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Weightlifting Programming 6/18/18-6/24/18

By: 0

Monday – 6/18/18

  • Back Squat
    • (70% x 10) x 3
  • Block/Hang Snatch (knee)
    • (70% x 3) x 2
    • (75% x 3) x 3
  • Snatch Pull on 2″ Riser
    • (90% [of Snatch] x 3) x 2
    • (95% x 3) x 2
  • Heaving Snatch Balance + Overhead Squat
    • (65% [of OHS] x 1+2) x 2
    • (70% x 1+2) x 2

Tuesday – 6/19/18

  • Jerk
    • (70% x 3) x 2
    • (75% x 3) x 3
  • Push Press
    • (80% x 4) x 3
    • 85% x 3
  • Snatch High-Pull
    • (75% [of snatch] x 5) x 4
  • 5 Rounds; No Rest:
    • 90 sec jump rope
    • 12 KB snatch/arm

Wednesday – 6/20/18

  • Back Squat
    • (80% x 5) x 5
  • Block/Hang Clean (knee)
    • (70% x 3) x 2
    • (75% x 3) x 3
  • Clean Pull on 2″ Riser
    • (90% [of clean] x 3) x 2
    • (95% x 3) x 2
  • Straight Leg Deadlift
    • (65% [of BS] x 5) x 3

Thursday – 6/21/18

  • Power Snatch
    • (65% x 3) x 2
    • (70% x 3) x 2
  • Power Clean + Power Jerk
    • (65% [of PC] x 3) x 2
    • (70% x 3) x 2
  • Snatch High-Pull
    • (75% x 3) x 3
  • 4 Sets; No Rest:
    • 15 DB chainsaw rows/arm
    • 10 DB push press

Friday – 6/22/18

  • Rest Day

Saturday – 6/23/18

  • Back Squat
    • (85% x 3) x 8
  • Snatch
    • (75% x 3) x 3
    • (80% x 2) x 2
  • Clean & Jerk
    • (75% x 3) x 3
    • (80% x 2) x 2
  • 3 Sets; No Rest:
    • 1/2 Mile Assault Bike – 30 sec easy/30 sec sprint
    • 10 Landmine Twists/Side

Sunday – 6/24/18

  • Rest Day

Weightlifting Programming 6/11/18-6/17/18

By: 0

Monday – 6/11/18

  • Back Squat
    • (65% x 10) x 3
  • Block/Hang Snatch (knee)
    • (70% x 3) x 5
  • Snatch Pull on 2″ Riser
    • (90% [of snatch] x 3) x 4
  • Heaving Snatch Balance + Overhead Squat
    • (65% [of OHS] x 1 +2) x 4

Tuesday – 6/12/18

  • Jerk
    • (70% x 3) x 5
  • Push Press
    • (75% x 5) x 2
    • (80% x 4) x 2
  • Snatch High-Pull
    • (70% x 5) x 2
    • (75% x 5) x 2
  • 4 Sets; No Rest:
    • 400 m row
    • 10 1-arm KB clean + press/arm

Wednesday – 6/13/18

  • Back Squat
    • (75% x 5) x 5
  • Block/Hang Clean (knee)
    • (70% x 3) x 5
  • Clean Pull on 2″ Riser
    • (90% [of clean] x 3) x 4
  • SLDL
    • (60% [of back squat] x 5) x 3

Thursday – 6/14/18

  • Power Snatch
    • (65% x 3) x 4
  • Power Clean + Power Jerk
    • (65% [of PC] x 3) x 4
  • Snatch High-Pull
    • (80% [of snatch] x 3) x 2
    • 85% x 3
  • 5 Sets; No Rest:
    • 8 pull-ups (Use bands if necessary)
    • 8 ring push-ups

Friday – 6/15/18

  • Rest Day

Saturday – 6/16/18

  • Back Squat
    • (80% x 3) x 8
  • Snatch
    • (70% x 3) x 2
    • (75% x 2) x 3
  • Clean & Jerk
    • (70% x 3) x 2
    • (75% x 2) x 3
  • 4 Sets; No Rest:
    • 2 min jump rope
    • 20 KB swings
  • Raleigh and Laura will be PR’ing on marriage!

Sunday – 6/17/18

  • Rest Day

Weightlifting Programming 6/4/18-6/10/18

By: 0

Monday – 6/4/18

  • Snatch
    • (60% x 2) x 5
  • Clean & Jerk
    • (60% x 1) x 5
  • Back squat
    • (50% x 2) x 3 (focus on acceleration up)

This will be a very light and easy week in preparation for max back squat testing on Saturday.

