Lifting Program: Week of 11.9.15

 In Weekly Lifting Program

Week of 11.9.15

Day 1:
1) Snatch: 5×4 building slightly (heavy across all sets)
2) Clean pull + clean + jerk: Build to heavy, then 2 sets @ 85%
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 (3-second pause at knees): Build to heavy double, then 2×2 @ 90%
3) Snatch-grip BTN strict press: 5×2 @ last week’s weight

Accessory:
Weighted back extensions: 4×10

Day 3:
1) Muscle clean into squat + clean + push press, 1+1+2: Build to heavy in 5 sets
2) Front squat + jerk, 3+1: 5 sets @ 90% of 1RM Clean and Jerk
3) Snatch balance + OHS @ 23×1, 1+2: 4 sets 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 + 3-position overhead squat (quarter, half, full): Build to heavy for the day
2) Front squat + jerk, 3+1: 5 sets @ 90% of 1RM Clean and Jerk
3) Clean pull: 4×3 @ 95% of 1RM C&J

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

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