Weightlifting

A person who never made a mistake never tried anything new. ~ Albert Einstein

Weightlifting Overview

Weightlifting Club meets Tuesday (3:15-4:30) and Thursday(3:15-4:30). Weightlifting club has two seasons, the first season runs from October until Winter Break and the second season runs February until end of April. All experience levels are welcome, however, the club only has 12 spots per season and members are expected to attend all sessions to retain their spots. Please speak to Mr. Lowry or Schaub if you are interested in joining.

Strength Programs

Lift options:
Squat (Front / Back / Overhead)
Press (Strict / Push / Bench)
Deadlift (Traditional / Sumo)

Work to a Heavy

A great strength program for anyone. Beginners should increase weight very slowly to prevent injury.

Choose one of the following rep schemes and work to a heavy set:

5 sets of 3 reps
5 sets of 5 reps
5 sets of 8 reps

When working to a heavy aim for 5 sets. The first two should be heavier warm up sets. The third set should be marginally challenging. The remaining sets should get increasingly challenging with good form and control. The goal is not to work to failure. If you are unsure of your numbers you should increase weight slowly.

Modified Starting Strength

A great strength program for the intermediate - advanced lifter

All numbers are based off of a 70% 1rm. Warm up to starting weight and complete a rep scheme of 5-5-AMRAP. Every week add 5 lbs to squat and deadlift based lifts and 2.5 lbs to press based lifts.

Once AMRAP drops to 2-3 reps retest 1rm and restart program.

Modified Starting Strength Spreadsheet

5-3-1

This is an advanced rep scheme for the dedicated lifter. Talk to a coach before starting. The following spreadsheet allows you to calculate 3 weeks of numbers based on your 1rm

5-3-1 Spreadsheet

Week of January 8th

January 9th

Warm up

10 Minute EMOM
Power Clean or Squat Clean / PP / Split Jerk

Personalized Strength Program

AMRAP in 12 minutes
4 Box/Bench Push-ups
5 Pull-ups
6 Russian Kettlebell Swings

January 11th

Warm up

10 Minute EMOM
Squat Snatch / Front squat or Power Snatch / FS x2

Personalized Strength Program

AMRAP in 12 minutes
5 Shoulder to Overhead
10 Push Ups
15 Box Jumps

January 12th

No Class

Week of January 15th

January 16th

Warm up

10 Minute EMOM
Thruster x 2 or Power Clean / Front Squat / Thruster

Personalized Strength Program

AMRAP in 12 minutes
5 Bench Press
20m Broad Jumps

January 18th

Warm up

10 Minute EMOM
Bear Complex (See right)

Push Press
70% of 1RM + 7.5lbs
5-5-AMRAP

Rounds of 9 - 6 - 3
Power Clean
Front Squat
Dips on Box/Bench

January 19th

No Class

Bear Complex

Without putting the bar down:
power clean
front squat
push press (come down on back)
back squat
push press

Week of January 22nd

January 23rd

Warm up

10 Minute EMOM
Clean Pull / Hang Squat Clean

Personalized Strength Program

3 Rounds
1min Max Rep Goblet Squat
1min Max Rep Sumo Deadlift High Pull
1min Max Rep Box Jumps
1min Max Rep Push Press
1min Rest

January 24th

Warm up

10 Minute EMOM
Snatch Pull / Hang Squat Snatch

Personalized Strength Program

AMRAP in 15 minutes
3 Power Cleans
5 Push-ups
7 Toes to Bar (High Knees)

January 25th

No Class

Week of January 29th

January 30th

Warm up

10 Minute EMOM
Power Clean / Front Squat

Personalized Strength Program

10,9,8,7,6,5,4,3,2,1 Burpee Pull-ups (Pick a height you can do 55 times)
50 Skips Between Rounds

February 1nd

Warm up

10 Minute EMOM
Snatch Pull / Hang Power Snatch/ OHS

Personalized Strength Program

AMRAP in 12 minutes
7 Overhead Squats
10 Feet Elevated Ring Rows
Farmer's Carry (Gym foyer and back)

February 2nd

No Class

Week of February 5th

February 6th

Warm up

10 Minute EMOM
Power Clean / Front Squat / Jerk

Personalized Strength Program

AMRAP in 15 minutes
25ft Overhead Walking Lunges
10 KB Swings
25ft Overhead Walking Lunges
7 Toes to Bar (high knees)

February 8th

Warm up

10 Minute EMOM
Power Snatch / OHS x 2

Personalized Strength Program

AMRAP in 12 minutes
3 Clean and Jerks
7 Pull-ups
50 Skips

February 9th

No Class

Week of February 12th

February 13th

Warm up

10 Minute EMOM
Clean Pull x2/ Hang Squat Clean & Jerk

Personalized Strength Program

21-15-9
DB Push Press
Goblet Squats

February 15th

Warm up

10 Minute EMOM
Snatch Pull x2/ Hang Squat Snatch

Personalized Strength Program

Every 90 sec (3 sets)
Lap of gymnasium
10 KBS
Rest 2 min
Every 90 sec (3 sets)
10 box jumps
12 renegade rows

February 16th

No Class

Week of February 19th

February 20th

Warm up

10 Minute EMOM
Clean Pull x2/ Hang Squat Clean & Jerk

Personalized Strength Program

Every 90 sec (3 sets)
4 Burpees
8 KBS
Rest 2 min
Every 90 sec (3 sets)
20 Skips
10 alt. Plyo Lunges

February 22nd

Warm up

10 Minute EMOM
Snatch Pull x2/ Hang Squat Snatch

Personalized Strength Program

3 sets with 2 min rest
10 sit-ups
10 box jumps
2 laps of gym or tree and back

February 23rd

No Class

Week of February 26th

February 27th

Warm up

10 Minute EMOM
Squat Clean / Jerk x2

Personalized Strength Program

21-15-9
Burpees Over Tape
Box Jump Overs

Feb 29th

Warm up

10 Minute EMOM
Snatch / OHS x2

Personalized Strength Program

Every 90 sec (3 sets)
Lap of gymnasium
10 KBS
Rest 2 min
Every 90 sec (3 sets)
10 box jumps
12 renegade rows

March 1st

No Class