Brief overview of program:
This is an 8 week barbell program focused on hanging positions and hanging out in the bottom of your squats. It is paired with accessory work to strengthen common weak spots.
This program has 5 days worth of programing a week and can be done before or after your daily workout. If you feel beat up and need to extend the program out a few more weeks that is perfectly fine.
Make sure you take at least 2 entire days off each week. Recovery is more important than anything.
Focus of program:
- Get more comfortable with High-hang, hang, and low hang.
- Control squats. (No more slamming in the bottom of your squats.)
- Increase overhead stability
- Strengthen legs
- Simple core work.
Before starting the program find a perfect 3-position snatch and 3-position clean. You will base all your percentages off that. If you go off of a heavy and sloppy max this will not work. This is all about positions and moving well. I would rather see you go too light and move perfectly.
The accessory work and Day 5 weightlifting has no percentages attached to them. The goal is to start light at the beginning of the program and build slowly throughout the 8-weeks. Again, we are getting comfortable with moving well.
I know we are all hungry to PR but before we move big weight we need to move the bar well and understand positions.
Snatch + Clean Positions Complex day
Leg strength + Hypertrophy
Jerk + Upper body strength
Shoulder + Stability Core