Weightlifting Programming 10/25 - 10/30

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This week we are decreasing the volume slightly from last week, but increasing the relative intensity.

 

WEEK 3/DAY 1

  1. No Contact Muscle Snatch: (x/3)5
  2. Snatch: 10 Minute EMOM: 2 Reps (% range of 50% thru 80%)
  3. Snatch: 10 Minute EMOM: 1 Rep (% range 80%+)
  4. Clean + Push Press: 50%/2+3, 60%/2+2, (70%/2+2)4, (80%/2+2)2
  5. Back Squat: (70%/6)3* add 2kg from last week
    • 6 Rounds:
      1. Leg Extension (x/8)
      2. Leg Curl (x/8)

WEEK 3/DAY 2

  1. Power Snatch: 50%/2, 60%/2, (70%/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)4
  4. Clean + Split Jerk: (85%/1+1)2
  5. Clean Deadlift with Pause Below Knee/Above Knee/Power: (85%/3)5
    • 6 Rounds:
      1. Weighted Plank (x/30 Seconds)
      2. Straight Leg Raises (8 reps)

WEEK 3/DAY 3

  1. No Contact Muscle Snatch: (x/3)5
  2. Snatch: 50%/3, 60%/3, (70%/3)4, (80%/3)4, 85%/1, (90%/1)2
  3. Clean and Jerk: 50%/2, 60%/2, (70%/2)4, (80%/1)4, 85%/1, (90%/1)2
  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)