*This programming is designed for a beginner to intermediate level
weightlifter and is based loosely around programs I have done in the past with
changes to volume and intensity levels. The program will follow a 4 week
pattern with 3 loading weeks followed by 1 unloading week. Pay attention to
recovery and adjust volume if necessary.
Week 3 of 4 (Block 1 of 3)
03/24/14 Monday
Snatch: 65%x4,
70%x4x2
Clean Deadlift:
110%x3x5
Push Press: 4x4
Back Squat: 75%x5,
80%x3x2, 85%x3x1
03/25/14 Tuesday
Snatch Sots Press:
3x3 (no heavier than empty bar)
Muscle Snatch:
55%x3x4
Power Snatch:
60%x3, 65%x3, 70%x3x2
Power Clean:
60%x3, 65%x3, 70%x3x2
03/26/14 Wednesday
Clean and Jerk:
65%x4+1, 70%x4+1x2
Snatch Extension:
85%x4x4
Overhead Squat:
75%x3x4
Pull-ups: 3 sets
for Max Reps
Back Extension:
3x10
03/27/14 Thursday
REST
03/28/14 Friday
REST
03/29/14 Saturday
Snatch: Heavy
Single, 80%x1x4
Clean and Jerk:
Heavy Single, 80%x1x4
Front Squat: 75%x5x3
Good Morning:
3x5
Plank Hold:
3x45seconds
03/30/14 Sunday
REST
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