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 16/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Drop snatch 3×3
B. Power snatch + hang snatch + snatch 60-65%x1+1+1, 70%1+1+1, 3(72.5%x1+1+1)
C. Snatch high pulls 4(95%x2)
D. Back squats 7(65%x5) – rest 60-75sec
E. Press 8×2@ 90% – every min on the min
CLASS 1
A. Drop snatch 3×3
B. Power snatch + hang snatch + snatch 60-65%x1+1+1, 70%1+1+1, 4(77.5%x1+1+1)
C. Snatch high pulls 4(95%x2)
D. Back squats 7(65%x5) – rest 60-75sec
E. Press 8×2@ 90% – every min on the min
CLASS 2
A. Power snatch + hang snatch + snatch 60-65%x1+1+1, 70%1+1+1, 4(77.5%x1+1+1)
B. Snatch high pulls 4(95%x2)
C. Back squats 6(65%x5) – rest 60-75sec
D. Press 8×2@ 90% – every min on the min
CLASS 3
A. Power snatch + snatch 60-65%x1+1, 70%1+1, 4(77.5%x1+1)
B. Snatch high pulls 4(95%x2)
C. Back squats 4(65%x5) – rest 60-75sec
D. Press 6×2@ 90% – every min on the min
TUES June 17/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power clean + clean 70%x1+2, 4(77.5%1+2)
B. Front squats 70%x4, 75%x4, 85%x2
C. Clean deadlift 3(120%x4)
CLASS 1
A. Power clean + clean 70%x1+2, 4(77.5%1+2)
B. Front squats 60%x4, 70%x4, 75%x4, 85%x2
C. Clean deadlift 3(120%x4)
CLASS 2
A. Power clean + clean 70%x1+2, 4(77.5%1+2)
B. Front squats 70%x4, 75%x4, 85%x2
C. Clean deadlift 3(120%x3)
CLASS 3
A. Power clean + clean 70%x1+2, 4(77.5%1+2)
B. Front squats 75%x4, 85%x2
C. Clean deadlift 3(120%x3)
WED June 18/14
REST DAY
THURS June 19/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Jerk on blocks or rack 60-65-70-80%x3, 10(85%x1)
B. Back squats –work to 3RM
C. Clean deadlift to knees 4(115%x3)
D. Bench press 5(87.5%x2)
E. Clean pulls off blocks (knees) 105%x4, 4(115%x3)
CLASS 1
A. Jerk on blocks or rack 60-65-70-80%x2, 8(85%x1)
B. Back squats –work to 3RM
C. Clean deadlift to knees 4(115%x3)
D. Bench press 5(87.5%x2)
E. Clean pulls off blocks (knees) 105%x2, 4(115%x3)
CLASS 2
A. Jerk on blocks or rack 60-65-70-80%x2, 6(85%x1)
B. Back squats –work to 3RM
C. Clean deadlift to knees 3(115%x3)
D. Bench press 4(87.5%x2)
E. Clean pulls off blocks (knees) 105%x2, 3(115%x3)
CLASS 3
A. Jerk on blocks or rack 60-65-70-80%x2, 6(85%x1)
B. Back squats –work to 3RM
C. Clean deadlift to knees 3(115%x3)
D. Bench press 4(87.5%x2)
FRI June 20/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch – 60-65-70%x3, 80-85%x2, 2(95%x1)
B. Press 3×5 @ moderate loads
C. Behind the neck snatch grip presses 4×3
CLASS 1
A. Snatch – 60-65-70%x3, 80-85%x2, 2(95%x1)
B. Clean and jerk – 60-65-70%x3+2, 80-85%x1, 2(95%x1)
C. Press 3×6 @ moderate loads
CLASS 2
A. Snatch – 60-65-70%x3, 80-85%x2, 2(95%x1), 2(80%x2)
B. Clean and jerk – 60-65-70%x3+2, 80-85%x1, 2(95%x1), 1(80%x2)
CLASS 3
A. Snatch – 60-65-70%x3, 80-85%x2, 2(95%x1), 2(80%x2)
B. Clean and jerk – 60-65-70%x3+2, 80-85%x1, 2(95%x1), 1(80%x2)
SAT June 21/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Clean and jerk – 60-65-70%x3+2, 80-85%x1, 2(95%x1)
B. Back squats 3(65%x8)
**Reminder that this is Claire and Chad’s big wedding day – everyone is invited to the gym for drinks and party at 8:30pm – would love to have you all
SUN June 22/14
REST DAY
