Weightlifting Programming 12/26 - 1/1

Deload week, but we are keeping the squats heavy.

WEEK 4/DAY 1

  1. Snatch Balance: (x/3)5
  2. Snatch High Blocks: 50%/2, 60%/2, (70%/2)2, 80%/2
  3. Push Press:  TEST/3
  4. Back Squat: (90%/3)3
  • Jackknife: 3x18 reps
  • Bird Dog: 3x18 reps
  • Medicine Ball Seated Twists: 3x18r
  • Reverse Pendulum Medicine Ball Twister: 3x18r

 

WEEK 4/DAY 2

  1. Clean High Blocks: 50%/2, 60%/2, (70%/2)2, 80%/2
  2. Split Jerk from Blocks:  50%/2, 60%/2, (70%/2)2, 80%/2
  3. Front Squat: (95%/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 4/DAY 3

  1. Snatch Extension + Snatch: 50%/2+2, 60%/2+2, (70%/2+2)4
  2. Clean Extension + Clean:  50%/2+2, 60%/2+2, (70%/2+2)4
  3. Back Squat: (90%/1)6
  • Max Height Box Jump. 
  • Superset: 3 ROUNDS: Leg Extension 12 reps + Leg Curl 12 reps