01 & 03/12/25 Weightlifting

Aaron Marcelino
Nov 29, 2025
1 min read

Monday

Snatch (Squat)

1x4 40,50

1x2 60,65,70

5x1 80

Squat Clean & Split Jerk

1x3 clean + 2x Split jerk 40,50

1x2 clean + 1 Split jerk 60,70

3x1 clean + 1 Split jerk 80

Backsquat (3sec pause @bottom)

1x4 40,50

1x2 60,65,70

5x1 80

Wednesday

Push press

1x3 40,50,55

2x2 60,65,70

1xMax 80

Snatch Balance

1x3 40,50,55

2x2 60,65,70

2x1 80,90

Accessories

4x6 Hamstring ext

4x6 Hip Thrusters

4x6 Bulgarian Split squat

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