PROGRAMA WEIGHTLIFTING
Dia Ejercicio Sets Repeticiones %RM
Dia 1 Back Squats (RM) 5 1-1-1-1-1
Dia 2 Shoulder Press 5 5-5-5-5-5 80
Dia 3 Snatch 80/80-% RM 5 3-3-3-3-3
Dia 4 Push Press (RM) 5 1-1-1-1-1
Dia 5 Front Squats 5 5-5-5-5-5 80
Dia 6 Bench press 5 3-3-3-3-3 90
Dia 7 Clean and Jerk (RM) 5 1-1-1-1-1
Dia 8 Deadlifts 70-% RM 5 5-5-5-5-5
Dia 9 Back Squats 5 3-3-3-3-3 90
Dia 10 Shoulder Press (RM) 5 1-1-1-1-1
Dia 11 Snatch 5 5-5-5-5-5 80
Dia 12 Push Press 5 3-3-3-3-3 90
Dia 13 Front Squats (RM) 5 1-1-1-1-1
Dia 14 Back Squats 5 5-5-5-5-5 80
Dia 15 Shoulder Press 5 3-3-3-3-3 90
Dia 16 Deadlifts (RM) 5 1-1-1-1-1
Dia 17 Push Press 5 5-5-5-5-5 80
Dia 18 Front Squats 5 3-3-3-3-3 90
Dia 19 Snatch (RM) 5 1-1-1-1-1
Dia 20 Bench press 5 5-5-5-5-5 80
Dia 21 Clean and Jerk 5 3-3-3-3-3 90
Dia 22 Bench press (RM) 5 1-1-1-1-1
Dia 23 Snatch Balance 5 5-5-5-5 80
Dia 24 Deadlifts 5 3-3-3-3-3 90
Dia 25 Squat Cleans (RM) 5 1-1-1-1-1
Dia 26 Clean and Jerk 5 5-5-5-5-5 80
Dia 27 Push Jerks 5 3-3-3-3-3 90
Dia 28 Snatch Balance (RM) 7 1-1-1-1-1-1-1
Dia 29 Thrusters 90 % RM 5 1-1-1-1-1
Dia 30 Squat Cleans 5 3-3-3-3-3 90
Dia 31 Push Jerks (RM) 5 1-1-1-1-1
Dia 32 Squat Cleans 5 5-5-5-5-5 80
Dia 33 Snatch Balance 5 3-3-3-3-3 90
Dia 34 Thrusters (RM) 5 1-1-1-1-1
Dia 35 Power Cleans 5 5-5-5-5-5 80
Dia 36 Overhead Squats 5 3-3-3-3-3 90
Dia 37 Power Cleans (RM) 5 1-1-1-1-1
Dia 38 Overhead Squats 5 5-5-5-5-5 80
Dia 39 Thrusters 5 3-3-3-3-3 90
Dia 40 Overhead Squats (RM) 5 1-1-1-1-1
Dia 41 Thrusters 5 5-5-5-5-5 80
Dia 42 Power Cleans 5 3-3-3-3-3 90
