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Weightlifting – November 2019

Posted 27th October 2019 by Josh Schouten

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×[email protected]%, 1×[email protected]%, 1×[email protected]%, 5×[email protected]%

B: Power Snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

C: Snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected],1×[email protected]%, 4×[email protected]%

D: Pendlay Row – 3×10

Thursday

A: Backsquat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

B: Push Jerk (Snatch Grip) Behind the Neck – 5×3

C: Snatch from Mid-Thigh – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 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×[email protected]%, 1×[email protected]%, 1×[email protected]%, 5×[email protected]%

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×[email protected]%, 1×[email protected]%, 1×[email protected]%, 3×[email protected]%, 2×[email protected]%

C: Frontsquat – 1×[email protected]%, 2×[email protected]%, 3×[email protected]%, 4×[email protected]%, 4×[email protected]% (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×[email protected]%

B: Hang Clean – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 5×[email protected]%

C: Clean Pull to knees – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 4×[email protected]%

D: Push Press – 5×3

Saturday

A: Squat Jerk -5×[email protected]%

B: Clean Pull + Clean + Jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 4×[email protected]%,

C: Backsquat – 1×[email protected]%, 1×[email protected]%, 5×[email protected]%

Week 3

Monday

A: Snap Under – 6×2 work up to 70%

B: Snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×1 @80%, 5×[email protected]%

C: Frontsquat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 3×[email protected]%

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×[email protected]%, 1×[email protected]%, 5×[email protected]%

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×[email protected]%, 1×[email protected]%, 5×[email protected]%

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×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 5×[email protected]%

C: Sumo DL from low blocks – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

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×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%

B: Snatch from Mid-Shin – 1×[email protected]% 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 4×[email protected]%

C: Frontsquat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 3×[email protected]%

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×[email protected]%, 1×[email protected]%, 8×[email protected]%

Keep it light-ish. If you are not training Saturday push these % up

C: Frontsquat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 3×[email protected]%

Saturday

A: Push Jerk – 5×5 @50% + higher (build)

B: Clean Pull + Clean + Jerk – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 4×[email protected]%

1 Pull+ 1 Clean + 1 Jerk =1 rep

C: Backsquat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 5×[email protected]%

D: Helicopters – 3×5

Week 5

Monday

A: Snap Under – 6×2

B: Snatch – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 3×[email protected]%

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×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 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×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 3×[email protected]%

C: Panda Pull – 5×[email protected]%

D: Seated Strict Press – 3×20 with DBs

Saturday

A: Power Clean – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 3×[email protected]%

B: Clean and Jerk from Mid-Shin – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 4×[email protected]%

C: Frontsquat – 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%1×[email protected]%, 1×[email protected]%,1×[email protected]%, 1×[email protected]%