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Week of 4/28 weightlifting program week 8

Monday Snatch 3x2 88-92% Snatch pull 5x3 100% Overhead squat 2 rep max Hyperextension 3x10 with weight Tuesday Back squat 3 rep max Jump...

Coach Josh Squyres

Apr 29, 20191 min read

Week of 4/21 weightlifting program week 7

Monday Snatch 5x2-3 80-85% Snatch pull 5x3 100% Overhead squat 3 rep max Hyperextension 3x10 with weight Tuesday Back squat 5 rep max...

Coach Josh Squyres

Apr 21, 20191 min read

Week of 4/14 weightlifting program week 6

Monday Snatch 3 second pause from shin 5x3 80% Snatch pull 5x3 100% Overhead squat 5 rep max Hyperextension 3x10 with weight Tuesday...

Coach Josh Squyres

Apr 14, 20191 min read

New GEAR!

Coach Josh Squyres

Apr 10, 20190 min read

Week of 4/7 weightlifting program week 5

Monday Hang snatch from shin 3x3 80% Snatch pull off platform 3 second pause at shin 5x3 85-90% Overhead squat 3x3 70% (% of snatch)...

Coach Josh Squyres

Apr 7, 20191 min read

Week of 3/31 weightlifting program week 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

Mar 31, 20191 min read

Week of 3/24 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

Mar 24, 20191 min read

Week of 3/17 weightlifting program week 2

Monday Hang snatch from shin 5x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 80% Overhead squat 3x5 70% (% of snatch)...

Coach Josh Squyres

Mar 17, 20191 min read

Week of 3/10 weightlifting program week 1

Monday Hang Snatch from shin 5x5 60-70% Step ups 3x10 each leg Dumbbell bench press 3x15 Hanging leg raise 3x20 Tuesday Back squat 5x10...

Coach Josh Squyres

Mar 10, 20191 min read

Week of 3/3 weightlifting program week 12

Monday Power Snatch max, 85% 3x2 Power clean and jerk max, 85% 3x2 Snatch pull 3x3 100-105% Hyperextension 3x10 with weight 3 second...

Coach Josh Squyres

Mar 3, 20191 min read

Week of 2/24 weightlifting program week 11

Monday Power Snatch max, -5-10kg 2x2 Power clean and jerk max, 5-10kg 2x2 Snatch pull 3x3 100-105% Hyperextension 3x10 with weight 3...

Coach Josh Squyres

Feb 24, 20191 min read

Week of 2/17 weightlifting program week 10

Monday Power Snatch 2 rep max, -5-10kg 2x2 Power clean and jerk 2 rep max, -5-10kg 2x2 Snatch pull 3x3 100-105% Hyperextension 3x10 with...

Coach Josh Squyres

Feb 17, 20191 min read

Week of 2/3 weightlifting program week 9

Monday Snatch 2 rep max, -5-10kg 2x2 try to add from last week Snatch pull 3x3 100-105% Military press max, -5-10kg 2x2 Hyperextension...

Coach Josh Squyres

Feb 3, 20191 min read

Week of 1/27 weightlifting program week 8

Monday Snatch 2 rep max, -5-10kg 2x2 Snatch pull 3x3 100-105% Military press 2 rep max, -5-10kg 2x2 Hyperextension 3x10 with weight 3...

Coach Josh Squyres

Jan 27, 20191 min read

Week of 1/20 weightlifting program week 7

Monday Snatch 3 rep max, -5-10kg 2x3 Snatch pull 3x3 100-105% Overhead squat 3 rep max, -5-10kg 2x3 Military press 3 rep max, -5-10kg 2x3...

Coach Josh Squyres

Jan 20, 20191 min read

Week of 1/6 weightlifting program week 6

Monday Snatch 4 rep max, -5-10kg 2x4 Snatch pull 3x3 100-105% Overhead squat 5 rep max, -5-10kg 2x5 Military press 5 rep max, -5-10kg 2x5...

Coach Josh Squyres

Jan 6, 20191 min read

Week of 12/30 weightlifting program week 5

Monday Snatch deadlift + snatch off platform 5x2+2 80-85% Snatch pull off platform 3 second pause at shin 3x2-3 100% Overhead squat 3x6...

Coach Josh Squyres

Dec 30, 20181 min read

Week of 12/23 weightlifting program week 4

Monday Snatch deadlift + snatch off platform 5x2+2 75-80% Snatch pull off platform 3 second pause at shin 5x3 90% Overhead squat...

Coach Josh Squyres

Dec 23, 20181 min read

Week of 12/16 weightlifting program week 3

Monday Snatch deadlift + snatch off platform 5x2+2 70-75% Snatch pull off platform 5x3 90% Overhead squat 3x10 moderate weight Bench...

Coach Josh Squyres

Dec 16, 20181 min read

Week of 12/9 weightlifting program week 2

Monday Snatch deadlift + snatch off platform 5x2+1 70-75% Snatch pull off platform 5x3 90% Overhead squat 3x10 moderate weight Bench...

Coach Josh Squyres

Dec 9, 20181 min read