August 5 – August 9

With some changes coming to Strength, this will be a somewhat unorthodox switch over week with just a wee bit of the classic lifts 🙂 Have some fun and try new things!

Day 1

  • Snatch – 75% x 1 x 3
  • Front squat – 75% x 3 x 5; follow each set immediately with 3 lateral box jumps per side
  • SLDL (% of Back Squat) – 45%x5x3
  • 3 rounds (as little rest as possible in between rounds): 
      • 300 m row
      • max number pull ups

Day 2

  • Snatch with no jump, no contact – 60%x2x6
  • Snatch Grip Bent Row – 3 x10
  • Clean Grip OHS with hanging KBs – 5×3
  • Single arm single leg DB snatch x 5/side 3×5-10/side
  • 3 rounds:
      • 10 sandbag power clean + push press -heavy; no rest
      • 10 Russian twists (per side)
      • 10 KB swings (heavy)

Day 3

  • Push jerk behind the neck in split— 1 RM, then 90%
  • Glute bridge – 3x 10 with 5 sec pause at top
  • 3 sets:
      • 10 1-arm ring row (per arm); no rest
      • 5 1-leg barbell RDL; 1 min rest

Day 4

  • Snatch from power position – 60%x2, 65%x2, 70%x1x5
  • Clean from power position  — 60%x2, 65%x2, 70%x1x5
  • Jerk Support in Split – 5 sec – 1RM
  • Split squat L + split squat R + back squat- build to challenging 5+5+5
  • Single arm farmers carry — 3 x 3-4 x length of downstairs and back 

July 29- August 4

Time for another back off week 🙂

Day 1 

  • Snatch Pull + Hang Snatch (knee) + Snatch – 70% (of snatch) x 1+1+1 x 5
  • Snatch Segment Pull (1″) + Snatch Pull – 80% x 2+2, 85% x 2+2, 90% x 2+2 (5 sec eccentric on last rep)
  • Muscle Snatch + Press in Snatch – 3 x 3+3 (moderate weight by feel)
  • Box Jump – 4×3

 

Day 2 

  • Pause Jerk + Jerk – 70% x 1+1 x 5
  • Push Press + Power Jerk – 75% (of push press) x 3+1 x 4
  • Back Squat – 70% x 4 x 3

Day 3

  • Clean Pull + Hang Clean (knee) + Clean – 70% (of clean) x 1+1+1 x 5
  • Segment Clean Pull (1″) + Clean Pull – 80% x 2+2, 85% x 2+2, 90% x 2+2
  • Muscle Clean + Press in Clean – 3 x 3+3 (moderate weight by feel)

Day 4

  • Power Snatch + Snatch – 70% (of snatch) x 1+1 x 4
  • Power Clean + Clean + Jerk – 70% (of CJ) x 1+1 x 4
  • Back Squat – 70%x3x3
  • Back Squat Jump – 20%x3x3 (% of Back Squat)

 

Day 5

  • Snatch 70%x2, 75%x2, 80%x1, 85%x1, 90%x1x3, 80%x2
  • Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1 x 2, 80% x 2+1
  • Front Squat – 70%x3, 75%x3, 80%x3
  • Weighted Step-Up – 3×4 (90% of last week)

 

July 22 – July 28

Hey, guys! This is the week to really push maxes in the complexes. Continue to focus on all of the positions, especially in working up to maxes. Don’t rush those sets! Have fun 🙂

Day 1

  • Snatch Pull + Hang Snatch (knee) + Snatch – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Snatch Segment Pull (1″) + Snatch Pull – 2+2RM (5 sec eccentric on last rep)
  • Muscle Snatch + Press in Snatch – 3 x 3+3 (moderate weight by feel)
  • Box Jump – 4×3

 

Day 2

  • Pause Jerk + Jerk – 1+1RM; 90% x 1+1 x 2 (% of RM)
  • Push Press + Power Jerk – 3+1RM; 90% x 3+1 x 2 (% of RM)
  • Parallel Back Squat – 4RM; 90%x4x2 (% of RM)

Day 3

  • Clean Pull + Hang Clean (knee) + Clean – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Segment Clean Pull (1″) + Clean Pull – 2+2RM (5 sec eccentric on last rep)
  • Muscle Clean + Press in Clean – 3 x 3+3 (moderate weight by feel)

