Weightlifting Workouts
Oly Lifting 6/10 – 6/13
Monday :
Snatch – 60% 2×3, 70% 2×3, 80% 1×2, 85% 3×2
Clean + Jerk – 60% 2×3, 70% 1×2, 80% 1×2, 85% 3×1,
Back Squat – 70% 2×3, 80% 1×3, 85% 3×2
Snatch Pull – 90% 2×3, 100% 3×2
Tuesday :
Hang Snatch – 60% 2×3, 70% 2×3, 75% 1×3, 80% 4×2
Clean off the Block – 70% 3×2, 75% 1×2, 80% 1×3, 85% 3×2
Front Squat – 70% 1×5, 75% 1×5, 80% 1×3, 85% 4×3
Clean Pull – 90% 1×3, 100% 1×3, 105% 3×2
Wednesday :
Snatch – 60% 2×3, 70% 2×2, 75% 1×2, 80% 3×2
Clean + Jerk 70% 3×2, 75% 1×2, 80% 3×2
Back Squat – 70% 1×3, 75% 1×3, 80% 4×3
Snatch Pull – 90% 1×3, 95% 1×3, 100% 3×2
Thursday :
Close Grip Snatch – 60% 3×3, 70% 2×3, 75% 4×3
Front Squat + Jerk – 70% 3×2, 75% 1×2, 80% 1×2, 85% 1×2, 90% 3×1
Clean Pull – 90% 2×3, 100% 2×3, 105% 3×2
Hang Muscle Snatch – 40% 2×8, 45% 1×8, 50% 4×6
