Week 4 – Nov 20-26

Keep on going! If you miss lifts during the EMOMs, make them up off the minute after. They are getting tough – take the time between lifts to focus on a cue for your next attempt. And keep knocking out the front squats – only five front squat workouts left, and we’ll retest our front squat next Saturday. Keep up the mobility and recovery work. I’ll be in town over Thanksgiving and will likely be opening the gym up extra times this week so let me know if you’re looking to come in.

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 81% x (1+1) x 7 EMOM
  • Clean pull + power clean 83% x (1+1) x 6 EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 85%+2-5kg x 3 x 10

Day 2

  • Muscle snatch heavy single
  • Power snatch 78% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 83% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 100% x 2 x 5
  • Tabata twisting slam ball throws, alternating sides (4 work intervals total/side)
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 70% x 5 x 3
  • Snatch pull + hang snatch (knee) 86% x (1+1), 7 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 81%
  • Reverse hyperextension x 10 x 3
  • Front squat 70%+4-10kg x 6 x 6
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 83% x 1, 7 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 78% x 1, 7 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 100% x 2 x 5
  • Alternating EMOM, 12 min:
  1. 10 slow lat rows
  2. 3 turkish sit-ups / side (heavier than last week)
  3. 8 single leg back extensions / leg

Day 5

  • Press in clean 5 x 5
  • Snatch 88% x 1, 6 min EMOM
  • Behind the neck split or squat jerk 85% x 1, 6 min EMOM
  • Monster walk sequence
  • Front squat 75%+4-10kg x 5 x 7
  • Upright row x 10 x 3

Week 3 – Nov 13-19

Congrats on finishing the first 133 front squats! We’re 1/3 of the way there. As we wave back up to heavier weights, focus on making the squats really good – high elbows, upright torso, glutes activated. Continue to prioritize recovery, especially quad mashing and mobility. Continue to avoid using a belt on the front squats as long as possible.

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 78% x (1+1), 8 min EMOM
  • Clean pull + power clean 80% x (1+1), 6 min EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 70%+2-5kg x 6 x 6
  • Upright row x 10 x 3

Day 2

  • Muscle snatch heavy single
  • Power snatch 76% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 80% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 95% x 2 x 5
  • Tabata ball slams
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 60% x 5 x 3
  • Snatch pull + hang snatch (knee) 83% x (1+1), 8 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 78%
  • Reverse hyperextension x 10 x 3
  • Front squat 75%+2-5kg x 5 x 7
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 80% x 1, 8 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 75% x 1, 8 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 95% x 2 x 5
  • Alternating EMOM, 12 min:
  1. 10 slow lat rows
  2. 3 turkish sit-ups / side (heavier than last week)
  3. 8 single leg back extensions / leg

Day 5

  • Press in clean 5 x 5
  • Snatch 85% x 1, 7 min EMOM
  • Behind the neck split or squat jerk 83% x 1, 7 min EMOM
  • Monster walk sequence
  • Front squat 80%+2-5kg x 4 x 8

Recommended Conditioning:

  • 10 min AMRAP:
    • 250m row
    • 8 hspu or 15 push-ups
  • For time: 40-70 (C2B) pull-ups with 10 wall balls at the top of every minute

Week 2 – Nov 6-12

Welcome to front squat paradise! Focus on quality of reps as much as possible (I know there are a lot) – high elbows, glutes active, extended upper and lower back as much as possible. Your midline and quads will take a beating this cycle – make sure to take care of them during warm up and cool down (quad and psoas mashing, hip opening, as well as taking care of your posterior chain and keeping your lats, triceps, and thoracic spine as mobile as possible).

Day 1

  • Slow motion snatch light x 2 x 5
  • Snatch pull + high hang snatch 75% x (1+1), 8 min EMOM
  • Clean pull + power clean 75% x (1+1), 6 min EMOM
  • Back extension (unweighted) x 10 x 3
  • Front squat 75% x 5 x 7
  • Upright row x 10 x 3

Day 2

  • Muscle snatch heavy single
  • Power snatch 73% x 1 x 5
  • Muscle clean + push press heavy single
  • Clean & jerk 75% x (1+2) x 4
  • Snatch pull with 3 sec pause each at mid shin, knee, and power position 90% x 2 x 5
  • Tabata twisting slam ball throws, alternating sides (4 work intervals total/side)
  • Bottoms up KB press x 8/side x 4

