Lifting Program: Week of 10.19.15

 In Weekly Lifting Program

Week of 10.19.15

Day 1:
1) 3-position snatch (below knee, just off floor, floor): Build to heavy, then 2 sets @ 90%
2) Clean pull + low hang clean + jerk, 1+2+2: Build to heavy, then 2 sets @ 90%
3) Front squats @ 30×1 tempo: Build to heavy triple
4) Front squats @ 30×1 tempo: 3×3 @ 85% of Part 3

Accessory:
Cross-over symmetry
Light plate/DB external rotations 3×10 each arm
Light band internal rotations: 3×10 each arm

Day 2:
1) Push press + push jerk + split jerk, 1+1+3: 5 sets building to heavy
2) Halting snatch pull (2-second pause at knees) + halting snatch: Build to heavy, then 2 sets @ 85%
3) Snatch-grip BTN strict press: 3-2-1-3-2-1 increasing loads on second wave

Accessory:
Weighted back extensions: 4×10

Day 3:
1) Clean pull + low hang clean pull + low hang clean, 1+2+1: Build to heavy, then 2 sets @ 85%
2) Snatch-grip RDL: 4×4 @ 95% of 1RM Snatch
3) Bulgarian split squats @ 31×1: 5×6 each leg heaviest possible

Accessory:
Turkish get-ups: 4×4 each arm heaviest possible

Day 4:
1) Power snatch + low hang power snatch, 1+2: 5 sets heaviest across
2) Front squat + jerk, 3+1: 5 sets @ 85% of 1RM Clean and Jerk
3) Snatch balance + 3-position OH squat: 4 sets heaviest across

Accessory:
Glute-ham raises: 4×5-7 weighted, alternating with
L-sit: 4xME

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