Weightlifting Programming 10/31 - 11/6

DELOAD WEEK!

 

WEEK 4/DAY 1

  1. No Contact Muscle Snatch: (x/3)5
  2. Snatch: 12 Minute EMOM: 2 Reps (% range of 50% thru 80%)
  3. Clean + Push Press: 50%/2+3, 60%/2+2, (70%/2+2)2, 80%/2+2
  4. Back Squat: (70%/6)3* same weight as last week.
    • 6 Rounds:
      1. Leg Extension (x/8)
      2. Leg Curl (x/8)

WEEK 4/DAY 2

  1. Power Snatch: 50%/2, 60%/2, (70%/2)3
  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, 80%/2+2+2
  4. Clean Deadlift with Pause Below Knee/Above Knee/Power: (85%/3)3
    • 6 Rounds:
      1. Weighted Plank (x/30 Seconds)
      2. Straight Leg Raises (8 reps)

WEEK 4/DAY 3

  1. No Contact Muscle Snatch: (x/3)5
  2. Snatch: 50%/2, 60%/2, 70%/2, 80%/2 85%/1
  3. Clean and Jerk: 50%/2, 60%/2, 70%/2, 80%/1
  4. Back Squat: (70%/6)3* same weight as Day 1
    • 4 Rounds:
      1. 1 Minute Assault Bike
      2. 20 Bent Over Rows (empty bar)