New Cycle – 1.1

This 12 week macrocycle focuses on positional work and speed, with the first mesocycle (first four weeks) focusing much more on positional work and the later two mesocycles focusing increasingly on speed work.

“Positional work” means making all of the individual pieces of the lift look as good as possible by working slow and relatively light. If you can’t get into and hold a good above-the-knee hang position, or a good full extension position, or a good overhead squat, it is very unlikely that you can go through these positions with load and speed. This work will expose and address the proprioception, strength and mobility issues that are common to beginners and lifters struggling with breaking through a plateau. Attention to these details is hard and not as exciting as lifting heavy weights all the time, but absolutely vital to making progress – and it won’t take long for positional improvements to start expressing themselves as PRs on the competition lifts.

We also now have a 5-day-a-week option. If you are doing 5 days, the recommendation is to do the workouts each week with 3 days on, 1 off, 2 on, 1 off (start on Monday or Tuesday).

IF YOU ARE DOING ONLY 3 DAYS A WEEK, DO DAYS 1, 3, and 5, preferably with one or two rest days between each workout.

Day 1 

  • 7 sec snatch pull, pause in full extension (on toes, shrug) + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Snatch pull + snatch 75% x (1+1) x 7
  • 7 sec clean pull + clean muscle under + 2 FS at 55×0 tempo, light x 5
  • Clean 75% x 1 x 7
  • Back squat 65% at 33×0 tempo x 3 x 5
  • Single arm DB press heavy as possible x 10 x 3
  • Hollow body hold 30 sec x 3

Day 2

  • Pressing snatch balance + snatch balance + 3 sotts press light x 5
  • Power snatch 65% x 2 x 4, % of snatch
  • Squat jerk light x 2 x 5
  • PC + PJ 65% x (1+1) x 5, % of C&J
  • Segmented clean pull 80% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Quarter squat jump w/ empty bar x 8 x 3

Day 3

  • Snatch muscle under + 2 sotts press light x 5
  • High hang snatch 75% x 1 x 6, hold catch position for 3 sec
  • Press in clean (heels elevated if necessary) empty bar x 5 x 5
  • Hang clean (above knee) + power jerk, 75% x (1+1) x 6
  • FS 65% at 33×0 tempo x 3 x 5
  • Segmented snatch pull 85% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Bent over row moderate/heavy x 8 x 3

Day 4

  • Slow snatch pull + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Power snatch + snatch, off blocks (bar should be at knee) 70% x (1+1) x 6 (% of snatch)
  • Press in split light x 3 x 5
  • Split jerk 75% x 1 x 6
  • RDL moderate x 8 x 3
  • Accumulate 30 strict pull-ups (or one minute of negatives)

Day 5

  • Snatch push press + OHS, work up to 81% of snatch for 1+1
  • Snatch 80% x 1 x 6
  • Jerk grip OHS light x 3 x 5
  • Clean + PJ 80% x (1+1) x 5 (% of C&J)
  • Back squat 70% x 4 x 5, first rep with 33×0 tempo
  • Depth jumps up to 20-24” box x 8 x 3

Week 10 – Taper / Re-test week!

Trust the taper! Decrease volume and intensity all week (including crossfit) so you can hit it hard at the end of the week, even though doing less will feel weird.

Tuesday 13 June

  • Snatch singles up to 85%
  • C&J singles up to 80%
  • Back squat 60% x 5, 65% x 5, 70% x 5, 75% x 5

Thursday 15 June

  • Snatch singles up to 70%
  • C&J singles up to 65%
  • Back squat max

Saturday 17 June

  • Snatch max
  • C&J max

Sunday 18 June

  • FS max if feeling good

Week 9 – June 6-11

Last heavy week before taper week and re-test week!

If you’re free Sunday afternoon, come to Richmond to watch some of the RVA Open at RVA Crossfit! Christine and I (and Mira and some other people from Solidarity) will be lifting. Christine’s session starts at noon, mine starts at 2.

