15/08/22 Weightlifting Biased Program
If you can’t complete all of the programming don’t stress, prioritise the areas you need to improve on most. On the Weightlifting plan make sure you prioritise the Engine sessions. The goal is to build aerobic capacity and maintain or slightly improve other areas.
Click here to learn how to warm up for each session
Monday
Weightlifting A
Snatch: 3x3 @75% 2x2 @80%
Weightlifting B
Snatch Pull 3x3 @80%
Squat
Snatch Balance: Build to a heavy single
Metcon:
5 Rounds
Go every 6 minutes
30 Wall Balls 14/9kg
200m Run
15 Burpee Box Overs 24/20inch
Accessory Lower Body Pump
4 Rounds
10 Squat with Dumbbells 2 x 30/22.5
10 Cal C2 Bike
10 Walking Lunges with DBs
Rest 1 minute
Tuesday
Weightlifting A: Bench
4 x 10 Bench Press
4 x 3 Weighted Strict Pull-Ups
Weightlifting B: Lunges
3 x 20m Overhead Barbell Walking Lunges
Rest 2 minutes
Gymnastics: Volume
EMOM Death by
Min 1
2 TTB
1 BMU
Min 2
4 TTB
2 BMU
Keep adding 2 TTB and 1 BMU each round until failure
Metcon Weightlifting
5 Rounds For Time
3 Devils Press 2 x 30/22.5kg
9 Deadlifts
15/12 Cal C2 Bike
Accessory Shoulder Health
4 Rounds for Quality
12 Scap Push-Ups
12 Scap Pull-Ups
(2 second pause at the top and bottom of each rep)
Wednesday
Weightlifting Complex
1 Power Clean
1 Front Squat
1 Power Jerk
1 Front Squat
1 Power Clean
Build to a max weight, do lots of sets with small jumps
Weightlifting Accessory
Clean Deadlift with a 2 second pause at the knee
3 x 3 @ 80% of Clean 1RM
Squat Session
Front Squat
3 x 8 @ 65%
Weightlifting Metcon
E2MOM x 5 (10 minutes)
10 Power Snatch (you choose load)
Accessory: Weightlifting
3 x 10 Barbell Glute Bridges
3 x 10 Back Extensions
Thursday
Zone 2 session
3000m Row
6000m C2 Bike
2000m Row
4000m C2 Bike
Friday
Weightlifting Power Clean Push Jerk/Split Jerk or Power Snatch
Emom x 20
1 Clean & Jerk
Start at about 70%, increase weight every 5 rounds
Weightlifting Back Squat
5 x 2 @ 80%
Big Friday Metcon
60 Double Unders
15 Squat Cleans 60/40kg
60 Double Unders
12 Squat Cleans 80/55kg
60 Double Unders
9 Squat Cleans 100/70
60 Double Unders
6 Squat Cleans 120/85
60 Double Unders
3 Squat Cleans 140/100
Accessory: Upper Body Pump
Emom x 16
1. 30 second top of chin up hold
2. 30 second rings support hold
3. 30 second top of pull up hold
4. 30 second ring dip hold
Saturday
Weightlifting A
Deadlift
10 @ 60%
2 x 6 @ 70%
4 @ 75%
2 @ 80%
Gymnastics Muscle Ups Strength
Accumulate 10 Strict Ring Muscle ups with a controlled negative.
Use additional weight if too easy. To scale just perform a negative
Aerobic Metcon
10 Rounds
5 BMU
10 KB Hang Snatch (5/5) 32/24kg
15/12 Cal Assault Bike
Accessory Strongman
4 Rounds
20m Yoke Carry (use a barbell if you don’t have access to a yoke)
40m Front rack KB Carry
Sunday
Rest Day