Weightlifting Programming – March 2020
Hello!
I can’t quite believe it is March already! Quite a few more drills this month and some squat volume, meaning more reps at lower percentages. This should hopefully translate into our lifts and help increase our overall strength. YAY to Squat conditioning.
The idea this month is to really work on extension, that final pull! I have designed this month with Part A always functioning as a primer for Part B. Please always keep Part A fairly light and focus on the movement, enabling us to get set up and ready for part B, the MAIN EVENT!
Over the last few months, I have noticed amazing improvements in everyones lifts, keep at it and have fun with it!
Week 1
Monday
A: Muscle Snatch – 1×3, 1×2, 4×1 – Build to a heavy single, stay active onto the barbell during the finishing of the hip and throughout the turnover phase of the Snatch
B:Hang Snatch (waves)- 1×3 @50%, 1×2@60%, 1×1@70%, 1×3@60%, 1×2@70%, 1×1@80%, 1×3@70%, 1×2@80%, 1×1@90%, 1×1@95% – aim to get 90%+
C: Front Squats – 1×2@25%, 1×2@50%, 1×2@60%, 1×2@70%, 4×2@80%
D: 3x ME – Chin Ups (scale up – weighted, scaled – ring rows)
Thursday
A: Snap Under – 6×2 (shouldn’t take longer than 10 minutes)
B: Snatch – 1×2@50%, 1×2@60%, 1×2@70%, 1×2@75%, 4×2@75%
Please try and aim to be powerful at the top o your pull and turnover ( I said please )
C: Panda Pull – 1×2@70%, 1×2@80%, 1×2@85%, 1×2@90%, 2×2@95%
D: Strict Press: 5×5
Saturday
A: Power Clean & Power Jerk – 5×2 -Just looking to be sharp and dynamic, use as a warm up – do not exceed 70% (start with an empty bar)
B: Clean & Jerk – 1×3@50%, 1×2@60%, 1×2@70%, 1×1@75%, 1×1@80%, 1×1@85%, 5×1@90% – Aim to get 3-4 sets between 90-95%, the aim is to make each rep better then the set before, it isn’t about hitting an ugly PB!
C: Backsquats – 1×3@25%, 1×3@50%, 1×3@60%, 1×3@70%, 3×3@75% – do this as an EMOM – YGIG
D: Weighted Sit ups – 3×15
Week 2
Monday
A: Snatch Balance + OHS 5×3 @50% + (only go up marginally) – 1 rep = 1+2
B: Snatch from Mid-Shin – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 5×1@80%
C: Backsquat – 9×3 (25,50,60,70,70,70,70,70,70%)
D: Push Press: 3×2 @70% – as much as possible make the work in legs and glutes!
Thursday
A: Tall Clean+ Tall Jerk – 4×1+1 – tall clean is from the high hang with no dip, focus on the turnover – tall jerk re-rack the bar and there is NO dip (this is to emphasis the last pull in the clean and learn to drop under the bar in the jerk)
B: High Pull + Clean – 1×2@50%, 1×2@60%, 1×2@70%, 5×2@75% – 1 rep = 1+1 (please stick to % here and focus on good movement)
C: Front Squats: 6×5 (25,50,60,72,72,72%) – yes 72%
D: Helicopters – 3×10
Saturday
A: Power Clean + Thruster – 5×2 @50%+ (don’t exceed 70% of your Power Clean)
1 rep = 1+1 (doesn’t have to be touch and go, reset but don’t rest longer than 10 seconds between reps)
B: Clean + Clean from Mid-Shin + Jerk – 9×1 (50,60,70,75,75,75,75,75,75%) aim to attack all positions through the flow
C: Sumo Deadlifts – 5×5 @100% of your best lift in B
Week 3
Monday
A: Power Snatch with 2s pause at the knees – 5×3@50%+ (you can increase weight up to 70% – no more)
B: Snatch: 1×3@50%, 1×2@60%, 13@70%, 5×2@75% (stick to %)
C: Front squat: 7×4 (25,50,60,77,77,77%) – yes 77%
D: Boxed Good Mornings – 5×5@25% of best clean (or empty bar)
Thursday
A: Push Press (Behind the Neck) + Snatch Balance + OHS – 7×1 @50-60%
1 rep= 2+1+1
B: Snatch from Mid-Thigh – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 5×2@80%
reset each rep, drop the bar, reset, deadlift it up, then take it down to mid thigh, snatch
C1: Backsquat- 10×3 (50,60,60,60,60,60,60,60,60,60) SUPER SET WITH BOX JUMPS
C2: Box Jumps for Height -5×2
Work in teams of 2 and go as YGIG
Saturday
A: Muscle Clean – 5×3 @50%+ (work up to 60% but no more, focus on good form)
B: Power Clean + Jerk – 1×2@50%, 12@60%, 1×2@70%, 1×2@80%, 4×2@85% – 85% of best Power Clean
C: Backsquat – 8×8 (25,50,60,70,70,70,70,70%)
D: Strict Press: 2x for Max reps @35% of your best Clean + Jerk
Week 4
Monday
A: Snatch with 5s slow pull to Mid-Thigh + 3s Pause in catch position – 4×1 (light weight)
B: Snatch: 1×2@50%, 1×2@60%, 1×2@70%, 3×1@77%, 3×1@82%, 2×1@85%
C: Snatch Extension from deficit (use 25kg plate) – 3×5 @80-90%
D: Backsquats – 7×2 (25,50,65,75,75,75,75%)
Thursday
A: Push Jerk – 5×5 (25,50,50,50,50%) – this movement isn’t a Power Jerk. Have your legs a bit wider in the catch position of your power jerk, then dip, extend and drive under the bar (no jumping)
B: Clean – 8×2 (50,60,70,75,80,80,80,80) – can work up to 90% if 80% feels good
C: Front Squats – 1×5@25%, 1×4@50%, 1×3@60%, 1×3@70%, 3×3@80%
D: Seated DB Hammer Curls: 3×10
Saturday
A: Power Clean + Push Jerk – 6×2@50-60% (NO MORE)
B: Clean + Squat + Jerk – 10×1 (50,60,70,75,80,80,80,85,85%)
rep= 1+1+1
C: Backsquats – 10×4 (25, 60,60,60,60,60,60,60,60,60) – treat as EMOM
D: Knee Raises / Strict TTB – 3×10