Bronze Level Coach Jacky’s Technique-Focused Weightlifting 5-Day Program

[memb_contact fields=”FirstName”]!

Here’s the current week of your technique-focused weightlifting program.
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week12, Week13, Week14, Week15″]

Week 12

Day 1

Clean and Jerk – up to 85-90% for 1
Snatch Panda Pulls – 3 x 3 80%
Pull-ups – 2 x 6 (no weight)
Superset with
Single arm DB Bench Press – 2 x 5 each

Day 2

Warm up Sotts press – 3 x 3 working up
Snatch – up to 80-85% for 1
Front Squat – 1RM NO MISSES
Band Pull Throughs – 3 x 8

Day 3

Jerks – 90% of 1RM for 2 x 1
OH Axle Bar Carry – 3 x 20 yards

Day 4

Snatch Max
Clean and Jerk Max

Day 5

OFF
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11, Week12, Week13, Week14″]

Week 11

Day 1

Low Block Clean – 2 x 2 75%, 2 x 2 80%
Clean and Jerk – 2 x 2 75%, 2 x 2 80%, 2 x 1 85%, 2 x 1 90%
Snatch Panda Pulls – 3 x 3 90%
Pull-ups – 1 x Max Reps
Superset with
Single arm DB Bench Press – 4 x 5 each

Day 2

Warm up Sotts press – 3 x 3 working up
Low Block Snatch – 2 x 2 75%, 2 x 2 80%
Snatch – 2 x 2 75%, 2 x 2 80%, 2 x 1 85%, 2 x 1 90%
Front Squat – 1RM, then -20% for 2 x 3
Band Pull Throughs – 3 x 8

Day 3

Jerks – 1RM
DB Reverse Lunges – 3 x 6 each
OH Axle Bar Carry – 2 x 40 yards
Superset with
Plank with Row – 2 x 15 e arm

Day 4

Snatch (60-90 sec rest) – 8 x 1 Start at 75% work up stop at 1st miss
Clean & Jerk (60-90 sec rest) – 6 x 1 start at 75% and work up stop at 1st miss
1a. Dips – 1 x Max Reps
Superset with
1b. DB Bent Over rows – 3 x 5 each

Day 5

Back Squat – 1 x 5 65% , 1 x 3 75%, 1 x 1 85%
1 x 5 70% 1 x 3 83%, 1 x 1 90%
1 x 5 75%, 1 x 3 85%, 1 x 1 93%
^ Increase each set 3-5kg from week 1 if all sets were complete
Push Presses – 1RM NO MISSES
Choose Rower/ Bike/ Ski Erg – (20 sec work/ 10 sec rest x 8)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10, Week11, Week12, Week13″]

Week 10

Day 1

Low Block Clean – 3 x 2 73%, 3 x 2 78%
Clean and Jerk – 3 x 2 78%, 3 x 2 83%, 2 x 1 88%, 3 x 1 working up
Snatch Panda Pulls – 3 x 3 95%
Pull-ups – 4 x Sub 6-8 reps (add weight to stay in desired rep range if needed)
Superset with
Single arm DB Bench Press – 4 x 6 each

Day 2

Warm up Sotts press – 3 x 3 working up
Low Block Snatch -3 x 2 73%, 3 x 2 78%
Snatch – 3 x 2 78%, 3 x 2 83%, 2 x 1 88%, 3 x 1 working up
Front Squat – 3RM then -15% for 2 x 3
Band Pull Throughs – 3 x 10

Day 3

Jerks – 2RM (8RPE), then -15% for 2 x 2
DB Reverse Lunges – 3 x 6 each
OH Axle Bar Carry – 4 x 40 yards
Superset with
Plank with Row – 4 x 15 each arm

