Workout Routine

2-day Weightlifting

by childishbambino

Workouts

Snatch/Squat

snatch

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
2
180 sec
2
70% 1RM
2
180 sec
3
75% 1RM
3
180 sec
4
75% 1RM
3
180 sec

snatch

4 sets

Snatch Pull

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
180 sec
2
80% 1RM
5
180 sec
3
80% 1RM
5
180 sec

Snatch Pull

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
180 sec
2
70% 1RM
3
180 sec
3
70% 1RM
3
180 sec

front squat

3 sets

Clean/Squat

clean and jerk

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
180 sec
2
70% 1RM
3
180 sec
3
75% 1RM
3
180 sec
4
75% 1RM
3
180 sec

clean and jerk

4 sets

Clean Pull

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
180 sec
2
80% 1RM
5
180 sec
3
80% 1RM
5
180 sec

Clean Pull

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
180 sec
2
75% 1RM
5
180 sec
3
75% 1RM
5
180 sec

squat

3 sets