from pathlib import Path html = r""" Weekly Weightlifting Program

Weekly Weightlifting Program

Updated neural primers, technical work and strength sessions

Saturday — Neural Clean & Jerk + Pull-ups

Full version of the reduced C&J technical primer.

1. Centre-Grip Clean-Start Deadlift

1–2 sets × 3 reps · PVC or empty bar
  • Use your normal clean starting position.
  • Grip both hands close to the centre of the bar.
  • Push through the floor and keep hips and shoulders rising together.
  • Stand smoothly without accelerating into a pull.
Cue: Push through the floor.

2. Muscle Clean — Feet Planted

2 sets × 3 reps
  • Keep the feet flat and in place.
  • Complete knee and hip extension before turning the elbows through.
  • Keep the bar close and finish standing tall.
Cue: Finish the legs, then turn over.

3. Floating Power Clean → Stand and Set

2 reps
  • Perform a light power clean and receive it in balance.
  • Stand fully, adjust into jerk stance and re-grip as needed.
  • Confirm even pressure through both feet.
Cue: Stand, set, balance.

4. Clean → Set Feet → Two Jerk Dips → Jerk

2–3 sequences
  • Clean and stand completely upright.
  • Set the feet deliberately into jerk stance.
  • Perform two normal jerk dips.
  • Reset posture, then dip and complete the jerk.
  • Hold the split briefly and recover calmly.

The practice dips should match the depth and direction of your real jerk dip.

Cue: Stand, set, dip straight, finish.

5. Split Jerk Hold

1–2 holds × 10–15 seconds
  • Front foot rooted, back knee soft and elbows fully locked.
  • Recover in the normal order.

Pull-up Program

Complete the normal pull-up work after the neural primer. The primer should remain easy enough that it does not reduce pull-up performance.

Balanced start → leg drive → complete extension → turnover → stand → set feet → dip → drive → split.

Sunday — Squats + Core

Lower-body strength with knee comfort and controlled execution prioritised.

1. Belt Squats

Complete the normal belt-squat work as the main source of lower-body volume.

2. Back Squats

  • Use controlled repetitions and balanced pressure through the feet.
  • Avoid grinding repetitions.
  • Stop if knee discomfort or loss of position develops.

3. Core

Complete the normal core work without creating excessive soreness before Monday’s snatch session.

Monday — Reduced Neural Snatch + 30 kg Technique

Short primer followed by light high pulls and split-snatch singles.

1. Tall Split Snatch

2–3 reps · PVC or empty bar
  • Start standing tall with no dip.
  • Create upward movement, then move into the split.
  • Stabilise before recovering.
Cue: Tall, then drop.

2. High-Hang Split Snatch

2–3 reps
  • Use a small knee bend from the upper thigh.
  • Finish the legs fully before moving into the split.
Cue: Finish the legs, then split.

3. Slow-to-Knee Split Snatch

1–2 reps
  • Pull slowly to the knee with the bar close.
  • Accelerate past the knee, complete extension and split under.
  • The old long pause at the power position is optional.
Cue: Slow, fast, finish, split.

4. Overhead Split Hold

1 hold × 10–15 seconds
  • Use the normal split stance and full overhead lockout.
  • Keep the torso upright, front foot rooted and back knee soft.

5. Snatch High Pull

30 kg · 2–3 sets × 2–3 reps
  • Patient first pull, close bar and complete extension.
  • Let the elbows rise high and outside without turning it into an upright row.
Cue: Patient, close, finish.

6. Split Snatch Singles

30 kg · 3–5 singles
  • Reset fully before each repetition.
  • Use the same first pull as the high pull.
  • Move under decisively and stabilise before recovering.

No floating power-snatch complex because it aggravates the knees.

Patient first pull → accelerate → finish the legs → split under → stabilise.

Tuesday — Heavy Snatch

Apply Monday’s technical sequence under progressively heavier load.

1. General Warm-up

Complete normal mobility and empty-bar preparation without excessive volume.

2. Snatch Warm-up Singles

Build progressively through singles while preserving patience from the floor and a decisive split.

3. Heavy Snatch Singles

  • Treat every attempt as an individual technical repetition.
  • Take adequate recovery.
  • Stop when timing, lockout or split quality begins to deteriorate.

4. Behind-the-Neck Press — Snatch Grip

Use controlled repetitions to reinforce the overhead position.

5. Snatch-Grip Overhead Holds

Use meaningful load while preserving full lockout and sound alignment.

Wednesday — Brief Neural C&J + Pull-ups

A low-volume reminder before Thursday’s heavy clean and jerk.

Reduced C&J Primer

  • Centre-grip clean-start deadlift: 1 × 3
  • Muscle clean: 1–2 × 3
  • Floating power clean → stand and set: 1–2 reps
  • Clean → two dips → jerk: 2 sequences
  • Split jerk hold: 1 × 10–15 seconds

This should feel like a technical reminder, not a separate training session.

Pull-up Program

Complete the normal pull-up work. Reduce Wednesday volume when needed to preserve grip, elbows and upper-back freshness for Thursday.

Thursday — Heavy Clean & Jerk

Apply the revised setup and timing under load.

1. General Warm-up

Complete normal mobility and empty-bar work.

2. Short Technical Reminder

  • 3 centre-grip clean-start deadlifts
  • 3 muscle cleans
  • 1 clean
  • Set the feet deliberately
  • 2 practice dips
  • 1 jerk

3. Clean & Jerk Warm-up Singles

  • Stand fully after every clean.
  • Adjust into jerk stance and confirm balance.
  • Re-grip, breathe, brace, then dip and drive.
Cue: Clean, stand, set, jerk.

4. Heavy Clean & Jerk Singles

  • Do not perform repeated practice dips before every heavy jerk.
  • Keep a clear but calm separation between the clean and jerk.
  • Avoid an excessively long or hesitant setup.

5. Strict Press

Complete normal work while leaving enough reserve for shoulder and triceps recovery.

6. Split Jerk Overhead Holds

Use a stable split, full lockout and controlled recovery under meaningful load.

Friday — Rest

Genuine recovery before the next training week.

◯

No structured lifting

Gentle mobility, easy walking and your usual light morning movement are fine.

Do not add another neural primer simply because the drills feel easy.

""" output = Path("/mnt/data/updated_weekly_weightlifting_program.html") output.write_text(html, encoding="utf-8") print(f"Created: {output}")