Tuesday – 6/5/18

  • Power Snatch
    • (60% x 1) x 4
    • (70% x 1) x 3
  • Power Clean & Power Jerk
    • (60% x 1) x 4
    • (70% x 1) x 3
  • Squat jump
    • 3 x 3
  • 3 sets; no rest:
    • 10 DB row/arm
    • 10 1-arm DB bench press/arm

Wednesday – 6/6/18

  • Snatch
    • (60% x 1) x 5
  • Clean & Jerk
    • (60% x 1) x 5
  • Back Squat
    • (40% x 2) x 3
  • Squat jump
    • 3 x 3

Thursday – 6/7/18

  • Hang Power Snatch
    • (60% x 1) x 5
  • Hang Power Clean & Power Jerk
    • (60% x 1) x 5
  • Box Jump
    • 3 x 3
  • 3 sets; no rest:
    • 15 pull-ups (Strict; use bands if necessary)
    • 10 1-arm KB press/arm

Friday – 6/8/18

  • Rest Day

Saturday – 6/9/18

  • Back Squat
    • Test max
  • Snatch
    • Heavy Single
  • Clean & Jerk
    • Heavy Single

Don’t expect snatch and clean & jerk PRs today. Do what you can, and if you don’t break 80%, throw in a few more singles between 70-80%.

Sunday – 6/10/18

  • Rest Day

Weightlifting Programming 5/28/18-6/3/18

By: 0

Monday – 5/28/18

  • Back Squat
    • (72.5% x 10) x 3
  • Block/Hang) snatch (mid-thigh)
    • (70% x 3) x 5
  • Halting Snatch Deadlift (hip)
    • (85% x 3) x 3
  • Overhead Squat
    • (70% x 3) x 5

Tuesday – 5/29/18

  • Jerk behind the neck –
    • (75% x 3) x 3
    • (80% x 3) x 2
  • Push Press
    • 75% x 5
    • (80% x 5) x 2
    • 85% x 5
  • Jerk Dip Squat
    • (85% [of jerk] x 5) x 3
  • 7 mins
    • 5 1-arm KB swing/arm
    • 5 1-arm KB clean & push press/arm
    • 5 1-arm KB snatch/arm

Wednesday – 5/30/18

  • Back Squat
    • (83% x 5) x 5 (Move up in weight on last set if no fails)
  • Block/Hang clean (mid-thigh)
    • (70% x 3) x 5
  • Halting Clean Deadlift (upper thigh)
    • (85% x 3) x 3
  • Straight Leg Deadlift
    • 65% [of back squat] x 5
    • (70% x 5) x 3

Thursday – 5/31/18

  • Power Snatch
    • 65% x 3
    • (70% x 3) x 2
    • 75% x 3
  • Power Clean
    • 65% x 3
    • (70% x 3) x 2
    • 75% x 3
  • Power Jerk
    • 65% x 3
    • (70% x 3) x 2
    • 75% x 3
  • Snatch High-Pull
    • (75% [of snatch] x 5) x 3
  • 5 Rounds
    • 2-4-6
    • This will be 60 total reps. 12 reps per round x 5 rounds.

Friday – 6/1/18

  • Rest Day

Saturday – 6/2/18

  • Snatch
    • 75% x 3
    • 80% x 3
    • 85% x 2
    • (80% x 2) x 2
  • Clean & Jerk
    • 75% x 3
    • 80% x 3
    • 85% x 2
    • (80% x 2) x 2
  • Back Squat
    • (87.5% x 3) x 8
  • Snatch High-Pull
    • (75% [of snatch] x 3) x 3

Sunday – 6/3/18

  • Rest Day

Weightlifting Programming 5/20/18-5/27/18

By: 0

Monday – 5/21/18

  • Back Squat
    • 70% x 10 (reps) x 3
  •  Block/Hang Snatch (mid-thigh)
    • 65% x 3 x 2
    • 70% x 3 x 3
  • Halting Snatch Deadlift (hip)
    • 80% (of snatch) x 3
    • 85% x 3 x 2
  • Overhead Squat
    • 65% x 3 x 2
    • 70% x 3 x 3

Tuesday – 5/22/18

  • Jerk behind the neck
    • 75% x 3 (reps) x 5
  •  Push Press
    • 75% x 5 x 2
    • 80% x 5 x 2
  •  Jerk Dip Squat
    • 85% (of jerk) x 5 x 3
  •  4 sets; no rest:
    • 10 pull-ups
    • 15 KB swings

