LiveFree Weightlifting

1.6 – 1.12

Monday:
A. BS cycle
B. snatch below knee x 2 + OHS x 2
C. 3 cleans + 1 jerk
D. 5 singles @90 CG DL
E. Gluten ham raise

Tuesday:
A1. DB Strict Press x 7 reps x 4 sets ; no rest
A2. Burpee Broad High Jump x 3 reps x 4 sets; rest 2 min
B. Push Press x 3 + Push Jerk x 2
C. DB SA Row 4-6 reps x 5 sets ; rest :30 between
D1. Semi sup #’d Pull-ups 5×5 ascending; rest :30
D2. DB OH Tri extension 5×8 ascending; rest 2 min

Wed

A. Back Squat cycle. Week 4 day 2

B. Snatch – Hang Pull x 2 + Snatch x 1- build to heavy

C. Clean x 2 + split jerk x 2

D. CG DL with straps – 3 positional – 2 second pause   X 4 sets at heavy weight
E. OH SB Tri extensions 6-8 reps x 4-5 sets
F. Glute Ham work

Thurs:
Active Recovery Day

Friday:
A. Back Squat Cycle Week 4 day 3
B. Snatch Climb to heavy Single for the day
C. C & J Climb to heavy single for the day
D. 10 min of TGU – HEAVY
E1. Strict #’d Chinups x 3 reps x 5 sets
E2. Strict HSPU to deficit, 3-5 reps x 5 sets
*rest accordingly between above super set

Saturday:
A. Snatch Grip Deficit Deadlift x 3; lower to inch off floor
B. High Block Power Clean – heavy triples
C. DB SA Row 8-10 Reps x 4 sets each side; rest :30 between
D. Supernated Standing BB Row  3-5 reps x 3-4 sets
E. Standing BB Row 8-10 reps x 3 sets

Sunday: OFF; get ready for Monday

12.23-12.29

Monday
A. SqT Cycle week 2 day 1
B. Snatch + Hang Snatch (above) + Hang Snatch (below) + OHS x 1 
C. Above knee block Power clean x 3+ Jerk x 2
D. CG Deadlift 5×2 @ 103-106%

Tuesday
A. Strict Press – build to 5RM
B. Push Press – build to 7TM
C. Pendlay Rows 5×5 ascending ; heavier than last week 
D. #’d Pull-ups. 8×3 ascending ; tiny heavier than last years 3’s
E. 10 min AD @Z1

Wed
A. Snatch – Hang Pull x 3 + Snatch x 2- build to heavy 
B. Clean x 3 (NOT TnG)+ Split Jerk x 2
C. Front Squat – 4RM with 2 second pause in whole * try to hit prior for extra rep minimum 
D. CG deficit  Deadlift – build to heavy single with 3 positional pause 

Thursday
A. Snatch Balance – build to 3RM for day – beat last weeks 
B. OHS 3-4 reps x 3-4 sets @33X1 – beat last week 
B2. 100m Row AFAP; rest 3 min
C. 2k row @Z1

Friday
A. SqT Cycle – day 2 week 2 (3 tech)
B. Rack Pull 5.3.1.5.3.1 (patella height)
C. Push Press x 4 + Split Jerk x 3
D. 
2 Snatches @75% each minute on the minute for 6-8 minutes * speed only focus here. Move!

Saturday: 
A. Snatch – build to 87%, 5 singles climbing no higher than 93% if it’s there 
B. Snatch Deficit Deadlift x 4 reps (w/ straps) with eccentric motion to inch off floor – no touch 
C. Front Squat x 2 + Chinese Dips x 10 + 2 Front Squats – build in complex 
D. Tabata HS Holds x 8 * pushing through ground with everything you have! 

Sunday – off 

12.16 – 12.22

Let's get it boys!
Let’s get it boys!

Monday
A. SqT Cycle week 1 day 1
B. Snatch + Hang Snatch (above knee) + Snatch – build in complex
C. Above knee block Power clean x 2 + Jerk x 2
D. CG Deadlift 5×2 @ 102-105%

Tuesday
A. Strict Press – build to 3RM
B. Push Press – build to 5RM
C. Pendlay Rows 5×5 ascending
D. #’d Pull-ups. 7×3 ascending
E. 10 min AD @Z1

Wed
A. Snatch – Hang Pull x 3 + Snatch x 1 – build to heavy
B. Clean x 2 + Push Jerk + Split Jerk
C. Front Squat – 3RM with 2 second pause in whole
D. CG deficit  Deadlift – build to heavy single

Thursday
A. Snatch Balance – build to 3RM for day
B. OHS 3-4 reps x 3-4 sets @33X1
B2. 2 rep box jump to each set above (high)
C. 2k row @Z1

Friday
A. SqT Cycle – day 3 week 1
B. 3 position clean Pull – @102% x 4 sets
C. Push Press x 5 + Split Jerk x 2

Saturday:
A. Snatch – build to 85-90% x 5 Singles
B. Snatch Deficit Deadlift x 3 reps (w/ straps) with eccentric motion to inch off floor – no touch
C. Chinese Dip Drills – HEAVY
D. Deep HSPU – strict – positional also

Sunday – off

Saturday, 09142013

New England Affiliates League is LIVE! First Season kicks off Nov 3rd. Check out the Facebook PageHERE
Get your gym involved, share the page and join us. Details on the fb page and website will be up soon.

This weekends Events:
A. Good luck to all our athletes running the Reach The Beach event. They begin tomorrow and go through til Saturday. Get tons of pics and have lots of fun!
B. This weekend, we have athletes competing at CFNE’s competition hosted at the Reggie Lewis Center in Roxbury MA. Two day event and going to be a big one! Come down and support your teammates!

LiveFree WL:
A. 5RM Back Squat
B. Snatch Balance – hit heavy triple, double and end with singles
C. Deficit – CG Deadlift – Doubles, NOT TnG
D. Strict DB Press, climbing to heavy set of 5

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