Weightlifting Programs

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9 weeks   |   $25   |   Web, Text, Excel

This is a 9-week cycle with lifts from the blocks and a lot of squatting, plus plenty of accessory work. The last 3 weeks prepare for competition or snatch and clean & jerk testing with On The Minute lifts.

Good For:
  • Leg and pulling strength
  • Improving the finish of the snatch and clean

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Sample Week

Week 1 Day 1 Monday
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch from Power Position – 35%x3x5
  • Block Snatch Pull + Snatch (knee) – 70%x2(1+1), 75%x2(1+1)x5
  • Snatch Segment Pull (1", knee / 3 sec pause) – 80%x3x3
  • Back Squat – 75%x3x10
  • Weighted Planks - 3 x 20-30 sec
Week 1 of 9
 

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch from Power Position – 30%x5x4
  • Power Clean + Hang Clean (mid-thigh) + Power Jerk (% of PC) – 70%x2(1+1+1)x5
  • Snatch Push Press + Overhead Squat (3 sec pause in bottom) (% of sn) – 70%x5+2x5
3 sets / no rest:
A1. BB Bent Row - 10-15
A2. DB Curl & Press -10-15
A3. Abs of choice - 10-30
A4. Walking Lunge – 12

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Tall Clean – 25%x3x5
  • Block Clean Pull + Clean (knee) – 70%x2(1+1), 75%x2(1+1)x5
  • Clean Segment Pull (1", knee / 3 sec pause) – 80%x3x3
  • Front Squat – 70%x3x10
  • Russian Twist - 3 x 20-40


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Overhead Squat (3 sec pause in bottom) – 75%x2(1+1)x5
  • Power Jerk + Jerk (% of PJ / 5 sec hold in split) – 75%x2+1x5
  • Push Press (5 sec hold last rep) – 70%x5x3
3 sets / no rest:
A1. Pull-up - max
A2. Push-ups - max
A3. Abs of choice - 10-30
A4. 1-leg DB RDL - 10/leg

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

Rest day

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (3)  |  Help  |  Programs  |  Exercises

  • Tall Snatch – 25%x3x5
  • Snatch – HS
  • Clean & Jerk 1+1 – HS
  • Front Squat (pause first 2 reps 3 sec) – 5RM
  • Good Morning (% of BS) – 35%x8x3


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest day

Questions? Get answers here or post in comments.




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