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

03/14/14 Friday

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

No comments:

Post a Comment