Day 3

  • Snatch grip PP 50% x 5 x 3
  • Snatch pull + hang snatch (knee) 78% x (1+1), 8 min EMOM
  • Power clean + (split or squat) jerk, build to 1+2 at 75%
  • Reverse hyperextension x 10 x 3
  • Front squat 80% x 4 x 8
  • Bent row x 10 x 3

Day 4

  • Sotts press x 5 x 5
  • Snatch with pause below knee, 75% x 1, 8 min EMOM
  • Slow motion clean x 3 x 3
  • Clean 70% x 1, 8 min EMOM
  • Clean pull with 3 sec pause each at mid shin, knee, and power position 90% x 2 x 5
  • Alternating EMOM, 12 min:
    • 10 slow lat rows (band attached to rig)
    • 3 turkish sit-ups / side
    • 8 single leg back extensions / leg

Day 5

  • Press in clean 5 x 5
  • Snatch 80% x 1, 8 min EMOM
  • Behind the neck split or squat jerk 78% x 1, 7 min EMOM
  • Monster walk sequence
  • Front squat 85% x 3 x 10

Recommended Conditioning:

  1. For time:
  • 20 russian KB swings (88/70 or heavier)
  • 10 hspu
  • 16 KB swings
  • 8 hspu
  • 12 KB swings
  • 6 hspu
  • 8 KB swings
  • 4 hspu
  • 4 KB swings
  • 2 hspu

2. 10 min AMRAP:

  • 7 (C2B) pull-ups
  • 7 strict dips
  • 21 double unders

Week 1 – Oct 30-Nov 5

Congrats to everyone on an awesome week and weekend of maxing and competition! It was great to see a lot of PRs and a few people doing their first meet. All your hard work has paid off and hopefully it has only made you excited to keep going!

This cycle will be based on front squats for most of the first 5 weeks, followed by a few weeks of competition prep leading up to our mock meet in December.

The squats start on day 5 of this week, and the first few days should be seen as optional, and are not representational of what the rest of the cycle will look like – it can be beneficial to take a few days completely off, especially if you were feeling really beat up by the end of the last cycle (a lot of us were). These are options for some fun stuff to do in the gym if you’re feeling ok. In any case, try to come into the start of the squats as well-rested as possible – they’re going to be tough.

Check out Cville Strength instagram for videos and pics from this weekend!

Day 1

  • Sotts press x 5 x 3
  • Snatch up to 75% for singles, identify technique points to work on during this cycle
  • Press in clean x 5 x 3
  • C&J up to 75% for singles, identify technique points to work on during this cycle
  • 6 rounds:
    • In 1 min:
      • 6 DB thrusters, heavy as possible
      • Max (C2B) pull-ups
    • Rest 1 min
  • 10 min EMOM, alternating:
    • 10 reverse hyperextensions
    • 10 dragon flags, or 20 hollow rocks

Day 2

  • Muscle snatch + snatch balance, work up to a heavy (1+3)
  • Muscle clean + squat jerk, work up to a heavy (1+3)
  • 5 rounds for quality:
    • 10 twisting slam ball throws / side
    • 10 upright rows
    • 5 GHD hamstring curls or (assisted) negatives
    • 10 Turkish sit-up / side
    • 10 (strict, stationary) dips

Day 3

  • Slow motion snatch x 5
  • Snatch pull + snatch up to 75% for singles, continue to identify technique points
  • Slow motion clean + slow motion jerk x 5
  • Clean pull + clean + jerk dip + jerk up to 75% for singles, continue to identify technique points
  • 21-15-9 reps for time:
    • Wall balls (20/14)
    • KB swings (70/53)
    • Calories on rower

Day 4

Rest and prepare yourself for front squat paradise

Day 5

  • Press in clean 5 x 5
  • Snatch with 5 sec pull to power position 75% x 1, 8 min EMOM
  • Palov press x 10/side x 3
  • Behind the neck split jerk 75% x 1, 7 min EMOM
  • Monster walk sequence (20 side to side, 20 forward/back, 30 march in place)
  • Front squat 70% x 6 x 6 (no belt – if too heavy, go light enough that you don’t need a belt)
  • Mandatory mobility work, focus on quads

