Lifting Program: Week of 11.2.15

 In Weekly Lifting Program

Week of 11.2.15

Day 1:
1) 3-position snatch (above knee, below knee, floor): Build to heavy, then 3 sets @ 90%
2) Clean + Hang clean + jerk, 2+1+1: Build to heavy, then 1 set @ 90%
3) Front squats @ 30×1 tempo: Build to heavy double
4) Front squats @ 30×1 tempo: 3×2 @ 90% of Part 3

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

Day 2:
1) Jerk: 5×3 @ 85% (use blocks)
2) Halting snatch pull (5-second pause at knees): 5×3 @ 95% of 1RM Snatch (use straps)
3) Snatch-grip BTN strict press: 4×2 using last week’s heaviest double

Accessory:
Weighted back extensions: 4×10

Day 3:
1) Muscle clean into squat (no hook/no contact/no footwork) + push press, 2+2: Build to heavy in 5 sets
2) Power Clean: Build to heavy TnG triple in 5 sets
3) Bulgarian split squats @ 31×1: 8-6-6-6-6 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) 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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