CFI Weightlifting Oct 30-04 Nov

Aim of this cycle: Increasing speed and getting stronger.

Monday

Full Clean and Jerk 2×2+1 @80% 3×2+1 @85%
Back Squat Max 1×3 @80% Max

Tuesday

Hang Snatch 2×3 @80% 3×2 @85%
Clean Pull 3×3 @115% 2×3 @125%

Wednesday

Full Snatch Box 2×3 @80% 2×2 @85% 1×2 90%
Full Clean and Jerk Box 2×2+1 @80% 3×2+1 @85%

Friday

Front Squat 3×3 @85% 2×3 @90%
Mid Line Pull 3×3 @120% 2×3 @130%
Accessories Core+ Ring Dips

Saturday

Snatch max 1×2 @75%
Clean and Jerk Max 1×1+1 @80%
Box Jumps

Second week in the new cycle, some of the new movements might feel a bit different but they will help us to get better for the two main lifts, being stronger and faster and working on the coordination between the barbell and our body’s movement.