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 21/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Snatch grip behind the neck press + Snatch balance 5×4+2
B. Power snatch + snatch 6(70%x1+4)
C. Snatch high pulls 5(85%x5)
D. Front squat 5(70%x5)
E. Snatch deadlift to knees + snatch deadlift 5(100%x2+3)
F. Press 4(85%x3)
National
A. Snatch grip behind the neck press + Snatch balance 4×4+2
B. Power snatch + snatch 5(70%x1+4)
C. Snatch high pulls 4(85%x5)
D. Front squat 5(70%x5)
E. Snatch deadlift to knees + snatch deadlift 4(100%x2+3)
Prov I
A. Snatch grip behind the neck press + Snatch balance 4×4+2
B. Power snatch + snatch 5(70%x1+4)
C. Snatch high pulls 4(85%x5)
D. Front squat 5(70%x5)
E. Snatch deadlift to knees + snatch deadlift 4(100%x2+3)
Prov II
A. Snatch grip behind the neck press + Snatch balance 4×4+2
B. Power snatch + snatch 5(70%x1+4)
C. Snatch high pulls 4(85%x5)
D. Front squat 5(70%x5)
E. Snatch deadlift to knees + snatch deadlift 4(100%x2+3)
Prov III
A. Snatch grip behind the neck press + Snatch balance 3×4+2
B. Power snatch + snatch 5(70%x1+4)
C. Snatch high pulls 4(85%x5)
D. Front squat 4(70%x5)
E. Snatch deadlift to knees + snatch deadlift 3(100%x2+3)
Prov IV
A. Snatch grip behind the neck press + Snatch balance 3×2+2
B. Power snatch + snatch 5(70%x1+4)
C. Snatch high pulls 3(85%x5)
D. Front squat 4(70%x5)
E. Snatch deadlift to knees + snatch deadlift 3(100%x2+3)
TUES July 22/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. OHS + behind the neck snatch grip jerk 4(60%x2+2) 0f snatch load
B. Jerk 65-70-75%x3, 6(80%x3)
C. Hang cleans 5(70%x4)
National
A. OHS + behind the neck snatch grip jerk 4(60%x2+2) 0f snatch load
B. Jerk 65-70-75%x3, 5(80%x3)
C. Hang cleans 4(70%x4)
Prov I
A. OHS + behind the neck snatch grip jerk 4(60%x2+2) 0f snatch load
B. Jerk 65-70-75%x3, 5(80%x3)
C. Hang cleans 4(70%x4)
Prov II
A. OHS + behind the neck snatch grip jerk 3(60%x2+2) 0f snatch load
B. Jerk 65-70-75%x3, 4(80%x3)
C. Hang cleans 4(70%x4)
Prov III
A. OHS + behind the neck snatch grip jerk 3(60%x2+1) 0f snatch load
B. Jerk 65-70-75%x3, 4(80%x3)
C. Hang cleans 4(70%x4)
Prov IV
A. OHS + behind the neck snatch grip jerk 3(60%x1+1) 0f snatch load
B. Jerk 70-75%x3, 4(80%x3)
C. Hang cleans 4(70%x4)
WED July 23/14
REST DAY
THURS July 24/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Muscle snatch 4(50%4)
B. Hang snatch + snatch + snatch pull 6(70%x1+3+2)
C. Back squat 6(75%x6)
D. Press 6(80%x4)
E. Snatch deadlift + snatch shrugs 5(100%x1+3)
National
A. Muscle snatch 4(50%4)
B. Hang snatch + snatch + snatch pull 5(70%x1+3+2)
C. Back squat 5(75%x6)
D. Press 6(80%x4)
E. Snatch deadlift + snatch shrugs 4(100%x1+3)
Prov I
A. Muscle snatch 4(50%4)
B. Hang snatch + snatch + snatch pull 5(70%x1+3+2)
C. Back squat 4(75%x6)
D. Press 5(80%x4)
E. Snatch deadlift + snatch shrugs 3(100%x1+3)
Prov II
A. Muscle snatch 3(50%x4)
B. Hang snatch + snatch + snatch pull 5(70%x1+3+2)
C. Back squat 4(75%x6)
D. Press 4(80%x4)
E. Snatch deadlift + snatch shrugs 3(100%x1+3)
Prov III
A. Muscle snatch 2(50%x3)
B. Hang snatch + snatch + snatch pull 4(70%x1+3+2)
C. Back squat 4(75%x6)
D. Press 4(80%x4)
E. Snatch deadlift + snatch shrugs 3(100%x1+3)
Prov IV
A. Hang snatch + snatch + snatch pull 4(70%x1+3+2)
B. Back squat 4(75%x6)
C. Press 4(80%x4)
D. Snatch deadlift + snatch shrugs 3(100%x1+3)
FRI July 25/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. High hang cleans 4(50%x4)
B. Power clean + clean 6(70%1+4)
C. Clean deadlift + below the knee clean pulls 5(90%x1+4)
National
A. High hang cleans 4(50%x4)
B. Power clean + clean 5(70%1+4)
C. Clean deadlift + below the knee clean pulls 4(90%x1+4)
Prov I
A. High hang cleans 4(50%x4)
B. Power clean + clean 5(70%1+4)
C. Clean deadlift + below the knee clean pulls 4(90%x1+4)
C. Front squat 5(80%x3)
Prov II
A. High hang cleans 3(50%x4)
B. Power clean + clean 5(70%1+4)
C. Clean deadlift + below the knee clean pulls 4(90%x1+4)
C. Front squat 5(80%x3)
Prov III
A. High hang cleans 3(50%x4)
B. Power clean + clean 4(70%1+4)
C. Clean deadlift + below the knee clean pulls 4(90%x1+4)
C. Front squat 4(80%x3)
Prov IV
A. High hang cleans 3(50%x2)
B. Power clean + clean 4(70%1+4)
C. Clean deadlift + below the knee clean pulls 4(90%x1+4)
C. Front squat 4(80%x3)
SAT July 26/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
Int IV
A. Push press + jerk 7(70%x1+3)
B. Power snatch + hang snatch + snatch 5(1+2+2)
C. Front squat 5(75%x4)
National
A. Push press + jerk 6(70%x1+3)
B. Power snatch + hang snatch + snatch 4(1+2+2)
C. Front squat 5(75%x4)
SUN July 27/14
REST DAY
