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Weightlifting Programming 8/6/18-8/12/18

By: 0

Monday – 8/6/18

  • Power Jerk + Jerk
    • 70% x (1+1) x 5
  • Back Squat
    • 70%x3x3
  • Bulgarian Split Squat
    • 3×8/leg
  • Back Squat Jump
    • 20%x3x3

Tuesday – 8/7/18

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

Wednesday – 8/8/18

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

Thursday – 8/9/18

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

Friday – 8/10/18

  • Rest Day

Saturday – 8/11/18

  • 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 – 8/12/18

  • Rest Day

Weightlifting Programming 7/30/18-8/5/18

By: 0

Monday – 7/30/18

  • 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%x5)x3 (% of back squat)

Tuesday – 7/31/18

  • 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 – 8/1/18

  • 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%x5)x3 (% of back squat)
  • Press
    • 5RM
    • 95%x5
    • 90%x5

Thursday – 8/2/18

  • 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 – 8/3/18

  • Rest Day

Saturday – 8/4/18

  • 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 – 8/5/18

  • Rest Day

Weightlifting Programming 7/23/18-7/29/18

By: 0

Monday – 7/23/18

  • 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%x5)x3 (% of back squat)

Tuesday – 7/24/18

  • 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 – 7/25/18

  • 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%x5)x3 (% of back squat)
  • Press
    • 5RM
    • 95%x5
    • 90%x5

Thursday – 7/26/18

  • 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 – 7/27/18

  • Rest Day

Saturday – 7/28/18

  • 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 – 7/29/18

  • Rest Day

Weightlifting Programming 7/16/18-7/22/18

By: 0

Monday – 7/16/18

  • 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%x5)x3 (% of back squat)

Tuesday – 7/17/18

  • 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 – 7/18/18

  • 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%x5)x3 (% of back squat)
  • Press
    • 5RM
    • 95%x5
    • 90%x5

Thursday – 7/19/18

  • 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
  • Clean Long Pull
    • 3×5
  • Good Morning
    • 3×5

7/20/18

  • Rest Day

Saturday – 7/21/18

  • 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 – 7/22/18

  • Rest Day

Weightlifting Programming 7/2/18-7/8/18

By: 0

Monday – 7/2/18

  • Snatch
    • 50% x 3
    • (60% x 2) x 2
    • (65% x 2) x 2
    • 70% x 2
  • Power Clean
    • (60% x 2) x 2
    • (70% x 2) x 3
  • Jerk
    • (65% x 3) x 2
    • (70% x 3) x 2
  • Squat jump
    • 4 x 3
    • Unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump. 

Tuesday – 7/3/18

  • Mid-Hang Power Snatch
    • (60% x 2) x 5
  • Pull-ups
    • 40 total
      • Preferably Strict; Use bands if necessary

Wednesday – 7/4/18

  • Push Press
    • Text Max
  • High-Hang Snatch
    • (50% x 2) x 5
  • Power Clean & Jerk
    • (60% x 1) x 5
  • Squat Jump
    • 3 x 3

Thursday – 7/5/18

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

Friday – 7/6/18

  • Rest Day

Saturday – Day 27

  • Back Squat
    • Test Max
  • Snatch
    • Heavy Single
  • Clean & Jerk
    • Heavy Single
  •  Don’t expect PRs on the snatch and CJ today. If your heavy single is less than 85%, get some additional singles in between 75-80% afterward.

Sunday – Day 28

  • Rest Day

Weightlifting Programming 6/25/18-7/1/18

By: 0

Monday – 6/25/18

  • Back Squat
    • (73% x 10) x 3
  • Block/Hang Snatch
    • (70% x 3) x 2
    • 75% x 3
    • (80% x 2) x 2
  • Snatch Pull on Riser
    • (95% [of Snatch] x 3) x 4
  • Heaving Snatch Balance + Overhead Squat
    • (70% [of OHS] x 1+2 )x 2
    • (75% x 1+1) x 2 

Tuesday – 6/26/18

  • Jerk
    • (70% x 3) x 2
    • 75% x 3
    • (80% x 2) x 2
  • Push Press
    • 80% x 4
    • (85%x 3) x 3
  • Snatch High-Pull
    • (75% [of Snatch] x 5) x 2
    • (80% x 5) x 2
  • 5 Rounds; 40 Seconds Work / 20 Seconds Rest
    • 15 KB swings
    • 15 push-ups

Wednesday – 6/27/18

  • Back Squat
    • (83% x 5) x 5
  • Block/Hang Clean
    • (70% x 3) x 2
    • 75% x 3
    • (80% x 2) x 2
  • Clean Pull on Riser
    • (95% [of Clean] x 3) x 4
  • Straight Leg Deadlift
    • 65% [of Back Squat] x 5
    • (70% x 5) x 2

Thursday – 6/28/18

  • Power Snatch
    • 65% x 3
    • (70% x 3) x 2
    • 75% x 2
  • Power Clean + Power Jerk
    • 65% (of Power Clean) x 3
    • (70% x 3) x 2
    • 75% x 2
  • Snatch High-Pull
    • 75% (of Snatch) x 3
    • (80% x 3) x 2
  • 4 Rounds; No Rest

Friday – 6/29/18

  • Rest Day

Saturday – 6/30/18

  • Back Squat
    • (88% x 3) x 8
  • 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

Sunday – 7/1/18

  • Rest Day

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