Workout planning (programming) Weightlifting basic training program

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Functional fitness (aka CrossFit)
Increase Strength
WorkoutTraining day
Back Squat 1-1-1-1-1 (W)
For strength: Back Squats
Day 1
Shoulder Press 5-5-5-5-5 (W)
For strength: Shoulder Press
Day 2
Snatch 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Snatch 80/80-% RM
Day 3
Push Press 1-1-1-1-1 (W)
For strength: Push Press
Day 4
Front Squat 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Front Squats
Day 5
Barbell Bench Press 3-3-3-3-3 (W)
For strength: Bench press
Day 6
Clean and Jerk 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Clean and Jerk
Day 7
DeadLift 5x5 (W)
For strength: 5-5-5-5-5 Deadlifts 70-% RM
Day 8
Back Squat 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Back Squats
Day 9
Sholuder Press 1-1-1-1-1 (W)
For strength: 1-1-1-1-1 Shoulder Press
Day 10

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