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.
This is competition week or testing week – read the full week as your workouts differ from the blog if you are NOT competing.
MON April 21/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 55-60-65%x3, 70%x2, 2(75%x2), 4(80%x2)
B. Clean and jerk 55-60-65-70%x3+1, 2(75%x2+1), 3(80%x2+1)
C. Back squats 5 x 5 @ 70%
CLASS 1
A. Snatch 55-60-65%x3, 70-75%x2, 4(80%x2)
B. Clean and jerk 55-60-65-70-75%x3+1, 3(80%x2+1)
C. Back squats 5 x 4 @ 70%
CLASS 2
A. Snatch 60-70-75%x2, 4(80%x2)
B. Clean and jerk 60-70-75%x2+1, 3(80%x2+1)
C. Back squats 5 x 4 @ 70%
CLASS 3
A. Snatch 60-70-75%x2, 4(80%x2)
B. Clean and jerk 60-70-75%x2+1, 3(80%x2+1)
C. Back squats 5 x 4 @ 70%
TUES April 22/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 55%x3, 2(60%x2), 2(65%x2), 3(70%x2)
B. Clean and jerk 55%x3+2, 2(60%x2+2), 2(65%x2+1), 3(70%x2+1)
C. Front squat 5(60%x3)
CLASS 1
A. Snatch 55%x3, 2(60%x2), 2(65%x2), 2(70%x2)
B. Clean and jerk 55%x3+2, 2(60%x2+2), 2(65%x2+1), 2(70%x2+1)
C. Front squat 4(60%x3)
CLASS 2
A. Snatch 55%x3, 60%x2, 2(65%x2), 2(70%x2)
B. Clean and jerk 55-60%x2+2, 65%x2+1, 2(70%x2+1)
C. Front squat 4(60%x3)
CLASS 3
A. Snatch 55%x3, 60%x2, 2(65%x2), 2(70%x2)
B. Clean and jerk 55-60%x2+2, 65%x2+1, 2(70%x2+1)
C. Front squat 4(60%x3)
WED April 23/14
REST DAY
THURS April 24/14
– If you are not competing on the weekend please skip this workout and simply perform Fridays workout (bar and light tech work as you will be completing a full test day tomorrow.
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 50-55%x3, 2(60%x2), 4(65%x1)
B. Clean and jerk 50-55-60%x2, 3(65%x1)
C. Back squats 3(65%x4)
CLASS 1
A. Snatch 50-55%x3, 2(60%x2), 4(65%x1)
B. Clean and jerk 50-55-60%x2, 3(65%x1)
C. Back squats 3(65%x4)
CLASS 2
A. Snatch 50-55-60%x2, 3(65%x1)
B. Clean and jerk 55-60%x2, 3(65%x1)
C. Back squats 3(65%x3)
CLASS 3
A. Snatch 50-55-60%x2, 3(65%x1)
B. Clean and jerk 55-60%x2, 3(65%x1)
C. Back squats 3(65%x3)
FRI April 25/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
This is competition day if you are not competing tomorrow (which you should be). If you are testing today complete the following;
– Snatch – work to max (warm-up and 50% for as many reps as needed) , 60-70-80-85-90-95-100-100+%
Rest 10-30 min – stay active and do not leave platforms.
– C&J – work to max (warm-up with bar and 50%)the, 70-80-85-90-95-100-100+%
CMS
Snatch and clean and jerk work – up to 50%. Simply move bar through positions, feel loose and ready.
CLASS 1
Snatch and clean and jerk work – up to 50%. Simply move bar through positions, feel loose and ready.
CLASS 2
Snatch and clean and jerk work – up to 50%. Simply move bar through positions, feel loose and ready.
CLASS 3
Snatch and clean and jerk work – up to 50%. Simply move bar through positions, feel loose and ready.
SAT April 26/14
SWA COMPETITION – come out and cheer your fellow friends on
SUN April 27/14
REST DAY
