Weightlifting Program – Week 3

This is this week’s weightlifting program. It’s the last hard week of strength before easy week and reintroduction of classical lifts next week. I can only do 3 days this week so:

Session 1
Power Clean Push Jerk – 6 sets of 3 up to 80% (of Push Jerk) = 72.5kg
High Pull of Clean – 6 sets of 3 up to 107.5kg
Dead Pull of Clean – 4 sets of 3 up to 112.5kg
Front Squat – 5 sets. First 3 sets are 5 reps building up to 75% (92.5kg) last 2 sets are 3 reps at 80% (97.5kg)

Session 2
Push Jerk – 6 sets of 2 reps up to 80% = 72.5
Power Hang Snatch – 5 sets. First 3 sets are 3 reps building up to 80% (62.5kg), last 2 sets are 2 reps at 85% (65kg)
Power Hang Clean – as above – 80kg and 85kg respectively.

Session 3
Power Snatch 7 sets. First 4 sets are 3 reps up to 75% (57.5kg) last 3 sets are 2 reps at 82% (62.5kg)
Power Clean – as above – 75kg and 82.5kg respectively
Dead Pull of Snatch – 5 sets of 3 reps 85kg
Back Squat – 6 sets. First 3 sets are 5 reps up to 75% (112.5kg) last 3 sets are 3 reps at 82% (122.5kg)

{ 5 comments… add one }
  • Matteo Manferdini 5 October 2009, 1:32 pm


    I’m the developer of Heicos, a Mac application to manage Zone Diet.

    I was wondering if you’d like to review it, or just have a free copy?

    If so, please let me know, and I will send you an Ad Hoc copy of Heicos.

    Thanks, and Best regards,

    Matteo Manferdini

  • Colin McNulty 5 October 2009, 5:07 pm

    Hi Matteo, that’s a kind offer. Sadly (for you) I worship at the alter of Bill, and I don’t have a Mac. Good luck with your app.


  • claude hebert 13 October 2009, 11:29 am

    please keep sending yor version of an hungarian weightlfting program. would you send thre complete original program

  • Colin McNulty 13 October 2009, 5:02 pm

    I’ll keep posting Claude, but I don’t have the original. It’s being crafted for me personally, by one of my coaches at Crossfit Manchester.

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