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 June 14/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x4, 75-80%x3, 3(85%x1)
C. Clean and jerk 50-60-70%x2+1, 75-80%x2+1, 2(85%x1)
D. Back squats – work to maximal effort single in less than 12 reps
National
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x4, 75-80%x3, 3(85%x1)
C. Clean and jerk 50-60-70%x2+1, 75-80%x2+1, 2(85%x1)
D. Back squats – work to maximal effort single in less than 12 reps
Prov I
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x4, 75-80%x3, 85%x1
C. Clean and jerk 50-60-70%x2+1, 80%x2+1, 85%x1
D. Back squats – work to maximal effort single in less than 12 reps
Prov II
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x4, 75-80%x3
C. Clean and jerk 50-60-70%x2+1, 80%x2+1
D. Back squats – work to maximal effort single in less than 12 reps
Prov III
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x4, 80%x3
C. Clean and jerk 50-60-70%x2+1, 75%x2+1
D. Back squats – work to maximal effort single in less than 12 reps
Prov IV
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70-80%x3
C. Clean and jerk 60-70%x2+1, 75%x2+1
D. Back squats – work to maximal effort single in less than 12 reps
TUES June 15/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x3, 75-80%x2, 85%x1
C. Clean and jerk 50-60-70%x3+1, 75-80%x1
D. Front squats 65-75%x3, 80%x2, 85%x1
National
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x3, 75-80%x2, 85%x1
C. Clean and jerk 50-60-70%x3+1, 75-80%x1
D. Front squats 65-75%x3, 80%x2, 85%x1
Prov I
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x3, 75-80%x2
C. Clean and jerk 60-70%x3+1, 75-80%x1
D. Front squats 65-75%x3, 80%x2
Prov II
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x3, 75-80%x2
C. Clean and jerk 60-70%x3+1, 80%x1
D. Front squats 65-75%x3, 80%x2
Prov III
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x3, 75-80%x2
C. Clean and jerk 60-70%x3+1, 80%x1
Prov IV
A. High hang power snatch + hang snatch + OHS 4×1+1+1 (warm-up loads – 30-50%)
B. Snatch 50-60-70%x3, 80%x2
C. Clean and jerk 60-70%x3+1, 80%x1
WED June 16/14
REST DAY
THURS June 17/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
Rest Day
National
Rest Day
Prov I
Rest Day
Prov II
Rest Day
Prov III
Rest Day
Prov IV
Rest Day
FRI June 18/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
VIDEO all lifts and send to me please (or on my ipad – hold sideways damn it)
WOD
International IV
**Calculate your goal weights and use 92.5% as your opening attempt then calculate all percentages below from this load.
A. Snatch 2(50%x2), 2(60%x1), 70-75-80-85-90-95%, opener + 2 more lifts to maximal.
B. Clean and jerk 2(50%x2), 70-80-85-90-95%, opener + 2 more lifts to maximal.
National
**Calculate your goal weights and use 92.5% as your opening attempt then calculate all percentages below from this load.
A. Snatch 2(50%x2), 2(60%x1), 70-75-80-85-90-95%, opener + 2 more lifts to maximal.
B. Clean and jerk 2(50%x2), 70-80-85-90-95%, opener + 2 more lifts to maximal.
Prov I
**Calculate your goal weights and use 92.5% as your opening attempt then calculate all percentages below from this load.
A. Snatch 2(50%x2), 2(60%x1), 70-75-80-85-90-95%, opener + 2 more lifts to maximal.
B. Clean and jerk 2(50%x2), 70-80-85-90-95%, opener + 2 more lifts to maximal.
Prov II
**Calculate your goal weights and use 92.5% as your opening attempt then calculate all percentages below from this load.
A. Snatch 2(50%x2), 2(60%x1), 70-75-80-85-90-95%, opener + 2 more lifts to maximal.
B. Clean and jerk 2(50%x2), 70-80-85-90-95%, opener + 2 more lifts to maximal.
Prov III
**Calculate your goal weights and use 92.5% as your opening attempt then calculate all percentages below from this load.
A. Snatch 2(50%x2), 2(60%x1), 70-75-80-85-90-95%, opener + 2 more lifts to maximal.
B. Clean and jerk 2(50%x2), 70-80-85-90-95%, opener + 2 more lifts to maximal.
Prov IV
**Calculate your goal weights and use 92.5% as your opening attempt then calculate all percentages below from this load.
A. Snatch 2(50%x2), 2(60%x1), 70-75-80-85-90-95%, opener + 2 more lifts to maximal.
B. Clean and jerk 2(50%x2), 70-80-85-90-95%, opener + 2 more lifts to maximal.
SAT June 19/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
Int IV
Rest day or gymnastics volume work
SUN June 20/14
REST DAY
