November 19-November 25

Keep pushing through those front squats! Only three days of programming this week in hopes that everyone has time to eat up with family and enjoy the holiday 🙂

Day 1

  • activation: side lying clams x 25/side, bird dog x 10/side
  • power snatch from hips + snatch from hips 4 x (1+1) @ 93-95% heavy set from 2 weeks ago
  • power clean from hips + clean from hips 4 x (1+1) @ 93-95% heavy set from 2 weeks ago
  • front squat 8×4@80% +3-5 kg
  • 4 rounds:
    • bench press x 6-8, heavier than last week
    • double bent over DB/KB row x 6-8, heavier than last week

Day 2

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 6×1@ 81%
  • clean with pause below knee 6×1@ 81%
  • front squat 10×3@85%  + 3-5 kg
  • single arm OH carry x 40 m/side, heavier than last week
  • GHD sit ups to parallel 4×10-12, weighted, heavier than last week

Day 3

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • snatch pull+ snatch, build up to (1+1)@ 84%
  • clean pull + clean + power jerk, build up to (1+1+1) @ 84%
  • Front squat 6×6 @ 70% + 5-7 kg (or +2-5 kg from last week)

November 12- November 18

Congratulations to everyone on making it through the first week of Smolov Jr. I am seeing some beautiful front squats 🙂 Let’s keep up the good form while pushing hard. Make sure you are eating plenty and keeping up with mobility- especially in the hip complex. I hope everyone got a chance to watch Worlds last week and continues to feed off that inspiring energy as the front squats get heavier this week! Keep it up 🙂

Day 1 

  • activation: side lying clams x 25/side,  bird dog x 10/side
  • power snatch from hips + snatch from hips 5 x (1+1) @ 90-93% last week’s heavy set
  • power clean from hips + clean from hips 5 x (1+1) @ 90-93% last week’s heavy set
  • front squat 10×3@85%
  • 3 rounds:
    • bench press x 8-12
    • double bent over DB/KB row x 8-12

Day 2 

  • pause split jerk, 2 count pause in dip and in catch 8×1@78%
  • 3 rounds:
    • half kneeling single arm DB press x 10-12/side
    • banded pull aparts x 20, light band
  • 3 rounds
    • overhead tricep extensions x 12-15
    • hammer curls x 10-15, heavier than last week
  • core: 30 sec side plank + 12 hip taps + 7 twists / side x 3

Day 3 

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 4×2@ 78%
  • clean with pause below knee 4×2@ 78%
  • front squat 6×6@70% + 3-5 kg
  • single arm OH carry x 40 m/side, heavy
  • GHD sit ups to parallel 3×15 (weighted if possible)

Day 4

  • snatch push press  5×5 @ 55% (snatch)
  • clean lift off 5×5@85%
  • 3 rounds:
    • banded good mornings x25, light to moderate
    • cossack squat 8/side, light to moderate
    • DB upright rows x 12-15, moderate

Day 5

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • snatch pull+ snatch, build up to (1+1)@ 81%
  • clean pull + clean + power jerk, build up to (1+1+1) @ 81%
  • Front squat 7×5@75% + 3-5 kg

November 5- November 11 WEEK 1

It has sounded like everyone is ready for front squats! As most of you know, this is going to be a pretty challenging cycle to get through. The more we can lift and suffer together, the better 🙂 Since the main focus will be increasing front squats, the main lifts will be relatively low volume and the accessory work will be minimal on taxing squat days. Please please be sure to keep up with mobility, rest, and fuel! Here we go…

Day 1 

  • activation: side lying clams x 25/side,  bird dog x 10/side
  • power snatch from hips + snatch from hips up to challenging set, then -10% 4 x (1+1)
  • power clean from hips + clean from hips up to challenging set, then -10% 3 x (1+1)
  • front squat 6×6@70%
  • 3 rounds:
    • bench press x6-8, moderate
    • double bent over DB/KB row x 8-10, moderate

Day 2 

  • pause jerk, 2 count pause in dip and in catch 
  • 3 rounds:
    • half kneeling single arm DB press x 8-10/side
    • banded pull aparts x 20, light band
  • 3 rounds:
    • overhead tricep extensions x 10-12
    • hammer curls x 10-15
  • core: 30 sec side plank + 10 hip taps + 5 twists / side x 3

Day 3 

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 4×2@ 75%
  • clean with pause below knee 4×2@ 75%
  • front squat 7×5@75%
  • single arm OH carry x 30 m/side, heavy
  • GHD sit ups to parallel 3×10 (weighted if possible)

Day 4

  • snatch push press  5×5 @ 50% (snatch)
  • clean lift off 5×5@80%
  • 3 rounds:
    • banded good mornings x20, light to moderate
    • cossack squat 5/side, light or unweighted
    • DB upright rows x 10-12, moderate

