Sunday, March 30, 2014

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

04/04/14 Friday

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

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