Weightlifting Specialty Program Sample Week

If you follow the Athlete Program you will be asked to complete 2 of these 3 parts. If you are NOT following the Athlete Program you will complete all 3 parts
Specialty Programs are programmed 4x per week on a Monday, Wednesday, Friday and Saturday

Monday

PART A:
E90S for 15:00
     1 Heaving Snatch Balance + 2 Overhead Squat @ AHAP
     * Increase the weight each set – focus on the stability through the Heaving Snatch Balance – aim to finish as heavy as possible
     * It is 10 total sets so don’t start too heavy….

PART B:
Power Clean, rest 1:30
6 x 2 @ 80 – 85%
* Increase the weight as you go – no fails today!

PART C:
10:00 To Establish 1 RM for the Complex
     2 Push Jerk + 1 Split Jerk
     * All reps must be TnG – so no resting or resetting at the Shoulders

Wednesday

PART A:
Back Squat, rest 1:30
     1 x 8 @ 70 – 75%
     1 x 6 @ 75 – 80%
     1 x 4 @ 80 – 85%
     1 x 2 @ 85 – 90%
     1 x 4 @ 82.5 – 87.5%
     1 x 6 @ 77.5 – 82.5%
     1 x 8 @ 72.5 – 77.5%
     * Increase the weight for the second set of 4’s, 6’s and 8’s
     * Adding an extra set of 8 at either end on last week – keep the loading the same – next week it will increase

PART B:
E90S for 9:00
     Int 1 – 2) 5 TnG Squat Clean @ 70 – 80%
     Int 3 – 4) 3 Tng Squat Clean @ 75 – 85%
     Int 5 – 6) 1 Squat Clean @ 85%+
     * Increase the weight each set – the focus is on excellent movement not the weight you are lifting

PART C:
Clean Pull, rest 2:00 between sets
     2 x 5 @ 90 – 100%
     3 x 3 @ 100%+
     * Focus on creating height and vertical momentum with your Shrug

Friday

PART A:
10:00 To Establish
1 RM Strict Press
* If you’re feeling good go for a PB!

PART B:
EMOM 9:00
     4 Push Press @ 75 – 85%
     * Aim to complete all sets at roughly the same weight – so no massive jumps between sets
     * If you are following both Muscle Endurance and Weightlifting complete am EMOM 9:00 but with sets of 6 rather than 4 at 80 – 80%

PART C:
EMOM 8:00
     3 Hang Power Clean @ 70 – 80%
     * Not crazy heavy here – the focus is on excellent movement patterns – make every reps look pretty!

Saturday

PART A:
Tall Squat Snatch, rest 1:30
5 x 5 @ light
* Use these to focus on getting under the bar as quickly as possible – there should be NO rebend at the Hips or Knees before you drop!

PART B:
1 RFT
     30 Squat Snatches @ 82.5%
     – Every time you fail –
     5 Bar Facing Burpee
     * The Burpees must be completed immediately after failing
     * The focus of this workout is not necessarily time but consistency

PART C:
EMOM 9:00
     Min 1 – 3) 3 Split Jerk @ 75 – 80%
     Min 4 – 6) 2 Split Jerk @ 80 – 85%
     Min 7 – 9) 1 Split Jerk @ 85%+
     * Not TnG reps – reset properly after every rep and nail your footwork

Weightlifting Sample Week

Weightlifting Specialty Program Sample Week