Wednesday – 5/23/18

  • Back Squat
    • 80% x 5 x 5
  •  Block/Hang Clean (mid-thigh)
    • 65% x 3 x 2
    • 70% x 3 x 3
  •  Halting Clean Deadlift (upper thigh)
    • 80% (of clean) x 3
    • 85% x 3 x 2
  •  Straight Leg DL
    • 65% (of back squat) x 5 x 3

Thursday – 5/24/18

  • Power Snatch
    • 65% x 3 x 2
    • 70% x 3 x 2
  • Power Clean
    • 65% x 3 x 2
    • 70% x 3 x 2
  • Power Jerk
    • 65% x 3 x 2
    • 70% x 3 x 2
  • Snatch High-Pull
    • 70% (of snatch) x 3 x 2
    • 75% x 3
  • 4 sets; no rest:
    • 10 1-arm KB push press/side
    • 200 rope jumps (or 2 min max)

Friday – 5/25/18

  • Rest Day

Saturday – 5/26/18

  • Back Squat
    • 85% x 3 x 8
  •  Snatch
    • 75% x 3 x 3
    • 80% x 2 x 2
  •  Clean & Jerk
    • 75% x 3 x 2
    • 80% x 2 x 2
  •  Snatch High-Pull
    • 70% (of snatch) x 3
    • 75% x 3 x 2

Sunday – 5/27/18

  • Rest Day

Weightlifting Programming 5/14/18-5/20/18

By: 0

Monday – 5/14/18

• Back Squat – 65% x 10 (reps) x 3
• Hang snatch (mid-thigh) – 65% x 3 x 5
• Halting Snatch Deadlift (hip) – 80% (of snatch) x 3 x 3
• Overhead Squat – 65% x 3 x 5

Tuesday – 5/15/18

• Jerk behind the neck – 70% x 3 x 5
o 1 Sec Pause in the Split
• Push Press – 75% x 5 x 4
• Jerk dip squat – 80% (of jerk) x 5 x 3
3 sets; no rest:
2 min jump rope
15 pull-ups

Wednesday – 5/16/18

• Back Squat – 75% x 5 (reps) x 5
• Hang Clean (mid-thigh) – 65% x 3 x 5
• Halting Clean Deadlift – 80% (of clean) x 3 x 3
• SLDL – 60% (of back squat) x 5 x 3

Thursday – 5/17/18
• Power Snatch – 65% x 3 x 4
• Power Clean – 65% x 3 x 4
• Power Jerk – 65% x 3 x 4
• Snatch High-Pull – 70% x 3 x 3
3 sets; no rest:
600 m row
15 DB push press

Friday – 5/18/18
Rest Day

Saturday – 5/19/18
• Back Squat – 80% x 3 (reps) x 8
• Snatch – 70% x 3 x 2, 75% x 2 x 3
• Clean & Jerk – 70% x 3 x 2, 75% x 2 x 3

Sunday – 5/20/18
Rest Day

Weightlifting Programming 4/30/18-5/6/18

By: 0

  • DELOAD! RESPECT THE DELOAD!

 

Monday – 4/30/18

  • Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
  • Power Cleans
    • 8 x 1 @ 80%
  • Clean Pulls
    • 5 x 3 @ 80% of Clean
  • Shoulders
    • Arnold Press 6 x 10
  • Abs and Back
    • Dumbbell RDL’s 4 x 10

Tuesday – 5/1/18

  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
    • Snatch
      • 8×1 @ 75%
    • Back Squat
      • 3 x 8-12 Reps (R 2-3)
    • Chest
      • Incline DB Bench Press 4 x 8-12
      • Close Grip BB Bench Press 4 x 8-12
    • Bi’s
      • Barbell Reverse Curls 5 x10

Wednesday – 5/2/18

    • Clean 8 x 1 @ 75-80%
    • Snatch Pulls
      • 5 x 3 @ 80%
    • Back
      • Bent Over Rows 4 x 8-12
      • DB “Lawnmower” Rows 4 x 8-12
    • Tri’s
      • Standing Tricep Extensions 4 x 10

Thursday – 5/3/18

  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk
    • (1+2) x 8 @ 70%
  • 1 ¼ Front Squats
    • 5 x 3 @ Moderate-Heavy
  •  5 Sets
    • 5 HEAVY single arm PP + Overhead walk (each arm)

Friday – 5/4/18

  • Rest day

Saturday – 5/5/18

  • GYM CLOSED!

