Weightlifting Programming 1/9 - 1/15

Leo Totten's 3 Day Weightlifting Camp is coming up January 20th thru January 22nd. 

 

WEEK 2/DAY 1

  1. Snatch Extension + Snatch: 50%/2+2, 60%/2+2, 70%/2+2
  2. Snatch: (80%/1, 85%/1, 90%/1)3
  3. Jerk Dip Squat + Power Jerk: 50%/3+3, 60%/3+3, (70%/3+2)4
  4. Back Squat: (85%/3)3

 

WEEK 2/DAY 2

  1. Power Snatch: 50%/2, 60%/2, (70%/2)2, (80%/2)2
  2. Clean Extension + Clean: 50%/2+2, 60%/2+2, 70%/2+2
  3. Clean: 80%/1, (85%/1, 9)%/1, 95%/1)2
  4. Front Squat: TEST/1
  5. Jerk Dip: (115%/4)4
  • Weighted Supine Extension Hold on GHD (hold DB overhead): 3x 40 seconds
  • Weighted Static Back Extension (hold bar in snatch grip): 3 x 40 seconds

 

WEEK 2/DAY 3

 

  1. Snatch: 50%/2, 60%/2, (70%/1)2, (80%/1)6
  2. Snatch Extension: (105%/3)3
  3. Clean + Split Jerk:  50%/2+2, 60%/2+2, (70%/1)2, (80%/1, 85%/1, 90%/1)3
  4. Back Squat: (85%/2)2
  • Depth Jumps - 20" Box to 24" Box: 10 sets x 2 reps (On the Minute)