The Olympic WeightLifting - 3 Days / 4 Weeks routine by FerdianArief is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
* Designed for Peaking once a month, giving a 4Week block overall
* Percentages based on 1RM for ea...
* Designed for Peaking once a month, giving a 4Week block overall
* Percentages based on 1RM for each exercise
* Scheme is Set X Rep
* Some sets offer variety - Ex: Work to 3 singles at 90% OR 5x3 at 85%
* 90%+ means 90% of best OR MORE if feeling good/light/easy
* Can run as is OR an entire Light Week before starting over with First Heavy Week 1
* Great for school-age lifters or others with outside demands limiting training to 3Day/Week
* Muscle Snatch based on Power Snatch; Jerk Dip based on C&J
* Drop Snatch based on Snatch; Snatch from knees based on Hang Snatch;
* Press from Rack based on Press
Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Day 1
Day 2
Day 3
Week 01
0 exercises
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