Lifting Program: Week of 11.30.15

 In Weekly Lifting Program

Week of 11.30.15

Day 1:
1) Snatch: 5×2 @ 70% of last week’s heavy single
2) Clean and jerk: 5×2 @ 70% of last week’s 2+1 complex
3) Front squat: Build to heavy single (no tempo)

Accessory:
Extra wrist mobility work

Day 2:
1) Jerk: Build to heavy single from blocks
2) Power snatch + OH squat: Build to heavy for the day
3) Snatch pulls: 3×3 @ 90% of current 1RM

Accessory:
UNWEIGHTED back extensions: 4×15

Day 3:
1) Snatch-grip BTN strict press: Build to heavy single
2) Clean: 5×2 @ 80% of current C&J max
3) Back squat: 5×2 @ 90%

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: Build to heavy with no misses
2) Power clean + push jerk: 5 sets @ 60-65% of 1RM C&J
3) RDL: 4×3 @ 105% of Part 2 weight

Accessory:
Glute-ham raises: 4×5 weighted

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