Weightlifting Programs

Laura Loves Lift


12 weeks   |   $29   |   Web, Text, Excel

This is a 12-week cycle that peaks for competition (or max snatch and clean & jerk testing) at the end of week 12. The first 8 weeks use complexes and pull variations to build strength and proper positions, and the last 4 weeks use on the minute singles to prepare for competition.
 
Volume: Moderate
Intensity: Moderate
 
Good For:
  • Competition prep
  • Improving pulling position/balance
  • Overall strength for the lifts

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Sample Week

Week 1 Day 1 Monday
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Hang Snatch (mid-thigh) – 70% x 1+2 x 2, 75% x 1+2 x 5
  • Floating Halting Snatch Deadlift on Riser (mid-thigh / 3 sec) – 80% x 5 x 3
  • Back Squat (pause first 2 reps 3 sec) – 65% x 5 x 4
A1. Weighted Plank - 3 x 20-30 sec
A2. Weighted Glute Bridge - 3 x 10
 
This is a 12-week cycle that peaks for competition (or max snatch and clean & jerk testing) at the end of week 12. The first 8 weeks use complexes and pull variations to build strength and proper positions, and the last 4 weeks use on the minute singles to prepare for competition.
 
Volume: Moderate
Intensity: Moderate
 
Good For:
Competition prep
Improving pulling position/balance
Overall strength for the lifts
 
Laura Loves Lift – Week 1 of 12
 

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch High-Pull + Snatch with No Jump – 60% x 1+2 x 6
  • Jerk Bnk + Jerk – 70% x 2+1, 75% x 2+1 x 5
  • Jerk Support (10 sec) – HS
A1. 1-Arm DB Row - 4 x 12-15
A2. Deadbug - 4 x 10+/side
 

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

  • Power Clean + Hang Clean (mid-thigh) + Jerk – 70% x 1+2+1, 75% x 1+2+1 x 5
  • Floating Halting Clean Deadlift on Riser (mid-thigh / 3 sec) – 80% x 5 x 3
  • Front Squat (pause first 2 reps 3 sec) – 65% x 3 x 3
  • Weighted Side Plank - 3 x 20-30 sec


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

Rest day

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Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

  • Snatch High-Pull + Snatch + Overhead Squat – 70% x 1+1+1, 75% x 1+1+1 x 2, 80% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1
  • Clean Pull to Hold + Clean + Power Jerk + Jerk – 70% x 1+1+1+1, 75% x 1+1+1+1 x 2, 80% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1, 80% x 1+1+1+1
  • Back Squat - 72% x 5 x 3
A1. Pull-ups - 4 x max
A2. V-ups - 4 x max
 

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

  • Block Snatch High-Pull + Power Snatch + Snatch (mid-thigh) – 60% x 1+1+1 x 5
  • Snatch Balance + Overhead Squat (% of SB) – 70% x 1+1, 75% x 1+1 x 5
  • Push Press – 70% x 5 x 5
A1. Single-Leg DB RDL - 3 x 10/leg
A2. Abs of choice
 

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Week 1 Day 7 Sunday
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Rest day

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