January 14- January 20

Hello, everyone! This week will consist of a switch over week with WHAT? NO CLASSIC LIFTS? Yup! I think we are all due- both mentally and physically- for a little variety in our movement. Enjoy and don’t hesitate to ask questions 🙂 Next week we’ll start to incorporate the main lifts again and ease back into a still more diverse but weightlifting specific conditioning cycle! 

Day 1

  • 5 rounds, minimal rest:
    • 10 weighted box jumps
    • 10 double dumbbell hang snatch
    • 200 m row
  • lateral step downs 3×8-12/side  (can be low box, whatever you can do well on each side) (https://www.youtube.com/watch?v=HAo74Mjw_AQ)
  • dumbbell z press 3x 8-12
  • single leg stiff leg KB deadlifts 3×8-12/side

Day 2

  • Increase pace of bike/row each round:
    • Bike 3 min
    • Row 3 min
    • 15 KB swings (heavy)
    • Bike 2 min
    • Row 2 min
    • 15 heavy wall balls
    • Bike 1 min
    • Row 1 min
    • 15 burpees
  • banded bird dogs 3×10/side
  • side plank with adductor twist 3x 10-20 sec/side (https://www.youtube.com/watch?v=ANaBs58yD24)
  • scap push ups 3×10

Day 3

Day 4

Day 5

  • close grip bench press, build to heavy single 
  • sumo deadlift, build to heavy triple
  • belt squats 4×20
  • 20-16-12-8-4, try to increase weight each round
    • calories on rower
    • incline DB press
    • bent over rows

MEET WEEK: January 7-January 13

Hello, everyone! Time for a nice taper in preparation for the meet or maxing out at the end of the week. 

Looking forward, we’ll take some time to deload after the meet- it seems most of us are in need of some good recovery and variation in movement patterns! We’ll ease back into a general conditioning cycle with all the jumping, leaping, and rotational stuff we’ve been missing! 

Day 1 (Monday)

  • snatch, build to opening weight
  • clean & jerk, build to opening weight
  • clean pull doubles 5×2 @ 90-95%

Day 2 (Tuesday)

  • jerk empty bar work
  • jerk balance, 3×4 super light
  • front squat doubles up to 80%

Day 3 (Wednesday) 

  • snatch, build to 80% opener
  • clean & jerk, build up to 80% opener
  • back squat doubles up to 80%

Day 4( Thursday)

  • snatch, build up to 70-75% opener
  • clean & jerk, build up to 70-75% opener

Day 5 (Friday)

Empty bar work or rest

Day 6 (Saturday)

MEET or MAX

December 31-January 6

I hope everyone is enjoying the holidays. This will be the last heavy week before tapering in preparation for the Old Dominion Classic, so use all the extra holiday fuel, rest, and spirit to get the most out of these heavy attempts!

Day 1

  • hang snatch (knee), build to heavy single
  • hang clean (knee) + jerk, build to heavy 1+1
  • back squat 3x [2 reps@83%, 1 rep@88-93%]

Day 2

  • split jerk, build to heavy single
  • 3 rounds:
    • side plank reach through x 10/side
    • plank should taps x 20/side
    • (weighted) reaching crunches x 30

Day 3 

  • snatch 1@85%, 1@88%, 1@90%, 1@87%, 1@92%, 1@96%, if feeling good go for 1 or 2 heavier attempts (max of 1 miss)
  • clean 1@85%, 1@88%, 1@90%, 1@87%, 1@92%, 1@96%, if feeling good go for 1 or 2 heavier attempts (max of 1 miss)
  • 1 1/4 front squat 4×2@78-83%

Day 4

  • tall snatch 3×4 light
  • muscle clean 3×4 light
  • snatch pull 2 reps@100%, 2 reps @105%, 3×1@110-115%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS (3 misses max)
  • clean + jerk HS (3 misses max)
  • back squat HS, then 3×1@90-95%, 2×2@ 85-90% HS
  • clean pull 2 reps@100%, 2 reps @105%, 3×1@110-115%

December 24-December 30

Hey, everyone! This week should be HEAVY with some volume. Next week will our last heavy week, including the opportunity to go for heavy singles most days, then we’ll be tapering in preparation for the meet! I’ve included 5 days this week, but I know many of you might be unable to get in 5 days around the holidays so remember to prioritize days 1, 3, and 5!

