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. The weightlifting program is designed with a competitive outlet, 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 – 11:30-1:00pm and 5:00, 6:00, 7:00pm on Mon/Tues/Thurs/Fri. Saturdays @ 9:00-10:30am.
Open gym time is available with coach’s approval.
REMINDER – Team three things.
– Reminder that we will be getting together at 5-6-7 near the whiteboard rather than just starting whenever you want now. I would like to meet with everyone first and ensure I can go over workouts (SPORT, OLY) all at once and we can better manage space, my time, and equipment.
– Your rest day moves to Wednesday now as the CrossFit FITNESS program will be using the platforms on Wednesday
– Please register for the OLY meet at Reebok on the 26th – I would like a large team to attend. Also we are trying to implement team singlets as well (in store, so if you want one let me know so I can get them in in time) REGULATION INFO HERE
MON April 14/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power clean + front squat + jerk 2(50%x1+1+1)
B. Clean and jerk – 2(55%x1), Then work to max effort single (60-70-80-85-90-95-100%x1)
C. Back Squats 5×5 @ 65%
D. Press 4×6 @ light loads
CLASS 1
A. Power clean + front squat + jerk 2(50%x1+1+1)
B. Clean and jerk – 2(55%x1), Then work to max effort single (60-70-80-85-90-95-100%x1)
C. Back Squats 5×5 @ 65%
D. Press 3×6 @ light loads
CLASS 2
A. Power clean + front squat + jerk 2(50%x1+1+1)
B. Clean and jerk – 2(55%x1), Then work to max effort single (60-70-80-85-90-95-100%x1)
C. Back Squats 4×5 @ 65%
D. Press 3×6 @ light loads
CLASS 3
A. Power clean + front squat + jerk 2(50%x1+1+1)
B. Clean and jerk – 2(55%x1), Then work to max effort single (60-70-80-85-90-95-100%x1)
C. Back Squats 4×5 @ 65%
TUES April 15/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-65%x3, 4(70%x2)
B. Clean 60-65%x3, 3(70%x2)
C. Jerk 8(75%x1)
CLASS 1
A. Snatch 60-65%x3, 4(70%x2)
B. Clean 60-65%x3, 4(70%x2)
C. Jerk 10(75%x1)
CLASS 2
A. Snatch 60-65%x3, 3(70%x2)
B. Clean 60-65%x3, 3(70%x2)
C. Jerk 8(75%x1)
CLASS 3
A. Snatch 60-65%x3, 2(70%x2)
B. Clean 60-65%x3, 2(70%x2)
C. Jerk 6(75%x1)
WED April 16/14
REST DAY
THURS April 17/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 2(50%x1), 2(55%x1), Then, work to max effort single.
B. Clean and jerk 60-70-80%x2, 85%x1, 3(90%x1)
C. Press 10(90%x2) every min on the min
D. Front squats 60-70%x3, 4(80%x2)
E. Clean deadlifts 5×4@117.5%
CLASS 1
A. Snatch 2(50%x1), 2(55%x1), Then, work to max effort single.
B. Clean and jerk 60-70-80%x2, 85%x1, 3(90%x1)
C. Press 10(90%x2) every min on the min
D. Front squats 60-70%x3, 4(80%x2)
E. Clean deadlifts 5×4@117.5%
CLASS 2
A. Snatch 2(50%x1), 2(55%x1), Then, work to max effort single.
B. Clean and jerk 60-70-80%x2, 85%x1, 3(90%x1)
C. Press 8(90%x2) every min on the min
D. Front squats 60-70%x3, 3(80%x2)
E. Clean deadlifts 4×4@117.5%
CLASS 3
A. Snatch 2(50%x1), 2(55%x1), Then, work to max effort single.
B. Clean and jerk 60-70-80%x2, 85%x1, 2(90%x1)
C. Press 5(90%x2) every min on the min
D. Front squats 60-70%x2, 2(80%x2)
E. Clean deadlifts 3×4@117.5%
FRI April 18/14
GYM CLOSED FOR GOOD FRIDAY
SAT April 19/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Hang power clean + low hang clean + jerk 55-60%x2+1+1, 3(70%2+1+1)
B. Clean pulls 5(90%x3)
SUN April 20/14
REST DAY
