SAMPLE WEEK OF PROGRAMMING

A.)

POWERLIFTING

SAMPLE WEEK

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DAY 1

  1. Olympic Squat 4-5×10-12 at 60-65%
  2. Leg Press or Belt Squat 2-3×12-15 at 7RPE
  3. Walking Lunges 2×20 Steps
  4. GHR or Hamstring Curls 3×12-15

DAY 2

  1. Widegrip Bench 4-6×8-10 at 65-70%
  2. DB Floor Press 2-3×12-15
  3. Back (Any Rows, Pulldowns, Chinups) 5×10-12
  4. DB Front Raises 2-3×12-15
  5. Tricep Pushdowns 2-3×12-15
  6. DB Curls 2-3×12-15

DAY 3

  1. Deadlift Up to 5rm at 9RPE, Drop 8-12%x4x5
  2. Box Deadlift/Vert Pull 3×10-12 at 7RPE
  3. Belt Squat 2×12 at 7RPE
  4. Back Raises 3×10-12

DAY 4

DAY OFF

DAY 5

  1. Olympic Squat 4-5×8-10 at 65-70%
  2. Leg Press or Belt Squat 2-3×10-12 at 7RPE
  3. Box Deadlift/Vert Pull 2×10-12 at 7RPE
  4. Step Ups 2×10 each leg
  5. GHR or Hamstring Curls 3×10-12

DAY 6

  1. Bench Up to 8rm at 10RPE, Drop 8-12%x4x6-8
  2. DB Floor Press 2-3×10-12
  3. Back (Any Rows, Pulldowns, Chinups) 5×8-10
  4. DB Flies 2-3×10-12
  5. DB Upright Rows 2-3×10-12
  6. DB Skullcrushers 2-3×10-12

DAY 7

DAY OFF

B.)

WEIGHTLIFTING

SAMPLE WEEK

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DAY 1

  1. Snatch from hang above the knee: (85%/1)x5
  2. Clean from hang below the knee: (85%/1)x5
  3. Clean pull :  (110%/2)x2, (115%/2)x2
  4. Back squat: 50%/3, 60%/3, 70%/1,  continue up to 90% of last week’s top set of 10, do 8 reps 3 sets
  5. Box jumps: 8 reps 3 sets
  6. All exercises done for 10 reps 4 sets: DB curl, DB press, Tricep extension

DAY 2

  1. Muscle clean (no hook grip, no contact)  : 2 reps 4 sets use a medium weight for these
  2. Jerk from rack: (85%/1)x3-5
  3. Snatch grip push press: 50%/5, 60%/3,  continue up to 90% of last weeks top set of 10 then do 8 reps 2 sets
  4. GHD situps: 10 reps 3 sets
  5. Back raise: 10 reps 3 sets

DAY 3

  1. Power snatch: work up to a maximum single No more than 2 attempts.
  2. Front squat: 50%/3, 60%/3, 70%/1,  continue up to 90% of last weeks 5RM and do 4 reps 4 sets
  3. Box jumps: 10 reps 3 sets
  4. All exercises done for 12 reps 3 sets: Hanging leg raises, DB rows, Lat pulldown or pull-up

DAY 4

DAY OFF

DAY 5

  1. Snatch: Work up to a maximum single no more than 3 misses total
  2. Clean + Jerk: Work up to a maximum single no more than 3 misses total
  3. Back raise: 10 reps 3 sets
  4. All exercises done for 8 reps 3 sets : Bent over row (supinated grip), Curls (barbell), Shrugs (barbell)

DAY 6

  1. Muscle snatch no hook, no contact: 2 reps 4 sets use a medium weight for these
  2. Push press: 50%/3, 60%/3, 70%/1,  continue up to 90% of last weeks top set for 8 reps 2 sets
  3. Back squat: 85-90% of Mondays work sets for 8 reps 4 sets
  4. Hanging leg raises: 10 reps 4 sets
  5. Box jump: 6 reps 4 sets
  6. All exercises done for 8 reps 3 sets  : DB curl, DB press, Tricep extension

DAY 7

DAY OFF

C.)

