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 ūüôā 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 ūüôā

 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‚Äôs all down hill from there with intensity lessening in everything else in preparation for maxing out back squats at the end of the week ūüôā 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 ūüôā

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

May 27- June 2

Day 1

  • Technique Primer: Tall Snatch – 3 x 3 (light)
  • Snatch – 75%x3x2, 80%x2x3
  • Jerk – 75%x3x2, 80%x2x3
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Floating Halting Snatch Deadlift (mid-thigh) – 100%x3, 105%x3x2
  • 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%x3x2, 75%x2x3
  • Push Press – 70%x5x2, 75%x5x3
  • Snatch¬†Pull – 90%x3x2, 95%x3x3
  • 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) x 2, 80% x (2+1) x 3
  • Power Jerk – 75%x3x2, 80%x2x3
  • Back¬†Squat – 85%x2x5
  • Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3x2
  • 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%x3x2, 80%x2x3
  • Overhead Squat – 75%x2, 80%x2x4
  • Snatch Push Press – 70%x5x2, 75%x5x3 (% of snatch)
  • Clean Pull – 90%x3x2, 95%x3x3
  • 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%x3x3
  • Weighted Back Extension – 3×10
  • Hanging¬†Leg Raise – 4 x max (30 reps minimum)
  • Sit-Up – 3 x max

May 20- May 26

Hey, guys! It was great to see a couple more familiar faces downstairs this past week. This week begins a new cycle with a lower body strength focus. This will include some positional work but accessory work will be simple and repetitive for more focus on boosting our squats!

Day 1

Technique Primer: Tall Snatch – 3 x 3 (light)

  • Snatch – 75%x3x5
  • Jerk – 75%x3x5
  • Back Squat – 75%x3x5
  • Floating Halting Snatch Deadlift (mid-thigh) – 100%x3x3
  • Weighted¬†Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (aim for 15-20 minimum
  • Reverse Crunch – 3 x max

Day 2

Technique Primer: Press in Snatch Р5, 4, 3 (ascending weights)

  • Power Snatch – 70%x3x5 (% max power snatch)
  • Push Press – 70%x5x5 (% max push press)
  • Snatch¬†Pull – 90%x3x5
  • Unweighted 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) x 5
  • Power Jerk – 75%x3x5
  • Pause¬†Front Squat + Front Squat – 70% x (1+1) x 5
  • Floating Halting Clean Deadlift (mid-thigh) – 100%x3x3
  • 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%x3x5 (% max power clean)
  • Overhead Squat – 75%x2x5
  • Snatch Push Press – 70%x5x5 (% of snatch)
  • Clean Pull – 90%x3x5
  • 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 – heavy single
  • Clean &¬†Jerk – heavy single¬†
  • Back Squat – 80%x3x5
  • Clean Lift-Off – 110%x3x3
  • Weighted Back Extension – 3×10
  • Hanging¬†Leg Raise – 4 x max
  • Sit-Up – 3 x max

May 13- May 19

Hey, everyone! This is the last week of this cycle, so give that extra upper body work everything you‚Äôve got before we head into the next cycle. Some of the accessory work peaks in volume, but some of the heavier stuff decreases ūüôā

Day 1

  • Snatch with pause above knee+snatch with pause below knee 4x (1+1)@74-77%
  • Bench press 5×7-10, heavier than last week
  • Clean high pulls from mid to high blocks 3×5 @62-72%
  • DB pec flyes + reverse flyes 4x (8-10+8-10), same weight as last week

Day 2

  • Snatch balance + OHS, build to max 1+4
  • Renegade rows 4×3/side, heavier than last week
  • Plate twists 3×15-20/side, same weight as last week
  • Circuit x 3-4 :
    • Turkish get up sit ups x 8/side
    • Single arm OH carry x 30 seconds/side ¬†
    • Ring push ups x as many as possible, leave ~ 1 in the tank
    • rest as needed

Day 3

  • clean+mid hang clean+clean, build to challenging set
  • Box front squats 8×3 @ 65-75% focus on speed and explosiveness off the box¬†
  • Sumo deadlifts 4×5-8, heavier than last week
  • Superset x 4 :
    • OH tricep extensions x 10-12, same weight as last week
    • DB bicep curls x 10-12, same weight as last week
  • Superset x 4 :
    • goblet walking lunges x 8/side, same weight as last week
    • banded hamstring curls x 15-20

Day 4

Day 5

  • Flat foot snatch pull+ snatch+ OHS, build to challenging set
  • Power clean+ power jerk 3 x 2 x (1+1) @ 70-73%
  • Back squat + box jumps 5 x 2+5 @ 78-80%
  • Snatch high pulls from mid to high blocks 3×5@ 62-72%