Weightlifting Programming 10/17 - 10/24

This week we are increasing the volume from last week, but keeping the relative intensity about the same.

 

WEEK 2/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+3, (60%/2+3)6, (70%/2+3)6
  4. Back Squat: (70%/6)3* add 2kg from last week
    • 6 Rounds:
      1. Leg Extension (x/8)
      2. Leg Curl (x/8)

WEEK 2/DAY 2

  1. Power Snatch + Behind Neck Push Press: 50%/3+2, (60%/3+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)6, (80%/2+2+2)4
  4. Clean 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 2/DAY 3

  1. No Contact Muscle Snatch: (x/3)5
  2. Snatch: 50%/3, 60%/3, (70%/3)4, (80%/3)6
  3. Clean and Jerk: 50%/2, 60%/2, (70%/2)5, (80%/2)7
  4. Back Squat: (70%/6)3* add 2kg from earlier in the week
    • 4 Rounds:
      1. 1 Minute Assault Bike
      2. 20 Bent Over Rows (empty bar)