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 2 / Day 1
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 Muscle Snatch + 1 Hang Squat Snatch + 1 Balance
M6-10 : 1 Hang Squat Snatch + 1 Balance + 1 Overhead Squat
M11-20 : 1 Hang Squat Snatch
20'
4. Strength
Chest & Legs
EMOM 16’ :
M1 : 6 Bench Presses
M2 : 10 Dual Dumbbell Suitcase Split Squats (L)
M3 : 12 Ring Rows to Chest
M4 : 10 Dual Dumbbell Suitcase Split Squats (R)
16'
5. Workout
Cento Due
AMRAP 12’ :
- 2/4/6… cal Row
- 4/8/12… Alt. Dumbbell Snatches
=> add 2cal / 4reps each round
=> dumbbell = 30/20kg
12'
