Weightlifting Programming 12/12 - 12/18

This week we will try to push it a little harder for more reps and heavier weights.

WEEK 2/DAY 1

  1. Snatch Balance: (50%/2)2, (60%/2)2, (70%2)2, (80%/2)2
  2. Snatch High Blocks: 50%/2, 60%/2, (70%/2)4, (80%/2)4, (85%/1)4
  3. Push Press:  (x/5)5* at least the same weight as last week
  4. Back Squat: (80%/8)3
  • Jackknife: 3x18 reps
  • Bird Dog: 3x18 reps
  • Medicine Ball Seated Twists: 3x18r
  • Reverse Pendulum Medicine Ball Twister: 3x18r

 

WEEK 2/DAY 2

  1. Clean High Blocks: 50%/2, 60%/2, (70%/2)4, (80%/2)4, (85%/1)4
  2. Split Jerk from Blocks:  50%/2, 60%/2, (70%/2)4, (80%/2)4, (85%/1)4
  3. Front Squat: (80%/3, 85%/1)3
  4. Good Morning (x/8)3
  • Supine Extension Hold on GHD: 3x 45 seconds
  • Weighted Static Back Extension (hold bar in snatch grip): 3 x 45 seconds
  • Three Point Samurai with Resistance Band: 3x 15 seconds per position
  • Side Plank with Dumb bell reach throughs: 3x 18 reps

 

WEEK 2/DAY 3

  1. Snatch Extension + Snatch: 50%/2+2, 60%/2+2, (70%/2+2)4,
  2. Snatch: (80%/2)2, (85%/1)2, (90%/1)2
  3. Clean Extension + Clean:  50%/2+2, 60%/2+2, (70%/2+2)4
  4. Clean: (80%/2)2, (85%/1)2, (90%/1)2
  5. Back Squat: (80%/8)3
  • Box Jump: Max Height
  • Seated Box Jumps: 12 sets x 2 reps @ 65% of Max Height. 
  • Superset: 3 ROUNDS: Leg Extension 12 reps + Leg Curl 12 reps