Ciclo halterofilia medio

by Gabriel E.

8 athletes joined

Program Description

Desarrollar fuerza y explosividad durante 3 semanas y descargar 1 semana

Program Overview

Level
Novice
Goal
Olympic Weightlifting, Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Aug 11, 2024 06:22
Last Edited
Dec 19, 2024 01:29

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

75%

Snatch (Barbell)

3 reps

60%

Snatch Deadlift

5 reps

RPE 9

RPE 8

Day 1

Squat (Barbell)

5 reps

77%

Snatch (Barbell)

2 reps

65%

Snatch Deadlift

4 reps

RPE 9

RPE 8

Day 1

Squat (Barbell)

5 reps

80%

Snatch (Barbell)

2 reps

67%

Snatch Deadlift

3 reps

RPE 9

RPE 8

Day 1

Squat (Barbell)

5 reps

75%

Power Snatch

3 reps

65%

Snatch Deadlift

5 reps

RPE 8

RPE 9

Day 2

Front Squat (Barbell)

6 reps

70%

Clean and Jerk

2 reps

65%

Deadlift (Barbell)

5 reps

75%

Day 2

Front Squat (Barbell)

5 reps

75%

Clean and Jerk

2 reps

67%

Deadlift (Barbell)

4 reps

77%

Day 2

Front Squat (Barbell)

4 reps

77%

Clean and Jerk

2 reps

70%

67%

Deadlift (Barbell)

3 reps

80%

Day 2

Front Squat (Barbell)

5 reps

75%

Power Clean

5 reps

60%

Push Press (Barbell)

5 reps

RPE 8

RPE 9

Day 1

Squat (Barbell)

5 Sets

5 Reps

75%

Snatch (Barbell)

3 Sets

3 Reps

60%

Snatch Deadlift

1 Set

5 Reps

Day 2

Front Squat (Barbell)

2 Sets

6 Reps

70%

Clean and Jerk

4 Sets

2 Reps

65%

Deadlift (Barbell)

2 Sets

5 Reps

75%