Velocity Weightlifting
This Program id deigned to a linked and progressive for for lifters wanting progress their lifting. The 3 Day program will look to provide a combination strength and technique work to help improve your lifting.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Rowing
1 x 3:00
Conditioning
B
3rnds worm, jump, Burpee
3Rnds 5x inchworm with shoulder tap 10x KB Russian twist 5x Box Jump 10x sit up 4x Burpee
Prep
C
This is our time to warm-up specifically for the lifts and is to be done at light weight approximately 20% of 1RM in order to allow for practice good technique. If comfortable Increase weight each round, no more than 5% of 1RM 3Rnds. 3 Clean Deadlift 3 Clean Pulls 3 Power Cleans 3 Squat Cleans (above the knee) 3 Split Jerk
D
Jerk Balance
4 x 5 @ 60 %
E
Hang Power Clean
5 x 4 @ 70 %
F
Clean & Jerk
3 x 5 @ 75 %
G
Snatch Pull
3 x 4 @ 80 %
Stretch 1
H
Spend 5 mins stretching, here is example feel free to expand or target areas you feel need it 1 min frog stretch 1 min each side kneeling Tricep stretch 1 min Pray stretch 1 min Calf stretch
Conditioning
A
General warm-up
3Rnds 5x Jumping Jack 5x Push-Ups 5x Groiners ( from press up position alternate between sides stepping up foot to hand) 5x Air Squats 5x Frog Jumps 5x Sit-Ups 5x Burpees
Prep
B
This is our time to warm-up specifically for the lifts and is to be done at light weight approximately 20% of 1RM in order to allow for practice good technique. If comfortable Increase weight each round, no more than 5% of 1RM. 3Rnds 3 Snatch Deadlift 3 Snatch Pull 3 Power Snatch 3 Snatch Balance 3 Overhead Squat
C
Snatch Balance
4 x 5 @ 60 %
D
Snatch
4 x 5 @ 70 %
E
Back Squat
3 x 6 @ 75 %
F
Clean Pull
3 x 5 @ 65 %
Recovery
G
Cool down 2
Spend 5 mins stretching, here is an example feel free to expand or target areas you feel need it 1 min Pigeon stretch 1 min Hinge stretch 1 min each side quad stretch 1 min fore arm stretch
A1
Rowing
1 x 1:00
A2
Jumping Jacks (Basic)
1 x 10
A3
Rowing
1 x 1:00
A4
Inchworm Push-Up
1 x 5
A5
Rowing
1 x 1:00
A6
Burpee
1 x 5
B1
Hang Power Snatch
2 x 5 @ 20 %
B2
Overhead Squat
2 x 5 @ 30 %
B3
Snatch Balance
2 x 5
C1
Power Snatch
2 x 3
C2
Hang Snatch
2 x 3
D
Snatch
1, 3, 2, 1, 1, 1, 1, 1 @ 40, 50, 60, 70, 80, 80, 80, 80 %
E
Power clean + Front Squat + Split jerk
2 x 1 @ 30 %
F
Power Clean + Hang Squat Clean + Split Jerk
2 x 1 @ 40 %
G
Clean & Jerk
7 x 1 @ 50, 60, 70, 80, 80, 80, 80 %
Conditioning
H
Cool down 5
Spend 5 mins stretching, here is an example feel free to expand or target areas you feel need it 1 min Foam roll Lats 1 min Cobra stretch 1 min each side foam roll quads 1 min forearm stretch
I
