30/08/22 Weightlifting Biased Program

If you can’t complete all of the Weightlifting biased program don’t stress, prioritise the areas you need to improve on most. On this plan make sure you prioritise the Weightlifting and squat/strength sessions. The goal is to build strength and maintain or slightly improve other areas.

Warming up for each session is vital for longevity in this sport, you can also use your warm-ups to start to improve any weaknesses you may have.
Click here to learn how to warm up for each session

Tuesday

Weightlifting Pressing/Pulling:
Bench Press
4 x 8 (Choose a heavy weight to use across all 4 sets
After each set perform 12 single arm DB rows (go as heavy as form allows

Weightlifting Lunges
4 x 10m Front Rack Lunge
Build to a heavy weight and then repeat 3 more sets

Metcon
0-10 minutes
50 Wall Balls 9/6kg
40 Box Overs 24/20inches
30 Devils Press 2 x 22.5/15kg
20 Dumbbell Box Overs 2 x 22.5/15kg
Max Cal Row

Rest 2 minutes

12-16 Minutes
1 RM Clean

Accessory Shoulder Health
3 Rounds for Quality
10 Single arm bottoms up KB press
Straight into 20m bottoms up kb waiter walk
Swap arms and repeat

Wednesday

Weightlifting Complex
2 Snatch Pull
2 Hang Power Snatch
2 Overhead Squats
Build to a max


Weightlifting Accessory
Snatch Pull
3 x 5 @ 85% of Snatch 1RM

Squat Session 2
4 Sets
3 Overhead Squat with a 2 second pause at the bottom


Barbell Metcon
5 Rounds
3 Power Clean
3 Front Squat
3 Shoulder to Overhead
1000m Easy C2 Bike
Choose a challenging weight you can go unbroken each round

Accessory: Weightlifting
Max Sorenson Hold

Thursday

Zone 2 session
7500m C2 Bike
5000m Row
7500m C2 Bike

More information on Zone 2 sessions

Friday

Weightlifting Strength Capacity
Emom x 15
2 Touch and go Power Snatch
Squat Session 3
Back Squat
4 x 3 @ 85%

Big Friday Metcon 

10-20-30-40-50
DB Snatch 22.5/15kg
Calorie Assault Bike




Accessory: Upper Body Pump
100 Push-Ups
100 Ring Rows
  

Saturday

Weightlifting A
Deadlift
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%

Gymnastics
10 Minute Amrap
EMOM 4 Bar Muscle-Ups
Max Calorie Ski

Metcon
0-15 minutes
1 Mile Run
Then Amrap in the remaining time
8 Toes to Bar
8 Burpees
15-30

15-30 minutes
1 Mile Run
Then Amrap in the remaining time
15 Wall Balls 9/6kg
30 Air Squats

30-45 minutes
1 Mile Run
Then Amrap in the remaining time
Light DT
12 Deadlifts
9 Hang Cleans
6 Shoulder To Overhead
50/35kg

Accessory Strongman
400m Sandbag Carry
80/60kg

Sunday

Rest Day