Tuesday 6 June

  • KB snatch + OHS light x 3 x 4 each side
  • Muscle snatch light-moderate x 5
  • Snatch w/ pause just off floor 85-95% x 1 x 6
  • Power clean + push jerk 90% x (1+1) x 4
  • Back squat 60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1, 100% + 1kg x 1 if feeling good
  • Strict T2B x 10

Thursday 8 June

  • Donkey kick x 10 x 3 each side
  • Power snatch 90% x 1 x 5
  • Clean w/ pause above knee 70-80% x 3 x 4
  • Clean DL 120% x 2 x 4
  • Front squat 65% x 5, 75% x 4, 80% x 4, 85% x 4
  • Reverse hyperextension 10 x 3

Saturday 10 June

  • Plate OHS (or lunge) moderate x 5 x 3
  • Jerk 85-95% x 1 x 6
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch heavy single, then wave at 80-85-90%
  • Back squat 65% x 5, 75% x 5 x 3
  • Russian twist moderate x 12 x 3

Sunday 11 June

  • Clean pull from above knee + clean from above knee + squat jerk, light x (3+1+1) x 4
  • Clean + FS + Jerk 70-80% x 5
  • Behind the neck jerk 90-101% x 1 x 6
  • Front squat 65% x 5 x 4
  • Snatch DL 120% x 2 x 4
  • Handstand hold 45 sec x 3

Week 8 – May 29-June 4

Take advantage of your rejuvenated legs and make your lifts extra crispy!

Tuesday 30 May

  • KB snatch + OHS light x 3 x 4 each side
  • Muscle snatch light-moderate x 5
  • Snatch w/ pause just off floor 85-90% x 2 x 5
  • Power clean + push jerk 85% x (1+2) x 4
  • Back squat 65% x 5, 70% x 5, 75% x 5, 80% x 5
  • Strict T2B x 8

Thursday 1 June

  • Donkey kick x 10 x 3 each side
  • Power snatch 85% x 2 x 4
  • Clean w/ pause above knee 80-90% x 2 x 5
  • Clean DL 115% x 2 x 4
  • Front squat 60% x 5, 65% x 5 x 3
  • Reverse hyperextension 10 x 3

Saturday 3 June

  • Plate OHS (or lunge) moderate x 5 x 3
  • Jerk 80-90% x 2 x 5
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch 85-95% x 1 x 6
  • Back squat 65% x 5 x 2, 70% x 5 x 3
  • Russian twist moderate x 12 x 3

Sunday 4 June

  • Clean pull from above knee + clean from above knee + squat jerk, light x (3+1+1) x 4
  • C&J 85-95% x 1 x 6
  • Behind the neck jerk 80-90% x 3 x 4
  • Front squat 60% x 5 x 4
  • Snatch DL 115% x 2 x 4
  • Handstand hold 45 sec x 3

Week 7 – May 22-28

Big back squat day on Tuesday, the rest of this week is a slight recovery before hitting it hard for the rest of this last mesocycle.

Tuesday 23 May

  • KB snatch + OHS light x 3 x 4 each side
  • Muscle snatch light-moderate x 2 x 5
  • Snatch w/ pause just off floor 70-80% x 3 x 4
  • Power clean + push jerk 70% x (2+2) x 4
  • Back squat 70% x 5, 80% x 5, 85% x 3, 90% x 2, 100%+1kg x 1
  • Strict T2B x 8 x 3

Thursday 25 May

  • Donkey kick x 10 x 3 each side
  • Power snatch 75% x 2 x 4
  • Clean w/ pause just off floor 70-80% x 3 x 4
  • Clean DL 105% x 2 x 4
  • Front squat 65% x 5, 75% x 4, 80% x 4, 85% x 4
  • Reverse hyperextension x 10 x 3

Saturday 27 May

  • Plate OHS (or lunge) moderate x 5 x 3
  • Jerk 75-80% x 3 x 5
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch 70-80% x 1 x 5
  • Back squat 70% x 4, 75% x 4, 80% x 4, 85% x 4
  • Russian twist moderate x 12 x 3

Sunday 28 May

  • Clean pull from above knee + clean from above knee + squat jerk, light x (3+1+1) x 4
  • C&J 70-80% x 1 x 5
  • Behind the neck jerk 75% x 3 x 4
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch DL 105% x 2 x 4
  • Handstand hold 45 sec x 3