Day 1

  • hang snatch (knee), build to heavy double
  • hang clean (knee) + jerk, build to heavy 2+2
  • back squat 3x [2 reps@80%, 1 rep@88%]
  • weighted plank 3x 30-40 seconds, same weight as last week but longer

Day 2

  • tall jerk 3×4 light to moderate, heavier than last week  
  • power jerk+split jerk build to heavy 1+1
  • 3 rounds:
    • alternating v-up toe touch x 10/side
    • KB side bends x 10/side

Day 3 

  • snatch 1@83%, 1@86%, 1@89%, 1@85%, 1@88%, 1@93% 
  • clean 1@83%, 1@86%, 1@89%, 1@85%, 1@88%, 1@93%
  • 1 1/4 front squat 1×3@ 73%, 1×3@75%, 3×2@77-80%
  • weighted side plank 3 x 30-40 seconds, same weight as last week but longer

Day 4

  • tall snatch 3×4 light to moderate, heavier than last week 
  • muscle clean 3×4 light to moderate , heavier than last week
  • snatch pull 2 reps@95%, 2 reps@100%, 2 reps @105%, 2 reps@110%, 2×1@112-115%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS, then 90%,95%,90% HS on 2-3 minute clock
  • clean + jerk HS, 90%,95%,90% HS on 2-3 minute clock
  • back squat HS, then 4×2@ 88-90% HS
  • clean pull 2 reps@95%, 2 reps@100%, 2 reps @105%, 2 reps@110%, 2×1@112-115%

December 17-December 23

Day 1

  • hang snatch (knee) 2@75%, 2@80%, 2@85%, 2@87%
  • hang clean (knee) + jerk (2+2)@ 75%, (2+2)@80%, (2+2)@85%, (2+2)@87%
  • back squat 3x [3 reps@78%, 1 rep@85%]
  • weighted plank 3x 20-30 seconds, heavier than last week

Day 2

  • tall jerk 3×5 light to moderate, heavier than last week  
  • power jerk+split jerk (1+1)@78%, (1+1)@83%, 3x(1+1)@83%+
  • 3 rounds:
    • 40 sec side plank/side
    • 40 plank shoulder taps (20/side)
    • 40 sec flutter kicks

Day 3 

  • snatch 1@80%, 1@84%, 1@87%, 1@83%, 1@86%, 1@90% 
  • clean 1@80%, 1@84%, 1@87%, 1@83%, 1@86%, 1@90%
  • 1 1/4 front squat 1×3@70%, 1×3@ 73%, 1×3@75%, 2×3@77%
  • weighted side plank 3 x 20-30 seconds, heavier than last week

Day 4

  • tall snatch 3×5 light to moderate, heavier than last week 
  • muscle clean 3×5 light to moderate , heavier than last week
  • snatch pull 3 reps@90%, 2 reps@95%, 2 reps@100%, 2 reps @105%, 2x2reps@110%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS, then 87%,92%,87% HS on 2 minute clock
  • clean + jerk HS, 87%,92%,87% HS on 2 minute clock
  • back squat HS, then 3×3@ 85% HS
  • clean pull 3 reps@90%, 2 reps@95%, 2 reps@100%, 2 reps @105%, 2x2reps@110%

December 10-December 16

I hope everyone feels well rested after last week, and a lot stronger- ready to head into the competition cycle that will lead us into the Old Dominion classic in January. This means higher intensity, and a lot less volume, including mostly heavy singles and doubles with time to focus on consistency and perfection excellence like Shi Zhiyong…

Day 1

  • hang snatch (knee) 2@70%, 2@75%, 2@80%, 2@85%
  • hang clean (knee) + jerk (2+2)@ 70%, (2+2)@75%, (2+2)@80%, (2+2)@85%
  • back squat 3x [4 reps@75%, 1 rep@80%]
  • weighted plank 3x 20-30 seconds

