Weightlifting – November 2019
This month we are working on higher percentages, building towards maxing out in December.
A few drills to focus on faster turnovers and being more solid in the catch position!
Week 1
Monday
A: Backsquat – 1×10@25%, 1×5@50%, 1×3@60%, 5×3@70%
B: Power Snatch – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@80%, 1×1@85%
C: Snatch – 1×3@50%, 1×2@60%, 1×2@70%, 1×1@80%, 1×1@85,1×1@90%, 4×3@85%
D: Pendlay Row – 3×10
Thursday
A: Backsquat – 1×10@25%, 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 1×1@80%, 1×1@85%, 1×1@90%
B: Push Jerk (Snatch Grip) Behind the Neck – 5×3
C: Snatch from Mid-Thigh – 1×3@50%, 1×2@60%, 1×1@70%, 1×3,1×2,1×1,1×3,1×2,1×1
D: Side Bends – 3×10
Saturday
A: Power Clean – 1×3, 1×2, 5×1 – build load
B: Clean + Squat + Jerk -1×3,1×2,8×1 (Build weight)
C: Frontsquat: 1×10@25%, 1×5@50%, 1×3@60%, 5×3@70%
Week 2
Monday
A: Snatch Balance + OHS – 5×2+1 (50%+) Build load
(2 Snatch Balance + 1 OHS=1 rep – shouldn’t take longer than 10 minutes)
B: Snatch Pull from the Floor + Hang Snatch – 1×2 @50%, 1×2@60%, 1×2@70%, 1×2@70%, 3×2@75%, 2×2@80%
C: Frontsquat – 1×5@25%, 2×3@50%, 3×3@60%, 4×3@70%, 4×3@81% (yes 81%)
aim to get these sets done every 90 seconds as best you can
D1: Up and Down Plank – 3×20
D2: Back Extension – 3×15
Thursday
A: No Contact Muscle Clean – 5×3@50%
B: Hang Clean – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 5×1@80%
C: Clean Pull to knees – 1×5@50%, 1×3@70%, 1×3@90%, 4×1@100%
D: Push Press – 5×3
Saturday
A: Squat Jerk -5×3@50%
B: Clean Pull + Clean + Jerk – 1×2@50%, 1×2@60%, 1×2@70%, 1×1@75%, 4×1@80%,
C: Backsquat – 1×5@25%, 1×5@50%, 5×5@65%
Week 3
Monday
A: Snap Under – 6×2 work up to 70%
B: Snatch – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 1×1 @80%, 5×1@85%
C: Frontsquat – 1×5@25%, 1×5@50%, 1×8@75%, 3×5@82%
Thursday
A: Muscle Snatch with a pause @mid-shin- 1×5,1×4,1×3,1×2,1×1 @50%
B: Snatch from Hip in Squat Stance – 1×3@50%, 1×2@60%, 5×2@70-85%
aim to work around 85% of your 1 rep max Snatch – feet should be in a squat stance the position they are in when we are in, in the catch
C: Panda Pull from deficit – 1×5@25%, 1×5@50%, 5×5@60%
When you hit 60% focus is to be as fast as possible with every rep, look at it as an EMOM
D: Strict Press – 4×10 find your 10 rep max in 4 sets
Saturday
A: Squat Jerk 5×3 @50%
B: Clean and Jerk – 1×3@50%, 1×2@60%, 1×2@70%, 1×1@75%, 1×1@80%, 5×1@85%
C: Sumo DL from low blocks – 1×5@70%, 1×5@90%, 1×5@110%, 2×5@120%
Start off low blocks just below the knee, using straps and the feel placed outside
D: Sots Press (Clean Grip) – 3×10
Week 4
Monday
A: Snatch Balance – 1×3@50%, 1×2@60%, 1×1@70%, 1×1@80%, 1×1@90%, 2×1@100%
B: Snatch from Mid-Shin – 1×5@50% 1×4@60%, 1×2@70%, 1×2@75%, 4×1@80%
C: Frontsquat – 1×5@25%, 1×2@50%, 1×2@60%, 1×2@70%, 1×2@80%, 3×1@90%
D1: Side Planks – 3x30s
D2: Oblique Twists – 3×15
Thursday
A1: FFE Split Squat – 5×5
A2: Jerk Balance – 5×5
treat the above as a superset – Focus on getting the stretch and being able to open up those hips read y for the jerk balance
B: Hang Clean + Squat + Jerk – 1×3@50%, 1×2@60%, 8×1@70%
Keep it light-ish. If you are not training Saturday push these % up
C: Frontsquat – 1×5@25%, 1×2@50%, 1×2@60%, 1×2@70%, 3×4@80%
Saturday
A: Push Jerk – 5×5 @50% + higher (build)
B: Clean Pull + Clean + Jerk – 1×1@50%, 1×1@60%, 1×1@70%, 1×1@70%, 1×1@75%, 1×1@80%, 4×1@85%
1 Pull+ 1 Clean + 1 Jerk =1 rep
C: Backsquat – 1×5@25%, 1×3@50%, 1×3@65%, 5×2@75%
D: Helicopters – 3×5
Week 5
Monday
A: Snap Under – 6×2
B: Snatch – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 1×1@80%, 3×1@85%
Stick to percentages here, look to have every set better than the last. Learn to work on the ability to accelerate in the 2nd phase of the pull, being able to create a solid landing
C: Backsquat – 1×5@25%, 1×4@50%, 1×3@60%, 1×2@70%, 4×1….
Aim to hit 4 singles at your PB Clean . . Aim to be strong and dynamic out of the squat
D: Alecknas – 3×10
Thursday
A: No Contact Muscle Snatch – 1×5, 1×4, 1×3,1×2,3×1 – work at 50% +
B: Snatch with Pause @knees – 1×2@50%, 1×2@60%, 1×2@70%, 1×2@75%, 1×2@80%, 3×1@85%
C: Panda Pull – 5×2@50%
D: Seated Strict Press – 3×20 with DBs
Saturday
A: Power Clean – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@80%, 3×1@90%
B: Clean and Jerk from Mid-Shin – 1×2@50%, 1×2@60%, 1×1@70%, 1×1@75%, 4×1@80%
C: Frontsquat – 1×5@25%, 1×3@50%, 1×2@65%, 1×2@75%1×1@85%, 1×1@90%,1×1@95%, 1×1@95%