CategoriesWeightlifting

Weightlifting 15/02/2021 – 21/02/2021

A1. Front squat 

Daily Max

 

A2. Hang squat snatch

5×4 @ 70%

1×1 @ 80%

1×1 @ 90%

1×1 @ 95% 

 

A3. Power clean & jerk 

5×4 @ 75%

1×1 @ 85%

1×1 @ 95%

 

A4. Clean grip deadlift

Daily Max

 

Notes

A1&A4. Build up with sets of 3 reps <75%, 2 rep<85% and then single reps until you reach a heavy lift for the day.

A2&A3. Warm up with sets of 2 reps until you reach 75%. The goal is solid, heavy single lifts. Rest 2-3 minutes between sets.

B1. Power cleans

60 seconds, Max reps @ 55%

Rest, 60 seconds

60 seconds, Max reps @ 65%

Rest, 60 seconds

60 seconds, Max reps @ 75%

Rest, 60 seconds

60 seconds, Max reps @ 80%

Rest, 60 seconds

60 seconds, Max reps @ 85%

 

B2. Complete As Many Reps As Possible in 5 Minutes of

Back squats @ 70%

 

Notes

B1. The goal is to maintain a pace sustainable for 60 seconds. This pace should decrease  in each round as the weight gets heavier yet remain steady within the round.

B2. Break into sets that ensure short rest between and consistency throughout the 5 minutes.

C1. Power snatch 

5×4 @ 70%

1×1 @ 80%

1×1 @ 90%

1×1 @ 95%

 

C2. Squat clean

5×4 @ 70%

1×1 @ 80%

1×1 @ 90%

1×1 @ 95%

 

C3. Front squat

Daily Max 

 

Notes

C1-C2. Same format as in day 1. Warm up with sets of 2 reps until you reach 70%. The goal is solid, heavy single lifts. Rest 2-3 minutes between sets.

C3. Build up with sets of 3 reps <75%, 2 rep<85% and then single reps until you reach a heavy lift for the day.

D1. 5 squat cleans + 2 push presses

3 sets @ 70% of Max squat clean

2 sets @ 75%

 

D2. 5 squat snatches + 2 overhead squats 

3 sets @ 70% of Max squat snatch

2 sets @ 75%

 

Notes

Build up with 1 set per percentage increasing progressively until you reach 70%. Go with drop & go squat cleans/snatches, on the last one finish with 2 push presses/overhead squats. Rest no more than 5 seconds between reps and focus on a solid overhead position.