Lifting Program: Week of 10.26.15

 In Weekly Lifting Program

Week of 10.26.15

Day 1:
1) Snatch + hang snatch + OH squat: Build to heavy, then 3 sets @ 90%
2) Hang clean + jerk, 2+1: Build to heavy, then 1 set @ 90%
3) Front squats @ 30×1 tempo: Build to heavy triple
4) Front squats @ 30×1 tempo: 3×3 @ 85% of Part 3

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

Day 2:
1) Push jerk + split jerk, 2+3: 5 sets building to heavy (use blocks)
2) 3-stop snatch (pause just off floor, below knees, above knees, then finish the snatch): Build to heavy double, then 1 double @ 90%
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 + clean, 2+2: Build to heavy, then 2 sets @ 85%
2) Snatch-grip RDL: 4×4 @ 100% of 1RM Snatch
3) Bulgarian split squats @ 31×1: 5×6 each leg heaviest possible (heavier than last week)

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

Day 4:
1) Power snatch: 5×3 heaviest across
2) Front squat + jerk, 3+1: 5 sets @ 87% of 1RM Clean and Jerk
3) Snatch balance with 2-second pause in bottom position: 4×3 heaviest across

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

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