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 3 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
2 rounds :
- 10 Deadlifts
- 10 Muscle Cleans
- 5 Power Cleans
- 5 Squat Cleans
- 10 Front Squats
6'
3. Skill
Squat Clean
EMOM 20’ :
M1-5 : 1 Hang Squat Clean w/5’’ bottom pause + 1 Front Squat
M6-10 : 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat
M11-20 : 1 Squat Clean
20'
4. Strength
Chest & Legs
4 rounds :
- 10 Dual Kettlebell Front Rack Box Squats
- 10 Dual Kettlebell Incline Bench Presses
THEN 4 rounds :
- 5 Deficit Sumo Deadlifts (slow motion)
- 10 Kettlebell Pull Over
20'
5. Workout
Under Fatigue
AMRAP 7’ :
- 9/6cal Assault Bike
- 1 Power Clean
=> barbell = 102/70kg
7'
