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10/15/18-10/21/18

By: 0

Monday – 10/15/18

  • Push Press + Pause Jerk
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Back Squat
    • 5RM
    • 95%x5
    • 90%x5
  • Weighted Lunge
    • 3×5/leg
  • Back Squat Jump
    • 20%x5x3 (% of back squat)

Tuesday – 10/16/18

  • Snatch High-Pull + Power Snatch + Hang Snatch
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Snatch Deadlift
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Snatch
    • 3×5
  • SLDL
    • 3×5

Wednesday – 10/17/18

  • Snatch Push Press + OHS
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Pause Back Squat
    • 5RM
    • 95%x5
    • 90%x5
  • Jumping Quarter Squat
    • 50%x5x3 (% of back squat)
  • Press
    • 5RM
    • 95%x5
    • 90%x5

Thursday – 10/18/18

  • Clean High-Pull – Power Clean + Hang Clean
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Clean Deadlift
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Clean
    • 3×5
  • Good Morning
    • 3×5

Friday – 10/19/18

  • Rest Day

Saturday – 10/20/18

  • Segment Snatch (knee) + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Segment Clean (knee) + Jerk Drive + Jerk
    • (1+3+1)RM
    • 95% x (1+3+1)
    • 90% x (1+3+1)
  • Front Squat
    • 3RM
    • 95%x3
    • 90%x3
  • SLDL
    • 3×5

Sunday – 10/21/18

  • Rest Day

Weightlifting Programming 10/8/18-10/14/18

By: 0

Monday – 10/8/18

  • Push Press + Pause Jerk
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Weighted Lunge
    • 3×5/leg
  • Back Squat Jump
    • 20%x5x3 (% of back squat)

 Tuesday – 10/9/18

  • Snatch High-Pull + Power Snatch + Hang Snatch (knee)
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Snatch Deadlift (upper thigh)
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Snatch
    • 3×5
  • SLDL
    • 3×5

Wednesday – 10/10/18

  • Snatch Push Press + OHS
    • (5+1)RM
    • 95% x (5+1)
    • 90% x (5+1)
  • Pause Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Jumping Quarter Squat
    • (50%x5)x3 [Back Squat]
  • Press
    • 5RM
    • 95%x5
    • 90%x5

Thursday – 10/11/18

  • Clean High-Pull – Power Clean + Hang Clean (knee)
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Halting Clean Deadlift (upper thigh)
    • 5RM
    • 95%x5
    • 90%x5
  • Muscle Clean
    • 3×5
  • Good Morning
    • 3×5

Friday – 10/12/18

  • Rest Day

Saturday – 10/13/18

  • Segment Snatch (knee) + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Segment Clean (knee) + Jerk Drive + Jerk
    • (1+3+1)RM
    • 95% x (1+3+1)
    • 90% x (1+3+1)
  • Front Squat
    •  3RM
    •  95%x3
    • 90%x3
  • SLDL
    • 3×5

Sunday – 10/14/18

  • Rest Day

Weightlifting Programming 10/1/18-10/7/18

By: 0

Monday – 10/1/18

  • Snatch
    • 80%x1
    • 85%x1
    • 90%x1x3
  • Clean & Jerk
    • 80%x1
    • 85%x1
    • 90%x1
  • Back Squat
    • 75%x3
    • 80%x2
    • 85%x1x2
  • Clean Pull
    • 90%x2
    • 95%x2
    • 100%x2

Tuesday – 10/2/18

  • Dip Snatch
    • 70%x1x5
  • Power Clean + Power Jerk
    • 70% x (1+1) x 5

Wednesday – 10/3/18

  • Snatch
    • 70%x1
    • 75%x1
    • 80%x1
    • 85%x1x3
  • Front Squat
    • 75%x2
    • 80%x1
    • 85%x1
  • Snatch Pull
    • 90%x2x3

Thursday – 10/4/18

  • Snatch
    • 60%x1x5
  • Power Clean + Power Jerk
    • 60% x (1+1) x 5

Friday – 10/5/18

  • Rest Day

Saturday – Day 83

  • Snatch – Max
  • Clean & Jerk – Max
  • Front Squat – HS

Sunday – 10/7/18

  • Rest Day

Weightlifting Programming 9/24/18-9/30/18

By: 0

Monday – 9/24/18

  • Snatch
    • HS
    • 90%x1x2
  • Clean & Jerk
    • HS
    • 90%x1x2
  • Front Squat
    • HS
    • 90%x1x2
  • Clean Pull
    • 105%x2x3

Tuesday – 9/25/18

  • Dip Snatch
    • HS
    • 90%x1x2
  • Power Clean + Power Jerk
    • (1+1)RM
    • 90% x (1+1) x 2
  • Snatch Pull
    • (100%x2) x3

Wednesday – 9/26/18

  • Muscle Snatch + Tall Snatch
    • 5 x (3+3)
  • Tall Jerk (from shoulders)
    • 5×3
  • Clean Long Pull + Tall Clean
    • 5 x (3+3)

Thursday – 9/27/18

  • Snatch
    • HS
    • 90%x1
  • Clean & Jerk
    • HS
    • 90%x1
  • Back Squat
    • HS
    • 90%x2
  • Clean Pull
    • 100%x2x3

