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 23/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. High hang snatch + below the knee snatch 4×2+2 – build
B. Snatch 65-70-70-75%x3, 80-85%x2, 2(90%x1), 2(80%x2)
C. Snatch pulls to knees + snatch pull 90-95-100-105-110%x1+2
D. Front squats 60-70-75-85%x4
National
A. High hang snatch + below the knee snatch 4×2+2 – build
B. Snatch 60-65-70-75%x3, 80-85%x2, 2(90%x1), 2(80%x2)
C. Snatch pulls to knees + snatch pull 90-95-100-105-110%x1+2
D. Front squats 60-70-75-85%x4
Prov I
A. High hang snatch + below the knee snatch 3×2+2 – build
B. Snatch 65-70-70-75%x3, 80-85%x2, 90%x1, 2(80%x2)
C. Snatch pulls to knees + snatch pull 90-95-100-105%x1+2
D. Front squats 60-70-75-85%x4
Prov II
A. High hang snatch + below the knee snatch 3×2+2 – build
B. Snatch 65-70-70-75%x3, 85%x2, 90%x1, 80%x2
C. Snatch pulls to knees + snatch pull 90-100-105%x1+2
D. Front squats 60-70-75-85%x4
Prov III
A. High hang snatch + below the knee snatch 3×2+2 – build
B. Snatch 65-70-70-75%x3, 85%x2, 90%x1, 80%x2
C. Snatch pulls to knees + snatch pull 90-100-105%x1+2
D. Front squats 65-75-85%x4
Prov IV
A. High hang snatch + below the knee snatch 3×2+2 – build
B. Snatch 65-70-75%x3, 85%x2, 90%x1, 80%x2
C. Snatch pulls to knees + snatch pull 90-100-105%x1+1
D. Front squats 65-75-85%x4
TUES June 24/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. High hang clean + hang clean + below the knee clean 4×1+1+1
B. Clean 60-65-70-75%x3, 80-85%x2, 2(90%x1), 2(80%x2)
C. Clean pull to knees + clean pull 4(115%x1+3)
D. Push jerk 4×3 – moderate loads
National
A. High hang clean + hang clean + below the knee clean 4×1+1+1
B. Clean 60-65-70-75%x3, 80-85%x2, 2(90%x1), 2(80%x2)
C. Clean pull off blocks (knees) 4(115%x3)
Prov I
A. High hang clean + hang clean + below the knee clean 3×1+1+1
B. Clean 65-70-70-75%x3, 80-85%x2, 90%x1, 80%x2
C. Clean pull off blocks (knees) 3(115%x3)
Prov II
A. High hang clean + hang clean + below the knee clean 3×1+1+1
B. Clean 65-70-75%x3, 80-85%x2, 90%x1, 80%x2
C. Clean pull off blocks (knees) 3(115%x3)
Prov III
A. High hang clean + hang clean + below the knee clean 3×1+1+1
B. Clean 65-75%x3, 80-85%x2, 90%x1, 80%x2
C. Clean pull off blocks (knees) 3(115%x3)
Prov IV
A. High hang clean + hang clean + below the knee clean 3×1+1+1
B. Clean 65-75%x3, 80-85%x2, 90%x1, 80%x2
C. Clean pull off blocks (knees) 3(115%x3)
WED June 25/14
REST DAY
THURS June 26/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×2+1 (light to moderate loads – warm-up)
B. Jerk of rack doubles to 80%, singles to 90% and then 2(75%x3) – load and play as you feel necessary (no more than 12 reps total without the back off sets)
C. Back squat – build to 5RM
National
A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×2+1 (light to moderate loads – warm-up)
B. Jerk of rack doubles to 80%, singles to 90% and then 2(75%x3) – load and play as you feel necessary (no more than 12 reps total without the back off sets)
C. Back squat – build to 5RM
Prov I
A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×2+1 (light to moderate loads – warm-up)
B. Jerk of rack doubles to 80%, singles to 90% and then 2(75%x3) – load and play as you feel necessary (no more than 12 reps total without the back off sets)
C. Back squat – build to 5RM
Prov II
A. Jerk of rack doubles to 80%, singles to 90% and then 2(75%x3) – load and play as you feel necessary (no more than 12 reps total without the back off sets)
B. Back squat – build to 5RM
Prov III
A. Jerk of rack doubles to 80%, singles to 90% and then 2(75%x2) – load and play as you feel necessary (no more than 12 reps total without the back off sets)
B. Back squat – build to 5RM
Prov IV
A. Jerk of rack singles to 80%, singles to 90% and then 2(75%x2) – load and play as you feel necessary (no more than 12 reps total without the back off sets)
B. Back squat – build to 5RM
FRI June 27/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
International IV
A. Snatch 65-70-75%x3, 80-87.5%x2, 82.5-90%x2, 82.5%-92.5%x1
B. Hang snatch pulls 3(90%x2)
C. Press 4(80%x3)
National
A. Snatch 65-70-75%x3, 80-87.5%x2, 82.5-90%x2, 82.5%-92.5%x1
B. Clean and jerk 65-70-75%x2+1, 80-87.5%x2+1, 82.5-90%x2+1, 82.5%-92.5%x1+1
C. Deadlift 5(120%x1) – with 10 sec eccentric
D. Press 4(80%x3)
Prov I
A. Snatch 65-70-75%x3, 80-87.5%x2, 82.5-90%x2, 82.5%-92.5%x1
B. Clean and jerk 65-70-75%x2+1, 80-87.5%x2+1, 82.5-90%x2+1, 82.5%-92.5%x1+1
C. Deadlift 3(120%x1) – with 10 sec eccentric
C. Press 3(80%x3)
Prov II
A. Snatch 65-70-75%x3, 80-87.5%x2, 82.5-90%x2, 82.5%-92.5%x1
B. Clean and jerk 65-70-75%x2+1, 80-87.5%x2+1, 82.5-90%x2+1, 82.5%-92.5%x1+1
C. Deadlift 3(120%x1) – with 10 sec eccentric
C. Press 3(80%x3)
Prov III
A. Snatch 65-75%x3, 80-87.5%x2, 82.5-90%x2, 82.5%-92.5%x1
B. Clean and jerk 65-75%x2+1, 80-87.5%x2+1, 82.5-90%x2+1, 82.5%-92.5%x1+1
C. Deadlift 3(120%x1) – with 10 sec eccentric
C. Press 3(80%x3)
Prov IV
A. Snatch 65-75%x3, 80-87.5%x2, 82.5-90%x2, 82.5%x1
B. Clean and jerk 65-75%x2+1, 80-87.5%x2+1, 82.5-90%x2+1, 82.5%x1+1
C. Deadlift 2(120%x1) – with 10 sec eccentric
C. Press 3(80%x3)
SAT June 28/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
Int IV
A. Clean and jerk 65-70-75%x2+1, 80-87.5%x2+1, 82.5-90%x2+1, 82.5%-92.5%x1+1, 3(75%x2)
B. Deadlift 5(120%x1) – with 10 sec eccentric
SUN June 29/14
REST DAY
