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 19/14
Gym Closed
TUES May 20/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
All classses
A. Snatch 60-65%x3, 70%x3, 3(75%x3)
B. Clean and jerk 60-65%x3, 70%x3, 3(75%x3)
C. Back squats 4(80%x3)
WED May 21/14
REST DAY
THURS May 22/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
CMS
A. Snatch 60-65-70%x3, 75%x3, 3(80%x2)
B. Clean and jerk 60-65-70%x3+1, 75%x3+1, 3(80%x2+1)
C. Front squats 3(75%x3)
FRI May 23/14
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
All Classes “lets play weightlifting”
A. Snatch complex;
– snatch balance + hang power snatch + hang snatch + high pull
B. Clean to thruster – work to max effort the Klokov”
C. Behind the neck snatch grip push presses 5×3
SAT May 24/14
WOD
REST DAY
SUN May 25/14
REST DAY
