CFI Weightlifting 04 Sep-09 Sep

Aim of this cycle : Building Strength and Improving Technique, week II!

Monday

3s Pause Back Squat 2×3 @70% 3×3 @75%

Front Rack Split Jerk 2×2 @65% 2×2 @75% 1×1 85 %

Tuesday

Hip Snatch 2×2 @65% 2×2 @70% 1×2 @75%

2 Complex Clean and Jerk 2×1+1+1+1 @70% 2×1+1+1+1 @75%

Wednesday

No Feet Snatch 2×2 @70% 3×3 @75%

Front Squat 3×3 @70% 3×3 @75%

Friday

3 Position Snatch 3×1+1+1 @65% 2×1+1+1 @75%

Back Squat 3×4 @70% 2×3 @75%

Saturday

Deficit Clean 2×2 @65% 2×2 @70% 1×1 @75%

Snatch High Pull 2×3 @100% 2×3 @110% 1×3 @115%

Front Squat to Split Jerk 2×1 @70% 2×1 @75%

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