9-week Weightlifting I
9 week(s) / 3 day(s) per week
by Papilloud Grégoire
Targets of this 9-week program :
- focus on clean, clean & jerk & snatch movements
- increase quality of the weightlifting movements
- increase one rep max weight
- increase efficiency on the workout with the barbell (barbell cycling)
Preview : Week 2 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
2 rounds :
- 10 Deadlifts
- 5 Shrugs
- 5 High Pulls
- 5 Power Cleans
- 10 Push Presses
- 5 Push Jerks
6'
3. Skill
Clean & Jerk
EMOM 20’ :
M1-5 : 1 Power Clean + 2 Push Jerks
M6-15 : 1 Power Clean + 1 Push Jerk
M16-20 : 5 UBK Push Jerks
=> UBK = unbroken set
20'
4. Strength
Shoulders & Back
4 rounds :
- 12 Alt. Dual Dumbbell Strict Presses
- 12 Seated Ring Rows
THEN 4 rounds :
- 10 Barbell Strict High Pulls
- 10 Barbell Bent Over Rows
20'
5. Workout
Pumping Day
EMOM 12’ :
M1 : 8 Dual Kettlebell Floor Presses
M2 : 12 Kettlebell Biceps Curls
=> floor press = 2x 24/16kg
=> biceps curl = 24/16kg
12'