Sunday – 5/6/18

  • Rest day

Weightlifting Programming 4/23/18-4/29/18

By: 0

Monday – 4/23/18

  • Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
  • Power Cleans
    • 4 x 2 @ 82.5-87.5%
  • Clean Pulls
    • 5 x 3 @ 100-105% of Clean
  • Shoulders
    • Arnold Press 6 x 10
  • Abs and Back
    • Dumbbell RDL’s 4 x 10

Tuesday – 4/24/18

  • Rest Day

Wednesday – 4/25/18

  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch
    • 4 x 2 @ 82.5-87.5%
  • Back Squat
    • 5 x Max (8-12 Reps) (R 3-5)
      • Leave 1 rep in the tank
  • Chest
    • Incline DB Bench Press 6 x 8-12
    • Close Grip BB Bench Press 6 x 8-12
  • Bi’s
    • Barbell Reverse Curls 5 x10

Thursday – 4/26/18

  • Clean 4 x 2 @ 82.5-87.5%
  • Snatch Pulls
    • 5 x 3 @ 105-110%
  • Back
    • Bent Over Rows 5 x 8-12
    • DB “Lawnmower” Rows 4 x 8-12
  • Tri’s
    • Standing Tricep Extensions 5 x 10

Friday – 4/27/18

  • Rest day

Saturday – 4/28/18

  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk
    • (1+2) 4 x 2 @ 82.5-87.5%
  • 1 ¼ Front Squats
    • 5 x 3 @ Moderate-Heavy
  •  5 Sets
    • 5 HEAVY single arm PP + Overhead walk (each arm)

Sunday – 4/29/18

  • Rest day

Weightlifting Programming 4/16/18-4/22/18

By: 0

Monday – 4/16/18

  • Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
  • Power Cleans
    • 7 x 2 @ 80-85%
  • Clean Pulls
    • 5 x 3 @ 100-105% of Clean
  • Shoulders
    • Arnold Press 6 x 10
  • Abs and Back
    • Dumbbell RDL’s 4 x 10

Tuesday – 4/17/18

  • Rest Day

Wednesday – 4/18/18

  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch
    • 7 x 2 @ 80-85%
  • Back Squat
    • 5 x Max (8-12 Reps) (R 3-5)Leave 3 reps in the tank
  • Chest
    • Incline DB Bench Press 6 x 8-12
    • Close Grip BB Bench Press 5 x 8-12
  • Bi’s
    • Barbell Reverse Curls 5 x10

Thursday – 4/19/18

  • Clean 7 x 2 @ 80-85%
  • Snatch Pulls
    • 5 x 3 @ 105-110%
  • Back
    • Bent Over Rows 4 x 8-12
    • DB “Lawnmower” Rows 4 x 8-12
  • Tri’s
    • Standing Tricep Extensions 5 x 10

Friday – 4/20/18

  • Rest day

Saturday – 4/21/18

  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk
    • (1+2) 7 x 2 @ 80-85%
  • 1 ¼ Front Squats
    • 5 x 3 @ Moderate-Heavy
  •  3 Sets
    • Bear Crawl + KB Push

Sunday – 4/22/18

  • Rest day

Weightlifting Programming 4/9/18-4/15/18

By: 0

All right, everyone! We’re entering phase 2 of the Olympic + Hypertrophy cycle. You’ll notice that we once again have 10×2 on all of our olympic movements with the weight slightly higher than it was during the first wave of the cycle. The hypertrophy ranges have stayed the same, but the number of sets has decreased back to the original amount.

 

Monday – 4/9/18

  • Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
  • Power Cleans
    • 10 x 2 @ 77.5-82.5%
  • Clean Pulls
    • 5 x 3 @ 100-105% of Clean
  • Shoulders
    • Filly Press 5 x 10
  • Abs and Back
    • Dumbbell RDL’s 3-4 x 10

Tuesday – 4/10/18

  • Rest Day

Wednesday – 4/11/18

  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch
    • 10 x 2 @ 77.5-82.5%
  • Back Squat
    • 5 x Max (8-12 Reps) (R 3-5)Leave 3 reps in the tank
  • Chest
    • Incline DB Bench Press 6 x 8-12
    • Close Grip BB Bench Press 4 x 8-12
  • Bi’s
    • Barbell Reverse Curls 5 x10

Thursday – 4/12/18

  • Clean 10 x 2 @ 77.5-82.5%
  • Snatch Pulls
    • 5 x 3 @ 105-110%
  • Back
    • Bent Over Rows 4 x 8-12
    • DB “Lawnmower” Rows 3 x 8-12
  • Tri’s
    • Standing Tricep Extensions 5 x 10

Friday – 4/13/18

  • Rest day

Saturday – 4/14/18

  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk
    • (1+2) 10 x 2 @ 77.5-82.5%
  • 1 ¼ Front Squats
    • 5 x 3 @ Moderate-Heavy
  •  5×5
    • HEAVY single arm PP + Overhead walk (each arm)

Sunday – 4/15/18

  • Rest day