Lifting Program: Week of 12.14.15

 In Weekly Lifting Program

Week of 12.14.15

Day 1:
1) Clean + low hang clean + jerk,1+2+1: 5 sets heavy across
2) Snatch deadlift from deficit (standing on plates): 4×4 @ 100+% of 1RM snatch
3) Back squat: 5×2 @ 85% of last week’s single

Accessory:
Forearm curls: 5×10 each hand moderate
Wrist mobility

Day 2:
1) Jerk: 4×2 @ 90% of heavy double from last week (from blocks; drop each rep)
2) Snatch pull + low hang power snatch + OH squat, 1+2+1: Build to heavy for the day
3) DB Strict press + OH hold: 5×4+20s (hold after last rep) heaviest possible across

Accessory:
Weighted back extensions: 4×10

Day 3:
1) Snatch: 4×1.1.1 building to heavy (rest 5-10s between singles; drop after each)
2) 3-position clean (above knee, below knee, floor; can drop between low hang and floor): 5 sets heavy across
3) Front squat: 4×4 @ 80%

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 clean + front squat + jerk: 5 sets heavy across
2) Snatch high pull + tall snatch, 3+3: 4 sets heaviest possible across
3) Strict press: 4×10 moderate

Accessory:
Glute-ham raises: 4×5-7 weighted, alternating with
Sorensen hold: 4×45-60s

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