5 May 2019, 16:59

Weightlifting Club Program 5x/week

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

9 of 11
Monday May  6, 2019
 
A) Snatch: 50%/3, 60%/3, 70%/3, 80%/3, 85%/2, (90%/1)x3
B) Jerk: 50%/3, 60%/3, 70%/3, (80%/2)x4
C) Clean pull: 80%/3, (90%/2)x2, (100%/1)x3
D) Back raise: 8 reps 4 sets
E) Broad jump: 4 reps 2 sets
 
Tuesday May  7, 2019
 
A) Muscle snatch: 50%/2, (60%/1)x4
B) Back squat: 75%/3, 85%/3, 95%/3, (105%/2)x4
C) Accessory all for 5 sets:
Seated press 5 reps
Bent over rows 8 reps
Band pull aparts 10 reps
 
Wednesday May  8, 2019
 
A) Snatch from the blocks above the knee: 50%/3, 60%/3, 70%/3, (80%/3)x4
B) Clean + jerk: 50%/2+3, 60%/2+3, 70%/2+2, 80%/1+1, 85%/1+1, (90%/1+1)x2
C) Snatch pull: 80%/3, 90%/3,95%/2, (100%/1)x3
D) Front squat: 75%/3, 85%/3, (95%/2)x4
 
Friday May 10, 2019
 
A) Snatch: 50%/3, 60%/3, 70%/3, (80%2)x2, (85%/1)x3
B) Clean from blocks below knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x3
C) Clean pull : 80%/2, (90%/2)x2, (100%/1)x3
D) Back squat: 80%/3, 90%/3, 100%/3, (110%/2)x4
 
Saturday May 11, 2019
 
A) Muscle snatch: 50%/3, (55%/2)x4
B) Power snatch : 50%/2, 60%/2, (70%/2)x2
C) Power jerk: 50%/3, 60%/3, 70%/2, (75%/1)x4
D) Box jumps: 4 reps 5 sets
E) Abs: 8 reps 4 sets
 
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