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 (with sport – Dave), 6:00pm (Chad) on Mon/Tues/Thurs/Fri.
Open gym time is available with coach’s approval.
MON August 11/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Behind the neck snatch grip press+ snatch balance 4×3+2
B. Power snatch + snatch 6(80%x1+3)
C. Snatch deadlift to knees + snatch high pull 5(100%x1+3)
D. Front squat 5(85%x2)
E. Snatch deadlift to knees + snatch deadlift 5(110%x2+3)
National
A. Behind the neck snatch grip press+ snatch balance 4×3+2
B. Power snatch + snatch 5(80%x1+3)
C. Snatch deadlift to knees + snatch high pull 4(100%x1+3)
D. Front squat 4(85%x2)
E. Snatch deadlift to knees + snatch deadlift 4(110%x2+3)
Prov I
A. High hang cleans 3(65%x3)
B. Power clean + clean 5(80%1+3)
C. Clean deadlift + below the knee clean pulls 4(100%x1+3)
C. Front squat 80%x3, 90%x1, 95%x1, 80%x3
Prov II
A. Behind the neck snatch grip press+ snatch balance 3×3+2
B. Power snatch + snatch 4(80%x1+3), 2(70%1+3)
C. Snatch deadlift to knees + snatch high pull 4(100%x1+3)
D. Front squat 70-80%x3, 3(90%x1)
E. Snatch deadlift with pause at knees on last rep 4(110%x3)
Prov III
A. Behind the neck snatch grip press+ snatch balance 3×2+2
B. Power snatch + snatch 4(80%x1+3), 70%1+3
C. Snatch deadlift to knees + snatch high pull 4(100%x1+3)
D. Front squat 70-80%x3, 2(90%x1)
E. Snatch deadlift with pause at knees on last rep 3(110%x3)
Prov IV
A. Behind the neck snatch grip press+ snatch balance 2×2+2
B. Power snatch + snatch 4(80%x1+3), 70%1+3
C. Snatch deadlift to knees + snatch high pull 3(100%x1+3)
D. Front squat 70-80%x3, 2(90%x1)
E. Snatch deadlift with pause at knees on last rep 3(110%x3)
TUES August 12/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. OHS + behind the neck snatch grip jerk 4(70%x2+1) of snatch load
B. Jerk 65-70%x3, 75-80%x2, 3(90%x1), 3(75%x3)
C. Hang cleans 4(85%x2), 2(90%x1)
National
A. OHS + behind the neck snatch grip jerk 3(70%x2+1) of snatch load
B. Jerk 65-70%x3, 75-80%x2, 3(90%x1), 2(75%x3)
C. Hang cleans 3(85%x2), 2(90%x1)
Prov I
A. Muscle snatch 4(60%3)
B. Hang snatch + snatch + snatch pull 4(85%x1+1+2), 90%1+1+1, 80%x1+1+2
C. Back squat 4(90%x1), 2(80%x4)
D. Press 6(87.5%x1)
E. Snatch deadlift + snatch shrugs 4(110%x1+2)
Prov II
A. OHS + behind the neck snatch grip jerk 3(75%x2+1) of snatch load
B. Jerk 70-80%x3, 4(90%x1), 80%x2
C. Hang cleans 4(85%x3)
Prov III
A. OHS + behind the neck snatch grip jerk 3(75%x2+1) of snatch load
B. Jerk 70-80%x3, 3(90%x1), 80%x2
C. Hang cleans 3(85%x3)
Prov IV
A. OHS + behind the neck snatch grip jerk 2(75%x2+1) of snatch load
B. Jerk 70-80%x3, 3(90%x1), 80%x2
C. Hang cleans 3(85%x3)
WED August 13/14
REST DAY
THURS August 14/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Muscle snatch 4(55%3)
B. Hang snatch + snatch + snatch pull 80%x1+2+2, 4(85%x1+2+1)
C. Back squat 4(90%x2), 2(75%x3)
D. Press 8(87.5%x1)
E. Snatch deadlift + snatch shrugs 100%x1+3, 4(110%x1+3), 3(100%x1+3)
National
A. Muscle snatch 4(55%3)
B. Hang snatch + snatch + snatch pull 80%x1+2+2, 3(85%x1+2+1)
C. Back squat 4(90%x2), 2(75%x3)
D. Press 8(87.5%x1)
E. Snatch deadlift + snatch shrugs 100%x1+3, 4(110%x1+3), 100%x1+3
Prov I
A. OHS + behind the neck snatch grip jerk 3(75%x2+1) of snatch load
B. Jerk 65-70-80%x3, 4(90%x1), 80%x2
C. Hang cleans 4(85%x3)
Prov II
A. Muscle snatch 3(60%3)
B. Hang snatch + snatch + snatch pull 3(85%x1+1+2), 90%1+1+1, 2(80%x1+1+2)
C. Back squat 4(90%x1), 2(80%x4)
D. Press 6(87.5%x1)
E. Snatch deadlift + snatch shrugs 4(110%x1+2)
Prov III
A. Muscle snatch 3(60%3)
B. Hang snatch + snatch + snatch pull 3(85%x1+1+2), 90%1+1+1, 2(80%x1+1+2)
C. Back squat 3(90%x1), 80%x4
D. Press 5(87.5%x1)
E. Snatch deadlift + snatch shrugs 3(110%x1+2)
Prov IV
A. Muscle snatch 3(60%3)
B. Hang snatch + snatch + snatch pull 3(85%x1+1+2), 90%1+1+1, 80%x1+1+2
C. Back squat 3(90%x1), 80%x4
D. Press 4(87.5%x1)
E. Snatch deadlift + snatch shrugs 3(110%x1+2)
FRI August 15/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. High hang cleans 5(65%x3)
B. Power clean + clean 6(80%1+2)
C. Clean deadlift + below the knee clean pulls 4(105%x1+3)
National
A. High hang cleans 4(65%x3)
B. Power clean + clean 5(80%1+2)
C. Clean deadlift + below the knee clean pulls 4(105%x1+3)
Prov I
A. Behind the neck snatch grip press+ snatch balance 4×3+2
B. Power snatch + snatch 5(80%x1+3)
C. Snatch deadlift to knees + snatch high pull 4(100%x1+3)
D. Front squat 70-80%x3, 4(90%x1)
E. Snatch deadlift with pause at knees on last rep 4(110%x3)
Prov II
A. High hang cleans 3(65%x3)
B. Power clean + clean 5(80%1+3)
C. Clean deadlift + below the knee clean pulls 3(100%x1+3)
C. Front squat 80%x3, 90%x1, 95%x1, 80%x3
Prov III
A. High hang cleans 3(65%x3)
B. Power clean + clean 4(80%1+3)
C. Clean deadlift + below the knee clean pulls 3(100%x1+3)
C. Front squat 80%x3, 90%x1, 95%x1
Prov IV
A. High hang cleans 3(65%x3)
B. Power clean + clean 4(80%1+3)
C. Clean deadlift + below the knee clean pulls 2(100%x1+3)
C. Front squat 80%x3, 90%x1, 95%x1
SAT August 16/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
Int IV
A. Jerk 6(70%x3)
B. Power snatch + hang snatch + snatch 6(80%x1+2+1)
C. Front squat 80%x2, 3(90%x1), 75%x3
National
A. Jerk 6(70%x3)
B. Power snatch + hang snatch + snatch 5(80%x1+2+1)
C. Front squat 80%x2, 3(90%x1), 75%x3
SUN August 17/14
REST DAY
