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 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
2 rounds :
- 10 Deadlifts
- 10 Shrugs
- 10 High Pulls
- 5 Muscle Cleans
- 5 Power Cleans
6'
3. Skill
Power Clean
EMOM 20’ :
M1-10 : 1 High Hang Power Clean + 1 Hang Power Clean
M11-20 : 2 Hang Power Cleans
20'
4. Strength
Chest & Legs
4 rounds :
- 5 Front Squats (tempo 33X0)
- 10 Dual Dumbbell Floor Presses
THEN 4 rounds :
- 8/leg Romanian Deadlifts
- 12 Ring Push Ups
20'
5. Workout
FFFast
AMRAP 6’ :
- 6 Hang Power Cleans
- 6 Burpees over Bar
=> barbell = 61/43kg
6'