Day 4

Snatch (60-90 sec rest) – 10 x 1 working from 80-93%
Clean & Jerk (60-90 sec rest) – 8 x 1 working from 80-93%
1a. Dips – 4 x Sub 6-8 reps (add weight to stay in desired rep range if needed)
^ add weight if needed to stay in prescribed rep range
Superset with
1b. DB Bent Over rows – 4 x 8 each

Day 5

Back Squat – 1 x 5 65% , 1 x 3 75%, 1 x 1 85%
1 x 5 70% 1 x 3 83%, 1 x 1 90%
1 x 5 75%, 1 x 3 85%, 1 x 1 93%
^ Increase each set 3-5kg from week 1 if all sets were complete
Push Presses – 1RM, then -20% for 2 x 3
RDL – 3 x 5
Choose Rower/ Bike/ Ski Erg – (20 sec work/ 10 sec rest x 8) rest 1 minute and repeat
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9, Week10, Week11, Week12″]

Week 9

Day 1

Low Block Clean – 3 x 2 70%, 3 x 2 75%
Clean and Jerk – 3 x 2 75%, 3 x 2 80%, 3 x 1 85%
Snatch Panda Pulls – 3 x 3 90%
Pull-ups – 3 x Sub 6-8 reps (add weight to stay in desired rep range if needed)
Superset with
Single arm DB Bench Press – 3 x 6 each

Day 2

Warm up Sotts press – 3 x 3 working up
Low Block Snatch -3 x 2 70%, 3 x 2 75%
Snatch – 3 x 2 75%, 3 x 2 80%, 3 x 1 85%
Front Squat – 3RM then -15% for 2 x 3
Band Pull Throughs – 3 x 10

Day 3

Jerks – 2RM (8RPE), then -15% for 2 x 2
DB Reverse Lunges – 3 x 6 each
OH Axle Bar Carry – 3 x 40 yards
Superset with
Plank with Row – 3 x 15 each arm

Day 4

Snatch (60-90 sec rest) – 10 x 1 working from 75-90%
Clean & Jerk (60-90 sec rest) – 8 x 1 working from 75-90%
1a. Dips – 3 x Sub 6-8 reps (add weight to stay in desired rep range if needed)
^ add weight if needed to stay in prescribed rep range
Superset with
1b. DB Bent Over rows – 3 x 8 each

Day 5

Back Squat – 1 x 5 65% , 1 x 3 75%, 1 x 1 85%
1 x 5 70% 1 x 3 83%, 1 x 1 90%
1 x 5 75%, 1 x 3 85%, 1 x 1 93%
Push Presses – 2RM (8RPE), then -10% for 2 x 2
RDL – 3 x 5
Choose Rower/ Bike/ Ski Erg – (20 sec work/ 10 sec rest x 8) rest 1 minute and repeat
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8, Week9, Week10, Week11″]

Week 8

Day 1

Warm up with Presses from split position – 3 x 3 working up
Clean (1st 2 cleans paused below the knee) & Jerk – Work to a 3RM (RPE 8-9), then -10% for 3
Snatch Grip Deadlift – 3RM (perfect form)
Pull-ups w/ 3 sec pause halfway up and at the top – work up to a 5RM (weighted pullups, no pause)
Superset with
Alternating DB Incline bench press – 3 x 6e

Day 2

Front Squat (5 second eccentric, 1 second pause) – 3RM
Jerks -4 x 2 75-80%, 4 x 1 working up
Front Rack Lunges – 3 x 6 each side
Unilateral Farmers Carry – 3 x 40 yards e
Superset with
Side Plank – 3 x 45 sec each

Day 3

Warm up with Hip Snatch – 3 x 3 40%
Snatch (1st 2 snatches paused below the knee) – Work to a 3RM (RPE 8-9), then -10% for 3
Strict Press – 5RM
Unilateral DB/KB Z Press – 3 x 6 each
Barbell Elevated Hip Thrusts (2 sec pause at top) – 3 x 8

