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 – 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 July 07/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
**I want videos of all max effort and heavy lifts sent to me or put on my i-pad (come talk to me)
International IV
A. Hang power clean + front squat + jerk 4-6 x 1+1+1 (warm-up loads – 30-50%)
**Before starting clean and jerk take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Clean and jerk 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Clean pulls 90%x4, 3(95%x3)
D. Front squats – 60-70-80%x2, 85-90-95-100+%x1
National
A. Hang power clean + front squat + jerk 4-6 x 1+1+1 (warm-up loads – 30-50%)
**Before starting clean and jerk take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Clean and jerk 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Clean pulls 90%x4, 3(95%x3)
D. Front squats – 60-70-80%x2, 85-90-95-100+%x1
Prov I
A. Hang power clean + front squat + jerk 4-6 x 1+1+1 (warm-up loads – 30-50%)
**Before starting clean and jerk take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Clean and jerk 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Clean pulls 90%x4, 3(95%x3)
D. Front squats – 60-70-80%x2, 85-90-95-100+%x1
Prov II
A. Hang power clean + front squat + jerk 4-6 x 1+1+1 (warm-up loads – 30-50%)
**Before starting clean and jerk take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Clean and jerk 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Clean pulls 90%x3, 3(95%x3)
D. Front squats – 70-80%x2, 85-90-95-100+%x1
Prov III
A. Hang power clean + front squat + jerk 4-6 x 1+1+1 (warm-up loads – 30-50%)
**Before starting clean and jerk take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Clean and jerk 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Clean pulls 90%x3, 2(95%x3)
D. Front squats – 70-80%x2, 85-90-95-100+%x1
Prov IV
A. Hang power clean + front squat + jerk 4-6 x 1+1+1 (warm-up loads – 30-50%)
**Before starting clean and jerk take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Clean and jerk 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Clean pulls 90%x3, 95%x2
D. Front squats – 70-80%x2, 85-90-95-100+%x1
TUES July 08/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×2+1 (light to moderate loads – warm-up)
B. Snatch 55-60-65%x4, 70%x3, 2(75%x3)
C. Power clean and push jerk 50-60-65-70%x2+1, 3(75%x2+1)
National
A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×2+1 (light to moderate loads – warm-up)
B. Snatch 55-60-65%x4, 70%x3, 2(75%x3)
C. Power clean and push jerk 50-60-65-70%x2+1, 3(75%x2+1)
Prov I
A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×2+1 (light to moderate loads – warm-up)
B. Snatch 55-60-65%x4, 70%x3, 2(75%x3)
C. Power clean and push jerk 50-60-65-70%x2+1, 3(75%x2+1)
Prov II
A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×2+1 (light to moderate loads – warm-up)
B. Snatch 55-60-65%x4, 70%x3, 2(75%x3)
C. Power clean and push jerk 50-60-65%x2+1, 3(70%x2+1)
Prov III
A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×2+1 (light to moderate loads – warm-up)
B. Snatch 55-60-65%x4, 70%x3, 2(75%x3)
C. Power clean and push jerk 50-60-65%x2+1, 2(70%x2+1)
Prov IV
A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×2+1 (light to moderate loads – warm-up)
B. Snatch 55-60-65%x4, 70%x3, 2(75%x3)
C. Power clean and push jerk 50-60-65%x2+1, 70%x2+1
WED July 09/14
REST DAY
THURS July 10/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Power snatch + snatch 50-60-65-70%x2+2
B. Clean and jerk 50-60-65-70%x2+2
National
REST DAY
Prov I
REST DAY
Prov II
REST DAY
Prov III
REST DAY
Prov IV
REST DAY
FRI July 11/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
TEST DAY – all max and heavy lifts need to be video taped and sent to me or put on my i-pad.
International IV
REST DAY or Saturdays workout if you want to train with others,
National
A. Hang power snatch + snatch 3-5 x 2+2 – light warm-up loads
**Before starting snatch take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Snatch 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Snatch pulls 85-90-95%x4, 2(100%x2)
D. Deadlifts 3(110%x4)
E. Press 8(90%x1)
Prov I
A. Hang power snatch + snatch 3-5 x 2+2 – light warm-up loads
**Before starting snatch take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Snatch 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Snatch pulls 85-90-95%x4, 2(100%x2)
D. Deadlifts 3(110%x3)
E. Press 6(90%x1)
Prov II
A. Hang power snatch + snatch 3-5 x 2+2 – light warm-up loads
**Before starting snatch take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Snatch 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Snatch pulls 85-90-95%x4, 100%x2
D. Deadlifts 3(110%x3)
E. Press 5(90%x1)
Prov III
A. Hang power snatch + snatch 3-5 x 2+2 – light warm-up loads
**Before starting snatch take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Snatch 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Snatch pulls 85-90-95%x4, 100%x2
D. Deadlifts 3(110%x3)
E. Press 5(90%x1)
Prov IV
A. Hang power snatch + snatch 3-5 x 2+2 – light warm-up loads
**Before starting snatch take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Snatch 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Snatch pulls 85-90-95%x4, 100%x2
D. Deadlifts 3(110%x3)
E. Press 5(90%x1)
SAT July 12/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
Int IV
A. Hang power snatch + snatch 3-5 x 2+2 – light warm-up loads
**Before starting snatch take your goal lift and calculate 92.5% for your opener. Based on this 92.5% complete the following;
B. Snatch 2(50%x2), 2(60%x1), 70-80-85-90-95%x1, opener (92.5%x1), then two more lifts. Try to create a sense of urgency on lifts as if it were a competition. Feel free to take more after the 3, but understand that this is your competition.
C. Snatch pulls 85-90-95%x4, 2(100%x2)
D. Deadlifts 3(110%x4)
E. Press 8(90%x1)
SUN July 13/14
REST DAY
