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

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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

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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

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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

Weightlifting Programming 4/2/18-4/8/18

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Monday 4/2/18

Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up

 

Snatch Heavy Double

 

Back Squat 5 x Max (8-12 Reps) (R 3-5)

 

Chest

Incline DB Bench Press 6 x 8-12

Close Grip BB Bench Press 6 x 8-12

 

Bis

Barbell Reverse Curls 6 x10

Tuesday 4/3/18

Rest Day

 

Wednesday 4/4/18

Warm-Up: Elbow Planks, Glute Bridges, GHD Back extensions/RDL’s

 

Power Cleans Heavy Double

 

Clean Pulls 5 x 3

 

Shoulders

Arnold Press 7 x 10

 

Abs and Back

Dumbbell RDL’s 4×12

 

Thursday 4/5/18

Cleans – Heavy Double

 

1 ¼ Front Squats 5 x 3

 

Back

Bent Over Rows 5 x 8-12

DB “Lawnmower” Rows 5 x 8-12

 

Tri’s

Standing Tricep Extensions 6 x 10

 

Friday 4/6/18

Rest Day

 

Saturday 4/7/18

 

Warm-Up: Long Technical Warm-up

 

Clean and Jerk (1+2) Heavy

 

Snatch Pulls 5 x 3

 

ME Incline push-ups (30+ reps)

Bear Crawl + Sandbag Pull Through

 

Sunday 4/8/18

Rest Day

Weightlifting Programming 3/26/18-4/1/18

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Monday – 3/26/18

  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch 4 x 2 @ 80-85%
  • Back Squat 5 x Max (8-12 Reps) (R 3-5)
    • Leave 1 rep in the tank
  • Chest 75-100Incline
    • DB Bench Press 6 x 8-12
    • Close Grip BB Bench Press 6 x 8-12
  • Bi’s 50-75
    • Barbell Reverse Curls 5 x10

Tuesday – 3/27/18

  • Rest Day

Wednesday – 3/28/18

  • Power Cleans 4 x 2 @ 80-85%
  • Clean Pulls 5 x 3
  • Shoulders 50-75
    • Arnold Press 5 x 10
  • Abs and Back
    • Dumbbell RDL’s 3-4 x 10

Thursday – 3/29/18

  • Clean 4 x 2 @ 80-85%
  • 1 ¼ Front Squats 5 x 3
  •  Back 75-100 Reps
    • Bent Over Rows 5 x 8-12
    • DB “Lawnmower” Rows 4 x 8-12
  • Tri’s 50-75 Reps
    • Standing Tricep Extensions 5 x 10

Friday – 3/30/18

Rest day

Saturday – 3/31/18

  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk (1+2) 4 x 2 @ 80-85%
  • Snatch Pulls 5 x 3
  • 5×5
    • HEAVY single arm PP + Overhead walk (each arm)

Sunday – 4/1/18

Rest day

3/19/18-3/25/18

By: 0

Monday – 3/19/18

  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch 7 x 2 @ 77.5-82.5%
  • Back Squat 5 x Max (8-12 Reps) (R 3-5)
    • Leave 2 reps in the tank
  • Chest 75-100
    • Incline DB Bench Press 6 x 8-12
    • Close Grip BB Bench Press 5 x 8-12
  • Bi’s 50-75
    • Barbell Reverse Curls 5 x10

Tuesday – 3/20/18

  • Rest Day

Wednesday – 3/21/18

  • Power Cleans 7 x 2 @ 77.5-82.5%
  • Clean Pulls 5 x 3
  • Shoulders 50-75Philly Press 6 x 10
  • Abs and BackDumbbell RDL’s 3-4 x 10

Thursday – 3/22/18

  • Clean 7 x 2 @ 77.5-82.5%
  • 1 ¼ Front Squats 5 x 3
  • Back 75-100 RepsBent Over Rows 4 x 8-12

    DB “Lawnmower” Rows 4 x 8-12

  • Tri’s 50-75 RepsStanding Tricep Extensions 5 x 10

Friday – 3/23/18

Rest day

Saturday – 3/24/18

  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk (1+2) x 7 @ 77.5-82.5%
  • Snatch Pulls 5 x 3
  • 5 Rounds
    • Max Incline Push-ups (30+)
    • Bear Crawl + KB Push