Week 6 – May 15-21

Tuesday 16 May

  • KB turkish get-up x 5 total each side, light-moderate
  • Snatch muscle under + pressing snatch balance + hang muscle snatch light x (2+2+2) x 5
  • Snatch w/ pause below knee 85-90% x 1 x 6
  • Power clean + push jerk 85-90% x (1+1) x 4
  • Back squat 70% x 6, 80% x 6, 90% x 3, 95% x 2
  • GHD sit up x 15 x 3

Thursday 18 May

  • Vertical jump holding KBs light-moderate x 5 x 3
  • Power snatch 85-90% x 2 x 4
  • Clean w/ pause above knee 85-90% x 1 x 6
  • Clean pull from deficit 100% x 2 x 4
  • Front squat 65% x 5, 75% x 4, 80% x 4 x 2
  • KB goblet low step up (12-20”), moderate-heavy, 10×3 alternating legs (use glutes!)

Saturday 20 May

  • Jerk balance (forehead) light x 5 x 5
  • Jerk 85-90% x 1 x 6
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch + 2 OHS 80-90% x 5
  • Back squat 75% x 4, 80% x 4 x 3
  • Hollow body hold 30-60 sec x 3

Sunday 21 May

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • Clean + FS + Jerk 80-90% x 5
  • Behind the neck jerk 85-90% x 1 x 6
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull from deficit 100% x 2 x 4
  • Incline bench moderate x 5 x 4

Week 5 – May 8-14

Tuesday 9 May

  • KB turkish get-up x 5 total each side, light-moderate
  • Snatch muscle under + pressing snatch balance + hang muscle snatch light x (2+2+2) x 5
  • Snatch w/ pause below knee 80-85% x 2 x 5
  • Power clean + push jerk 80% x (1+2) x 4
  • Back squat 65% x 8, 75% x 6, 85% x 4, 90% x 4
  • GHD sit up x 15 x 3

Thursday 11 May

  • Vertical jump holding KBs light-moderate x 5 x 3
  • Power snatch 80-85% x 2 x 4
  • Clean w/ pause below knee 80-85% x 2 x 5
  • Clean pull from deficit 90% x 2 x 4
  • Front squat 70% x 5, 80% x 4, 85% x 3, 90% x 3
  • KB goblet low step up (12-20”), moderate-heavy, 10×3 alternating legs (use glutes!)

Saturday 13 May

  • Jerk balance (forehead) light x 5 x 5
  • Jerk 80-85% x 2 x 5
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch + 2 OHS up to 85% x 5
  • Back squat 65% x 6, 75% x 6, 80% x 6 x 2
  • Hollow body hold 30-60 sec x 3

Sunday 14 May

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • Clean + FS + Jerk up to 85% x 5
  • Behind the neck jerk 80-85% x 2 x 5
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull from deficit 95% x 2 x 4
  • Incline bench moderate x 5 x 4

Week 4 – May 1-7

Lift crispy, not soggy. New mesocycle starts this week – enjoy the new exercises and slightly decreased intensity!

Tuesday 2 May

  • KB turkish get-up x 5 total each side, light-moderate
  • Snatch muscle under + pressing snatch balance + hang muscle snatch light x (2+2+2) x 5
  • Snatch w/ pause below knee 75-80% x 3 x 4
  • Power clean + push jerk 75% x (2+2) x 4
  • Back squat 65% x 8, 70% x 8, 80% x 6, 85% x 6
  • GHD sit up x 15 x 3

Thursday 4 May

  • Vertical jump holding KBs light-moderate x 5 x 3
  • Power snatch 75-80% x 2 x 4
  • Clean w/ pause below knee 75-80% x 3 x 4
  • Clean pull from deficit 90% x 2 x 4
  • Front squat 70% x 5, 75% x 5, 80% x 5, 85% x 5
  • KB goblet step up (12-24”), moderate-heavy, 10×3 alternating legs (use glutes!)

