Lifting Program: Week of 12.21.15

 In Weekly Lifting Program

Week of 12.21.15

Day 1:
1) Clean + jerk, 2+1: Build to heavy for the day, then 1 set @ 90%
2) Snatch deadlift from deficit: 4×4 @ 105+% of 1RM snatch
3) Back squat: 4×4 @ 80%

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

Day 2:
1) Jerk: 4×2 @ 95% of heavy double from last week
2) Snatch: Build to heavy double 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: 3×1.1.1.1 building to heavy (rest 5-10s between singles; drop after each)
2) Clean + front squat + jerk: Build to heavy for the day, then 1 set @ 90%
3) Front 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) Power clean: Build to heavy triple touch-and-go
2) Snatch high pull + tall snatch + snatch balance, 3+3+1: 4 sets heavy across
3) BTN strict press: 4×5 moderate

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

0

Start typing and press Enter to search