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 – 10:00, 11:00am 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 09/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Drop snatch 4×4
B. Power snatch + hang snatch + snatch + snatch balance – 60-65%x1+1+1+1, 70%1+1+1+1, 4(72.5%x1+1+1+1)
C. Snatch high pulls 4(90%x5)
D. Back squats 10(75%x3) – rest 90-120sec
E. Press 12×2@ 90% – every min on the min
CLASS 1
A. Drop snatch 4×4
B. Power snatch + hang snatch + snatch + snatch balance – 60-65%x1+1+1+1, 70%1+1+1+1, 4(72.5%x1+1+1+1)
C. Snatch high pulls 4(90%x5)
D. Back squats 10(75%x3) – rest 90-120sec
E. Press 12×2@ 90% – every min on the min
CLASS 2
A. Power snatch + hang snatch + snatch + snatch balance – 60-65%x1+1+1+1, 70%1+1+1+1, 3(72.5%x1+1+1+1)
B. Snatch high pulls 4(90%x5)
C. Back squats 8(75%x3) – rest 90-120sec
D. Press 8×2@ 90% – every min on the min
CLASS 3
A. Power snatch + snatch + snatch balance – 60-65%x1+1+1, 70%1+1+1, 4(72.5%x1+1+1)
B. Snatch high pulls 3(90%x5)
C. Back squats 6(75%x3) – rest 90-20sec
D. Press 6×2@ 90% – every min on the min
TUES June 10/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power clean + clean 65%x1+4, 4(72.5%1+4)
B. Front squats 65%x5, 70%x4, 75%x3, 80%x2, 85%x1
C. Clean deadlift 3(115%x4)
CLASS 1
A. Power clean + clean 65%x1+4, 4(72.5%1+4)
B. Front squats 65%x5, 70%x4, 75%x3, 80%x2, 85%x1
C. Clean deadlift 4(115%x4)
CLASS 2
A. Power clean + clean 65%x1+3, 3(75%1+4)
B. Front squats 65%x5, 70%x4, 75%x3, 80%x2, 85%x1
C. Clean deadlift 3(115%x4)
CLASS 3
A. Power clean + clean 65%x1+2, 3(72.5%1+4)
B. Front squats 70%x4, 75%x3, 80%x2, 85%x1
C. Clean deadlift 3(115%x4)
WED June 11/14
REST DAY
THURS June 12/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Jerk on blocks or rack 60-65-70-75%x3, 10(80%x2)
B. Back squats –work to 5RM
C. Clean deadlift to knees 4(110%x3)
D. Bench press 5(85%x2)
E. Clean pulls off blocks (knees) 95%x5, 100%x4, 4(110%x3)
CLASS 1
A. Jerk on blocks or rack 60-65-70-75%x3, 8(80%x2)
B. Back squats –work to 5RM
C. Clean deadlift to knees 4(110%x3)
D. Bench press 5(85%x2)
E. Clean pulls off blocks (knees) 95%x3, 100%x2, 4(110%x1)
CLASS 2
A. Jerk on blocks or rack 60-65-70-75%x3, 6(80%x2)
B. Back squats –work to 5RM
C. Clean deadlift to knees 3(110%x3)
D. Bench press 4(85%x2)
E. Clean pulls off blocks (knees) 3(110%x1)
CLASS 3
A. Jerk on blocks or rack 60-65-70-75%x3, 6(80%x2)
B. Back squats –work to 5RM
C. Clean deadlift to knees 3(110%x3)
D. Bench press 4(85%x2)
E. Clean pulls off blocks (knees) 95%x3, 100%x2, 2(110%x1)
FRI June 13/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch – 60-65-70%x4, 80%x3, 2(90%x1)
B. Press 4×8 @ moderate loads
C. Behind the neck snatch grip presses 4×4
CLASS 1
A. Snatch – 60-65-70%x4, 80%x3, 2(90%x1)
B. Clean and jerk – 60-65-70%x3+2, 80%x2+2, 2(90%x1)
C. Press 4×8 @ moderate loads
CLASS 2
A. Snatch – 65-70%x4, 80-85%x3, 2(90%x1)
B. Clean and jerk – 65-70%x3+2, 80%x2+2, 2(90%x1)
C. Press 3×8 @ moderate loads
CLASS 3
A. Snatch – 60-65-75%x4, 85%x3,
B. Clean and jerk – 60-65-70%x3+2, 80%x2+2, 2(90%x1)
C. Press 3×6 @ moderate loads
SAT June 14/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Clean and jerk – 60-65-70%x3+2, 80%x2+2, 2(90%x1)
B. Back squats 4(65%x8)
SUN June 15/14
REST DAY
