Lifting Program: Week of 12.28.15

 In Weekly Lifting Program

Week of 12.28.15

Day 1:
1) Clean pull + clean + jerk: Build to heavy for the day, then 1 set @ 90%
2) Snatch pull from deficit: 4×3 @ 95+% of 1RM snatch
3) Back squat: 5×3 @ 85%

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 + low hang snatch: Build to heavy for the day
3) Close-grip OH squat: 5×2 moderately heavy

Accessory:
Weighted back extensions: 4×10

Day 3:
1) Snatch: 4×1.1.1.1 @ 90% of last week’s heavy
2) Squat clean thruster: Build to heavy for the day
3) Front squat: 6×2 @ 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) Power clean: 5×2 at last week’s heavy triple weight
2) Snatch high pull + tall snatch + snatch balance, 3+3+3: 4 sets heavy across
3) BTN strict press: 5×4 heavier than last week

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

0

Start typing and press Enter to search