Day 4

Snatch (60-90 sec rest) – 6 x 2 start at 80% work up, no misses
Clean & Jerk (60-90 sec rest) – 4-6 x 2 start at 80% work up, no misses
1a. Dips w/ 3 sec pause at the bottom – work up to a 5RM (weighted pullups, no pause)
Superset with
1b. Barbell Bentover rows – 3 x 6

Day 5

Back Squat – 1 x 8 58% , 1 x 4 73%, 1 x 2 83%
1 x 8 60%, 1 x 4 75%, 1 x 2 85%
1 x 8 63%, 1 x 4 78%, 1 x 2 88%
^ Increase each set 3-5kg from week 2 if all sets were complete
Push Presses – 3RM
RDL (w/ 1 sec pause at the bottom of each rep) – 3 x 6
Choose Rower/ Bike/ Ski Erg – 30 seconds max effort/ 30 seconds rest x 10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7, Week8, Week9, Week10″]

Week 7

Deload

Day 1

Warm up with Presses from split position – 3 x 3
Clean (1st 2 cleans paused below the knee) & Jerk – 63% x 3+1, 68% x 3+1, 73% 3 x 3+1
Snatch Grip Deadlift – 90% of last week for 2 x 3 not paused
Pull-ups w/ 3 sec pause halfway up and at the top – 2 x Sub max reps (add weight if more than 5 reps)
Superset with
Alternating DB Incline bench press – 2 x 8 each side

Day 2

Front Squat (5 second eccentric, 1 second pause) – 90% of last week for 2 x 3 w/ tempo
Jerks – 5 x 1 80%
Front Rack Lunges – 3 x 6 each side
Unilateral Farmers Carry – 2 x 40 yards e
Superset with
Side Plank – 2 x 45 sec each

Day 3

Warm up with Hip Snatch – 3 x 3 50-55%
Snatch (1st 2 snatches paused below the knee) – 63% x 3, 68% x 3, 73% 3 x 3
Strict Press – 90% of last week for 2 x 5
Unilateral DB/KB Z Press – 3 x 6 each
Barbell Elevated Hip Thrusts (2 sec pause at top) – 3 x 8

Day 4

Snatch (60-90 sec rest) – 6 x 2 83%
Clean & Jerk (60-90 sec rest) – 4 x 2 83%
1a. Dips w/ 3 sec pause at the bottom – 2 x Sub max reps (add weight if more than 5 reps)
Superset with
1b. Barbell Bentover rows – 2 x 8

Day 5

Back Squat – 1 x 8 55% , 1 x 4 70%, 1 x 2 80%
1 x 8 58%, 1 x 4 73%, 1 x 2 83%
1 x 8 60%, 1 x 4 75%, 1 x 2 85%
Push Presses – 90% of last week for 2 x 3
RDL (w/ 1 sec pause at the bottom of each rep) – 3 x 6
Choose Rower/ Bike/ Ski Erg – 20 seconds max effort/ 40 seconds rest x 8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6, Week7, Week8, Week9″]

Week 6

Day 1

Warm up with Presses from split position – 3 x 3 working up
Clean (1st 2 cleans paused below the knee) & Jerk – 60% x 3+1, 65% x 3+1, 70% 3 x 3+1
Snatch Grip Deadlift – 3RM (1st rep paused 2 sec below knee), then -15% for 2 x 3 not paused
Pull-ups w/ 3 sec pause halfway up and at the top – 4 x Sub max reps (add weight if more than 5 reps)
Superset with
Alternating DB Incline bench press – 4 x 8 each side

Day 2

Front Squat (5 second eccentric, 1 second pause) – 3RM (8RPE), then -15% for 2 x 3 with tempo
Jerks – 4 x 2 78%, 4 x 1 83%
Front Rack Lunges – 3 x 8 each side
Unilateral Farmers Carry – 4 x 30 yards each
Superset with
Side Plank – 4 x 30 sec each

