*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