OLY: June 30-July 06, 2014.

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 30/14

WARM-UP
Warm-up – back squats to 50-60% 1RM

WOD

International IV

A. Hang paused snatch (pause for 3 sec at hang), One inch off floor snatch 4×2+2 – build

B. Snatch 60-65-70-75%x3, 85-90%x2, 2(95%x1), 90%x1, 2(80%x2)

C. Snatch pulls to knees + snatch pull 85-90-95-100-105%x1+2

D. Front squats 65-75-85-90%x2

National

A. Hang paused snatch (pause for 3 sec at hang), One inch off floor snatch 4×2+2 – build

B. Snatch 60-65-70-75%x3, 85-90%x2, 2(95%x1), 90%x1, 2(80%x2)

C. Snatch pulls to knees + snatch pull 85-90-95-100-105%x1+2

D. Front squats 65-75-85-90%x2

Prov I

A. High hang snatch – light tech work only

B. Snatch 60-65-70-75%x3, 85-90%x2, 2(95%x1), 90%x1, 2(80%x2)

C. Snatch pulls to knees + snatch pull 85-90-95-100-105%x1+2

D. Front squats 60-65-75-85-90%x2

Prov II

A. High hang snatch – light tech work only

B. Snatch 60-65-70-75%x3, 85-90%x2, 2(95%x1), 90%x1, 2(80%x2)

C. Snatch pulls to knees + snatch pull 85-90-95-100-105%x1+2

D. Front squats 60-65-75-85-90%x2

Prov III

A. High hang snatch – light tech work only

B. Snatch 60-65-70-75%x3, 85-90%x2, 2(95%x1), 90%x1, 2(80%x2)

C. Snatch pulls to knees + snatch pull 85-90-95-100-105%x1+2

D. Front squats 65-75-85-90%x2

Prov IV

A. High hang snatch – light tech work only

B. Snatch 65-70-75%x3, 85-90%x2, 2(95%x1), 90%x1, 2(80%x2)

C. Snatch pulls to knees + snatch pull 85-95-100-105%x1+2

D. Front squats 65-75-85-90%x2

TUES July 01/14

GYM CLOSED for Canada Day

WED July 02/14

WARM-UP
Warm-up – back squats to 50-60% 1RM

WOD

International IV

A. Hang paused clean (pause for 3 sec at hang), One inch off floor clean 3×1+1 – build

B. Clean 60-65-70-75%x3, 80-85-90%x2, 2(95%x1), 90%x1, 2(80%x2)

C. Clean pull to knees + clean pull 4(110%x1+3)

D. Push jerk 4×3 – moderate loads

National

A. Hang paused clean (pause for 3 sec at hang), One inch off floor clean 3×1+1 – build

B. Clean 60-70-75%x3, 85-90%x2, 2(95%x1), 90%x1, 2(80%x2)

C. Clean pull off blocks (knees) 4(105%x3)

Prov I

A. Hang paused clean (pause for 3 sec at hang), One inch off floor clean 4×3+3 – very light load – work on tech

B. Clean 60-70-75%x3, 85-90%x2, 2(95%x1), 90%x1, 2(80%x2)

C. Clean pull off blocks (knees) 4(105%x3)

Prov II

A. Hang paused clean (pause for 3 sec at hang), One inch off floor clean 4×3+3 – very light load – work on tech

B. Clean 60-70-75%x3, 85-90%x2, 2(95%x1), 90%x1, 2(80%x2)

C. Clean pull off blocks (knees) 4(105%x3)

Prov III

A. Hang paused clean (pause for 3 sec at hang), One inch off floor clean 4×3+3 – very light load – work on tech

B. Clean 65-75%x3, 85-90%x2, 2(95%x1), 2(80%x2)

C. Clean pull off blocks (knees) 3(105%x3)

Prov IV

A. Hang paused clean (pause for 3 sec at hang), One inch off floor clean 4×3+3 – very light load – work on tech

B. Clean 65-75%x3, 85-90%x2, 2(95%x1), 2(80%x2)

C. Clean pull off blocks (knees) 3(105%x3)

THURS July 03/14

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 3×1+1 (light to moderate loads – warm-up)

B. Jerk of rack doubles to 80%, singles to 90% and then 2(80%x2) – load and play as you feel necessary (no more than 12 reps total without the back off sets)

C. Back squat – build to 3RM

National

A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×1+1 (light to moderate loads – warm-up)

B. Jerk of rack doubles to 80%, singles to 90% and then 2(80%x2) – load and play as you feel necessary (no more than 12 reps total without the back off sets)

C. Back squat – build to 3RM

Prov I

A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×1+1 (light to moderate loads – warm-up)

B. Jerk of rack doubles to 80%, singles to 90% and then 2(80%x2) – load and play as you feel necessary (no more than 12 reps total without the back off sets)

C. Back squat – build to 3RM

Prov II

A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×1+1 (light to moderate loads – warm-up)

B. Jerk of rack doubles to 80%, singles to 90% and then 2(80%x2) – load and play as you feel necessary (no more than 12 reps total without the back off sets)

C. Back squat – build to 3RM

Prov III

A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×1+1 (light to moderate loads – warm-up)

B. Jerk of rack doubles to 80%, singles to 90% and then 2(80%x2) – load and play as you feel necessary (no more than 12 reps total without the back off sets)

C. Back squat – build to 3RM

Prov IV

A. Behind the neck snatch grip push press + behind the neck snatch grip jerk 3×1+1 (light loads – warm-up)

B. Jerk of rack singles to 90% and then 2(80%x2) – load and play as you feel necessary (no more than 12 reps total without the back off sets)

C. Back squat – build to 3RM