Day 5

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • snatch pull+ snatch, build up to (1+1)@ 78%
  • clean pull + clean + power jerk, build up to (1+1) @ 78%
  • Front squat 8×4@80%

 

October 28- November 4

Week 4

Day 1

  • Snatch high pull + power snatch + hang snatch from knee up to challenging set
  • Clean high pull + power clean + hang clean from knee up to challenging set
  • Back squat 1 every 30 sec x 11 @ 71-75% focus on speed
  • Sandbag walking lunges 3 x 20 m, moderate
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×3, heavier than last week

Day 2

  • Snatch drop build to challenging double
  • Technique primer: jerk balance 3 x 3 @ light to moderate weight
  • Push press + jerk dip+ jerk drive+ split jerk build to challenging set
  • Core work, 4 rounds with as little rest as possible
    • alternating v-ups x 10/side
    • sorenson max hold
    • Chinese plank x 20-25 sec

Day 3

  • Power snatch + low hang snatch  up to challenging set
  • Power clean triple, 3 sec pause in catch then sit into front squat on last rep only building up to challenging triple heavier than last week
  • Time under tension front squat * + full front squat 3 x 6+ 2, heavier than last week
  • Walking KB deadlifts 3×10/side, moderate
  • Complete in repeatable sets total of:
    • 20 chin ups
    • 30 upper back extensions
    • 3 minutes side plank/side

 

Day 4

Rest

Day 5

  • Clean+ front squat+ split jerk  up to challenging set
  • 2 position snatch, mid thigh + floor up to challenging set
  • Tempo back squat, 33X0 4×3, heavier than last week
  • 3 rounds:

October 21-October 28

Hey, guys! Still a little ugly volume this week, but its definitely decreasing 🙂 Keep it up!

Week 3

Day 1

  • Snatch high pull + power snatch + hang snatch from knee 4 x (1+1+1) @ 71%
  • Clean high pull + power clean + hang clean from knee 4 x (1+1+1) @ 71%
  • Back squat 1 every 30 sec x 11 @ 65-70% focus on speed
  • Single arm OH walking lunges 4 x 10 m/side @ heavier than last week
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×4, heavier than last week

Day 2

Day 3

  • Power snatch + low hang snatch  4 x (1+1) @ 75%
  • Power clean triple, 3 sec pause in catch then sit into front squat on last rep only x 4, building up to challenging triple heavier than last week
  • Time under tension front squat * + full front squat 3 x 7 + 3, heavier than last week
  • KB/DB death march 3 x 30 m, heavier than last week
  • Complete in repeatable sets total of:

* time under tension = don’t relax at bottom, don’t come up to full leg and hip extension at top, just part way up— stay under tension! 

Day 4

  • Clean deadlift with 3 sec pause below knee 4×4 @ 88% (clean)
  • Split squat with medial band 3×8-10/side, heavier than last week (https://www.youtube.com/watch?v=WEmkhzin96E)
  • Max isometric pull up hold x 4, ~ 2 minutes rest in between each set * try to beat or at least maintain from last week but with less rest
  • 20- 30 min AMRAP:
    • 20 cal row
    • 40 m double KB OH carry
    • 7-10 push ups
      • + 10 m/cal each round

Day 5

  • Clean+ front squat+ split jerk 4 x (1+1+1) @ 75-79%
  • 2 position snatch, mid thigh + floor 5 x (1+1) @ 75-79%
  • Tempo back squat, 33X0 4×4, heavier than last week
  • 4 rounds:
    • Front rack carry x 30 m/side, heavier than last week
    • DB box step overs x 8/side, heavier than last week
    • KB side bends x 10/side, heavier than last week

October 15-October 21

Day 1

  • Snatch high pull + power snatch + hang snatch from knee 5 x (1+1+1) @ 68%
  • Clean high pull + power clean + hang clean from knee 5 x (1+1+1) @ 68%
  • Back squat 1 every 30 sec x 12 @ 63-65% focus on speed
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×5, slightly heavier than last week
  • Single arm OH walking lunges 4 x 10 m/side @ same weight as last week

Day 2

  • Snatch drop build to set of 5, heavier than last week
  • Technique primer: jerk balance 4 x 3 @ light to moderate weight
  • Push press + jerk dip+ jerk drive+ split jerk 5 x (1+1+1+1) @ 63-73%
  • Core work, 4 rounds with as little rest as possible:
    • Standing twists x 15/side
    • GHD hip extensions x 10 + max hold
    • Front leaning rest on rings x 25-35 sec

Day 3

  • Power snatch + low hang snatch  5 x (1+1) @ 73%
  • Power clean triple x 4, on last rep only 3 sec pause in catch then sit into full squat building up to challenging triple heavier than last week * not power clean + front squats
  • Time under tension front squat * + full front squat 3 x 8 + 4, heavier than last week
  • KB/DB death march 3 x 30 m
  • Complete in repeatable sets total of:

* time under tension = don’t relax at bottom, don’t come up to full leg and hip extension at top, just part way up— stay under tension! 

