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

03/28/14 Friday

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

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