Weightlifting Programming 12/19 - 12/25

This week we will increase the weight of the loading, with a slight reduction of reps.

WEEK 3/DAY 1

  1. Snatch Balance: TEST/2
  2. Snatch High Blocks: 50%/2, 60%/2, 70%/2, (80%/2)2, 85%/1, TEST/1, TEST/1
  3. Push Press:  (x/3)5* increase by 5%+
  4. Back Squat: (85%/5)3
  • Jackknife: 3x24 reps
  • Bird Dog: 3x24 reps
  • Medicine Ball Seated Twists: 3x24r
  • Reverse Pendulum Medicine Ball Twister: 3x24r

 

WEEK 3/DAY 2

  1. Clean High Blocks: 50%/2, 60%/2, 70%/2, (80%/2)2, 85%/1, TEST/1, TEST/1
  2. Split Jerk from Blocks:  50%/2, 60%/2, 70%/2, (80%/2)2, 85%/1, TEST/1, TEST/1
  3. Front Squat: (85%/3, 90%/1)3
  4. Good Morning (x/8)3
  • Supine Extension Hold on GHD: 3x 60 seconds
  • Weighted Static Back Extension (hold bar in snatch grip): 3 x 60 seconds
  • Three Point Samurai with Resistance Band: 3x 20 seconds per position
  • Side Plank with Dumb bell reach throughs: 3x 24 reps

 

WEEK 3/DAY 3

  1. Snatch Extension + Snatch: 50%/2+2, 60%/2+2, (70%/2+2)2,
  2. Snatch: 80%/1, (85%/1, 90%/1, 95%/1)3
  3. Clean Extension + Clean:  50%/2+2, 60%/2+2, (70%/2+2)2
  4. Clean: (80%/2, 85%/1, 90%/1)2
  5. Back Squat: (85%/5)3
  • Seated Box Jumps: 12 sets x 2 reps @ 65% of Max Height. 
  • Superset: 3 ROUNDS: Leg Extension 12 reps + Leg Curl 12 reps