*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
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