Saturday 6 May

  • Jerk balance (forehead) light x 5 x 5
  • Jerk 75-80% x 3 x 5
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch + 2 OHS up to 80% x 5
  • Back squat 65% x 8, 70% x 8, 75% x 8, 80% x 8
  • Hollow body hold 30-60 sec x 3

Sunday 7 May

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • Clean + FS + Jerk up to 80% x 5
  • Behind the neck jerk 80% x 3 x 4
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull from deficit 90% x 2 x 4
  • Incline bench moderate x 5 x 4

Week 3 – April 24-May 1

This is the last week of the first mesocycle, congrats! Keep up the good work and remember to focus and take adequate rest on heavy attempts.

Tuesday 25 April

  • KB power snatch from hang + standing arm bar, light x (4+2) x 3 each arm (no rest needed)
  • Tall muscle snatch + pressing snatch balance + sotts press light x (2+2+2) x 5
  • Snatch w/ pause above knee 80-85% x 1 x 6
  • Power clean + push jerk 80-85% x (1+1) x 4
  • Back squat 65% x 8, 70% x 8, 80% x 6, 85% x 6
  • Weighted plank, 45 sec x 3, heavier than last week

Thursday 27 April

  • Vertical KB swing, moderate to heavy x 7 x 5
  • Monster walks 10 x 3 each side
  • Power snatch 80-85% x 1 x 4
  • Clean w/ pause above knee 80-85% x 1 x 6
  • Clean pull 100% x 2 x 4
  • Front squat 60% x 5, 70% x 5, 75% x 5, 80% x 5
  • Weighted reverse lunge 30-40% (of back squat) x 8 x 3 alternating legs

Saturday 29 April

  • Press in split light x 5 x 5
  • Jerk 80-85% x 1 x 6
  • Snatch muscle under light x 3 x 5
  • Snatch singles at 80-85-90-93-96%, heavy single attempts after if feeling good
  • Back squat 60% x 10, 65% x 10, 70% x 8, 75% x 8
  • L hang (active lats) 30 sec x 3

Sunday 30 April

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • C&J heavy single
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull 100% x 2 x 4
  • Single leg DL, heavy x 5 x 4 each leg

Week 2 – April 17-23

Good job pushing through the first week, it was a lot of volume! Use straps whenever necessary – on pulls, complexes, and accessory work. No need to destroy your hands, and  your grip shouldn’t be the limiting factor for anything.

Be as strong as CJ but don’t copy his technique quirks.

Tuesday 18 April

  • KB power snatch from hang + standing arm bar, light x (4+2) x 3 each arm (no rest needed)
  • Tall muscle snatch + pressing snatch balance + sotts press light x (2+2+2) x 5
  • Snatch w/ pause above knee 75-80% x 2 x 5
  • Power clean + push jerk 75-80% x (2+1) x 4
  • Back squat 60% x 10, 65% x 8, 70% x 6, 75% x 6, 80% x 6
  • Weighted plank, 45 sec x 3 (heavier than last week)

Thursday 20 April

  • Vertical KB swing, moderate to heavy x 7 x 5
  • Monster walks 10 x 3 each side
  • Power snatch 70-75% x 2 x 4
  • Clean w/ pause above knee 75-80% x 2 x 5
  • Clean pull 95% x 2 x 4
  • Front squat 60% x 5, 70% x 5, 75% x 5 x 2
  • Weighted reverse lunge 30% (of back squat) x 8 x 3 alternating legs

Saturday 22 April

  • Press in split light x 5 x 5
  • Jerk 75-80% x 2 x 5
  • Snatch muscle under light x 3 x 5
  • 2 pos snatch (at knee, low hang), take 5 working attempts at or below 85% of snatch
  • Back squat 60% x 10, 70% x 8, 75% x 8, 80% x 8
  • L hang (active lats) 30 sec x 3

Sunday 23 April

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • 2 pos clean (at knee, low hang), take 5 working attempts at or below 85% of clean
  • Behind the neck jerk 75-80% x 2 x 5
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull 95% x 2 x 4
  • Single leg DL, heavy x 5 x 4 each leg