Lifting Program: Week of 1.4.16

 In Weekly Lifting Program

Week of 1.4.16

This week will be a brief deload after the holidays before we pick back up next week.

Day 1:
1) Clean and jerk: Build to heavy for the day (no misses)
2) Snatch pull: 3×3 @ 90% of 1RM snatch
3) Back squat: 5×2 @ 70%

Accessory:
Mobility

Day 2:
1) Jerk: Build to heavy single off racks (no misses)
2) Snatch: Build to heavy for the day (no misses)
3) Close-grip OH squat: 4×3 moderately heavy

Accessory:
Mobility

Day 3:
1) Snatch: 4×1 @ 90% of Day 2 heavy single
2) Push press: Build to heavy double
3) Front squat: 5×2 @ 70%

Accessory:
Mobility

Day 4:
1) Power clean + push jerk: 5 singles at 60-65% of 1RM C&J
2) Power snatch: 5 singles at 60-65% of 1RM snatch
3) Strict press: Build to heavy single

Accessory:
Mobility

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