Lifting Program: Week of 12.7.15

 In Weekly Lifting Program

Week of 12.7.15

Day 1:
1) Clean pull + low hang clean + jerk: Build to heavy, then 2 sets @ 90%
2) Snatch pull from deficit (standing on plates): 4×4 heavy across
3) Back squat: Build to heavy single for the day

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

Day 2:
1) Jerk: Build to heavy double from blocks
2) 3-position power snatch (above knee, below knee, floor): 5 sets across
3) DB Strict press: 5×4 heaviest possible across

Accessory:
Weighted back extensions: 4×10

Day 3:
1) Snatch: 6×1.1 building to heavy (rest 5-10s between singles)
2) Clean + hang clean + front squat, 1+2+1: 5 sets heavy across
3) Front squat: 5×5 @ 75%

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 + push jerk + split jerk: 5 sets heavy across
2) Snatch high pull + tall snatch, 3+3: 4 sets heaviest possible across
3) Push press: 5×3 @ 80-85% of max

Accessory:
Glute-ham raises: 4×5-7 weighted, alternating with
V-ups: 4×20-25

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