Sunday, March 30, 2014

Weekly Training 03-31-14 to 04-06-14



*This programming is designed for a beginner to intermediate level weightlifter and is based loosely around programs I have done in the past with changes to volume and intensity levels. The program will follow a 4 week pattern with 3 loading weeks followed by 1 unloading week. Pay attention to recovery and adjust volume if necessary.

Week 4 of 4 (Block 1 of 3)

03/31/14 Monday
Snatch: 60%x3, 65%x3, 70%x2x2
Clean Deadlift: 100%x3x3
Push Press: 3x5 (light load)
Back Squat: 75%x5, 80%x3x3

04/01/14 Tuesday
Snatch Sots Press: 3x3 (no heavier than empty bar)
Muscle Snatch: 50%x3x3
Power Snatch: 60%x3x3
Power Clean: 60%x3x3

04/02/14 Wednesday
Clean and Jerk: 60%x3+1, 65%x3+1, 70%x2+1x2
Snatch High Pull: 80%x3x3
Overhead Squat: 75%x3x3
Pull-ups: 3x10
Back Extension: 3x10

04/03/14 Thursday
REST

04/04/14 Friday
REST

04/05/14 Saturday
Snatch: Heavy Single
Clean and Jerk: Heavy Single
Front Squat: 70%x5x3
Snatch Deadlift: 100%x3x3
Plank Hold: 3x45seconds

04/06/14 Sunday
REST

Sunday, March 23, 2014

Weekly Training 03-24-14 to 03-30-14



*This programming is designed for a beginner to intermediate level weightlifter and is based loosely around programs I have done in the past with changes to volume and intensity levels. The program will follow a 4 week pattern with 3 loading weeks followed by 1 unloading week. Pay attention to recovery and adjust volume if necessary.

Week 3 of 4 (Block 1 of 3)

03/24/14 Monday
Snatch: 65%x4, 70%x4x2
Clean Deadlift: 110%x3x5
Push Press: 4x4
Back Squat: 75%x5, 80%x3x2, 85%x3x1

03/25/14 Tuesday
Snatch Sots Press: 3x3 (no heavier than empty bar)
Muscle Snatch: 55%x3x4
Power Snatch: 60%x3, 65%x3, 70%x3x2
Power Clean: 60%x3, 65%x3, 70%x3x2

03/26/14 Wednesday
Clean and Jerk: 65%x4+1, 70%x4+1x2
Snatch Extension: 85%x4x4
Overhead Squat: 75%x3x4
Pull-ups: 3 sets for Max Reps
Back Extension: 3x10


03/27/14 Thursday
REST

03/28/14 Friday
REST

03/29/14 Saturday
Snatch: Heavy Single, 80%x1x4
Clean and Jerk: Heavy Single, 80%x1x4
Front Squat: 75%x5x3
Good Morning: 3x5
Plank Hold: 3x45seconds

03/30/14 Sunday
REST

Sunday, March 16, 2014

Weekly Training 03-17-14 to 03-23-14



This programming is designed for a beginner to intermediate level weightlifter and is based loosely around programs I have done in the past with changes to volume and intensity levels. The program will follow a 4 week pattern with 3 loading weeks followed by 1 unloading week. Pay attention to recovery and adjust volume if necessary.

Week 2 of 4 (Block 1 of 3)

03/17/14 Monday
Snatch: 70%x3x3
Clean Deadlift: 105%x5x3
Push Press: 5x5
Back Squat: 75%x5x2, 80%x3x3

03/18/14 Tuesday
Snatch Sots Press: 3x3 (no heavier than empty bar)
Muscle Snatch: 55%x3x3
Power Snatch: 60%x3, 65%x3x3
Power Clean: 60%x3, 65%x3x3

03/19/14 Wednesday
Clean and Jerk: 70%x3x3
Snatch High Pull: 85%x3x3
Overhead Squat: 75%x3x3
Pull-ups (weighted): 3x10
Back Extension: 3x10


03/20/14 Thursday
REST

03/21/14 Friday
REST

03/22/14 Saturday
Snatch: Heavy Single, 80%x1x3
Clean and Jerk: Heavy Single, 80%x1x3
Front Squat: 75%x3x2, 80%x3x3
Snatch Deadlift: 105%x5x3
Back Extension: 3x10

03/23/14 Sunday
REST

Sunday, March 9, 2014

Weekly Training 03-10-14 to 03-16-14



*This programming will be designed for a beginner to intermediate level weightlifter and is based loosely around programs I have done in the past with changes to volume and intensity levels. The program will follow a 4 week pattern with 3 loading weeks followed by 1 unloading week. Pay attention to recovery and adjust volume if necessary.

Week 1 of 4 (Block 1 of 3)

03/10/14 Monday
Snatch: 70%x2x3
Clean Deadlift: 100%x5x3
Push Press: 5x5
Back Squat: 80%x3x5

03/11/14 Tuesday
Snatch Sots Press: 3x3 (no heavier than empty bar)
Muscle Snatch: 50%x3x3
Power Snatch: 60%x2x3
Power Clean: 60%x2x3

03/12/14 Wednesday
Clean and Jerk: 70%x2x3
Snatch High Pull: 80%x3x3
Overhead Squat: 75%x3x3
Pull-ups (weighted): 3x10
Back Extension: 3x10


03/13/14 Thursday
REST

03/14/14 Friday
REST

03/15/14 Saturday
Snatch: Heavy Single
Clean and Jerk: Heavy Single
Front Squat: 80%x3x5
Snatch Deadlift: 100%x5x3
Back Extension: 3x10

03/16/14 Sunday
REST