2018 01 03
Weightlifting Programming 1/1/18-1/7/18
Monday - 1-1-17
• Snatch - 5s x 3r (~70-80%)
• Snatch pull - 4s x 4r
• Pause back squat - 4s x 3r
Feel out weights for each exercise that are challenging but not max efforts.
Tuesday - 1-2-17
• Power snatch + snatch -( 65% (of snatch) x 1+1) x 2, (70% x 1+1) x 2, (75% x 1+1 )x 2
• Power clean + power jerk -( 75% x 1) x 5 sets
3 sets; no rest:
400 m row
10 push press behind the neck
Wednesday - 1-3-17
• Clean & Jerk - 5s x 3r (~70-80%)
• Clean pull - 4s x 4r
• Front squat - 4s x 2r
Feel out weights for each exercise that are challenging but not max efforts.
Thursday - 1-4-17
• Hang snatch (below knee) - (75% x 2) x 5
• Hang clean (below knee) - (75% x 2) x 5
• Heaving snatch balance - 4s x 3r
For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg
Friday - 1-5-17
Rest Day
Saturday - 1-6-17
• Snatch - 60%x3, 70%x2, 75%x2, 80%x2, (85% x 1) x 3
• Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, (85% x 1) x 3
• Front squat - heavy single; (90% x 1) x 2
4 sets; no rest:
10 KB swings
10 DB chainsaw row/arm
Sunday - 1-7-17
Rest Day
2018 01 02