This will begin week 9 of the weightlifting program. The sole focus
of the training will be to perform well in the classic lifts. Lots of prs should have been set. This week will lead into next week's testing for the snatch and clean and jerk.
WEEK 9
Monday
Clean and jerk 90% x1, -5-10kg 1x2
Clean pull 3x3 100%
Front squat 2x1 95%
Hyperextension 3x6 with 3 sec. pause with weight behind head
Tuesday
Power snatch 90% 3x1
Power clean and jerk 90% 2x1
Snatch grip military press max, -5-10kg 2x2
Leg raise 5x15-20
Wednesday
Snatch 90% 2x1
Snatch pull 3x3 100%
Overhead squat max, -5-10kg 2x2
Behind the neck snatch grip pull-up 3x5-15
Thursday
rest
Friday
Snatch 95%x1, 90% 2x1
Clean and jerk 95%x1
Clean pull 3x3 105-115%
Back squat 95%x1
Saturday
Power snatch 80% 3x2
Power clean and jerk 80% 3x2+1
Snatch pull 3x2-3 90%
Push press 3x3 heavy
Sunday rest