14 April 2019, 16:03

Weightlifting Club Program 5x/week

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

6 of 11
Monday April 15, 2019
 
A) Snatch from blocks, below knees: 55%/3, 65%/3, 75%/3, (85%/3)x4
B) Clean + jerk: 50%/2+2, 60%/2+2, 70%/2+2, 80%/2+2, 80%/1+1, (85%/1+1)x4
C) Clean pull: 85%/3, 95%/3, (105%/2)x4
D) Good mornings: 6 reps 6 sets
 
Tuesday April 16, 2019
 
A) Snatch with slow start: 50%/2, (60%/3)x2, 65%/1 (70%/1)x4
B) Back squat: 85%/3, 95%/3, 105%/3, (115%x3)x3
C) Accessory all for 4 sets:
Seated press 5 reps
Bent over rows 8 reps
Band pull aparts 10 reps
 
Wednesday April 17, 2019
 
A) Snatch: 50%/3, 60%/3, 70%/3, (80%/2)x2, 85%/2, (90%/1)x3
B) Snatch pull to the knee + snatch pull: 80%/2+1, 90%/2+1, (100%/2+1)x2,
(105%/1+1)x3
C) Front squat + jerk: 50%/4+1, 60%/4+1, (70%/2+2)x4
D) Jerk from rack: (80%/2)x4
 
Friday April 19, 2019
 
A) Snatch pull + hang snatch from below knee: 50%/2+3, 60%/2+3, 70%/2+2,
(80%/1+2)x4
B) Clean from deficit: 50%/3, 60%/3, 70%/3, (80%/3)x4
C) Clean pull from deficit: 80%/3, (90%/2)x2, (100%/1)x4
D) Back squat: 85%/4, 95%/4, (105%/4)x4
E) Push press: 50%/3, 60%/3, (70%/1)x4
 
Saturday April 20, 2019
 
A) Snatch from deficit: 50%/3, 60%/3, 70%/3, (75%/2)x4
B) Front squat: 50%/3, 60%/3, (70%/3)x4
C) Jerk from behind head: 50%/3, 60%/3, 70%/3, (75%/3)x4
D) Good mornings: 5 reps 4 sets
E) Bench Press: 6 reps 5 sets
F) Jumps : 4 reps 4 sets
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