Weightlifting Programming 11/21 - 11/28

A little of a grind week.  Let's have some fun for Thanksgiving!

 

WEEK 3/DAY 1

  1. No Contact Muscle Snatch: (x/3)3
  2. Snatch: 50%/2, 60%/2, 70%/2, 80%/2, (85%/1)4, (90%/1)2, (80%/1)2
  3. Back Squat: 50%/4, 60%/4, 70%/4, (80%/4, 85%/3)3
  4. Clean Grip Deadlift with Pause at Knee: 2 REP MAX.
    • 3 ROUNDS
      1. Dumb bell Bulgarian Split Squats: x/12
      2. Goblet Squats: x/12

 

WEEK 3/DAY 2

  1. Power Snatch + Overhead Squat: 50%/2+2, 60%/2+2, 70%/2+2, 80%/2+2* Overhead squat where your feet move out to on the Power Clean.  Do no readjust between power snatch and OHS.
  2. Press from Split: (x/5)5* empty bar
  3. Clean + Split Jerk: 50%/2, 60%/2, 70%/2, (80%/2)3, (85%/1)3, (90%/1)2
  4. Press from Snatch: (x/6)3
    • 3 Rounds:
      1. Banded Lat Pull Down: 12 reps
      2. Bent Over Barbell Row: x/12
      3. 1-Arm Lat Pull Down: 12 reps
      4. 1-Arm Dumb bell Bent Over Row: x/12

WEEK 3/DAY 3

  1. No Contact Muscle Snatch: (x/3)3
  2. Snatch: 50%/2, 60%/2, 70%/2, (80%/2, 85%/1, 90%/1)4
  3. Clean and Jerk: 50%/2+1, 60%/2+1, (70%/2+1)4, (80%/1+1)4
  4. Back Squat: 50%/3, 60%/3, 70%/3, (80%/2, 85%/1, 90%/1)2
    • 3 Rounds:
      1. Hollow Body Hold: 30 seconds
      2. Superman Hold: 30 seconds
      3. Hollow Body Rock: 10 reps
      4. Superman Rock: 10 reps
      5. Russian Twists: x/12