Friday – 9/28/18

  • Rest Day

Saturday – 9/29/18

  • Snatch
    • 80%x2
    • 85%x2
    • 90%x2
    • 95%x2
  • Clean & Jerk
    • 80% x (2+1)
    • 85% x (2+1)
    • 90% x (2+1)
    • 95% x (2+1)
  • Front Squat
    • 70%x2
    • 80%x2
    • 85%x2
    • 90%x2
    • 92%x2
  • Snatch Pull
    • 110%x2
    • 115%x2
    • 120%x2x2

Sunday – 9/30/18

  • Rest Day

Weightlifting Programming 9/17/18-9/23/18

By: 0

Monday – 9/17/18

  • Snatch
    • HS
    • 90%x1
    • 95%x1
    • 90%x1
  • Clean & Jerk
    • HS
    • 90%x1
    • 95%x1
    • 90%x1
  • Front Squat
    •  HS
    •  90%x1
    •  95%x1
    • 90%x1
  • Snatch Pull
    • 120%x2x4

Tuesday – 9/18/18

  • Dip Snatch
    • HS
    • 90%x1
    • 95%x1
    • 90%x1
  • Power Clean + Power Jerk
    • (1+1)RM
    • 90% x (1+1)
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean Pull
    • 110%x2x4

Wednesday – 9/19/18

  • Muscle Snatch + Tall Snatch
    • 5 x (3+3)
  • Tall Jerk (from shoulders)
    • 5×3
  • Muscle Clean + Tall Clean
    • 5 x (3+3)

Thursday – 9/20/18

  • Snatch
    • HS
  • Clean & Jerk
    • HS
  • Back Squat
    • HS
    • 90%x1
    • 95%x1
  • Clean Pull
    • 110%x2x4

Friday – 9/21/18

  • Rest Day

Saturday – 9/22/18

  • Snatch
    • 80%x2
    • 85%x2
    • 90%x2
    • 93%x2
  • Clean & Jerk
    • 80% x (2+1)
    • 85% x (2+1)
    • 90% x (2+1)
    • 93% x (2+1)
  • Front Squat
    • 70%x2
    • 80%x2
    • 85%x2
    • 90%x2
    • 90%x2
  • Snatch Pull
    • 110%x2
    • 115%x2
    • 120%x2x2

Sunday – 9/23/18

  • Rest Day

Weightlifting Programming 9/10/18-9/16/18

By: 0

Monday – 9/10/18

  • Snatch
    • HS
    • 90%x1
    • 95%x1
    • 90%x1
  • Clean & Jerk
    • HS
    • 90%x1
    • 95%x1
    • 90%x1
  • Front Squat
    • 70%x2
    • 80%x2
    • 85%x2
    • 90%x1x3
  • Snatch Pull
    • 115%x2x4

Tuesday – 9/11/18

  • Muscle Snatch + Tall Snatch
    • 5 x (3+3)
      • Build each set
  • Tall Jerk (from shoulders)
    • 5×3
      • Build Each Set
  • Muscle Clean + Tall Clean
    • 5 x (3+3)
      • Build Each Set

Wednesday – 9/12/18

  • Dip Snatch
    • HS
    • 90%x1
    • 95%x1
    • 90%x1
  • Power Clean + Power Jerk
    • (1+1)RM
    • 90% x (1+1)
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean Pull
    • 105%x2
    • 110%x2x2
    • 105%x2

Thursday – 9/13/18

  • Snatch
    • 70%x1
    • 75%x1
    • 80%x1
    • 85%x1
    • 90%x1
    • 95%x1
  • Clean & Jerk
    • 70%x1
    • 75%x1
    • 80%x1
    • 85%x1
    • 90%x1
    • 95%x1
  • Back Squat
    • 70%x1
    •  80%x1
    • 85%x1
    • 90%x1
    • 95%x1
    • 80%x3x2
  • Snatch Pull
    • 110%x2
    • 115%x2x2
    • 110%x2

Friday – 9/14/18

  • Rest Day

Saturday – 9/15/18

  • Snatch
    • 80%x2
    • 85%x2
    • 90%x2x2
    • 90%x2
  • Clean & Jerk
    • 80% x (2+1)
    • 85% x (2+1)
    • 90% x (2+1) x 2
    • 90% x (2+1)
  • Front Squat
    • 70%x2
    • 80%x2
    • 85%x2
    • 90%x1
    • 95%x1
    • 85%x2
    • 90%x1
    • 95%x1
  • Clean Pull
    • 100%x2
    • 105%x2
    • 110%x2x3

Sunday – 9/16/18

  • Rest Day

Weightlifting Programming 9/3/18-9/9/18

By: 0

Monday – 9/3/18

  • Snatch –
    • 70%x1
    • 75%x1
    • 80%x1x3
  • Clean & Jerk
    • 70%x1
    • 75%x1
    • 80%x1x3
  • Front Squat
    • 70%x2
    • 75%x2
    • 80%x2x3
  • Snatch Pull
    • 100%x2x3

