Weightlifting Program With Loads

Day One - Tuesday

Back Squat - Work Upto 160kg over cycle by using – 3x2

Progress by 1 kilo weekly till end of cycle then test.

Snatch Positional With Bar Into Full Movement

C&J Positional With Bar Into Full Movement

Day Two - Thursday

Snatch Positional With Bar Into Full Movement – 5x1 - 80kg

C&J Positional With Bar Into Full Movement – 5x1 – 100kg

Kang Squat – 60kg Increase By 2,5kg Until Reach 80kg

Flexibility Work

Cardio – 30 mins

Day Three - Friday

Front Squat - Work Upto 130kg over cycle by using 3x2

Progress by 1 kilo weekly till end of cycle then test.

Flexibility Work

Day Four – Saturday

Snatch – 3x1 – 95kg – Increase By 1 Kilo Each Week Leading Upto Last Week Before Comp

(8 Kilo Gain Predicted)

C&J – 3x1 – 116kg – Increase By 1 Kilo Each Week Leading Upto Last Week Before Comp

(8 Kilo Gain Predicted)

Heavy Bench Hyper – 1x4 – B/W + (Work Upto 50kg)

Day Five – Sunday

Yoga

Speed Drill

Conditioning Work

Flexibility Work

Cardio 30 mins