Week 6 – Taper and meet week, Oct 23-29

We made it! Taper this week, focus on mobility and recovery. If you are not lifting in a meet this weekend, it would be great if you could max Thursday night, unless you’ve worked out something else out with me. Should be pretty self explanatory below – only if you’re maxing on the weekend will you get all five workouts in. If you’re maxing Thursday, skip the five days out workout and only do the four days out one if you can do it Sunday. Depending on how you’re feeling, you can take a rest day instead of any of these workouts also. Be disciplined and do not get carried away and do more than prescribed this week. You should feel antsy by the middle/end of the week – that’s the point of a taper.

Five days before

  • Snatch: choose and work up to opener, hit for 2 singles, then 80% x 1 x 3
  • C&J: choose and work up to opener, hit for 1 single, then 80% x 1 x 3
  • Snatch pull singles up to 110%
  • C&J pull singles up to 110%
  • Front squat singles up to 90%

Four days before

  • Snatch 75% x 1 x 5
  • C&J 75% x 1 x 4
  • Back squat singles up to 80%
  • Optional 20 min easy pace row or bike

Three days before

  • Power snatch 70% x 1 x 5
  • PC+PJ 70% x 1 x 4
  • 50 back extensions, 50 strict pull-ups
  • Crossover symmetry if available
  • 5 rounds, doesn’t have to be fast:
    • 3 (strict, deficit) hspu
    • 6 strict T2B
    • 9 goblet squats 55/35

Two days before

  • Thorough warm up
  • Snatch 65% x 1 x 4
  • C&J 65% x 1 x 3
  • Mobility

Day before max/meet

Do a full warm up and cool down but don’t put any weight on the barbell. Do some of your favorite technique drills and get into all of your positions. Maximum one hour in the gym start to finish.

Week 5 – Oct 16-22

Last week before the deload! Push through for one more heavy week!

Day 1

  • Overhead squat heavy single, aim for heavier than last week
  • Tall snatch light x 3 x 3
  • Snatch 90% x 1 x 4, 84% x 1 x 3
  • Clean + FS, 3 attempts at heavy (1+2), aim for heavier than last week
  • Back squat 70% x 6 x 3
  • Get 65 strict T2B or knee raises and 65 weighted back extensions

Day 2

Active recovery – long row or bike, or catch up on a missed conditioning workout

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 93% x 1 x 3, 84% x 1 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 90% x (1+1) x 3
  • Push press + front squat, take three attempts at a heavy (1+4), aim for heavier than last week
  • Get 3 min/side of side planks and 50-60 strict pull-ups

Day 4 (also optional rest day if needed)

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 86% x (1+1) x 4
  • (split) jerk balance + jerk in split light x 5
  • Power jerk + split jerk 84% x (1+1) x 4
  • Clean DL 120% x 3 x 3, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 95% x 1 x 4, then 84% x 1 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 95% x (1+1) x 3, then 84% x (1+1) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 78% x 4 x 3

Recommended Conditioning:

Recycle/do one of the missed ones from previous weeks, or pick a class WOD, or do an easy 30 min bike or row.

Week 4 – Oct 9-15

Penultimate heavy week! Keep up the good work, we’re almost there! As always with heavy attempts, work on your mental game. The way that you’re able to refocus and give yourself helpful cues after a miss is a huge part of training. If a percentage or a PR on one of the complexes is really not happening, though, go light enough that you can get some quality reps in. We want to get practice making good lifts, not get practice missing.

Day 1

  • Overhead squat heavy single, aim for heavier than last week
  • Tall snatch light x 3 x 3
  • Snatch 87% x 1 x 4, 82% x 2 x 3
  • Clean + FS, 3 attempts at heavy (1+3), aim for heavier than last week
  • Back squat 67% x 8 x 3
  • Get 60 strict T2B or knee raises and 60 back extensions

Day 2

  • Muscle snatch + power snatch + slow OHS light x 5
  • Power snatch + OHS, 3 attempts at heavy (1+3), aim for heavier than last week
  • Muscle clean + squat jerk, moderate x 5
  • Power clean + Push jerk 83% x (1+1) x 4, 77% x (2+1) x 3
  • Snatch DL 115% x 5 x 3, reset each rep
  • Get 60-80 push-ups and ring rows

