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 12/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-65-70%x2, 75%x1, 3(80%x1)
B. Clean and jerk 60-65-70%x2, 75%x1, 3(80%x1)
C. Front squats 3(65%x1)
CLASS 1
A. Snatch 60-65-70%x2, 75%x1, 3(80%x1)
B. Clean and jerk 60-65-70%x2, 75%x1, 3(80%x1)
C. Front squats 3(65%x1)
CLASS 2
A. Snatch 60-65-70%x2, 3(75%x1)
B. Clean and jerk 60-65-70%x2, 3(75%x1)
C. Front squats 3(65%x1)
CLASS 3
A. Snatch 60-65-70%x2, 2(75%x1)
B. Clean and jerk 60-65-70%x2, 2(75%x1)
C. Front squats 3(65%x1)
TUES May 13/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-65%x2, 70%x1, 3(75%x1)
B. Clean and jerk 60-65%x2, 70%x1, 3(75%x1)
C. Back squats 4(60%x3)
CLASS 1
A. Snatch 60-65%x2, 70%x1, 3(75%x1)
B. Clean and jerk 60-65%x2, 70%x1, 3(75%x1)
C. Back squats 4(60%x3)
CLASS 2
A. Snatch 60-65%x2, 3(70%x1)
B. Clean and jerk 60-65%x2, 3(70%x1)
C. Back squats 4(60%x3)
CLASS 3
A. Snatch 60-65%x2, 3(70%x1)
B. Clean and jerk 60-65%x2, 3(70%x1)
C. Back squats 4(60%x3)
WED May 14/14
REST DAY
THURS May 15/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
All Classes – come in stretch, move, throw a barbell around a bit. Work up to 50% in both snatch and clean and jerk if you like (optional)
FRI May 16/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
ALL CLASSES –
TEST DAY
A. Snatch – work to max effort 2(50%x2), 60%x2, 70-80-85-90-95-100+%x1
B. Clean and jerk – work to max effort 60%x2, 70-80-90-95-100+%x1
C. Front squat or back squat max effort (choose the one you do not have numbers on – need for future program)
SAT May 17/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
REST DAY
SUN May 18/14
REST DAY