Day 4

  • Power Snatch + Snatch – 1+1RM; 90% x 1+1 x 2 (% of RM)
  • Power Clean + Clean + Jerk – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Back Squat – 70%x5x3
  • Back Squat Jump – 20%x5x3 (% of Back Squat)

 

Day 5

  • Snatch + Snatch Balance + OHS – 1+1+1RM; 85% x 1+1+1, 90% x 1+1+1, 95% x 1+1+1 (% of RM)
  • Clean + Front Squat + Jerk – 1+1+2RM; 85% x 1+1+2, 90% x 1+1+2, 95% x 1+1+2 (% of RM)
  • Front Squat – 3RM

July 15- July 21

After a bit of a back-off this we’re jumping back into pushing some complexes!

 

Day 1

  • Snatch Pull + Hang Snatch (knee) + Snatch – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Snatch Segment Pull (1″) + Snatch Pull – 2+2RM (5 sec eccentric on last rep)
  • Muscle Snatch + Press in Snatch – 3 x 3+3 (moderate weight by feel)
  • Box Jump – 4×3

 

Day 2

  • Pause Jerk + Jerk – 1+1RM; 90% x 1+1 x 2 (% of RM)
  • Push Press + Power Jerk – 3+1RM; 90% x 3+1 x 2 (% of RM)
  • Parallel Back Squat – 4RM; 90%x4x2 (% of RM)

 

Day 3

  • Clean Pull + Hang Clean (knee) + Clean – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Segment Clean Pull (1″) + Clean Pull – 2+2RM (5 sec eccentric on last rep)
  • Muscle Clean + Press in Clean – 3 x 3+3 (moderate weight by feel)

 

Day 4

  • Power Snatch + Snatch – 1+1RM; 90% x 1+1 x 2 (% of RM)
  • Power Clean + Clean + Jerk – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Back Squat – 70%x5x3
  • Back Squat Jump – 20%x5x3 (% of Back Squat)

 

Day 5

  • Snatch + Snatch Balance + OHS – 1+1+1RM; 85% x 1+1+1, 90% x 1+1+1, 95% x 1+1+1 (% of RM)
  • Clean + Front Squat + Jerk – 1+1+2RM; 85% x 1+1+2, 90% x 1+1+2, 95% x 1+1+2 (% of RM)
  • Front Squat – 3RM
  • Weighted Step-Up – 3×6

July 8- July 14

A quick back off week before we continue 🙂 Keep focusing on engraining those good positions!

Day 1

  • Snatch Pull + Snatch + OHS – 70% x 1+1+1 x 5
  • Snatch Lift Off + Halting Snatch Deadlift (mid-thigh) + Floating Snatch Pull – 80% x 2+2+2 x 3
  • Muscle Snatch + Press in Snatch – 3 x 3+3 (85% of last week)
  • Box Jump – 3×5

 

Day 2

  • Jerk Behind the Neck + Jerk – 70% x 2+1 x 5
  • Push Press + Power Jerk – 70% (of push press) x 3+1 x 4
  • Pause Back Squat – 65%x3x4

Day 3

  • Clean Pull + Clean + Front Squat + Jerk Dip – 70% x 1+1+1+1 x 5
  • Clean Lift-Off + Halting Clean Deadlift (mid-thigh) + Floating Clean Pull – 80% x 2+2+2 x 3
  • Muscle Clean + Press in Clean – 3 x 3+3 (85% of last week)

Day 4

  • Snatch High-Pull + Power Snatch + Hang Snatch (knee) – 65% (of snatch) x 1+1+1 x 5
  • Power Clean + Hang Clean (knee) + Power Jerk – 65% (of clean) x 1+1+1 x 5
  • Front Squat – 60%x5x3
  • Back Squat Jump – 20%x5x3

 

Day 5

  • Snatch – 70%x2, 75%x2, 80%x1, 85%x1x5
  • Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1 x 3
  • Back Squat – 70% x 5 x 3
  • Weighted Step Up – 3×5 (85% of last week)

 

July 1- July 7

This will be the second week of this cycle where we’re pushing the numbers from last week. Aim for at least one kilo heavier on everything!