Sunday – 3/25/18

Rest day

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

By: 0

Monday – 3/12/18

  • Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
  • Snatch 10 x 2 @ 75-80%
  • Back Squat 5 x Max (8-12 Reps) (R 3-5)

    Leave 3 reps in the tank

  • Chest 75-100

    Incline DB Bench Press 6 x 8-12

    Close Grip BB Bench Press 4 x 8-12

  • Bi’s 50-75

    Barbell Reverse Curls 5 x10

Tuesday – 3/13/18

  • Rest Day

Wednesday – 3/14/18

  • Power Cleans 10 x 2 @ 75-80%
  • Clean Pulls 5 x 3
  • Shoulders 50-75

    Philly Press 5 x 10

  • Abs and Back

    Dumbbell RDL’s 3-4 x 10

Thursday – 3/15/18

  • Clean 10 x 2 @ 75-80%
  • 1 ¼ Front Squats 5 x 3
  • Back 75-100 Reps

    Bent Over Rows 4 x 8-12

    DB “Lawnmower” Rows 3 x 8-12

  • Tri’s 50-75 Reps

    Standing Tricep Extensions 5 x 10

Friday – 3/16/18

Rest day

Saturday – 3/17/18

  • Warm-Up: Long Technical Warm-up
  • Clean and Jerk (1+2) 10 x 2 @ 75-80%
  • Snatch Pulls 5 x 3
  • 5×5 HEAVY single arm PP + Overhead walk (each arm)

Sunday – 3/18/18

Rest day

Weightlifting Programming 2/26/18-3/4/18

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DELOAD!!!

 

Monday – 2/26/18

  • Snatch – 70%x1, 75%x1, 80%x1, 85%x1x3
  • Clean & Jerk – 75%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 75%x1+1
  • Back Squat – 75%x3x3
  • Weighted Planks – 3 x 20-30sec

Tuesday – 2/27/18

  • Hang Snatch (mid-thigh) – 60%x1x6
  • Power Clean + Power Jerk (% of CJ) – 60%x1+1×5
  • Clean Pull – 90%x2x3

Wednesday – 2/28/18

  • Snatch – 70%x1, 75%x1, 80%x1x3
  • Clean & Jerk – 70%x1+1, 75%x1+1×3
  • Front Squat – 75%x2x3

Thursday – 3/1/18

  • Power Snatch (% of snatch) – 50%x1x5
  • Power Clean + Power Jerk (% of CJ) – 50%x1+1×5
  • Snatch Pull – 80%x2x3

Friday – 3/2/18

Rest day

Saturday – 3/3/18

  • Snatch – MAX
  • Clean & Jerk 1+1 – MAX
  • Front Squat – HS

Sunday – 3/4/18

Rest day

Weightlifting Programming 2/19/18-2/25/18

By: 0

Monday – 2/19/18

  • Snatch (% of HS; back-offs OTM) – HS, 90%x1x3
  • Snatch Pull – 95%x2, 100%x2x3
  • Back Squat – 3RM
  • Weighted Planks – 3 x 20-30sec

Tuesday – 2/20/18

  • Power Clean + Power Jerk (% of CJ) – 65% x1+1×10
  • Block Clean High-Pull (knee) – 80%x3x3

A1. Pull-ups – 3 x 10

A2. 1-Arm DB Row – 3 x 15/arm

A3.  Step-up (unweighted) – 3×14/leg

Wednesday – 2/21/18

  • Clean & Jerk (% of RM; back-offs OTM) – RM1+1, 90%x1+1×3
  • Clean Pull – 95%x2, 100%x2x3
  • Front Squat (% of RM) – 2RM
  • Hanging Leg Raise – 3 x max

Thursday – 2/22/18

  • Power Snatch (% of snatch) – 65%x1x10
  • Push Press – 3RM

A1. DB Press – 3×10

A2. BB Upright Row – 3×15

A3. Box Jump – 3×5

Friday – 2/23/18

Rest day

Saturday – 2/24/18

  • Snatch – HS
  • Clean & Jerk 1+1 – HS
  • Back Squat – 60%x2x8
  • Weighted Planks – 3 x 20-30sec

Sunday – 2/25/18

Rest day