Weightlifting Programming 3/6 - 3/13

Time for a little deload.

WEEK 4/DAY 1

  1. High Hang Snatch + Above Knee Snatch + Snatch: 50%/2, 60%/2, (70%/1)2, 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)2
  4. Back Squat: (70%/8)3 (Same weight from last week)
  • DB Bulgarian Split Squat: 3x10
  • GHD Static Prone Hold: 3x60 seconds
  • GHD Static Supine Hold: 3x60 seconds

WEEK 4/DAY 2

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

WEEK 4/DAY 3

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