• Olympic Weightlifting 4/9/12 – 4/15/12

    April 10, 2012 by

    Monday
    Snatch
    60% 2×3, 70%1×3, 75% 1×3, 80% 3×2
    Clean + Jerk
    70% 2×3, 75% 1×3, 80% 3×2
    Back Squat
    70% 1×3, 80% 1×3, 85% 5×3
    Snatch Pull
    90% 2×3, 100% 3×3

    Tuesday
    Power Snatch
    50% 2×3, 60% 2×3, 70% 4×3
    Back Jerk
    60% 2×3, 70% 1×3, 80% 3×3
    Front Squat
    70% 2×3, 80% 1×3, 90% 3×2
    Clean Pull
    90% 2×3, 100% 3×3

    Wednesday
    Hang Snatch
    60% 2×3, 70% 1×3, 75% 1×3, 80% 3×2
    Power Clean + Front Squat
    70% 2×3, 75% 1×3, 80% 2×2
    Snatch Pull
    90% 1×3, 100% 1×5, 105% 3×2
    Squat
    70% 1×3, 80% 1×3, 90% 3×2

    Thursday
    Muscle Snatch
    60% 2×3, 70% 1×3, 75% 3×3
    Power Clean + Push Press
    70% 2×3, 75% 1×3, 80% 1×3, 85% 3×2

    Friday
    Snatch
    50% 2×3, 60% 2×3, 70% 1×3, 75% 1×3, 80% 4×3
    Clean + Jerk
    70% 2×2, 80% 5×3, 85% 1×2, 90% 3×2
    Squat
    70% 1×3, 80% 1×3, 85% 3×2
    Snatch Pull
    90% 2×3, 100% 1×3, 105% 3×2

    Saturday
    Power Snatch
    50% 2×3, 60% 2×3, 70% 4×3
    Clean
    90% 2×3, 100% 3×3
    Front Squat
    70% 1×3, 80% 1×3, 85% 3×2