Day 2

  • tall jerk 3×5 light to moderate 
  • power jerk+split jerk (1+1)@75%, (1+1)@80%, 3x(1+1)@80%+
  • 3 rounds:
    • 20 tuck crunches
    • 20 russian twists
    • 20 banded good mornings (light)

Day 3 

  • snatch 1@78%, 1@81%, 1@84%, 1@80%, 1@83%, 1@87% 
  • clean 1@78%, 1@81%, 1@84%, 1@80%, 1@83%, 1@87%
  • 1 1/4 front squat 1×3@65%, 1×3@ 70%, 3×3@75%
  • weighted side plank 3 x 20-30 seconds

Day 4

  • tall snatch 3×5 light to moderate 
  • muscle clean 3×5 light to moderate
  • snatch pull 4 reps@ 85%, 3 reps@90%, 2 reps@95%, 2 reps@100%, 2×2@105%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS, then 85%,90%,85% HS on 2 minute clock
  • clean + jerk HS, then 85%, 90%,85% HS on 2 minute clock
  • back squat HS, then 3×3@ 80% HS
  • clean pull 4 reps@ 85%, 3 reps@90%, 2 reps@95%, 2 reps@100%, 2×2@105%

December 3-December 9

Congratulations to everyone who made it through the complete front squat cycle! This week we will get to see all of that hard work pay off. This will be a testing week, starting with front squats! I know everyone’s schedules are a little different, finishing the last day of squats at different times, so adjust the 3 days programmed according to our own schedule as need be but aim for a couple of days of rest or active recovery prior to maxing out.

The rest of the week will be dedicated to deloading, testing the main lifts at the end of the week. Some of us will end up with some new numbers with which to head into the competition cycle, leading us into the Old Dominion Classic!

Day 1

Active recovery or rest

Day 2

  • Front squat test 1RM
  • Power clean 3×3 @ 65%
  • Snatch 5×1@ 75%

Day 3

  • Snatch high pull + snatch + snatch balance, 4 sets at 55-65%
  • Clean high pull + clean + push jerk, 4 sets at 55-65%
  • Back squat doubles up to 80%

Day 4

Active recovery or rest

Day 5 

  • Snatch max
  • Clean & jerk max
  • Back squat triples up to 80%

Week of November 26-December 2

Last week of front squats, guys! Great work so far, everyone! The main lifts are still higher in intensity this week, but low in volume to prioritize squats in this last push. We’ll test squats sometime early to mid next week (depending on your schedule), while deloading in the main lifts and testing those at the end of the week.

 

Day 1

  • activation: side lying clams x 25/side, bird dog x 10/side
  • power snatch from hips + snatch from hips 3x (1+1) @ 95-97% heavy set from 3 weeks ago
  • power clean from hips + clean from hips 3x (1+1) @ 95-97% heavy set from 3 weeks ago
  • front squat 7×5@75% + 5-7 kg (or +2-5 kg from last time)
  • 3 rounds:
    • bench press x 8-12, same weight as last week
    • double bent over DB/KB row x x 8-12, same weight as last week

Day 2

  • pause split jerk, 2 count pause in dip and in catch 5×1@ 80%
  • 3 rounds:
    • half kneeling single arm DB press x 6-8/side, heavier than last time
    • banded pull aparts x 20, light band
  • 3 rounds:
    • overhead tricep extensions x 8-10/side, heavier than last time
    • hammer curls x 8-12 /side, heavier than last time
  • core: 30 sec side plank + 15 hip taps + 10 twists / side x 3

Day 3

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 4×1@ 83%
  • clean with pause below knee 4×1@ 83%
  • front squat 8×4@80% + 5-7 kg (or +2-5 kg from last time)

Day 4 

REST 

Day 5

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • Front squat 10×3 @ 85% + 5-7 kg (or +2-5 kg from last time)
  • snatch pull+ snatch, build up to challenging (1+1), aim for 85% or greater
  • clean pull + clean + power jerk, build up to (1+1+1), aim for 85% or greater

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