Performance Block
Brian DeGennaro
WeightliftingThe culminating phase of the previous two training blocks, . On-Ramp Weightlifting Block and General Strength Block. Your mindset going into this training block should be on rehearsal for the competition or testing day.
This is a monotonous period of training with the emphasis on building consistency with heavier snatch and C+J attempts. The first five weeks place the classic lifts separately from one another, alongside heavy single pulls to develop a feeling for maximal attempts. The final three weeks place both classic lifts in the same workouts to acclimate you to performing as you would in competition. The emphasis on squatting will be on speed over weight; grinding is strongly discouraged. Emphasize your recovery and minimize your fatigue; do not be afraid to eliminate sets or decrease weights to autoregulate.
A
Snatch
B
Snatch Pull
C
Front Squat
D1
Strict Press
D2
Reverse Flys
A
Clean & Jerk
B
Clean Pull
C
Back Squat
D
Jefferson Curls
A
Snatch
B
Snatch Pull
C
Front Squat
D1
Strict Press
D2
DB Reverse Fly
A
Clean & Jerk
B
Clean Pull
C
Back Squat
D
Jefferson Curls
Brian DeGennaro
Brian (BS Ex. Sci, CSCS, USAWL2) is a nationally competitive weightlifter who has been in the sport since 2008, medaling on the national stage twice (2014/2019). Prior to weightlifting, he competed in high school track & field as a sprinter and jumper, and trained in gymnastics simultaneously. Currently he coaches the Manhattan Barbell Club and CrossFit for over 14 years.