Day 3

Warm up with Hip Snatch – 3 x 3 45-50%
Snatch (1st 2 snatches paused below the knee) – 60% x 3, 65% x 3, 70% 3 x 3
Strict Press – 5RM, then -10% for 2 x 5
Unilateral DB/KB Z Press – 3 x 8 each
Barbell Elevated Hip Thrusts (2 sec pause at top) – 3 x 10

Day 4

Snatch (60-90 sec rest) – 8 x 2 80%
Clean & Jerk (60-90 sec rest) – 6 x 2 80%
1a. Dips w/ 3 sec pause at the bottom – 4 x Sub max reps (add weight if more than 5 reps)
Superset with
1b. Barbell Bentover rows – 4 x 8

Day 5

Back Squat – 1 x 8 58% , 1 x 4 73%, 1 x 2 83%
1 x 8 60%, 1 x 4 75%, 1 x 2 85%
1 x 8 63%, 1 x 4 78%, 1 x 2 88%
^ Increase each set 3-5kg from week 1 if all sets were complete
Push Presses – 3RM (8RPE) then -10% for 2 x 3
RDL (w/ 1 sec pause at the bottom of each rep) – 3 x 8
Choose Rower/ Bike/ Ski Erg – 30 seconds max effort/ 30 seconds rest x 8 sets
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5, Week6, Week7, Week8″]

Week 5

Day 1

Warm up with Presses from split position – 3 x 3 working up
Clean (1st 2 cleans paused below the knee) & Jerk – 55% x 3+1, 60% x 3+1, 65% 3 x 3+1
Snatch Grip Deadlift – 3RM (1st 2 reps paused 2 sec below knee), then -15% for 2 x 3 not paused
Pull-ups w/ 3 sec pause halfway up and at the top – 3 x Sub max reps (add weight if more than 5 reps)
Superset with
Alternating DB Incline bench press – 3 x 8 each side

Day 2

Front Squat (5 second eccentric, 1 second pause) – 3RM (7RPE), then -15% for 2 x 3 with tempo
Jerks – 4 x 2 75%, 4 x 1 80%
Front Rack Lunges – 3 x 8 each side
Unilateral Farmers Carry – 3 x 30 yards each
Superset with
Side Plank – 3 x 30 sec each

Day 3

Warm up with Hip Snatch – 3 x 3 40-45%
Snatch (1st 2 snatches paused below the knee) – 55% x 3, 60% x 3, 65% 3 x 3
Strict Press – 5RM, then -10% for 2 x 5
Unilateral DB/KB Z Press – 3 x 8 each
Barbell Elevated Hip Thrusts (2 sec pause at top) – 3 x 10

Day 4

Snatch (60-90 sec rest) – 8 x 2 75%
Clean & Jerk (60-90 sec rest) – 6 x 2 75%
1a. Dips w/ 3 sec pause at the bottom – 3 x Sub max reps (add weight if more than 5 reps)
Superset with
1b. Barbell Bentover rows – 3 x 8

Day 5

Back Squat – 1 x 8 58% , 1 x 4 73%, 1 x 2 83%
1 x 8 60%, 1 x 4 75%, 1 x 2 85%
1 x 8 63%, 1 x 4 78%, 1 x 2 88%
Push Presses – 3RM (7RPE) then -10% for 2 x 3
RDL (w/ 1 sec pause at the bottom of each rep) – 3 x 8
Choose Rower/ Bike/ Ski Erg – 30 seconds max effort/ 30 seconds rest x 6 sets
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4, Week5, Week6, Week7″]

Week 4

Day 1

Warm up with Hip Cleans – 3 x 3 40%
Clean (1st 2 cleans paused in power position) & Jerk – Work to a 3RM (RPE 8-9), then -10% for 3
Snatch Grip Deadlift – 5RM (with perfect form)
Pull-ups w/ 5 sec eccentric – 1 x Max reps no eccentrics, no weight
Superset with
DB Incline bench press – 3 x 8

