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Week of 9/22Â weightlifting program 4
Monday Hang snatch from shin 5x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 85-90% Overhead squat 3x5 70% (% of snatch)...
Coach Josh Squyres
Sep 23, 20191 min read
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Week of 9/15 weightlifting program week 3
Monday Hang snatch from shin 5x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 85% Overhead squat 3x5 70% (% of snatch) ...
Coach Josh Squyres
Sep 15, 20191 min read
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Week of 9/8 weightlifting program week 2
Monday Hang snatch from shin 3x4 70-75% Snatch off block 3x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 80% Overhead...
Coach Josh Squyres
Sep 8, 20191 min read
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Week of 9/1 weightlifting program week 1
This will be a transition week. We will perform lots of non traditional movements for psychological and physiological refreshment....
Coach Josh Squyres
Sep 3, 20191 min read
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Week of 8/18 weightlifting program week 12
Monday Muscle snatch w/contact 3x3 moderate Power snatch 90% 3x1 Snatch pull 3x1-2Â 100-110% Snatch balance 3x3 50% for speed Good morning...
Coach Josh Squyres
Aug 19, 20191 min read
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Week of 8/11 weightlifting program week 11
Monday Muscle snatch w/contact 3x3 moderate Snatch 2 rep max, -5-10kg 2x2 Snatch pull 3x3 100-110% Snatch balance 3x3 50% for speed Good...
Coach Josh Squyres
Aug 12, 20191 min read
55 views
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Week of 8/4 weightlifting program week 10
Monday Muscle snatch w/contact 3x3 moderate Snatch 5x2 85% Snatch pull 3x3 100-110% Snatch balance 3x3 50% for speed Good morning 4x6 ...
Coach Josh Squyres
Aug 5, 20191 min read
35 views
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Week of 7/28 weightlifting program week 9
Monday Muscle snatch w/contact 3x3 moderate Snatch 2 rep max, -5-10kg 2x3 Snatch pull 3x3 100% Overhead squat max, -5-10kg 2x2 Good...
Coach Josh Squyres
Jul 28, 20191 min read
53 views
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Week of 7/22 weightlifting program 8
Monday Muscle snatch w/contact 3x3 moderate Snatch 3 rep max, -5-10kg 2x3 Snatch pull 3x3 100% Overhead squat max, -5-10kg 2x2 Good...
Coach Josh Squyres
Jul 21, 20191 min read
30 views
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Week of 7/15 weightlifting program week 7
Monday Muscle snatch w/contact 3x3 moderate Snatch 3Â rep max, -5-10kg 2x3 Snatch pull 3x3 100% Overhead squat 2Â rep max, -5-10kg 2x2Â ...
Coach Josh Squyres
Jul 14, 20191 min read
21 views
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Week of 7/7 weightlifting program week 6
Monday Muscle snatch w/contact 3x3 moderate Snatch 5 rep max, -5-10kg 2x5 Snatch pull 3x3 100% Overhead squat 3 rep max, -5-10kg 2x3 Good...
Coach Josh Squyres
Jul 8, 20191 min read
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Week of 6/30 weightlifting program week 5
Monday Muscle snatch no contact 3x3 moderate Snatch deadlift+snatch+overhead squat off platform 3x1+1+1Â 65-75% Snatch pull 3 second pause...
Coach Josh Squyres
Jun 30, 20191 min read
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Week of 6/23 weightlifting program week 4
Monday Muscle snatch no contact 5x3Â moderate Snatch deadlift+snatch+overhead squat off platform 5x2+2+2Â 65-75% Snatch pull 3 second pause...
Coach Josh Squyres
Jun 24, 20191 min read
28 views
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Week of 6/16 weightlifting program week 3
Monday Muscle snatch no contact 5x5 moderate Snatch deadlift+snatch+overhead squat off platform 5x2+1+2 65-75% Snatch pull 3 second pause...
Coach Josh Squyres
Jun 16, 20191 min read
52 views
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Week of 6/9 weightlifting program week 2
Monday Muscle snatch no contact 5x5 moderate Snatch deadlift+snatch+overhead squat off platform 5x2+1+1 65-75% Snatch pull 3 second pause...
Coach Josh Squyres
Jun 9, 20191 min read
55 views
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Week of 6/2 weightlifting program week 1
Monday Muscle snatch 5x5 moderate Bench Press 4x10 Kettlebell swings 4x20 Sprints 5x25 yds Tuesday Back squat jumps with barbell 5x10 Leg...
Coach Josh Squyres
Jun 2, 20191 min read
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Week of 5/26 weightlifting program week 12
Monday Snatch 2x2 85% Clean and jerk 2x2+1 85% Clean pull 3x2 85% Drop snatch 3x3 moderate Hyperextension 3x10 with weight Tuesday Back...
Coach Josh Squyres
May 27, 20191 min read
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Week of 5/19 weightlifting program week 11
Monday Snatch 2 rep max try to add weight Snatch pull 5x3 100% Drop snatch 3x3 moderate Hyperextension 3x10 with weight Tuesday Back...
Coach Josh Squyres
May 20, 20191 min read
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Week of 5/12 weightlifting program week 10
Monday Snatch 2Â rep max, -5-10kg 2x2 Snatch pull 5x3 100% Overhead squat max add from last week Hyperextension 3x10 with weight Tuesday...
Coach Josh Squyres
May 13, 20191 min read
19 views
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Week of 5/5 weightlifting program week 9
Monday Snatch 3 rep max, -5-10kg 2x3 Snatch pull 5x3 100% Overhead squat max Hyperextension 3x10 with weight Tuesday Back squat 2 rep...
Coach Josh Squyres
May 6, 20191 min read
13 views
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