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

03/21/14 Friday

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

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