Day 4

  • Clean deadlift with 3 sec pause below knee 5×4 @ 85% (clean)
  • Split squat with medial band 3×12-15/side (https://www.youtube.com/watch?v=WEmkhzin96E)
  • Max isometric pull up hold x 4, ~ 3 minutes rest in between each set
  • Incline DB barbell press 3 x 10-15 @ moderate weight
    • 20- 30 min AMRAP:
    • 30 m farmer’s carry, heavy
    • 20 kcal bike
    • 10 DB push press @ moderate weight

+ 10 m/kcal each round

Day 5

  • Clean+ front squat+ split jerk 5 x (1+1+1) @ 73-76%
  • 2 position snatch, mid thigh + floor 5 x (1+1) @ 73-76%
  • Tempo back squat, 33X0 4×4, heavier than last week
  • 4 rounds:
    • Front rack carry x 30 m/side
    • DB box step overs x 8/side
    • KB side bends x 10/side

 

Optional Conditioning:

3 x 4 min AMRAP, 2 minutes in between each 4 min:

  • 10 kcal row
  • 12 single arm front rack lunges (6/side)
  • 15 KB swings (heavy)

 

Catch Jake for more suggestions 🙂

October 8 – October 14

I hope everyone enjoyed the past switch over week. We had some great Charlottesville Strength team moments, and even some team conditioning! We’ll be trying to make that happen more often- anyone is welcome to join! This is our first week of a new conditioning cycle. Conditioning for what? Front squats to come! With this in mind, we will be focusing on upper back and core stability and strength, as well as knee joint and squat stability and symmetry. This is, of course, in addition to the technique and speed nature of conditioning cycles. Some of these squat variations are tough, but I promise you they serve a purpose! Enjoy and never hesitate to ask questions 🙂

Day 1

  • Snatch high pull + power snatch + hang snatch from knee 5 x (1+1+1) @ 65%
  • Clean high pull + power clean + hang clean from knee 5 x (1+1+1) @ 65%
  • Back squat 1 every 30 sec x 12 @ 60% focus on speed up
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×5 @ moderate weight
  • Single arm OH walking lunges 3 x 10 m/side @ moderate weight

Day 2

  • Snatch drop build to challenging, but not maximal, set of 5
  • Technique primer: jerk balance 4 x 3 @ light to moderate weight
  • Push press + jerk dip+ jerk drive+ split jerk 5 x (1+1+1+1) @ 60-70%
  • Core work, 3 rounds with as little rest as possible:
    • Standing twists x 15/side
    • GHD hip extensions x 10 + max hold
    • Front leaning rest on rings x 20-30 sec

Day 3

  • Power snatch + low hang snatch  5 x (1+1) @ 70%
  • Power clean triples, on last rep only 3 sec pause in catch then continue into front squat x 5, building each set up to challenging, not max, triple
  • Time under tension front squat * + full front squat 3 x 8 + 4 @ light weight
  • KB/DB death march 3 x 20 m @ moderate weight (https://www.youtube.com/watch?v=2o_lal2jpQc)
  • Accumulate in repeatable sets, with little rest as possible in between, total of:

* time under tension = don’t relax at bottom, don’t come up to full leg and hip extension at top, just part way up— stay under tension! 

Day 4

  • Clean deadlift with 3 sec pause below knee 5×4 @ 80% (clean)
  • DB split squat with medial band 3×10-12/side @ light weight (https://www.youtube.com/watch?v=WEmkhzin96E)
  • Max isometric pull up hold x 3, ~ 3 minutes rest in between each set
  • Incline DB barbell press 3 x 10-15 @ moderate weight
  • 20- 30 min AMRAP:
    • 10 kcal bike
    • 20 m/ side single arm bottoms up KB carry
    • 60 seconds jump rope
    • + 10 kcal/10 meters/30 seconds each round

Day 5

  • Clean+ front squat+ split jerk 5 x (1+1+1) @ 70-73%
  • 2 position snatch, mid thigh + floor 5 x (1+1) @ 70-73%
  • Tempo back squat, 33X0 5×4 @ moderate weight
  • 3 rounds:
    • Front rack carry x 30 m/side, moderate to heavy
    • DB box step overs x 8/side, moderate
    • KB side bends x 10/side, moderate to heavy
    • Hollow hold x 20-30 sec

Recommended conditioning:

