Weightlifting 7.28

1) Hang Snatch:
Build to max double for the day

2) 5×1 Snatch
Use 90% of #1

3) Push Press
3×3 @ Heavy as possible (preferably heavier than last week)

4) Barbell Bent Over Row
3×5 @ Heavy as possible (preferably heavier than last week)

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Weightlifting 7.21

1) Hang Snatch:
Build to max double for the day

2) 5×1 Snatch
Use 90% of #1

3) Push Press
3×3 @ Heavy as possible (preferably heavier than last week)

4) Barbell Bent Over Row
3×5 @ Heavy as possible (preferably heavier than last week)

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Weightlifting 7.19

1) Snatch
Find 1RM for the day

2) Clean & Jerk
Find 1RM for the day


Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Weightlifting 7.14

So, we will be starting a new program that will be a little bit more advanced as we head into the future.

We are going to include some movements from the hang (which is a good place for you guys to work from if you are having difficulty with these movements).

1) Hang Snatch:
Build to max double for the day

2) 5×1 Snatch
Use 90% of #1

3) Push Press
3×3 @ Heavy as possible (preferably heavier than last week)

4) Barbell Bent Over Row
3×5 @ Heavy as possible (preferably heavier than last week)

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Weightlifting 7.12

1) Snatch
Find 1RM for the day

2) Clean & Jerk
Find 1RM for the day


Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Weightlifting 7.7

So, we will be starting a new program that will be a little bit more advanced as we head into the future.

We are going to include some movements from the hang (which is a good place for you guys to work from if you are having difficulty with these movements).

1) Hang Snatch:
Build to max double for the day

2) 5×1 Snatch
Use 90% of #1

3) Push Press
3×3 @ Heavy as possible

4) Barbell Bent Over Row
3×5 @ Heavy as possible

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Weightlifting 7.4

1) Snatch:
2×1 @ 92%

2) Clean & Jerk:
1×1 @ 90%
1×2 @ 73%

3) Front Squat:
1×1 @ 95%; rest 3 minutes
1×2 @ 90%

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Weightlifting 7.1

1) Snatch:
5×1 @ 95%; rest 3 minutes between
1×2 @ 85%

2) Clean & Jerk:
5×1 @ 94%; rest 3 minutes between
1×1 @ 85%; rest 2 minutes
1×2 @ 79%

3) Front Squat:
1×1 @ 100%; rest 3 minutes
2×2 @ 90%; rest 2 minutes between

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Weightlifting 6.30

1) Snatch:
2×1 @ 85%; rest 2 minutes
1×2 @ 77%

2) Clean & Jerk:
1×1 @ 90%
1×1 @ 85%

3) Front Squat:
1×1 @ 95%; rest 3 minutes
2×2 @ 85%; rest 2 minutes between

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.

Weightlifting 6.28

1) Snatch:
1×1 @ 100%; rest 3 minutes
1×1 @ 92%; rest 3 minutes
1×2 @ 85%

2) Clean & Jerk:
1×1 @ 100%; rest 3 minutes
1×1 @ 90%

3) Squat:
1×1 @ 100%; rest 3 minutes
1×1 @ 95%; rest 3 minutes
1×2 @ 85%

Swollhaus Programming Disclaimer:

All programming is merely a suggestion to things you can perform in the gym. By no means does Swollhaus recommend you try these lifts without the proper technique, practice, or coaching. Should you want to learn more about the sport of weightlifting, check your local area for a certified CSCS or personal trainer.