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 90% x 1 x 3, 82% x 2 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 87% x (2+1) x 4
  • Push press + front squat, take three attempts at a heavy (2+5), aim for heavier than last week
  • Get 3 min/side of side planks and 50-60 strict pull-ups

Day 4

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 83% x (1+1) x 4
  • (split or squat) jerk balance + jerk in split/press in clean light x 5
  • Power jerk + split/squat jerk 80% x (2+1) x 4
  • Clean DL 115% x 5 x 3, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 92% x 1 x 4, then 82% x 2 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 92% x (1+1) x 3, then 82% x (1+2) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 75% x 5 x 4
  • Double KB overhead lunge moderate x 10 steps/side x 3

Recommended Conditioning:

Workout 1 – stroll medley

4 rounds, try not to take forever:

  • 100m heavy sled drag (100/70 extra kilos)
  • 100m single arm waiter walk (55/40), switch halfway
  • 100m prowler push (70/40 extra kilos)
  • 100m single arm farmer carry (88/70), switch halfway

Workout 2

21 min EMOM:

  • Min 1: 15 cal row
  • Min 2: 10 hspu
  • Min 3: 5 T2B + 5 C2B + 3 T2B + 3 T2B

Workout 3

For time:

  • 40 cal bike
  • 20 KB swings (88/70)
  • 30 cal bike
  • 15 KB swings
  • 20 cal bike
  • 10 KB swings
  • 10 cal bike
  • 5 KB swings

Week 3 – Oct 2-8

Manage your fatigue and pay attention to recovery – this cycle is hard!

Day 1

  • Overhead squat heavy single, aim for heavier than last week
  • Slow motion snatch light x 3 x 3
  • Snatch 85% x 1 x 4, 80% x 2 x 3
  • Clean + FS, 3 attempts at heavy (1+3), aim for heavier than last week
  • Back squat 65% x 8 x 3
  • Get 55 strict T2B or knee raises and 55 back extensions

Day 2

  • Muscle snatch + power snatch + slow OHS light x 5
  • Low hang power snatch + OHS, 3 attempts at heavy (1+3), aim for heavier than last week
  • Muscle clean + squat jerk, moderate x 5
  • Power clean + Push jerk 80% x (1+1) x 4, 75% x (2+1) x 3
  • Snatch DL 110% x 4 x 4, reset each rep
  • Get 55-75 push-ups and ring rows

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 88% x 1 x 3, 80% x 2 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 85% x (2+1) x 5
  • Push press + front squat, take three attempts at a heavy (3+6), aim for 3kg heavier than last week
  • Get 3 min/side of side planks and 45-55 strict pull-ups

Day 4

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 80% x (1+1) x 5
  • (split) jerk balance + jerk in split light x 5
  • Power jerk + split jerk 80% x (2+1) x 5
  • Clean DL 110% x 4 x 4, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 90% x 1 x 4, then 80% x 2 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 90% x (1+1) x 3, then 80% x (1+2) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 73% x 5 x 4
  • Double KB overhead lunge moderate x 10 steps/side x 3

Recommended Conditioning

Workout 1:

1 mile stroll with a single heavy kettlebell farmers carry, (recommended 70/50), switch hands whenever.

Workout 2:

Alternating 21 min EMOM:

min 1: 10-15 cal bike

min 2: 10 DB thrusters

min 3: 4 T2B + 6 C2B + 4 T2B

Workout 3:

Choose one of the class workouts from this week, preferably one with no barbell.

Week 2 – Sep 25-Oct 1

Keep up the good work!

Day 1

  • Overhead squat heavy single, aim for 3kg heavier than last week
  • Tall snatch light x 3 x 3
  • Snatch 83% x 1 x 4, 78% x 2 x 3
  • Clean + FS, 3 attempts at heavy (1+4), aim for 3kg heavier than last week
  • Back squat 60% x 10 x 3
  • Get 50 strict T2B or knee raises and 50 back extensions

Day 2

  • Muscle snatch + power snatch + slow OHS light x 5
  • Mid hang power snatch + OHS, 3 attempts at heavy (1+3), aim for 2kg heavier than last week
  • Muscle clean + squat jerk, moderate x 5
  • Power clean + Push jerk 78% x (1+1) x 4, 73% x (2+1) x 3
  • Snatch DL 105% x 5 x 4, reset each rep
  • Get 50-70 push-ups and ring rows

