Olympic WeightLifting - 3 Days / 4 Weeks
General
Intermediate
None
Plan Details
The Olympic WeightLifting - 3 Days / 4 Weeks routine by FerdianArief is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
* 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.
Routine detail
Day 1
Week 01
0 exercises
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Day 2
Monday
0 exercises
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Day 3
Workout 3
0 exercises
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