Weightlifting Programming 1/16 - 1/22

Getting heavy on the competition lifts this week!  Next week we will deload and have a mock competition!

WEEK 3/DAY 1

  1. Snatch: 50%/2, 60%/2, 70%/1, 80%/1, 90%/1, 95%/1, TEST/1, TEST/1, TEST/1
  2. Back Squat: 50%/3, 60%/3, 70%/3, 80%/2, (85%/2)2

 

WEEK 3/DAY 2

  1. Power Snatch: 50%/2, 60%/2, 70%/2, (80%/1)3
  2. Clean: 50%/2, 60%/2, 70%/1, (80%/2)2, (85%/2)2
  3. Front Squat: 50%/3, 60%/3, 70%/3, 80%/2, (85%/2)2
  • Weighted Supine Extension Hold on GHD (hold DB overhead): 3x 30 seconds
  • Weighted Static Back Extension (hold bar in snatch grip): 3 x 30 seconds

 

WEEK 3/DAY 3

 

  1. Snatch: 50%/2, 60%/2, 70%/1, 80%/1, 85%/1, (90%/1)3
  2. Snatch Extension: (110%/1)3
  3. Clean + Split Jerk:  TEST/1, TEST/1, TEST/1
  4. Back Squat: 50%/2, 60%/2, 70%/2, 80%/2, 85%/1, 90%/1
  • Depth Jumps - 20" Box to 24" Box: 10 sets x 2 reps (On the Minute)