Weightlifting

Rest Day

Weightlifting:  1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM on Monday 2) Power jerk: 3-5 sets x 5 reps within 90% of 5 RM on Monday 3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

Weightlifting:  1) Muscle snatch: Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 2) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 3) Barbell bent over rows: Work up to a […]

Weightlifting:  1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Strict weighted pullups: 3-5 sets x 5 reps (AHAP)

  WEIGHTLIFTING PROGRAM: REST DAY!