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 3
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 : 2 Muscle Snatches
M6-15 : 1 Power Snatch + 1 Overhead Squat
M16-20 : 3 Heavy Snatch Pulls
20'
4. Strength
Biceps, Triceps & Legs
EMOM 12’ :
M1 : 6/leg SA Dumbbell Front Rack Split Squats
M2 : 12 Tall Kneeling Kettlebell Close Grip Biceps Curls
M3 : 12 Tall Kneeling Kettlebell Triceps Extensions
12'
5. Workout
Hook The Monster
EMOM 15’ :
M1 : ME Cal Row
M2 : ME US Kettlebell Swings
M3 : Rest
=> kettlebell = 32/24kg
15'
