What is this program all about?
This is one of the original passions of Synergy Strength – weightlifting. Synergy has national and international experienced coaches and athletes who develop and partake in this program. Synergy weightlifting offers multiple levels of programming based on the strength, skill, and experience level of the participant. Beginners to advanced national caliber athletes can find their place to train in and enjoy this program,a s there are 6 levels of programming offered based on weightlifting long term athletic development models. Our programming models are highly specialized and are based off of Chinese and Soviet models of training, program is designed with a competitive focus, but even if you wish not to compete in the sport, you can learn and train its movements to better your athletic skill set, performance for sports, or strength levels etc.
Coached class – 10:00am-12:00pm, 6:00pm (Chad) on Mon/Tues/Thurs/Fri.
Open gym time is available with coach’s approval.
MON August 18/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Snatch 80-85%x2, 3(90%x1), 2(80%x2)
B. Clean and Jerk 80-85%x2+1, 3(90%x2+1), 2(80%x2)
C. Front squat 4(90%x2), 2(80%x2)
D. Clean pulls 4(105%x3)
E. Press 5(85%x2)
National
A. Snatch 80-85%x2, 3(90%x1), 2(80%x2)
B. Clean and Jerk 80-85%x2+1, 3(90%x2+1), 2(80%x2)
C. Front squat 4(90%x2), 2(80%x2)
D. Clean pulls 4(105%x3)
E. Press 5(85%x2)
Prov I
A. Snatch 80-85%x2, 3(90%x1), 2(80%x2)
B. Clean and Jerk 80-85%x2+1, 3(90%x2+1), 1(80%x2)
C. Front squat 4(90%x2), 1(80%x2)
D. Clean pulls 3(105%x3)
E. Press 4(85%x2)
Prov II
A. Snatch 80-85%x2, 3(90%x1), 80%x2
B. Clean and Jerk 80-85%x2+1, 3(90%x2+1), 1(80%x2)
C. Front squat 4(90%x2), 80%x2
D. Clean pulls 3(105%x3)
E. Press 4(85%x2)
Prov III
A. Snatch 80-85%x2, 3(90%x1), 80%x2
B. Clean and Jerk 80-85%x2+1, 3(90%x2+1), 80%x2
C. Front squat 3(90%x2)
D. Clean pulls 3(105%x3)
E. Press 4(85%x2)
Prov IV
A. Snatch 80-85%x2, 3(90%x1), 80%x2
B. Clean and Jerk 80-85%x2+1, 3(90%x2+1), 80%x2
C. Front squat 3(90%x2)
D. Clean pulls 3(105%x3)
E. Press 3(90%x1)
TUES August 19/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Power snatch 5(72.5%x2)
B. Power clean 4(72.5%x2)
C. Jerk 6(85%x2)
National
A. Power snatch 5(72.5%x2)
B. Power clean 4(72.5%x2)
C. Jerk 6(85%x2)
Prov I
A. Power snatch 4(72.5%x2)
B. Power clean 4(72.5%x2)
C. Jerk 5(85%x2)
Prov II
A. Power snatch 4(72.5%x2)
B. Power clean 3(72.5%x2)
C. Jerk 4(85%x2)
Prov III
A. Power snatch 4(72.5%x2)
B. Power clean 3(72.5%x2)
C. Jerk 4(85%x2)
Prov IV
A. Power snatch 3(72.5%x2)
B. Power clean 3(72.5%x2)
C. Jerk 4(85%x2)
WED August 20/14
REST DAY
THURS August 21/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Snatch 80-85%x2, 4(90%x1), 2(80%x2)
B. Clean and jerk 80-85%x2+1, 4(90%x2+1), 2(80%x2)
C. Back squats 4(90%x1-2), 2(80%x2)
D. Snatch pulls 4(105%x3)
National
A. Snatch 80-85%x2, 3(90%x1), 2(80%x2)
B. Clean and jerk 80-85%x2+1, 3(90%x2+1), 2(80%x2)
C. Back squats 4(90%x1-2)
D. Snatch pulls 4(105%x3)
Prov I
A. Snatch 80-85%x2, 3(90%x1), 2(80%x2)
B. Clean and jerk 80-85%x2+1, 3(90%x2+1), 1(80%x2)
C. Back squats 4(90%x1-2)
D. Snatch pulls 3(105%x3)
Prov II
A. Snatch 80-85%x2, 3(90%x1), 80%x2
B. Clean and jerk 80-85%x2+1, 3(90%x2+1), 80%x2
C. Back squats 3(90%x1-2)
D. Snatch pulls 3(105%x3)
Prov III
A. Snatch 80-85%x2, 3(90%x1), 80%x2
B. Clean and jerk 80-85%x2+1, 3(90%x2+1)
C. Back squats 3(90%x1-2)
D. Snatch pulls 3(105%x3)
Prov IV
A. Snatch 80-85%x2, 3(90%x1)
B. Clean and jerk 80-85%x2+1, 3(90%x2+1)
C. Back squats 3(90%x1-2)
D. Snatch pulls 3(105%x3)
FRI August 22/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Snatch – build to 85% doubles
B. Clean – build to 85% doubles
C. Front squat 4(85%x3)
National
A. Snatch – build to 85% singles
B. Clean – build to 85% singles
C. Front squat + jerk 4(80%x4+1)
D. Clean deadlifts 4(120%x3)
Prov I
A. Snatch – build to 85% singles
B. Clean – build to 85% singles
C. Front squat + jerk 3(80%x4+1)
D. Clean deadlifts 3(120%x3)
Prov II
A. Snatch – build to 85% singles
B. Clean – build to 85% singles
C. Front squat + jerk 3(80%x4+1)
D. Clean deadlifts 3(120%x3)
Prov III
A. Snatch – build to 85% singles
B. Clean – build to 85% singles
C. Front squat + jerk 3(80%x4+1)
D. Clean deadlifts 2(120%x3)
Prov IV
A. Snatch – build to 85% singles
B. Clean – build to 85% singles
C. Front squat + jerk 3(80%x4+1)
D. Clean deadlifts 2(120%x3)
SAT August 23/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
Int IV
A. Snatch – build to 85% singles
B. Clean – build to 85% singles
C. Jerk – build to 85%
C. Clean deadlifts 4(120%x4)
SUN August 24/14
REST DAY
