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 1 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
2 rounds :
- 10 Deadlifts
- 10 Shrugs
- 10 High Pulls
- 5 Muscle Snatches
- 5 Power Snatches
6'
3. Skill
Power Snatch
EMOM 20’ :
M1-5 : 1 Muscle Snatch + 1 Hang Muscle Snatch
M6-15 : 2 Power Snatches (3’’ catch pos)
M16-20 : 1 Power Snatch
20'
4. Strength
Shoulders & Back
EMOM 16’ :
M1 : 12 Alt. Filly Presses w/Iso Hold
M2 : 12 Gorilla Rows
M3 : 12 Dual Dumbbell Strict High Pulls
M4 : 12 Trap Three Raises
16'
5. Workout
Sweat Darling
EMOM 12’ :
M1 : 20/15cal Row
M2 : 50/70 Double Unders
12'