Day 1

  • Snatch Pull + Snatch + OHS – 2+1+1RM; 90% x 2+1+1 x 2 (% of RM)
  • Snatch Lift Off + Halting Snatch Deadlift (mid-thigh) + Floating Snatch Pull – 2+2+3RM
  • Muscle Snatch + Press in Snatch – 3 x 3+3 (moderate weight by feel)
  • Box Jump – 3×5

 

Day 2

  • Jerk Behind the Neck + Jerk – 2+1RM; 90% x 2+1 x 2 (% of RM)
  • Push Press + Power Jerk – 5+1RM; 90% x 5+1 x 2 (% of RM)
  • Pause Back Squat – 4RM; 90%x4x2 (% of RM)

Day 3

  • Clean Pull + Clean + Front Squat + Jerk Dip – 2+1+1+1RM; 90% x 2+1+1+1 x 2 (% of RM)
  • Clean Lift-Off + Halting Clean Deadlift (mid-thigh) + Floating Clean Pull – 2+2+3RM
  • Muscle Clean + Press in Clean – 3 x 3+3 (moderate weight by feel)

Day 4

  • Snatch High-Pull + Power Snatch + Hang Snatch (knee) – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Power Clean + Hang Clean (knee) + Power Jerk – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Parallel Front Squat – 60%x5x3
  • Back Squat Jump – 20%x5x3

Day 5

  • Snatch + Snatch Balance – 1+1RM; 85% x 1+1, 90% x 1+1, 95% x 1+1 (% of RM)
  • Clean + Power Jerk + Jerk – 1+1+1RM; 85% x 1+1+1, 90% x 1+1+1, 95% x 1+1+1 (% of RM)
  • Back Squat – 5RM
  • Weighted Step Up – 3×6

 

June 24-30

Hey, everyone! Time for a new cycle! This cycle will include lots of complexes to practice good positions and build some work capacity. You will notice intensities are based on daily rep maxes so push yourself but prioritize form and position. Start off a little lighter for crispy lifts this week and you can always beat yourself next week. Have fun with some variety 🙂

 Day 1 

  • Snatch Pull + Snatch + OHS – 2+1+1RM; 90% x 2+1+1 x 2 (% of RM)
  • Snatch Lift Off + Halting Snatch Deadlift (mid-thigh) + Floating Snatch Pull – 2+2+3RM
  • Muscle Snatch + Press in Snatch – 3 x 3+3 (moderate weight by feel)
  • Box Jump – 3×5

 

Day 2 

  • Jerk Behind the Neck + Jerk – 2+1RM; 90% x 2+1 x 2 (% of RM)
  • Push Press + Power Jerk – 5+1RM; 90% x 5+1 x 2 (% of RM)
  • Pause Back Squat – 4RM; 90%x4x2 (% of RM)

 

 Day 3 

  • Clean Pull + Clean + Front Squat + Jerk Dip – 2+1+1+1RM; 90% x 2+1+1+1 x 2 (% of RM)
  • Clean Lift-Off + Halting Clean Deadlift (mid-thigh) + Floating Clean Pull – 2+2+3RM
  • Muscle Clean + Press in Clean – 3 x 3+3 (moderate weight by feel)

 

Day 4 

  • Snatch High-Pull + Power Snatch + Hang Snatch (knee) – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Power Clean + Hang Clean (knee) + Power Jerk – 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Parallel Front Squat – 60%x5x3
  • Back Squat Jump – 20%x5x3

 

 Day 5 

  • Snatch + Snatch Balance – 1+1RM; 85% x 1+1, 90% x 1+1, 95% x 1+1 (% of RM)
  • Clean + Power Jerk + Jerk – 1+1+1RM; 85% x 1+1+1, 90% x 1+1+1, 95% x 1+1+1 (% of RM)
  • Back Squat – 5RM
  • Weighted Step Up – 3×6 (barbell or dumbbell)

 

June 17-23

Hey, guys! Welcome to the last week of this squat cycle! Squat intensity peaks on Day 1, and then it’s all down hill from there with intensity lessening in everything else in preparation for maxing out back squats at the end of the week 🙂 We will plan to take a week to play around with other things and then start a more technique and speed focused cycle since this cycle was heavy in both squats and the main lifts.

