7 April 2019, 15:59

Weightlifting Club Program 5x/week

From: Juggernaut Training Systems <onlinecoaching@jtsstrength.com>
To: huzacatalin@yahoo.fr

5 of 11
Monday April  8, 2019
 
A) Snatch: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x4
B) Clean + Jerk: 50%/2+3, 60%/2+3, 70%/2+3, (80%/2+3)x4
C) Clean pull to the knee: 80%/3, 90%/3, (100%/2)x2, (110%/1)x3
D) Broad jumps: 3 reps 5 sets
 
Tuesday April  9, 2019
 
A) Snatch with slow start: 50%/2, (55%/3)x2, (65%/2)x3
B) Back squat: 80%/3, 90%/3, 100%/3, 110%/3, (120%/2)x4
C) Accessory all for 6 sets:
DB press 8 reps
Pull-ups 28 total reps as few sets as possible
DB rows 8 reps
 
Wednesday April 10, 2019
 
A) Snatch pull + hang snatch from below knees: 50%/2+3, 60%/2+3, 70%/2+2,
(80%/1+2)x2, (85%/1+1)x3
B) Snatch pull to the knee: 80%/3, 90%/3, (100%/2)x2, (105%/1)x3
C) Front squat + jerk: 50%/3+3, 60%/3+3, 70%/3+2, 75%/3+2, (80%/3+1)x4
 
Friday April 12, 2019
 
A) Snatch: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x2, (90%/1)x3
B) Clean + jerk: 50%/1+2, 60%/1+2, 70%/1+2, (80%/1+2)x3
C) Clean pull from deficit: 70%/3, 80%/3, 90%/2)x2, (100%/1)x4
D) Back squat: 85%/3, 95%/3, 105%/3, (115%/3)x4
E) Jumps: 4 reps 4 sets
 
Saturday April 13, 2019
 
A) Jerk from behind head: 50%/3, 60%/3, 70%/2, (75%/2)x4
B) Push press: 50%/3, 60%/3, (70%/3)x4
C) Bench press: 5 reps 4 sets
D) Dips: 5 reps 5 sets
E) Abs : 8 reps 3 sets
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