Day 2

Front Squat – 8 x 5 75% (60-90 sec rest)
Strict Press -8 x 5 75% (60-90 sec rest)
Perform as Circuit:
1a. Farmers Carry – 3 x 50 yards
1b. KB Upright Row (lower slower than you pull) – 3 x 10
1c. Weighted Plank – 3 x 45 sec
1b. DB walking lunges – 3 x 50 yards

Day 3

Warm up with Snatch balance – 3 x 3 40%
Snatch (1st 2 snatches paused in power position) – Work to a 3RM (RPE 8-9), then -10% for 3
Snatch Grip Push Press – 5RM 9 RPE
Barbell Z Press – 3 x 8
GHD or Back Extensions – 3 x 10

Day 4

Snatch EMOM – 10 x 1 80%
Clean and Jerk (1 minute rest) – 8 x 1 80%
Dips w/ 5 sec eccentric – 1 x Max reps no eccentrics, no weight
Super set with
Supine Grip Barbell Bentover Row – 3 x 8

Day 5

Back Squat – 1 x 10 55% , 1 x 5 70%, 1 x 3 80%
1 x 10 58%, 1 x 5 73%, 1 x 3 83%
1 x 10 60%, 1 x 5 75%, 1 x 3 85%
^ Increase each set 3-5kg from week 2 if all sets were complete
Push Presses – 5RM
Unilateral RDLs – 3 x 8
Sled or Plate Push – 4 x 20 yards for speed
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3, Week4, Week5, Week6″]

Week 3

Deload Week

Day 1

Warm up with Hip Cleans – 3 x 3 40-45%
Clean (1st 2 cleans paused in power position) & Jerk – 55% x 3+1, 60% x 3+1, 65% 3 x 3+1
Snatch Grip Deadlift – 90% of last week for 2 x 5 not paused
Pull-ups w/ 5 sec eccentric -2 x submax reps (If more than 6 reps, add weight)
Superset with
DB Incline bench press – 2 x 8

Day 2

Front Squat – 8 x 3 75% (60-90 sec rest)
Strict Press – 8 x 3 75% (60-90 sec rest)
Perform as Circuit:
1a. Farmers Carry – 2 x 50 yards
1b. KB Upright Row (lower slower than you pull) – 2 x 10
1c. Weighted Plank – 2 x 45 sec
1b. DB walking lunges – 2 x 50 yards

Day 3

Warm up with Snatch balance – 3 x 3 40-45%
Snatch (1st 2 snatches paused in power position) – 55% x 3, 60% x 3, 65% 3 x 3
Snatch Grip Push Press – Take 90% of last week and do 2 x 5
Barbell Z Press – 2 x 8
GHD or Back Extensions – 2 x 10

Day 4

Snatch EMOM – 12 x 1 70%
Clean and Jerk (1 minute rest) – 10 x 1 70%
Dips w/ 5 sec eccentric – 2 x submaximal reps (If more than 6 reps, add weight)
Super set with
Supine Grip Barbell Bentover Row – 2 x 10

Day 5

Back Squat – 1 x 10 50% , 1 x 5 65%, 1 x 3 75%
1 x 10 53%, 1 x 5 68%, 1 x 3 78%
1 x 10 55%, 1 x 5 70%, 1 x 3 80%
Push Presses – 90% of last week for 2 x 5
Unilateral RDLs – 3 x 8
Sled or Plate Push – 3 x 20 yards for speed
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2, Week3, Week4, Week5″]

Week 2

Day 1

Warm up with Hip Cleans -3 x 3 38-43%
Clean (1st 2 cleans paused in power position) & Jerk – 53% x 3+1, 58% x 3+1, 63% 3 x 3+1
Snatch Grip Deadlift – 5RM (1st reps paused 2 sec below and above knee), then -10% for 5 (7RPE)
Pull-ups w/ 5 sec eccentric -4 x submax reps (If more than 6 reps, add weight)
Superset with
DB Incline bench press – 4 x 10