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 86% x 1 x 3, 78% x 3 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 83% x (3+1) x 5
  • Push press + front squat, take three attempts at a heavy (4+7), aim for 3kg heavier than last week
  • Get 3 min/side of side planks and 40-50 strict pull-ups

Day 4

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 78% x (2+1) x 5
  • (split) jerk balance + jerk in split light x 5 (or squat jerk warmup)
  • Power jerk + split jerk 78% x (2+1) x 5
  • Clean DL 105% x 5 x 4, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 88% x 1 x 4, then 78% x 3 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 88% x (1+1) x 3, then 78% x (1+2) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 70% x 5 x 4
  • Double KB overhead lunge moderate x 10 steps/side x 3

Recommended Conditioning (3 separate workouts, not a 3-part workout)

Workout 1

1 mile stroll with moderate sandbag on one shoulder, switch shoulders whenever you want (recommended 70#/50# ish)

Workout 2

20 min alternating EMOM (I promise this one is actually doable unlike the one from last week, work should take less than 40 seconds each minute, scale down if not)

Min 1: 5x(1 T2B + 1 C2B)

Min 2: 8 heavy russian KB swings, 20 double unders

Workout 3

5 rounds for time:

50m farmers carry heavy

10 hspu

20 wall balls

New Cycle! Week 1

Congrats on surviving the “fun” week! This cycle will ramp up the volume a little bit, especially in the squats, in preparation for our heavy squat cycles as we go into winter. Volume is not an excuse for poor technique, though – if your lifts are consistently bad, go lighter than prescribed. Snatch doubles should not be one good snatch and one sketchy one, and sets of 10 back squats should not be 3 good ones and 7 loose ones. Stay focused and make every rep count.

As promised, there is also have a recommended conditioning workout below. Consider doing this on one of your rest days – it shouldn’t tax you too much, but it will help with GPP and keep your mobility primed.

Day 1

  • Overhead squat heavy single
  • Tall snatch light x 3 x 3
  • Snatch 80% x 1 x 4, 75% x 2 x 3
  • Clean + FS, three attempts at a heavy (1+4)
  • Back squat 55% x 10 x 3
  • Get 50 strict T2B or knee raises and 50 (weighted) back extensions

Day 2

  • Muscle snatch + power snatch + slow OHS light x 5
  • Mid hang power snatch + OHS, 3 attempts at heavy (1+3)
  • Muscle clean + squat jerk, moderate x 5
  • Power clean + Push jerk 75% x (1+1) x 4, 70% x (2+1) x 3
  • Snatch DL 100% x 5 x 4, reset each rep
  • Get 50-70 push-ups and ring rows

Day 3

  • Slow snatch pull + high hang snatch light x 5
  • Snatch 83% x 1 x 3, 75% x 3 x 3
  • Slow pull clean + split jerk + press in split light x (1+1+3) x 5
  • Clean + Jerk 80% x (3+1) x 5
  • Push press + front squat, take three attempts at a heavy (5+8)
  • Get 3 min/side of side planks and 40-50 strict pull-ups

Day 4

  • Snatch muscle under + sots press light x 5
  • Low hang snatch + snatch balance, 75% x (2+1) x 5
  • (split) jerk balance + jerk in split light x 5
  • Power jerk + split jerk 75% x (2+1) x 5
  • Clean DL 100% x 5 x 4, reset each rep
  • Get 2 min of handstand hold and 30 single leg RDL /side

Day 5

  • Snatch PP + pressing snatch balance + snatch balance + high hang snatch light x 5
  • Snatch 85% x 1 x 4, then 75% x 3 x 3
  • High hang clean + push press + push jerk + narrow OHS light x 5
  • Clean + jerk 85% x (1+1) x 3, then 75% x (1+2) x 3
  • Monster walk sequence: use light band and do 20 each side, 20 forward/backward, 30 march in place
  • Back squat 65% x 6 x 4
  • Double KB overhead lunge moderate x 10 steps/side x 3

 

Recommended Conditioning:

Alternating EMOM, for 20min:

  • Min 1: 7 T2B and 10 DB thrusters
  • Min 2: 10-15 cal row