
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