BE SOMEBODY GYM
WeightliftingThis is the 6 session per week version of my last block of training before starting the meet prep for the cycle. The intensities are difficult as we were supposed to start our protocols at the beginning of this phase. I had to modify it, but this is how it can out. I had allot of success on this program with maybe 2 sessions where I had to pull way back and prioritize recovery. I loved this block and it produced some PR's for me. hopefully it can do the same for you!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Snatch
4 x 3 @ 75, 75, 78, 80 %
B
Clean and Jerk
3 x 1 @ 70 %
C
Front Squat
3, 2, 2 @ 75, 65, 65 %
Circuit
D
3 Rounds: Static Back Extension Hold: 45 sec Face Pull: 20 Standing Calf Raise: 15–20 Then. PVC Front Rack Stretch 2 min
A
Tempo Snatch
4 x 1 @ 65 %
B
Power Clean + Push Press
3 x 1 @ 70, 55, 55 %
C
Pause Back Squat
4 x 2 @ 65 %
D
Clean Pull + Low Hang Clean Pull
3 x 1 @ 85 %
Circuit
E
3 Rounds: GHD Hollow Hold with Med Ball: 45 sec 2 Arm DB Bentover Row: 10 Then. Walking Backward: 5 min Standing Single Arm T-Stretch: 2:00 each side
A
Breakoff Snatch
6 x 2 @ 75, 75, 78, 78, 80, 80 %
B
Front Squat + Jerk
3 x 1 @ 85 %
C
Clean
3 x 3 @ 70 %
D
Snatch Grip RDL
4 x 3 @ 92 %
Circuit
E
3 Rounds of: 8-12 DB Shoulder Press 15 EXT Rotated Band Flies (I prefer CrossOver Sym) 50' Sled Drag
A
No Feet Snatch
6 x 1 @ 70 %
B
Power Clean
4 x 2 @ 75 %
C
Back Squat
5 x 1 @ 85 %
A
Snatch
3 x 2 @ 80 %
B
Clean & Jerk
@ 75, 78, 80 %
C
Clean Pull
3 x 3 @ 94 %
D
Paused Front Squat
3 x 1 @ 78 %
A
Position 1 Power Snatch
4 x 1 @ 60 %
B
Back Squat
3, 3, 3, 2 @ 75, 75, 75, 80 %
C
Clean Grip Deadlift
4, 4, 3, 3 @ 105, 105, 110, 115 %
