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Week of 9/22 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

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

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

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

Week of 8/18 weightlifting program week 12

Monday Muscle snatch w/contact 3x3 moderate Power snatch 90% 3x1 Snatch pull 3x1-2 100-110% Snatch balance 3x3 50% for speed Good morning...

Coach Josh Squyres

Aug 19, 20191 min read

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

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

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

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

Week of 7/15 weightlifting program week 7

Monday Muscle snatch w/contact 3x3 moderate Snatch 3 rep max, -5-10kg 2x3 Snatch pull 3x3 100% Overhead squat 2 rep max, -5-10kg 2x2 ...

Coach Josh Squyres

Jul 14, 20191 min read

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

Week of 6/30 weightlifting program week 5

Monday Muscle snatch no contact 3x3 moderate Snatch deadlift+snatch+overhead squat off platform 3x1+1+1 65-75% Snatch pull 3 second pause...

Coach Josh Squyres

Jun 30, 20191 min read

Week of 6/23 weightlifting program week 4

Monday Muscle snatch no contact 5x3 moderate Snatch deadlift+snatch+overhead squat off platform 5x2+2+2 65-75% Snatch pull 3 second pause...

Coach Josh Squyres

Jun 24, 20191 min read

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

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

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

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

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

Week of 5/12 weightlifting program week 10

Monday Snatch 2 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

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