At just 7 years old, I was ready for my first ever weightlifting competition, or so I thought. After many test days in the gym, I was finally on my...
CFI Weightlifting Nov 06-11 Nov
Aim of this cycle: Increasing speed and getting stronger.
Monday
Full Snatch 2×3 @70% 3×3 @75%
Hang Clean and Jerk 2×2+1 @70% 3×2+1 @75%
Tuesday
Front Squat 3×4 @75% 2×3 @80%
Clean Pull 4×3 @115
Box Jumps 4×5
Wednesday
Full Snatch Box 3×3 @70% 2×3 @75%
Full Clean and Jerk Box 2×2+2 @70% 3×2+1 @75%
Friday
Back Squat 2×5 @70% 2×4 @75%v 2×3 80%
Snatch Pull 4×3 @115%
Accessories Core+ Strict Pull Ups
Saturday
Full Snatch 2×3 @70% 2×3 @75% 1×2 @80%
Full Clean and Jerk 2×2+2 @70% 2×2+2 @75% 1×2+1 @80%
Box Jumps 4×5
Third week in the new cycle, now our body is getting used to the new movements. This week is our deload week, when we work more on volume and give our body a lighter load on the muscles so they can recover, relax and get ready for next week.
