Weightlifting Programs

Wholesome Weightlifting Pleasure


8 weeks   |   $29   |   Web, Text, Excel

This is a simple 8-week training cycle that begins with an emphasis on building strength and transitions into an emphasis on the competition lifts to peak for competition or max snatch and clean & jerk testing. Includes all accessory work.

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Sample Week

Week 1 Day 1 Monday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back Squat - 70% x 3 x 10
  • Power Jerk + Jerk - 60% (of jerk) x 2+1 x 5
  • Push Press Bnk - 70% x 5 x 3
  • Weighted Plank - 3 x 20-30 sec
Week 1 of 8 - Wholesome Weightlifting Pleasure

This is a simple 8-week training cycle that begins with an emphasis on building strength and transitions into an emphasis on the competition lifts to peak for competition or max snatch and clean & jerk testing.

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (6)  |  Help  |  Programs  |  Exercises

  • Hang Snatch (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
  • Snatch Deadlift on Riser - 85% x 5, 90% x 4, 95% x 3
  • SLDL - 3 x 5 (moderate weight by feel - ~40-50% of back squat)
A1. Bent Row - 4x15
A2. HLR - 4 x max

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

  • Front Squat - 65% x 3 x 10
  • Muscle Snatch - 3 x 5 (moderate weight by feel)
  • Snatch Push Press + Overhead Squat - 70% (of OHS) x 5+1 x 5
  • Weighted Plank - 15 sec on / 15 sec off x 3 min


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

  • Hang Clean (mid-thigh) + Jerk - 65% x 3+1 x 2, 70% x 3+1 x 3
  • Clean Deadlift on Riser - 85% x 5, 90% x 4, 95% x 3
  • Good Morning - 3 x 8 (moderate weight by feel - ~20% of back squat)
A1. Pull-ups - 4 x max
A2. Weighted sit-up - 4 x 15-20

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

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

  • Segment Snatch (below knee) - 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3, 70% x 2
  • Segment Clean (below knee) + Jerk - 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1 x 3, 70% x 1+1
  • Snatch High-Pull - 70% x 3 x 4
  • Back Squat - 70% x 2, 80% x 2, 85% x 2, 75% x 2


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

Rest

Questions? Get answers here or post in comments.




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