Lifting Program: Week of 11.23.15

 In Weekly Lifting Program

Week of 11.23.15

Day 1:
1) Snatch: Build to heavy single for the day, then 3×1 @ 90%
2) Clean + jerk, 2+1: Build to heavy for the day, then 1x(1+1) @ 90%
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; aim for more makes this week)
2) Power snatch + BTN push press (snatch grip), 1+4: 5 sets across around 93kg
3) 3-stop Halting snatch-grip deadlift (just off floor, at knees, mid thigh) + mid hang snatch pull: 5 sets @ 85-90% of 1RM Snatch

Accessory:
Weighted back extensions: 4×10

Day 3:
1) Strict press: Build to heavy triple
2) No hook/no feet clean + clean, 2+1: 4 sets building to moderate (don’t get too heavy)
3) Back squat: 5×3 @ 85%

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 + snatch balance @ x3x1 + OH squat @ 33×1: 5 sets building
2) Front squat + jerk, 2+1: 5 sets @ 95% of 1RM Clean and Jerk
3) Seated good-morning: 4×8 moderate

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

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