WK8 Weightlifting May 14-19th

Monday 180514

Muscle Snatch + Hang Power Snatch + Drop Snatch (3+3+3)x3 Light

Power Snatch +Hang Power Snatch  For Max

Snatch Pull 3×3

Front Squat Deload 3×3 @ 5RM

Accumulate 60 Single Leg Deadlift

Tuesday 180515

Push Press btn + Tall Jerk + Pause Jerk (3+3+3)x3 Light   

Split Jerk Single 3×1 @ 85-90% of 1RM

Jerk Support in Split: 5 sets of 5 second @ 95%-105% Jerk 1RM

Jerk Dip Squat: 5×5 @ 105-115% Jerk 1RM

Strict Press: 20RM (Try to beat last weeks 20RM)

 

Wednesday 180516

Clean Deadlift + Dip Power Clean + Hang Power Clean bkn (3+3+3)x3 Light  

Power Clean: Max

Clean Deadlift on 2-3” riser 3×3  

Box Squat Heavy Single Not Max!

 

Thursday 180517

Snatch Push Press + Snatch Balance + OHS: For Max

Every 30 Seconds for 5 Minutes

Seated Box Jump Into Depth Jump

5 Rounds For Quality

5 Double KB Snatches

5 Double KB ClJK

5 High Box Jumps

 

3 Sets NFT

15 Reverse Hyper

15 Back Extensions

 

Friday 180518

 

Saturday 180519

Snatch 3×1 @  96%

Clean and Jerk 2×1 @ 96%

Leave a Reply

Your email address will not be published.