Day 1

  • Back Squat – 95%x1x3
  • Snatch – 70%x2, 75%x2, 80%x1, 85%x1x3
  • Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
  • Clean Pull – 85%x2, 90%x2, 95%x2
  • Back Extension – 3×10
  • Weighted Sit-Up – 3×10

Day 2

  • Technique Primer: Tall Snatch – 5×3
  • Power Snatch – (70%x1, 75%x1) x 3
  • Power Clean + Jerk – (70% x (1+1), 75% x (1+1)) x 3
  • Plank – 3 x 30sec

Day 3

  • Snatch – 70%x2, 75%x2, 80%x1x3
  • Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1)
  • Snatch Pull – 85%x2, 90%x2, 95%x2
  • Front Squat – 70%x2x5
  • Back Extension – 3×10
  • Hanging Leg Raise – 3 x max

Day 4

  • Technique Primer: Tall Clean – 5×3
  • Power Snatch – (70%x1, 75%x1) x 3
  • Power Clean + Jerk – (70% x (1+1), 75% x (1+1)) x 3
  • Plank – 3 x 30 sec

Day 5

  • Back Squat – MAX!
  • Snatch – HS
  • Clean & Jerk – HS

June 10- June 16

Day 1

  • Technique Primer: Tall Snatch – 3 x 3 (light)
  • Snatch – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Reverse Crunch – 3 x max

Day 2

  • Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)
  • Power Snatch – 70%x3, 80%x2, 85%x2, 90%x1x3
  • Push Press – 70%x5, 80%x5, 85%x5, 85%x5 (take up bold weights if you feel good)
  • Snatch Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Standing Plate Twist – 3×15/side

Day 3

  • Technique Primer: Tall Clean – 3 x 3 (light)
  • Clean + Jerk Dip – 75% x (3+1), 80% x (2+1), 85% x (2+1), 90% x (1+1) x 3
  • Power Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Back Squat – 90%x2x3
  • Weighted Back Extension – 3×10
  • Weighted Sit-Up – 4×10
  • Crunch – 3 x max

Day 3

  • Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)
  • Power Clean – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Overhead Squat – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Snatch Push Press – 70%x5, 75%x5, 80%x5, 80%x5x2 (% of snatch, take up bold weights if you feel good)
  • Clean Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Seated Plate Twist – 3×15/side

Day 5

  • Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)
  • Snatch – HS
  • Clean & Jerk – HS
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Snatch Lift-Off – 115%x3, 120%x3x2
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Sit-Up – 3 x max

June 3- June 9

Hey, everyone! Keep up the good work. Weights are getting heavy and I know overhead is getting rough. Don’t ever end on a miss- if you need to drop the weight down, go for it. Just another couple weeks of this 🙂

Day 1

  • Technique Primer: Tall Snatch – 3 x 3 (light)
  • Snatch – 75%x3, 80%x3x2, 85%x2x2
  • Jerk – 75%x3, 80%x3x2, 85%x2x2
  • Back Squat – 85%x3x4
  • Floating Halting Snatch Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Reverse Crunch – 3 x max

Day 2

  • Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)
  • Power Snatch – 70%x3, 75%x3x2, 80%x2x2
  • Push Press – 70%x5, 75%x5, 80%x5, 80%x5 (take up bold weights if you feel good)
  • Snatch Pull – 90%x3, 95%x3, 100%x3x2, 95%x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Standing Plate Twist – 3×15/side

Day 3

  • Technique Primer: Tall Clean – 3 x 3 (light)
  • Clean + Jerk Dip – 75% x (3+1), 80% x (3+1) x 2, 85% x (2+1) x 2
  • Power Jerk – 75%x3, 80%x3x2, 85%x2x2
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3
  • Weighted Back Extension – 3×10
  • Weighted Sit-Up – 4×10
  • Crunch – 3 x max

Day 4

  • Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)
  • Power Clean – 75%x3, 80%x3x2, 85%x2x2
  • Overhead Squat – 75%x2, 80%x2, 85%x2x3
  • Snatch Push Press – 70%x5, 75%x5, 80%x5x3 (% of snatch)
  • Clean Pull – 90%x3, 95%x3, 100%x3x2, 95%x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Seated Plate Twist – 3×15/side

Day 5

  • Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)
  • Snatch – HS
  • Clean & Jerk – HS
  • Back Squat – 90%x1x5
  • Clean Lift-Off – 115%x3x3
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Sit-Up – 3 x max