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. The weightlifting program is designed with a competitive outlet, 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 02/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power snatch + snatch + snatch balance – 65-70%x1+2+1, 3(75%1+2+1)
B. Snatch high pulls 3(90%x5)
C. Back squats 10(68%x4) – rest 75-90sec
D. Press 10×2@90% – every min on the min – base load increase off last weeks reps (ask coach)
CLASS 1
A. Power snatch + snatch + snatch balance – 65-70%x1+2+1, 3(75%1+2+1)
B. Snatch high pulls 3(90%x5)
C. Back squats 8(68%x4) – rest 75-90sec
D. Press 10×2@90% – every min on the min
CLASS 2
A. Power snatch + snatch + snatch balance – 65-70%x1+2+1, 3(75%1+2+1)
B. Snatch high pulls 3(90%x5)
C. Back squats 8(68%x4) – rest 60sec
D. Press 8×2@90% – every min on the min
CLASS 3
A. Power snatch + snatch + snatch balance – 65-70%x1+2+1, 3(75%1+2+1)
B. Snatch high pulls 3(90%x5)
C. Back squats 8(68%x4) – rest 75-90sec
D. Press 8×2@90% – every min on the min
TUES June 03/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power clean + clean 70%x1+3, 4(75%1+3)
B. Front squats 60-65-70-75-80%x3
C. Clean deadlift 3(110%x4)
CLASS 1
A. Power clean + clean 70%x1+3, 4(75%1+3)
B. Front squats 60-65-70-75-80%x3
C. Clean deadlift 4(110%x4)
CLASS 2
A. Power clean + clean 70%x1+3, 3(75%1+3)
B. Front squats 60-65-70-75-80%x3
C. Clean deadlift 3(110%x4)
CLASS 3
A. Power clean + clean 70%x1+3, 3(75%1+3)
B. Front squats 60-65-70-75-80%x3
C. Clean deadlift 3(110%x4)
WED June 04/14
REST DAY
THURS June 05/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Jerk or blocks or rack 60-65-70%x3, 8(77.5%x2)
B. Back squats –work to 8RM
C. Clean deadlift to knees (105%x3)
D. Bench press 3(80%x2), 2(80%x3)
E. Clean pulls off blocks (knees) 2(95%x3), 2(100%x2), 3(105%x1)
CLASS 1
A. Jerk or blocks or rack 60-65-70%x3, 6(77.5%x2)
B. Back squats –work to 8RM
C. Clean deadlift to knees 4(105%x3)
D. Bench press 3(80%x2), 2(80%x3)
E. Clean pulls off blocks (knees) 95%x3, 100%x2, 3(105%x1)
CLASS 2
A. Jerk or blocks or rack 70%x3, 4(77.5%x2)
B. Back squats –work to 8RM
C. Clean deadlift to knees 3(105%x3)
D. Bench press 2(80%x2), 2(80%x3)
E. Clean pulls off blocks (knees) 90%x3, 95%x2, 2(100%x1)
CLASS 3
A. Jerk or blocks or rack 70%x3, 4(77.5%x2)
B. Back squats –work to 8RM
C. Clean deadlift to knees 3(105%x3)
D. Bench press 2(80%x2), 2(80%x3)
E. Clean pulls off blocks (knees) 95%x3, 100%x2, 2(105%x1)
FRI June 06/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch – 60-65-70%x4, 80%x3, 5(85%x2)
B. Press 4×8 @ moderate loads
CLASS 1
A. Snatch – 60-65-70%x4, 80%x3, 5(85%x2)
B. Clean and jerk – 60-65-70%x3+2, 80%x2+2, 2(85%x2+1)
C. Press 4×8 @ moderate loads
CLASS 2
A. Snatch – 60-65-70%x4, 80%x3, 5(85%x2)
B. Clean and jerk – 60-65-70%x3+2, 80-85%x2+1
C. Press 3×8 @ moderate loads
CLASS 3
A. Snatch – 60-65-70%x4, 80-85%x2
B. Clean and jerk – 60-65-70%x3+2, 80-88%x2+1
C. Press 3×8 @ moderate loads
SAT June 07/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Clean and jerk – 60-65-70%x3+2, 80%x2+2, 3(85%x2+1)
B. Back squats 4(65%x8)
SUN June 08/14
REST DAY
