9-week Weightlifting I
9 week(s) / 3 day(s) per week
by Papilloud Grégoire
Targets of this 9-week program :
- focus on clean, clean & jerk & snatch movements
- increase quality of the weightlifting movements
- increase one rep max weight
- increase efficiency on the workout with the barbell (barbell cycling)
Preview : Week 4 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
2 rounds :
- 10 Deadlifts
- 10 Shrugs
- 5 Power Snatches
- 5 Squat Snatches
- 5 Snatch Balances
6'
3. Skill
Squat Snatch
EMOM 20’ :
M1-5 : 1 Hang Muscle Snatch + 1 Balance + 1 Hang Squat Snatch
M6-10 : 1 Hang Power Snatch + 1 Balance + 1 Hang Squat Snatch
M11-15 : 2 Hang Squat Snatch
M16-20 : 3 Hang Snatch Pulls
20'
4. Strength
Biceps, Triceps & Legs
3 rounds :
- 15 Hammer Biceps Curls
- 10 Dual Kettlebell Front Rack Reverse Lunges
THEN 3 rounds :
- 15 Close Grip Push Ups
- 10 Close Stance Goblet Squats
20'
5. Workout
Sleepers
10-8-6-4-2 :
- Cal Assault Bike
- Hang Power Snatches
=> barbell = 52/36kg
=> timecap 7’
7'
