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 25/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 3(80%x2)
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 2(80%x2)
C. Front squats 3(95%x1), 3(85%x2)
D. Clean pulls 4(105%x4)
National
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 3(80%x2)
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 2(80%x2)
C. Front squats 3(95%x1), 3(85%x2)
D. Clean pulls 4(105%x4)
Prov I
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 3(80%x2)
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 2(80%x2)
C. Front squats 3(95%x1), 2(85%x2)
D. Clean pulls 3(105%x4)
Prov II
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 2(80%x2)
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 2(80%x2+1)
C. Front squats 3(95%x1), 85%x2
D. Clean pulls 3(105%x4)
Prov III
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 2(80%x2)
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 2(80%x2+1)
C. Front squats 3(95%x1)
D. Clean pulls 3(105%x4)
Prov IV
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 80%x2
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 80%x2+1
C. Front squats 3(95%x1)
D. Clean pulls 3(105%x4)
TUES August 26/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Power snatch 4(75%x2)
B. Power clean 3(75%x2)
C. Jerk 5(75%x3)
National
A. Power snatch 4(75%x2)
B. Power clean 3(75%x2)
C. Jerk 5(75%x3)
Prov I
A. Power snatch 4(75%x2)
B. Power clean 4(75%x2)
C. Jerk 4(75%x3)
Prov II
A. Power snatch 4(75%x2)
B. Power clean 4(75%x2)
C. Jerk 3(75%x3)
Prov III
A. Power snatch 4(75%x2)
B. Power clean 4(75%x2)
C. Jerk 3(75%x3)
Prov IV
A. Power snatch 4(75%x2)
B. Power clean 4(75%x2)
C. Jerk 3(75%x3)
WED August 27/14
REST DAY
THURS August 28/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 80%x2
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 80%x2
C. Back squats 3(95%x1), 3(85%x2)
D. Snatch pulls 4(105%x4)
National
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads)
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads)
C. Back squats 3(95%x1), 3(85%x2)
D. Snatch pulls 4(105%x4)
Prov I
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads)
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads)
C. Back squats 3(95%x1), 2(85%x2)
D. Snatch pulls 3(105%x4)
Prov II
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads)
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads)
C. Back squats 3(95%x1), 85%x2
D. Snatch pulls 3(105%x4)
Prov III
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads)
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads)
C. Back squats 3(95%x1),
D. Snatch pulls 3(105%x4)
Prov IV
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads)
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads)
C. Back squats 2(95%x1),
D. Snatch pulls 2(105%x4)
FRI August 29/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Power snatch + snatch 5(70%x1+2)
B. Power clean + clean + push jerk 5(70%x1+1+1)
National
A. Power snatch + snatch 5(70%x1+2)
B. Power clean + clean + push jerk 4(70%x1+1+1)
C. Clean deadlifts 3(120%x4)
Prov I
A. Power snatch + snatch 4(70%x1+2)
B. Power clean + clean + push jerk 3(70%x1+1+1)
C. Clean deadlifts 3(120%x4)
Prov II
A. Power snatch + snatch 4(70%x1+2)
B. Clean + push jerk 3(70%x1+1)
C. Clean deadlifts 3(120%x4)
Prov III
A. Power snatch + snatch 3(70%x1+2)
B. Clean + push jerk 3(70%x1+1)
C. Clean deadlifts 3(120%x4)
Prov IV
A. Power snatch + snatch 3(70%x1+2)
B. Clean + push jerk 3(70%x1+1)
C. Clean deadlifts 3(120%x4)
SAT August 30/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
Int IV
A. Snatch 2(50%x2), 60%x2, 70-80-85-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 80%x2
B. Clean and jerk –2(50%x2), 60%x2, 70-80-90-95-100%x1, 100%+(no more than 2 misses today at heavy loads), 80%x2
SUN August 31/14
REST DAY
