Weekly Training 03-31-14 to 04-06-14

*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 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