Weightlifting Programming 2/20 - 2/27

Week 2 of volume. 

WEEK 1/DAY 1

  1. Snatch from Blocks + Above Knee Snatch: 50%/2, 60%/2, (70%/2)4, 80%/1
  2. Snatch Grip Push Press: 50%/5, 60%/5, 70%/3 (80%/3)3
  3. Snatch High Pull: 80%/3, 90%/3, 100%/3, (110%/2)3
  4. Back Squat: (70%/8)3 (Try to add 2kg from last week)
  • DB Bulgarian Split Squat: 3x10
  • GHD Static Prone Hold: 3x60 seconds
  • GHD Static Supine Hold: 3x60 seconds

WEEK 1/DAY 2

  1. Clean from Blocks + Front Squat: 50%/2+2, 60%/2+2, (70%/2+2)4
  2. Jerk From Blocks: (70%/3)3, (80%/3)3
  3. Clean High Pull: 80%/3, 90%/3, 100%/3, (110%/2)3
  4. Front Squat: (70%/8)3 (Try to add 2kg from last week)
  • RDL: 4x10
  • One-Arm DB Row: 3x10
  • DB Shoulder Press: 3x10

WEEK 1/DAY 3

  1. Snatch Extension + Snatch: 50%/2+1, 60%/2+1, 70%/2+1, (80%/2+1)3
  2. Clean Extension + Clean: 50%/2+1, 60%/2+1, 70%/2+1, (80%/2+1)3
  3. Back Squat: (80%/5)3 (Try to add 2kg from last week)
  • Good Morning: 4x10
  • V-Ups: 4x10
Kurt Roderick