Weightlifting Programming 12/5 - 12/11

This next cycle we are going to build up that leg strength, focus on a close bar path in the middle, speed under the bar, and building mid-line stability.

WEEK 1/DAY 1

  1. Snatch Balance: (50%/2)2, (60%/2)2, (70%2)2
  2. Snatch High Blocks: 50%/2, 60%/2, (70%/2)6, (80%/2)4
  3. Push Press:  (x/5)3* work up to a challenging but doable weight
  4. Back Squat: (80%/6)3
  • Jackknife: 3x12 reps
  • Bird Dog: 3x12 reps
  • Medicine Ball Seated Twists: 3x12r
  • Reverse Pendulum Medicine Ball Twister: 3x12r

 

WEEK 1/DAY 2

  1. Clean High Blocks: 50%/2, 60%/2, (70%/2)6, (80%/2)4
  2. Split Jerk from Blocks:  50%/2, 60%/2, (70%/2)6, (80%/2)4
  3. Front Squat: (80%/3)5
  4. Good Morning (x/8)3
  • Supine Extension Hold on GHD: 3x 30 seconds
  • Weighted Static Back Extension (hold bar in snatch grip): 3 x 30 seconds
  • Three Point Samurai with Resistance Band: 3x 30 seconds per position
  • Side Plank with Dumb bell reach throughs: 3x 12 reps

 

WEEK 1/DAY 3

  1. Snatch Extension + Snatch: 50%/2+2, 60%/2+2, (70%/2+2)2,
  2. Snatch: (80%/2)2, (85%/1)3
  3. Clean Extension + Clean:  50%/2+2, 60%/2+2, (70%/2+2)2
  4. Clean: (80%/2)2, (85%/1)3
  5. Back Squat: (80%/6)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