Day 2

Front Squat – 8 x 4 75% (60-90 sec rest)
Strict Press – 8 x 4 75% (60-90 sec rest)
Perform as Circuit:
1a. Farmers Carry – 4 x 40 yards
1b. KB Upright Row (lower slower than you pull) – 4 x 8
1c. Weighted Plank – 4 x 30 sec
1b. DB walking lunges – 4 x 40 yards

Day 3

Warm up with Snatch balance – 3 x 3 38-43%
Snatch (1st 2 snatches paused in power position) – 53% x 3, 58% x 3, 63% 3 x 3
Snatch Grip Push Press – 5RM 8 RPE, then -10% for 5
Barbell Z Press – 3 x 10
GHD or Back Extensions – 3 x 10

Day 4

Snatch EMOM – 12 x 1 75%
Clean and Jerk (1 minute rest) – 10 x 1 75%
Dips w/ 5 sec eccentric – 4 x submaximal reps (If more than 6 reps, add weight)
Super set with
Supine Grip Barbell Bentover Row – 4 x 10

Day 5

Back Squat – 1 x 10 55% , 1 x 5 70%, 1 x 3 80%
1 x 10 58%, 1 x 5 73%, 1 x 3 83%
1 x 10 60%, 1 x 5 75%, 1 x 3 85%
^ Increase each set 3-5kg from week 1 if all sets were complete
Push Presses – 5RM, then -10% for 1 x 5, -15% for 1 x 5
Unilateral RDLs – 3 x 8
Sled or Plate Push – 4 x 20 yards for speed (increase weight from last week)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1, Week2, Week3, Week4″]

Week 1

Day 1

Warm up with Hip Cleans -3 x 3 at 35-40%
Clean (1st 2 cleans paused in power position) & Jerk – 50% x 3+1, 55% x 3+1, 60% x 3×3+1
Snatch Grip Deadlift – 5RM (1st 2 reps paused 2 sec below and above knee), then -10% for 5 (7RPE)
Pull-ups w/ 5 sec eccentric – 3 x submaximal reps (If more than 6 reps, add weight)
Superset with
DB Incline bench press – 3 x 10

Day 2

Front Squat – 8 x 3 at 75% (60-90 sec rest)
Strict Press – 8 x 3 at 75% (60-90 sec rest)
Perform as Circuit:
1a. Farmers Carry – 3 x 40 yards
1b. KB Upright Row (lower slower than you pull) – 3 x 8
1c. Weighted Plank – 3 x 30 sec
1b. DB walking lunges – 3 x 40 yards

Day 3

Warm up with Snatch balance – 3 x 3 at 35-40%
Snatch (1st 2 snatches paused in power position) – 50% x 3, 55% x 3, 60% for 3 x 3
Snatch Grip Push Press – 5RM 7 RPE, then -10% for 5
Barbell Z Press – 3 x 10
GHD or Back Extensions – 3 x 10

Day 4

Snatch EMOM – 15 x 1 at 70%
Clean and Jerk (1 minute rest) – 12 x 1 at 70%
Dips w/ 5 sec eccentric – 3 x submaximal reps (If more than 6 reps, add weight)
Super set with
Supine Grip Barbell Bentover Row – 3 x 10

Day 5

Back Squat – 1 x 10 at 55% , 1 x 5 at 70%, 1 x 3 at 80%
1 x 10 at 58%, 1 x 5 at 73%, 1 x 3 at 83%
1 x 10 at 60%, 1 x 5 at 75%, 1 x 3 at 85%
Push Presses – 5RM, then -10% for 1 x 5, -15% for 1 x 5
Unilateral RDLs – 3 x 8
Sled or Plate Push – 3 x 20 yards for speed
[/memb_has_any_tag]