Weightlifting – February 2020
Week 1
Monday
A: Snatch Balance: 5×2: aim to catch strong and land into a full squat if you can
B: Panda Pull + Hang Snatch : 1×3@50%, 1×2@60%. 1×2@70%, 5×1 @75%
1 rep = 1+1 and Panda Pulls should be from the floor
C: Backsquats: 1×5@25%, 1×2@60%, 1×2@75%, 2×6@75%
Thursday
A: Power Snatch : 1×2@50% , 1×2@60%, 1×2@70%, 1×2@75%, 3×2@80% – 10 mins max
B: Snatch with Pause @midshin: 1×3@50% , 1×3@60%, 1×3@70%, 2×2@75%, 3×1@80%
Focus on being strong in that paused position from mid-shin
C: Front squats: 1×5@25%, 1×3@50%, 1×3@60%, 4×3@70%
Turn this into an EMOM with your partner, lets get your heart rate up
D: Alternate Plank: 3x60s
Saturday
A: Jerk Balance: 6×3
Aim to work to 60% of your C&J
B: Clean & Jerk with 2s Pause @knees: 1×2@50%, 1×1@60%, 1×1@70%, 1×2@60%, 1×1@70%,1×1@80%, 1×2@70%, 1×1@80%, 1×1 @85%, 1×1@85%
C: Front squat: 1×5@255, 1×2@50%, 1×2@60%, 1×2@70%, 1×1@80%, 1×1@85%, 1×1@90%, 1×1@95%
Week 2
Monday
A: No Contact Muscle Snatch: 5×3 – find a heavy 3 rep max in 5 sets
B: Snatch: 1×2@50%, 1×2@60%, 1×2@70%, 2×2@75%, 5×1@80%
C: Backsquat: 1×5@25%, 1×2@60%, 1×2@70%, 1×1@80%, 1×1@90%, 1×1@95%, 1×1@100%
Chance to try something heavy, only move forward with this Iif you have been consistent
Thursday
A: High Pull + Muscle Clean: 5×3@50% – from the floor
high elblows get that extension in the clean – shouldn’t take longer then 10 minutes
B: Hang Clean: 1×3@50%, 1×3@60%, 1×3@70%, 1×2@80%, 5×1@85%
C: Front squats: 8×4 (25,50,65,65,65,65%)
D: Alecknas: 3×10
Saturday
A: Front foot elevated Split Squat: 5×5
Look to put a weight behind the back foot to help you keep your weight in your toes
B: Clean + Squat + Jerk: 10×1 (50,60,70,75,80,80,80,80,80,80%)
Aim to attack all your positions through the flow – heavier than in our last cycle
Front squats: 8×3 (25,50,60,70,75,75,75,75%)
Week 3
Monday
A: Power Snatch from Hang – No footwork: 1×3 @50%, 4×3@60%
60% + of best power snatch
B: Snatch: 1×2@50%, 1×2@60%, 1×1@70%, 1×1@75%, 1×1@80%, 4×1@85%
C: Front squats: 7×3 (25,50,60,70,70,70,70%)
Thursday
A: Snap Under: 6×2 – aim to be fast under the bar
B: Snatch: 8×2 (50,60,70,75,80,80,80,80%)
C: Snatch Panda Pulls: 6×2 (70,80,85,90,95,95%)
D: Strict Pres: 5×5 – build to a 5 rep max
Saturday
A: Power Jerk: 6×3 (50,60,60,60,60,60%)
B: Hang Clean and Jerk: 1×2@50%, 1×2@60%, 1×2@70%, 1×2@75%, 5×1@80%
C: Backsquats: 7×3 (25,50,60,70,75,75,75%)
D: Oblique Twists: 3×20
Week 4
Monday
A: Snatch Push Press + OHS: 5×3@50% – 50%+ can go higher than 50%, if shapes look good
B: Snatch + Hang Snatch:1×2@50%, 1×2@60%, 1×2@70%, 1×2@75%, 4×1@80%
C: Backsquat: 10×5 (25,50,50,60,60,70,70,70,70,70%)
D: Push Press: 3×8 @50% – Make as much of the work in the legs as possible (squeeze your bum)
Thursday
A: Push Jerk (not POWER) 8×3: 8×3 (50,60,60,60,60,60,60,60%)- Turn this into an EMOM
B: Power Clean: 1×3@50%, 1×2@60%, 1×2@70%, 1×2@75%, 4×2@80
C: Clean Pull to Knees: 7×5 (80,90,90,90,90,90,90%)
D: Hanging Knee raises or Strict T2B: 3×10 – avoid swinging
Saturday
A: Split Jerks: 5×5 – build load
B: Clean & Power Jerk (Squat Jerk): 8×2 (50,60,70,75,75,75,75,75%)
C: Front squats: 6×5 (25,50,60,72,72,72%)
D: Thrusters: 5×5 Work up to something challenging