Weightlifting Programming 3/13 - 3/20

WEEK 1/DAY 1

  1. Snatch with Pause Above Knee: 50%/2, 60%/2, 70%/2, 80%/1, (85%/1)2
  2. Snatch Grip Push Press + Snatch Balance: 50%/3, 60%/3, 70%/2 (80%/2)2
  3. Snatch Extension: 80%/3, 90%/3, 100%/3, (120%/3)2
  4. Back Squat: (80%/5)3
  • Leg Extension: 4x6
  • Weighted GHD Static Prone Hold: 3x60 seconds
  • Weighted GHD Static Supine Hold: 3x60 seconds

WEEK 1/DAY 2

  1. Clean with Pause Above Knee: 50%/2, 60%/2, (70%/1)2, 80%/1, (85%/1)2
  2. Jerk with Pause in the Dip: 70%/3, 80%/2, 85%/2
  3. Clean Extension: 80%/3, 90%/3, 100%/3, (120%/3)2
  4. Front Squat: (80%/5)3
  • Leg Curl: 4x6
  • Bent Over barbell Row: 4x6
  • Overhead Press: 3x6

WEEK 1/DAY 3

  1. Snatch: 50%/2, 60%/2, (70%/1)2, 80%/1, (85%/1)2, 90%/1
  2. Clean & Jerk: 50%/2, 60%/2, (70%/1)2, 80%/1, (85%/1)2, 90%1
  3. Back Squat: (85%/3)3
  • Seated Good Morning: 4x10
  • V-Ups: 4x10
Kurt Roderick