Everyday Weightlifter Programming - East Coast Gold Weightlifting Team
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Everyday Weightlifter Programming

Part 1 Clean and Jerk (CJ) – Work to a Heavy Single Part 2 Front Squat (FS) – Work to a Heavy Single...

Prep: 2/3 Rounds of Clean Footwork Progression x 10 reps   Lateral Monster Walks x 5 meters each way Counter Balance Squat (3/5 plate or bell)     Block/Hang Clean (Mid Thigh) Warm Ups then 3 sets of 3 between 70-80% Squats FS Barbell warm ups then 3 sets of five at 65, 75 and 85% of last weeks best.  On set 3 go for max reps. AUX Get Ups + Depth Jumps + Front Planks For 10 Minutes rotate through the above movements, reps and times.   1 Get up Right 5 Jumps 1 Get up Left 1:00 Plank Get Right Sit in a deep squat deep and hold it for 2 minutes

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Prep 2/3 Rounds of: Split Footwork Progression x 10 reps Banded Split Walks x 5 meters each way Arm Bars (3/5 each arm) Primary Lifts PJ   Warm Ups then 3 sets of 3 between 70-80%   PP Barbell warm ups then 3 sets of five at 65, 75 and 85% of last weeks best.  On set 3 go for max reps. AUX Chin’s + Alt Split Jumps + Side Planks For 10 Minutes rotate through the above movements, reps and times.   5 chin’s (on the last rep of each set give us a max effort hold and track total reps.) :45 Right Side Plank 10 Jumps (5 each leg) :45 Left Side plank Get Right Hang from a chin grip for 2 minutes working the following breathing sequence.  If grip strength is an issue accumulate the 2 minutes....

Prep 2/3 Rounds of: Snatch Footwork Progression x 10 reps Banded Glute Bridge with Isometric Abdominal Hold x 10 Single Arm Suitcase Deadlift (3/5 Loaded each side)     Primary Lifts Block/Hang Snatch (Mid Thigh) Warm Ups then 3 sets of 3 between 70-80% SGD Barbell warm ups then 3 sets of five at 65, 75 and 85% of last weeks best.  On set 3 go for max reps. AUX Single Leg RDL’s + Lateral Box Jumps + Reverse planks For 10 Minutes rotate through the above movements, reps and times. 5 Contralateral RDLS (load right arm) Max Jumps in :20 (count reps) 5 Contralateral RDLS (load left arm) 1:00 Plank Get Right Work this Cat Cow Plus pattern for 2 minutes working the following breathing sequence....

Prep Block/Hang Clean (at Knee) Warm Ups then 3 sets of 2 at 80-90% FS Barbell warm ups then 3 sets of three at 70, 80 and 90% of week one’s best.  On set 3 go for max reps. AUX Get Ups + Depth Jumps + Front Planks For 10 Minutes rotate through the above movements, reps and times.   2 Get up Right 5 Jumps 2 Get up Left 1:00 Plank Get Right Sit in a deep squat deep squat for 2 minutes working the following breathing sequence....

Prep PJ Warm Ups then 3 sets of 2 at 80-90% SSPP Barbell warm ups then 3 sets of three at 70, 80 and 90% of week one’s best.  On set 3 go for max reps. AUX Chin’s + Split Jumps + Side Planks For 10 Minutes rotate through the above movements, reps and times. 6 chin’s (on the last rep of each set give us a max effort hold and track total reps.) :45 Right Side Plank 10 Jumps (5 each leg) :45 Left Side plank Get Right Hang from a chin grip for 2 minutes working the following breathing sequence.  If grip strength is an issue accumulate the 2 minutes....

Prep Block/Hang Snatch (at Knee) Warm Ups then 3 sets of 2 at 80-90% SGD Barbell warm ups then 3 sets of three at 70, 80 and 90% of week one’s best.  On set 3 go for max reps. AUX Single Leg RDL’s + Lateral Jumps + Reverse planks For 10 Minutes rotate through the above movements, reps and times. 5 Contralateral RDLS (load right arm) Max Jumps in :20 (count reps) 5 Contralateral RDLS (load left arm) 1:00 Plank Get Right Work this Cat Cow Plus pattern for 2 minutes working the following breathing sequence....