Jean-Paul Espinosa
If you want to take your weightlifting to the next level, this program is for you.
During the 12 weeks, you will be training 3 times per week, practicing the snatch and the clean&jerk, while building up a stronger squat and press, required to master the weightlifting discipline.
You would be able to send me videos for technical feedback if you wish.
It is a good idea to have an idea of your max lifts (snacth, clean&jerk, backsquat, frontsquat) since its a percentage based program.
If you havent test them recently, its a good idea to test them before starting the program.
Good luck !
1 sessions per week
Must use App app to view and log training
Program Training
A
Snatch
6 x 3 @ 70, 75, 75, 75, 75, 75 %
B
Snatch pull
5 x 5 @ 90 %
C
Back Squat
5 x 8 @ 60, 70, 70, 70, 70 %
D1
Staggered Stance Deadlift
3 x 8
D2
Jumping Goblet Squats
3 x 5
A
Power Clean
6 x 3 @ 70, 75, 75, 75, 75, 75 %
B
Power Jerk
6 x 3 @ 70, 75, 75, 75, 75, 75 %
C
Clean pull
5 x 5 @ 90 %
D1
Lu raises
3 x 10
D2
Side Bends
3 x 10
A
Power Snatch + Snatch balance
Circuit
B
Build up to a heavy complex : 2 POWER CLEAN + 2 FRONT SQUATS + 2 SPLIT JERK Dont max out completely. Keep it technically well performed
C
Back Squat
4 x 5 @ 70, 75, 80, 80 %
D1
Lunges
3 x 10
D2
Arnold Press
3 x 10
