2012 Program Based on 4 workouts per week – Ashley Jones

Nice to Haves, Need to Haves and Must Haves in a Program
Ashley Jones

Having just hung up the Skype phone from a call to my wife back in Christchurch I was inspired to write this article, with her training her an event coming up and me wanting to do a weightlifting competition and trying to fit training around our busy lifes I though this may assist others as well. Being a full time employee in a professional sporting team means I am on the road a lot and finding the time and more importantly a quality facility to train in means that I am often having to vary my program to get in what need to do to be ready when contest time arrives. Like all of you out there it would be great to be able to train four days a week, but often life gets in the way of training so I have put together the following to attempt to complete a full program whatever the circumstances of my travel schedule. I hope it is of some assistance to you all when you can not get in the sessions you want so you can plan in advance for these situations and adjust your training plan around the other aspects of your life. For you my Donna, you inspire and motivate me to be the best me I can possibly be each and every day of our life together, thank you, ashley


2012 Program

Based on 4 workouts per week

Workout 1

Snatch warm up complex
Power Snatch/Split Snatch(R)/Split Snatch (L)/Squat Snatch/Overhead Squat

Squat Snatch working up to max then backing back to 80% and hitting 3 x 3

Snatch Pulls 3 x 3

Snatch Grip Deadlifts 3 x 5

Workout 2

Clean warm up complex
Power Clean/Split Clean (R)/Split Clean (L)/Squat Clean/Front Squat

Squat Clean working up to max then backing back to 80% and hitting 3 x 3

Clean Pulls 3 x 3

Clean grip Deadlifts 3 x 5

Workout 3

Overhead Pressing Warm up complex
Military Press/Push Press/Push Jerk/Split Jerk

Rack Jerk 5 x progressively heavier singles then back off to 80% and do 3 x 3 push press

Steep Incline DB Press 30’s method

Seated DB Laterals 3 x 8

Workout 4

Squat Clean Front Squat doubles

Front Squat Split Jerk doubles

Alternate each week FS or BS working up to a heavy 5 or 3 or 1

3 workouts per week

Workout 1

Snatch warm up complex
Power Snatch/Split Snatch(R)/Split Snatch (L)/Squat Snatch/Overhead Squat

Squat Snatch working up to max then backing back to 80% and do 3 x 3 power snatch

Snatch Pulls 3 x 3

Snatch Grip Deadlifts 3 x 5

Front Squat working up to a heavy 5 or 3 or 1

Workout 2

Overhead Pressing Warm up complex
Military Press/Push Press/Push Jerk/Split Jerk

Rack Jerk 5 x progressively heavier singles then back off to 80% and do 3 x 3 push press

Steep Incline DB Press 30’s method

Seated DB Laterals 3 x 8

Workout 3

Clean warm up complex
Power Clean/Split Clean (R)/Split Clean (L)/Squat Clean/Front Squat

Clean & Jerk working up to max then backing back to 80% and hitting 3 x 3 power clean

Clean Pulls 3 x 3

Clean grip Deadlifts 3 x 5

Back Squat working up to a heavy 5 or 3 or 1

2 workouts per week

Workout 1

Overhead Pressing Warm up complex
Military Press/Push Press/Push Jerk/Split Jerk
S/S
Snatch warm up complex
Power Snatch/Split Snatch(R)/Split Snatch (L)/Squat Snatch/Overhead Squat

then

Rack Jerk 5 x progressively heavier singles then back off to 80% and do 3 x 3 push press
S/S
Squat Snatch working up to max then backing back to 80% and do 3 x 3 power snatch

Back Squat working up to a heavy 5 or 3 or 1

Workout 2

Clean warm up complex
Power Clean/Split Clean (R)/Split Clean (L)/Squat Clean/Front Squat Split Jerk

Clean & Jerk working up to max then backing back to 80% and hitting 3 x 3 in Power Clean

Squat Clean Front Squat doubles

Front Squat Split Jerk doubles

Front Squat working up to a heavy 5 or 3 or 1

1 workout per week

Snatch warm up complex
Power Snatch/Split Snatch(R)/Split Snatch (L)/Squat Snatch/Overhead Squat

Squat Snatch working up to max then backing back to 80% and do 3 x 3 power snatch

Clean warm up complex
Power Clean/Split Clean (R)/Split Clean (L)/Squat Clean/Front Squat
Overhead Pressing Warm up complex
Military Press/Push Press/Push Jerk/Split Jerk

Clean & Jerk working up to max then backing back to 80% and hitting 3 x 3 in Power Clean

Front Squat 3 x 3 at best c & j weight for the day