Weightlifting Programming 10/10 - 10/17

We are starting a new cycle for our lifters.  This cycle we are focusing on bar path, overhead strength, and leg strength.  This is more of a strength and hypertrophy cycle.  For this cycle we are working on:

  • No Contact Muscle Snatch
  • Push Press
  • Shoulder Press
  • Positional Deadlifts

Of course, we will have our competition lifts and our back and front squats. 

WEEK 1/DAY 1

  1. No Contact Muscle Snatch: (x/3)5
  2. Snatch: 20 Minute EMOM: 2 Reps (% range of 50% thru 80%)
  3. Clean + Push Press: 50%/2+2, (60%/2+2)4, (70%/2+2)4
  4. Back Squat: (70%/6)3
    • 6 Rounds:
      1. Leg Extension (x/8)
      2. Leg Curl (x/8)

WEEK 1/DAY 2

  1. Power Snatch + Behind Neck Push Press: 50%/2+2, (60%/2+2)5
  2. Press from Split: (x/5)5
  3. Clean + Front Squat + Split Jerk: 50%/2+2+2, 60%/2+2+2, (70%/2+2+2)4, (80%/2+2+2)2
  4. Snatch Deadlift with Pause Below Knee/Above Knee/Power: (80%/3)5
    • 6 Rounds:
      1. Weighted Plank (x/30 Seconds)
      2. Straight Leg Raises (8 reps)

WEEK 1/DAY 3

  1. No Contact Muscle Snatch: (x/3)5
  2. Snatch: 50%/2, 60%/2, (70%/2)4, (80%/2)6
  3. Clean and Jerk: 50%/2, 60%/2, (70%/2)4, (80%/2)6
  4. Back Squat: (70%/6)3 (add 1kg to 4kg)
    • 4 Rounds:
      1. 1 Minute Assault Bike
      2. 20 Bent Over Rows (empty bar)