  • 10 min AMRAP:
    • 15 kcal bike
    • 12 kettlebell swings
    • 9 box jumps
    • 2 min rest…then…30 burpees for time!
  • 2 x 4 min AMRAP, 2 minutes between each:
    • 10 kcal row
    • 12 wall balls
    • 15 double unders or 30 single unders

October 1- October 7

Hello! I want to firstly congratulate our Charlottesville Strength athletes who lifted at the Fall Brawl Meet on Saturday. We had some major accomplishments- PRs and a very successful first meet 🙂 It was a great time! Chat with Danil and Jake to hear more about it. I, personally, find these successes super motivating and hope others do too, using them to train all the harder. BUT the body does need some rest and variation, so this week will be a little switch over week with less focus on the lifts and some interesting variations of exercises. You’ll notice some things are programmed just to have some fun and see what we are capable of! After this week, get ready for another conditioning cycle to prepare our joints…minds.. and souls for what is to come.…front squats. 

Day 1

Day 2

Day 3

  • power snatch with 5 second pause in catch 5×2 @ 65%
  • power clean with 5 second pause in catch 5×2 @ 65%
  • snatch high pull up to heavy single (bar should reach mod to high chest)
  • 4 rounds:
    • KB front rack carry x 40 m/side @ moderate weight
    • Sandbag walking lunges x 20 m
    • Farmer’s carry x 40 m @ heavy as possible

Day 4

  • Narrow stance back squat work up to challenging single (just for the hell of it)
  • 30-40 min AMRAP:
    • Row 4 minutes
    • Waiter’s carry x 30 m/side @ moderate weight
    • DB snatch x 5/side as heavy as possible
    • 30 second front leaning rest on rings

Day 5

  • Front squat work up to challenging single with 5 sec pause at bottom
  • snatch EMOM x 8 @ 70%
  • clean & jerk EMOM x 8 @ 70%
  • box hurdles x 3 for time (ask so I can show what these are!)
  • 1-3 rounds core:

Sept 24 – Sept 29 TAPER AND MEET WEEK

All of the hard work has been done 🙂 Great job to everyone I’ve watched push these past couple of weeks. I’ve seen some exciting PRs and I know there are more to come. Now is the time to embrace all the new changes this cycle has promoted and allow some recovery. A few of us will be heading to Virginia Beach on Saturday for the Fall Brawl competition at East Coast Gold. Those of who aren’t lifting are welcome to come cheer our lifters on 🙂

Day (5 days out)

  • snatch work up to 90-100% opener 
  • clean & jerk work up to 90-100% opener
  • back squat doubles up to 80%
  • clean pull doubles up to 90%

Day (4 days out)

  • snatch work up to 3 singles @ 80%
  • clean & jerk work up to 3 singles @ 80%
  • front squat singles up to 80%
  • snatch pull doubles up to 90%

Day 3 (Wednesday)

  • empty bar work
  • active recovery

Day 4 (Thursday)

  • snatch work up to 5 singles @ 60%
  • clean & jerk work up to 5 singles at 60%

Day 5 (Friday)

  • empty bar work

Day 6 (Saturday)

MEET AT EAST COST GOLD

or MAX (if not competing)

Week of September 17-September 23

Hi, guys 🙂 Welcome to the last heavy week! We already had some PRs last week, and I anticipate more in this final heavy week. Taper is soon to come!  If everyone can make it to lift around the same time that would be great! It helps to have an uplifting and encouraging environment 🙂

Day 1

  • snatch 5×1@ 88-93% of last Day 5 HS
  • clean & jerk 4 x (1+1) @ 88-93% of last Day 5 HS
  • front squat heavy single, then 90% 4×1
  • weighted back extensions 4×6, heavier than last week

Day 2

  • power snatch + snatch balance up to 76%
  • jerk heavy single
  • jerk dip squat 4×2 @ 90-100% jerk heavy single
  • snatch pull 1×3@105%, 2×2@110%, 1×2 @115%

Day 3 

  • snatch 3 reps @ 76%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 87%, 1 rep @ 90%, 2-3 heavier attempts 
  • clean 3 reps @ 76%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 87%, 1 rep @ 90%, 2-3 heavier attempts
  • back squat heavy single, then 93% of that 3×1

Day 4

  • front squat singles up to 82% with focus on exploding up
  • clean pull 1×3@ 105%, 2×2 @ 110%, 2×2@115%
  • 3 rounds:
    • single leg DB RDLs x 8/side
    • single arm OH carry x 40 m/side
    • weighted plank x 30 seconds
  • 10-15 minutes easy bike, run, or row

Day 5

  • Snatch heavy single (3 misses max)
  • Clean & jerk heavy single (3 misses max)
  • back squat 3@75% 3@80% 2@85% 1@88% 1@90% 1@93% 1@95%