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 May 05/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-65%x2, 2(70%x2), 2(75%x2)
B. Clean and jerk – work to max effort
B. Back squats 5(80%x2)
C. Clean pulls 4(90%x4)
D. Push press 3×3
CLASS 1
A. Snatch 60-65%x2, 2(70%x2), 2(75%x2)
B. Clean and jerk – work to max effort
B. Back squats 5(80%x2)
C. Clean pulls 4(90%x4)
D. Push press 3×6
CLASS 2
A. Snatch 60-65%x2, 2(70%x2), 2(75%x2)
B. Clean and jerk – work to max effort
B. Back squats 5(80%x2)
C. Clean pulls 4(90%x3)
D. Push press 2×8
CLASS 3
A. Snatch 60-65-70%x2, 2(75%x2)
B. Clean and jerk – work to max effort
B. Back squats 4(80%x2)
C. Clean pulls 3(90%x3)
D. Push press 2×8
TUES May 06/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Power snatch + snatch 60-65%x1+1, 2(70%x1+1)
B. Power clean + clean + jerk 60-65%x1+1+2, 2(70%x1+1+2)
C. Front squats 4(80%x4)
D. Snatch high pulls 3(90%3)
CLASS 1
A. Power snatch + snatch 60-65%x1+1, 2(70%x1+1)
B. Power clean + clean + jerk 60-65%x1+1+2, 2(70%x1+1+2)
C. Front squats 4(80%x4)
D. Snatch high pulls 3(90%3)
CLASS 2
A. Power snatch + snatch 60-65%x1+1, 2(70%x1+1)
B. Power clean + clean + jerk 60-65%x1+1+1, 2(70%x1+1+1)
C. Front squats 3(80%x4)
D. Snatch high pulls 3(90%3)
CLASS 3
A. Power snatch 60-65%x1, 2(70%x1)
B. Clean and jerk 60-65%x1+1, 2(70%x1+1)
C. Front squats 3(80%x4)
D. Snatch high pulls 3(90%3)
WED May 07/14
REST DAY
THURS May 08/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
REST DAY
CLASS 1
REST DAY
CLASS 2
REST DAY
CLASS 3
REST DAY
FRI May 09/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch – work to max effort
B. Clean and jerk 60-65-70-75-80%x2, 85%x1, 90%x1
C. Back squats 3×3@60%
D. Snatch high pulls 4(90%x4)
CLASS 1
A. Snatch – work to max effort
B. Clean and jerk 60-65-70-75%x2, 2(80%x2)
C. Back squats 3×3@60%
D. Snatch high pulls 4(90%x3)
CLASS 2
A. Snatch – work to max effort
B. Clean and jerk 60-65-70%x2, 2(75%x2)
C. Back squats 3×3@60%
D. Snatch high pulls 3(90%x3)
CLASS 3
A. Snatch – work to max effort
B. Clean and jerk 65-70%x2, 2(75%x2)
C. Back squats 3×3@60%
D. Snatch high pulls 2(90%x3)
SAT May 10/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Hang snatch 60-65-70-75%x3, 80%x2
B. Clean and jerk 60-65-70%x2+1, 75%x2+1, 80%x2+1
B. Thrusters 3×5
SUN May 11/14
REST DAY