MASTERS

SAMPLE WEEK

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DAY 1

  1. Muscle snatch + OHS: 2+2 reps 6 sets
  2. Snatch from blocks above the knee: (70-75%/2)x4
  3. Back squat: Work up to a conservative top set of 8, then reduce the weight by 10-15% for 8 reps 1-2 sets
  4. Sots press: 6-8 reps 2-3 sets
  5. Snatch grip upright row: 6-8 reps 2-3 sets
  6. Box jumps : 5 reps 4 sets Use a box height you can manage confidently

DAY 2

DAY OFF

DAY 3

  1. Tempo clean : 5 reps 5 sets
  2. Clean from blocks above knee + Jerk : (70-75%/1+1)x4
  3. Clean RDL : Select a wieght that is around 90-100% of your best Clean for  8-10 reps x 2 sets
  4. Do the following for 10 reps 2-3 sets each: Curls, Tricep extension
  5. Hanging leg raise: 10-12 reps 2-3 sets
  6. Press from the split: 6-8 reps 3 sets

DAY 4

DAY OFF

DAY 5

  1. Drop snatch : 5 reps 5 sets
  2. Snatch: 10 singles starting at 75%, resting 2 mins between each set
  3. Front squat: Work up to a conservative top set of 5, Then reduce the weight by 10-15% for 5 reps 1-2 sets
  4. DB rows: 10-12 reps 2 sets
  5. Pushups: 40 total reps in as few sets as possible
  6. Box jumps: 6 reps 3 sets

DAY 6

  1. Muscle clean + press from split : 2+2 reps 5 sets
  2. Clean + jerk:  10 singles starting at 75%, resting 2 mins between each set
  3. Snatch pull to the hip: Work up to a conservative top set of 5, Then reduce the weight by 10-15% for 5 reps 1-2 sets
  4. Belt squat: 10 reps 2-3 sets

DAY 7

DAY OFF

D.)

SUPERTOTAL

SAMPLE WEEK

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DAY 1

  1. Snatch from blocks below the knee:  (65-70%/3)x6
  2. Bench Press: Work up to a conservative 10RM (you should have enough energy for 2 more reps after 10 or start at 65-70% of your 1RM) then remove 8-12% of the weight from the bar and do, 10 reps 2 sets
  3. Dips: 8-10 reps 3 sets
  4. Belt squat: 10 reps 3 sets
  5. DB curls: 12 reps 3 sets

DAY 2

  1. Snatch grip press : 8 reps 3 sets
  2. DB side lateral : 10 reps 3 sets
  3. Reverse fly : 10 reps 3 sets
  4. Upright row: 8 reps 3 sets

DAY 3

  1. Clean + Jerk from the hang below knees:  (65-70%/2+2)x5
  2. Squat: Work up to a conservative 10RM (you should have enough energy for 2 more reps after 10 or start at 65-70% of your 1RM) then remove 8-12% of the weight from the bar and do, 10 reps 2 sets
  3. Back raise: 10 reps 3 sets with weight

DAY 4

DAY OFF

DAY 5

  1. Snatch: 20 singles starting at 65%, increase in weight only if last 2-3 lifts were technically sound 1 minute rest
  2. Recommended 15 min rest
  3. Clean & Jerk: 20 singles starting at 65%, increase in weight only if last 2-3 lifts were technically sound 1 minute rest
  4. DB Bench press: 12 reps 3 sets
  5. Plank: 30 second hold 2 sets

DAY 6

  1. Snatch Grip Deadlift: Work up to a conservative 10RM (you should have enough energy for 2 more reps after 10 or start at 65-70% of your 1RM) then remove 8-12% of the weight from the bar and do, 10 reps 2 sets
  2. Bent Over Row: 10 reps 3 sets
  3. Front Rack Lunge: 6 reps each leg 3 sets

DAY 7

DAY OFF


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