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Weightlifting Programming 12/10/18-12/16/18

By: 0

Monday – 12/10/18

  • 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 – 12/11/18

  • 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 – 12/12/18

  • Snatch Long Pull + Tall Snatch [Light and Snappy!]
    • 5 x (3+3)
  • Tall Jerk (from shoulders) [Light and Snappy!]
    • 5×3
  • Clean Long Pull + Tall Clean [Light and Snappy!]
    • 5 x (3+3)

Thursday – 12/13/18

  • Snatch
    • 70% @ 5 x 1
  • Clean & Jerk
    • 70% @ 5 x 1
  • Back Squat
    • 70% @ 5 x 2
  • Clean Pull
    • (110% x 2) x 4

Friday – 12/14/18

  • Rest Day

Saturday – 12/15/18

Due to most of us being at the competition, it will be open gym today. 

  • 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 – 12/16/18

  • Rest Day

Weightlifting Programming 12/3/18-12/9/18

By: 0

Monday – 12/3/18

  • 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 – 12/4/18

  • 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%x2) x2
    • 105%x2

Wednesday – 12/5/18

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

Thursday – 12/6/18

  • 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%x3)x2
  • Snatch Pull
    • 110%x2
    • (115%x2)x2
    • 110%x2

Friday – 12/7/18

  • Rest Day

Saturday – 12/8/18

  • Snatch
    • 80%x2
    • 85%x2
    • (90%x2)x2
    • 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%x2)x3

Sunday – 12/9/18

  • Rest Day

Weightlifting Programming 11/26/18-12/2/18

By: 0

Monday – 11/26/18

  • 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 – 11/27/18

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

Wednesday – 11/28/18

  • Snatch Push Press + OHS
    • (5+1)RM x 50% (of snatch) x 4
  • Pause Front Squat
    • 5 x 50%
    • 5 x 55%
    • 5 x 60%
  • Jumping Quarter Squat
    • 50%x5x3 (% of back squat)

Thursday – 11/29/18

  • 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 – 11/30/18

  • Rest Day

Saturday – 12/1/18

  • Snatch
    • 70%x2
    • 75%x2
    • 80%x2x2
  • Clean & Jerk
    • 70%x2
    • 75%x2
    • 80%x2x2
  • Front Squat
    • (75%x2, 80%x1, 85%x1) x 2
  • Clean Pull
    • 100%x2x3

Sunday – 12/2/18

  • Rest Day

Weightlifting Programming 11/19/18-11/25/18

By: 0

Monday – 11/19/18

  • 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 – 11/20/18

  • 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 – 11/21/18

  • 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 – 11/22/18

  • 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 – 11/23/18

  • Rest Day

Saturday – 11/24/18

  • 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 – 11/25/18

  • Rest Day

Weightlifting Programming 11/12/18-11/18/18

By: 0

Monday – 11/12/18

  • 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 – 11/13/18

  • 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 – 11/14/18

  • 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 – 11/15/18

  • 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 – 11/16/18

  • Rest Day

Saturday – 11/17/18

  • 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 – 11/18/18

  • Rest Day

Weightlifting Programming 11/5/18-11/11/18

By: 0

Monday – 11/5/18

  • 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 – 11/6/18

  • 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 – 11/7/18

  • 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 – 11/8/18

  • 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 – 11/9/18

  • Rest Day

Saturday – 11/10/18

  • 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 – Day 35

  • Rest Day

Weightlifting Programming 10/29/18-11/4/18

By: 0

Monday – 10/29/18

  • Power Jerk + Jerk
    • 70% x (1+1) x 5
  • Back Squat
    • 70%x3x3
  • Lunge
    •  3×5/leg (no weight)
  • Back Squat Jump
    • 20%x3x3

Tuesday – 10/30/18

  • Snatch Pull + Snatch
    • 70% x (1+1) x 5
  • Snatch Pull on Riser
    • 80%x3x3
  • Muscle Snatch
    • 3×3

Wednesday – 10/31/18

  • Snatch Balance + OHS
    • 70% x (1+1) x 5
  • Pause Back Squat
    • 65%x3x3
  • Jumping Quarter Squat
    • 40%x3x3

Thursday – 11/1/18

  • Clean Pull + Hang Clean (knee)
    • 70% x (1+1) x 5
  • Clean Pull on Riser
    • 80%x3x3
  • Muscle Clean
    • 3×3

Friday – 11/2/18

  • Rest Day

Saturday – 11/3/18

  • Snatch + Snatch Balance
    • 70% x (1+1) x 5
  • Clean + Power Jerk + Jerk
    • 70% x (1+1+1) x 4
  • Front Squat
    • 70%x2
    • 75%x2
    • 80%x2x2

Sunday – Day 28

  • Rest Day

Weightlifting Programming 10/22/18-10/28/18

By: 0

Monday – 10/22/18

  • 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 – 10/23/18

  • 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
  • Straight-Leg Deadlift
    • 3×5

Wednesday – 10/24/18

  • 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 – 10/25/18

  • 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 – 10/26/18

  • Rest Day

Saturday – 10/27/18

  • 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
  • Straight-Leg Deadlift
    • 3×5

Sunday – 10/28/18

  • Rest Day

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