GROWL Weightlifting Club
WeightliftingThe Growl Groundbreaker program is as the name suggests, make a statement with your lifting & become automatic in the Snatch and Clean and Jerk!
Need to prepare for your first meet or win Nationals in 2018? You will be over prepared! The 6 day a week program will build your Weightlifting prowess. The 4 week blocks build upon each other into a 12-16 week mesocycle.
Lots of work has been done to get this program to you so you can just grab a barbell and attack.
Expect PRs, expect qualifying totals, expect national meets, expect podiums and medals! Hunt with Growl Weightlifting and claim what's yours!
6 sessions per week
Must use App app to view and log training
Program Training
A
Deficit Snatch Deadlift
6 x 5 @ 75, 90, 100, 100, 100, 100 %
B
Snatch High Pull
4 x 5 @ 75 %
C
3 Position Snatch
7 x 1 @ 65, 65, 70, 70, 75, 75, 75 %
D
3 Position Clean
8 x 1 @ 65, 65, 65, 70, 75, 75, 75, 75 %
E
Front Squat
4, 3, 3, 3, 3, 3 @ 65, 70, 75, 80, 80, 80 %
F
Russian Twist
4 x 40
G
Plank
4 x 1:00
A
Back Squat
5, 5, 4, 4, 3, 3, 3, 3 @ 65, 65, 75, 75, 78, 78, 78, 78 %
B
Shoulder Press
3 x 3
C
Push Press
4, 3, 3, 3, 3, 3 @ 55, 60, 60, 65, 65, 65 %
D
Power Jerk (Front + Behind The Neck)
5 x 1
E
Side Raise
5 x 10
A
Power Snatch
3, 3, 2, 2, 2, 2, 2, 2 @ 65, 65, 70, 70, 75, 75, 75, 75 %
B
Power Clean
2, 2, 2, 2, 2, 2, 2, 2, 1, 1 @ 65, 65, 65, 70, 75, 75, 75, 75, 80, 80 %
C
Snatch
5 x 2 @ 65, 70, 70, 75, 80 lb
D
Clean
2, 2, 2, 3, 2, 2, 2 @ 70, 70, 70, 75, 80, 80, 80 %
E
Standing Row
8, 8, 5, 5, 5, 5
A
Front Squat
4, 4, 4, 3, 3, 3, 3, 3, 3 @ 65, 65, 70, 75, 75, 75, 75, 75, 75 %
B
Snatch High Pull
5 x 1 @ 80 %
C
Snatch 5 Sec Pause Below The Knee (BTK)
10 x 1 @ 65, 65, 65, 70, 70, 75, 75, 75, 75, 75 %
D
Clean 5 Sec Pause Below The Knee (BTK)
2, 1, 1, 1, 1, 1, 1, 1, 1 @ 65, 70, 70, 75, 80, 80, 80, 80, 80 %
E
GHD Sit-Up
4 x 35
F
Side Plank
4 x 1:00
A
Muscle Snatch
4 x 4 @ 42 %
B
Snatch
3, 3, 3, 2, 2, 2, 2, 2, 2, 2 @ 65, 65, 70, 75, 75, 80, 85, 85, 85, 85 %
C
Clean & Jerk
3, 3, 3, 2, 2, 2, 2, 2, 1 @ 65, 65, 70, 75, 80, 80, 80, 80, 85 %
D
Clean Pull
3 x 3 @ 105 %
E
Standing Row
A
Back Squat
5, 5, 5, 5, 5, 5, 25 @ 75, 75, 75, 75, 75, 70, 30 %
B
Snatch Deadlift
5, 5, 5, 5, 4, 4 @ 100, 100, 100, 100, 90, 90 %
Samuel Storer
Owner & Coach of Growl Weightlifting, established March 2017. Background in tennis coaching, AFL Football and CrossFit.