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.
MON April 28/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power snatch + snatch 60-65%x1+1, 2(70%x1+1)
B. Power clean + clean 60-65%x1+1, 2(70%x1+1)
C. Jerk from block 70-75%x1, 2(80%x1), 4(85%x1)
CLASS 1
A. Power snatch + snatch 60-65%x1+1, 2(70%x1+1)
B. Power clean + clean 60-65%x1+1, 2(70%x1+1)
C. Jerk from block 2(70%x1), 2(75%x1), 2(80%x1), 6(85%x1)
CLASS 2
A. Power snatch + snatch 60-65%x1+1, 2(70%x1+1)
B. Power clean + clean 60-65%x1+1, 2(70%x1+1)
C. Jerk from block 70-75-80%x1, 4(85%x1)
CLASS 3
A. Power snatch + snatch 60-65- 70%x1+1
B. Power clean + clean 60-65-70%x1+1
C. Jerk from block 70-75-80%x1, 3(85%x1)
TUES April 29/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-65-70-75-80%x2, 2(85%x2), 3(90%x1)
B. Clean 60-65-70-75-80%x2, 2(85%x2), 3(90%x1)
C. Clean pulls 5(105%x4)
D. Back squats 5(77.5%x4)
CLASS 1
A. Snatch 60-65-70-75-80%x2, 2(85%x2), 3(90%x1)
B. Clean 60-65-70-75-80%x2, 2(85%x2), 3(90%x1)
C. Clean pulls 5(105%x4)
D. Back squats 5(77.5%x4)
CLASS 2
A. Snatch 60-65-70-75-80-85%x2, 3(90%x1)
B. Clean 60-65-70-75-80-85%x2, 3(90%x1)
C. Clean pulls 4(105%x4)
D. Back squats 5(77.5%x4)
CLASS 3
A. Snatch 60-65-70-75-80-85%x2, 3(90%x1)
B. Clean 60-65-70-75-80-85%x2, 3(90%x1)
C. Clean pulls 3(105%x4)
D. Back squats 4(77.5%x4)
WED April 30/14
REST DAY
THURS May 01/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power snatch + hang snatch 60-65%x1+1, 2(70%x1+1)
B. Power clean + hang clean + jerk –
60-65%x1+1, 2(70%x1+1)
C. Front squat + jerk (based off clean and jerk) 60-70%x1+1, 3(80%1+1)
CLASS 1
A. Power snatch + hang snatch 60-65%x1+1, 2(70%x1+1)
B. Power clean + hang clean + jerk –
60-65%x1+1, 2(70%x1+1)
C. Front squat + jerk (based off clean and jerk) 60-70%x2+2, 4(80%2+1)
CLASS 2
A. Power snatch + hang snatch 60-65%x1+1, 2(70%x1+1)
B. Power clean + hang clean + jerk –
60-65%x1+1, 2(70%x1+1)
C. Front squat + jerk (based off clean and jerk) 60-70%x2+1, 3(80%2+1)
CLASS 3
A. Power snatch + hang snatch 60-65%x1+1, 2(70%x1+1)
B. Power clean + hang clean + jerk –
60-65%x1+1, 2(70%x1+1)
C. Front squat + jerk (based off clean and jerk) 60-70- 80%2+1
FRI May 02/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch work to 95%
B. Clean work to 95%
C. Snatch high pulls 5(90%x4)
D. Back squats 3(85%x2), 3(90%x1)
CLASS 1
A. Snatch work to 95%
B. Clean work to 95%
C. Snatch high pulls 5(90%x4)
D. Back squats 3(85%x2), 3(90%x1)
CLASS 2
A. Snatch work to 95%
B. Clean work to 95%
C. Snatch high pulls 3(90%x4)
D. Back squats 3(85%x2), 3(90%x1)
CLASS 3
A. Snatch work to 95%
B. Clean work to 95%
C. Snatch high pulls 2(90%x4)
D. Back squats 3(85%x2), 2(90%x1)
SAT May 03/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
Technique work day on snatch and clean and jerk – start with triples, work into doubles, and finish with singles no higher than 75% on each lift.
SUN May 04/14
REST DAY
