Taylored Performance // Weightlifting
This program is my personal workout plan for the next 16 weeks.
This program has a 6wk volume build for Bench, followed by a 9wk peak for Bench. It also features volume and peaking builds on different variations of Clean and Snatch.
The Split is as follows:
Snatch, FS + Bench,
Power Clean + Legs,
Rest,
Clean & Jerk + FS,
Snatch + Bench,
Clean + Legs,
Rest.
Again, this is my personal program, working on my weaknesses, but some others may benefit from it.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Snatch Warm Up
1 x 1
B
Dip Power Snatch + OHS
3 x 3
C
Front Squat
1, 3, 3, 3 @ _ , 75, 75, 75 %
D
Barbell Bench Press
3 x 2 @ 90, 85, 85 %
E
JM Press
3 x 8
F
Goblet Cyclist Squat
3 x 15
G
V-Ups
1 x 50
A
Barbell Warm-up
1 x 1
B
Block Power Clean
4 x 3
C
Snatch Pull
3 x 3 @ 85 %
D
Bent Over Row
4 x 5
E1
DB Overhead Carry
3 x 40
E2
Pull-Up
3 x 10
F
DB Lateral Raise
3 x 12
G
Front Lean Rest
A
Cossack Squat
3 x 8
B
Elite 6
1 x 1:00
C
Agile 8
1 x 1:00
A
Barbell Warm-up
1 x 1:00
B
Yo Yo Clean and Jerk
4 x 2 @ _ , 75, 75, 75 %
C
Front Squat
1, 2, 2, 2, 2 @ _ , 80, 80, 80, 80 %
D1
Deficit DB Reverse Lunge
3 x 8
D2
Romanian Deadlift
3 x 8
E
Calf Raise
3 x 10
A
Snatch Warm Up
1 x 1
B
Slow Pull Snatch
4 x 2
C
Snatch Push Press
3 x 5
D
Barbell Bench Press
5 x 3 @ 80, 70, 70, 70, 70 %
E
30 Degree Incline DB Bench Press
12, 10, 8, 6, 6
F1
Skull Crushers
3 x 6
F2
Alternating DB Hammer Curl
3 x 10
G
DB Lateral Raise
3 x 12
H
V-Ups
1 x 50
A
Barbell Warm-up
1 x 1
B
Clean Pull + Low Hang Clean
4 x 2
C1
Front Squat
1 x 1 @ 97 %
C2
Banded Front Squat
3 x 3 @ 65 %
D
Pendlay Row
3 x 8
E
Chest-Supported DB Row
12, 10, 8, 6, 6
F
Barbell Hip Thrust
5 x 10
A
Cossack Squat
3 x 8
B
Elite 6
1 x 1:00
C
Agile 8
1 x 1:00
