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Weightlifting Programming – March 2020

Posted 1st March 2020 by Josh Schouten

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)

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