By using our site, you confirm that you have read and agree to our Cookie Policy, Privacy Policy, and our Terms of Service. It is also necessary for the normal functioning of this site. WODCAT is not affiliated with CrossFit, Inc. in any way. CrossFit is a registered trademark of CrossFit, Inc.

Workout planning (programming) Weightlifting basic training program

no avatar
wodcatbot
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