Weightlifting Programming 12/18/17-12/24/17

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Monday - 12/18/17
  • Clean & Jerk - 75% (of cln) x 2+1, 80% x 1+1 x 2, 85% x 1+1 x 2
  • Clean Pull - 95% (of cln) x 3, 100% x 3, 105% x 2 x 3
  • Back Squat - 70% x 2 x 5
Tuesday - 12/19/17
  • Power Snatch + Overhead Squat - 70% (of PS) x 2+1, 75% x 2+1, 80% x 2+1, 85% x 1+1 x 3
  • Power Clean + Jerk - 75% (of PC) x 2+1 x 2, 80% x 2+1, 85% x 1+1 x 3
  • Snatch Pull - 95% (of snatch) x 2 x 2, 100% x 2 x 2
With no rest: 400 m row 20 pull-ups 300 m row 30 push-ups 200 m row 10 pull-ups 10 push-ups   Wednesday - 12/20/17
  • Front Squat - 90% x 2 x 3
  • Snatch - 75% x 2, 80% x 2, 85% x 1 x 3, 80% x 1
  • Jerk - 75% x 2, 80% x 2, 85% x 1 x 3
  • Snatch Pull - 100% (of snatch) x 3 x 2, 105% x 2 x 2
  Thursday - 12/21/17
  • Power Snatch - 75% x 2 x 2, 80% x 1 x 4
  • Power Clean + Power Jerk - 75% (of PC) x 2+1 x 2, 80% x 1+1 x 4
  • Clean Pull - 95% (of clean) x 2 x 2, 100% x 2 x 2
3 sets; no rest: 10 KB snatch/arm 10 KB clean + push press/arm Friday - 12/22/17 Rest Day Saturday - 12/23/17
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Pull - 105% (of clean) x 3 x 3
  • Back Squat - 70% x 2 x 5
Sunday - 12/24/17 Rest Day

2017 12 18

Weightlifting Programming 12/11/17-12/17/17

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Monday - 12/11/17
  • Front Squat - 85% x 3 x 4
  • Snatch - 75% x 3, 80% x 2 x 4
  • Jerk (hold split 3 sec) - 75% x 3, 80% x 2 x 4
  • Clean Pull - 100% (of clean) x 3 x 4
Tuesday - 12/12/17
  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 2+2+1, 75% x 2+2+1 x 2, 80% x 2+2+1 x 2
  • Power Clean + Power Jerk - 70% x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
  • Snatch Pull - 95% (of snatch) x 3 x 4
20-15-10 reps each, no rest: DB push press DB bent row Wednesday - 12/13/17
  • Clean - 75% x 3, 80% x 2 x 4
  • Jerk Behind Neck - 75% x 2, 80% x 2 x 4
  • Snatch Pull - 100% (of snatch) x 3 x 4
  • Back Squat - 70% x 2 x 5
Thursday - 12/14/17
  • Power Clean + Push Press - 75% (of PP) x 2(1+1), 80% x 2(1+1) x 4
  • Snatch Push Press + Snatch Balance - 70% (of snatch) x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
  • Clean Pull - 95% (of clean) x 3 x 4
4 sets; no rest: 5 1-arm KB swings/arm max rep pull-ups (stop short of failure) Friday - 12/15/17 Rest Day Saturday - 12/16/17
  • Front Squat - 90% x 1 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Snatch Pull - 100% (of snatch) x 3 x 3
Sunday - 12/17/17 Rest Day

2017 12 10

Weightlifting Programming 12/4/17-12/10/17

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  REMEMBER: Reps x Sets Monday - 12/4/17
  • Clean - 75% x 3 x 3, 80% x 2 x 2
  • Jerk Bnk (hold split 3 sec) - 75% x 3 x 3, 80% x 2 x 2
  • Back Squat - 70% x 2 x 5
  • Snatch Deadlift - 100% (of snatch) x 5, 105% x 5 x 2
Tuesday - 12/5/17
  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3, 75% x 3+3+3 x 4
  • Power Clean + Power Jerk - 70% (of PC) x 2(1+1), 75% x 2(1+1) x 4
  • Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 3
4 sets; no rest: 12 chin-ups 15 push-ups Wednesday - 12/6/17
  • Front Squat - 85% x 2 x 5
  • Snatch - 75% x 3 x 3, 80% x 2 x 2
  • Jerk (hold split 3 sec) - 75% x 3 x 3, 80% x 2 x 2
  • Clean Pull - 95% (of clean) x 3 x 2, 100 x 3 x 3
Thursday - 12/7/17
  • Power Clean + Push Press - 75% (of PP) x 2(2+1) x 3, 80% x 2(2+1) x 2
  • Snatch Push Press + Snatch Balance - 70% (of snatch) x 3+1 x 2, 75% x 3+1 x 3
  • Clean Pull - 95% (of clean) x 3 x 5
3 sets; no rest: 10 DB push press 20 DB chainsaw row   Friday - 12/8/17 Rest Day   Saturday - 12/9/17
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Deadlift - 100% (of clean) x 5, 105% x 5 x 2
  • Back Squat - 70% x 2 x 5
  Sunday - 12/10/17 Rest Day

2017 12 03

Weightlifting Programming 11/27/17-12/3/17

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Monday - 11/27/17
  • Snatch - 75% x 3 x 5
  • Jerk - 75% x 3 x 5
  • Front Squat - 75% x 3 x 5
  • Snatch Deadlift - 100% (of snatch) x 5 x 3
Tuesday - 11/28/17
  • Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2
  • Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3
  • Snatch Pull - 90% (of snatch) x 3 x 2, 95% x 3 x 3
5 sets; no rest: 200 m row 10 KB clean + push press/arm Wednesday - 11/29/17
  • Clean - 75% x 3 x 5
  • Jerk Behind the neck (hold split for 3 sec) - 75% x 3 x 5
  • Back Squat - 70% x 2 x 5
  • Clean Pull - 90% (of clean) x 3 x 2, 95% x 3 x 3
Thursday - 11/30/17
  • Power Clean + Push Press - 75% (of PP) x 2(2+1) x 5
  • Snatch Push Press + Snatch Balance - 70% (of snatch) x 3+1 x 5
  • Snatch Pull - 90% (of snatch) x 3 x 5
4 sets; no rest: 10 pull-ups 3 min jump rope Friday - 12/1/17 Rest Day Saturday - 12/2/17
  • Front Squat - 80% x 3 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Deadlift - 100% (of clean) x 5 x 3
Sunday - 12/3/17 Rest Day

2017 11 28

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