Lifting Program: Week of 11.16.15

 In Weekly Lifting Program

Week of 11.16.15

Day 1:
1) Snatch: Build to heavy double, then 2×2 @ 90%
2) Clean + front squat + jerk, 2+2+2: 4 sets heavy across
3) Front squats @ 30×1 tempo: Build to heavy single
4) Front squats @ 30×1 tempo: 3×1 @ 95% of Part 3

Accessory:
Forearm curls: 5×10 each hand moderate

Day 2:
1) Jerk: 6×2 @ 90% (use blocks)
2) Power snatch + BTN push press (snatch grip), 1+4: 5 sets building to heavy
3) Snatch-grip deadlift from deficit (feet elevated): 4×4 @ 100% of 1RM snatch

Accessory:
Weighted back extensions: 4×10

Day 3:
1) Push press: 4×4 @ ~70% of 1RM jerk
2) No hook/no feet clean + front squat with 2-second pause, 2+1: 4 sets building to moderate (don’t get too heavy)
3) Bulgarian split squats @ 31×1: 8-8-8-6-6 each leg same weight as 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) Muscle snatch + 3-position OH squat, 1+2: 5 sets building
2) Front squat + jerk, 3+1: 5 sets @ 90% of 1RM Clean and Jerk
3) Seated good-mornings from bench: 4×8 moderate (for range-of-motion; maintain lumbar curve and “reach forward” with chest to start descent towards the bench)

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

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