Tuesday – 9/4/18

  • Dip Snatch
    • 70%x1x5
  • Power Clean + Power Jerk
    • 70% x (1+1) x 5
  • Clean Pull
    • 100%x2x3

Wednesday – 9/5/18

  • Snatch Balance + OHS
    • 70%x1
    • 75%x1
    • 80%x1x3
  • Press
    • 80%x3
    • 82.5%x3
    • 85%x2x2
  • Jumping Quarter Squat
    • 50%x3x3 (% of Back Squat)

Thursday – 9/6/18

  • Snatch
    • 70%x1
    • 75%x1
    • 80%x1
    • 85%x1x3
  • Clean & Jerk
    • 70%x1
    • 75%x1
    • 80%x1
    • 85%x1x3
  • Back Squat
    • 70%x1
    • 80%x1
    • 85%x1
    • 70%x3x2
  • Snatch Pull
    • 100%x2x3

Friday – 9/7/18

  • Rest Day

Saturday – 9/8/18

  • Snatch
    • 70%x2
    • 75%x2
    • 80%x2x2
  • Clean & Jerk
    • 70%x2
    • 75%x2
    • 80%x2x2
  • Front Squat
    • 75%x2
    • 80%x1
    • 85%x1
    • 75%x2
    • 80%x1
    • 85%x1
    • Yes, the 75,80,85% wave twice
  • Clean Pull
    • 100%x2x3

Sunday – 9/9/18

  • Rest Day

Weightlifting Programming 8/27/18-9/2/18

By: 0

Monday – 8/27/18

  • Power Jerk + Jerk
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Weighted Lunge
    • 3×5/leg
  • Back Squat Jump
    • 20%x3x3 (% of back squat)

Tuesday – 8/28/18

  • Snatch Pull + Snatch
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Snatch Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Muscle Snatch
    • 3×3
  • SLDL
    • 3×4

Wednesday – 8/29/18

  • Snatch Balance + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Pause Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Jumping Quarter Squat
    • 50%x3x3 (% of Back Squat)
  • Press
    • 3RM; 95%x3, 90%x3

Thursday – 8/30/18

  • Clean Pull + Hang Clean (knee)
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Clean Long Pull – 3×3
  • Good Morning – 3×4

Friday – 8/31/18

  • Rest Day

Saturday – 9/1/18

  • Snatch + Snatch Balance
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean + Power Jerk + Jerk
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Front Squat
    • 2RM; 95%x2, 90%x2
  • SLDL
    • 3×4

Sunday – 9/2/18

  • Rest Day

Weightlifting Programming 8/20/18-8/26/18

By: 0

Monday – 8/20/18

  • Power Jerk + Jerk
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Weighted Lunge
    • 3×5/leg
  • Back Squat Jump
    • 20%x3x3 (% of back squat)

Tuesday – 8/21/18

  • Snatch Pull + Snatch
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Snatch Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Muscle Snatch
    • 3×3
  • SLDL
    • 3×4

Wednesday – 8/22/18

  • Snatch Balance + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Pause Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Jumping Quarter Squat
    • 50%x3x3 (% of Back Squat)
  • Press
    • 3RM
    • 95%x3
    • 90%x3

Thursday – 8/23/18

  • Clean Pull + Hang Clean (knee)
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Muscle Clean
    • 3×3
  • Good Morning
    • 3×4

Friday – 8/24/18

  • Rest Day

Saturday – 8/25/18

  • Snatch + Snatch Balance
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean + Power Jerk + Jerk
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Front Squat
    • 2RM
    • 95%x2
    • 90%x2
  • SLDL
    • 3×4

Sunday – 8/26/18

  • Rest Day

Weightlifting Programming 8/13/18-8/19/18

By: 0

Monday – 8/13/18

  • Power Jerk + Jerk
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Weighted Lunge
    • 3×5/leg
  • Back Squat Jump
    • 20%x3x3 (% of back squat)

Tuesday – 8/14/18

  • Snatch Pull + Snatch
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Snatch Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Muscle Snatch
    • 3×3
  • SLDL
    • 3×4

Wednesday – 8/15/18

  • Snatch Balance + OHS
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Pause Back Squat
    • 3RM
    • 95%x3
    • 90%x3
  • Jumping Quarter Squat
    • 50%x3x3 (% of Back Squat)
  • Press
    • 3RM
    • 95%x3
    • 90%x3

Thursday – 8/16/18

  • Clean Pull + Hang Clean (knee)
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean Pull on Riser
    • 3RM
    • 95%x3
    • 90%x3
  • Clean Long Pull
    • 3×3
  • Good Morning
    • 3×4

Friday – 8/17/18

  • Rest Day

Saturday – 8/18/18

  • Snatch + Snatch Balance
    • (1+1)RM
    • 95% x (1+1)
    • 90% x (1+1)
  • Clean + Power Jerk + Jerk
    • (1+1+1)RM
    • 95% x (1+1+1)
    • 90% x (1+1+1)
  • Front Squat
    • 2RM
    • 95%x2
    • 90%x2
  • SLDL
    • 3×4

Sunday – 8/19/18

  • Rest Day