March 18- March 24

Hey, everyone! This week begins a heavy cycle in preparation for the East Coast Gold Spring Fling on April 13-14. This first week will be an ease into what is going to be a Bulgarian type cycle- maxes for each day, followed by drop sets. This first week includes a lot of subjective intensities- “build to heavy…”- to help us get into the mindset of finding daily maxes, but unless specified this does not mean a daily maximum. Keep in mind that the drop set prescribed intensities are based off of that day’s max, not your true max. Heavy days will be alternated with light powers. This might get kind of monotonous, so I suggest everyone aim to tackle the heavy days on class days or days you know you’ll be lifting with more people! 

Day 1

  • Snatch, build to near max double
  • Clean and jerk, build to near max double
  • Front squat, build to heavy triple
  • 2 rounds:
    • Back extensions x10
    • Plank :45

Day 2

  • 2 position power snatch (mid thigh, floor) 4 sets @ 65% 
  • 2 position power clean (mid thigh, floor) + power jerk 4 sets @ 65%
  • 1+ 1/2 front squat 5×2 @65% for speed

Day 3

  • Snatch, build up to 85-87% for single
  • Clean & jerk, build up to 85-87% for single
  • Back squat, build to heavy triple 
  • Hanging leg/knee raises 3×10
  • Glute Ham raises 3×4

Day 4

  • Power snatch EMOM x 8 @ 70%
  • Clean + power jerk every 1:30 x 8 @ 70%
  • Front squat 3×2 @ 70% for speed

Day 5

  • Snatch, build up to 85-87% for single then 73% 5×1
  • Clean & jerk, build up to 85-87% for single then 73% 5×1
  • Front squat, build to heavy double
  • Russian twists 3×10/side

March 11-March 17

WEEK B.2

Day 1 

  • 2 position clean (floor, mid thigh) 4 x (1+1) @ 73-78%
  • pause front squat 4×3 with 3 second pause at the bottom, 1-5 kg heavier than last time
  • deficit snatch deadlift 4×5 @ 85%
  • snatch push press 5×5, heavier than last time
  • 2-3 rounds:
    • 35-40 sec bent hollow body hold
    • reverse dumbbell flyes x 10-12

Day 2

  • muscle snatch- heavy single, aim for heavier than last time
  • behind the neck jerk 4×1 @ 80-90%
  • jerk dip 3×3 @ 95-105%
  • 3 rounds: 
    • side plank with leg abduction x 10/side
    • GHD sit up hold x 20 sec
    • jack knife x 15

Day 3

  • snatch 3×2@80, 3×1@80%
  • RDL – build to 4 RM
  • plate overhead walking lunges 3×8-10/side, heavier than last time
  • barbell good mornings 3×8, heavier than last time 
  • barbell z press 4×7, heavier than last time

Day 4 (recovery)

4 rounds for perfection:

  • 7-10 3 points of contact RDL with PVC
  • 7-10 goblet tempo squats (light)
  • 7-10 single leg leg glute bridges/side
  • 7-10 dead bugs
  • 30 sec side plank each side

Day 5

  • power clean + clean – build to (1+2) heavier than last week
  • power snatch – build to double heavier than last week 
  • back squats 1×4@80%, 2×3@85%, 2×2@87%, 2×1@90%+
  • 2-3 rounds:
    • pendlay row x8, with 2 count pause at top, heavier than last time
    • dumbbell floor press x 8, heavier than last time
    • russian twists x 10/side

March 4- March 10

WEEK A.2

Day 1

  • 2 position snatch (floor, mid thigh) 4x (1+1) @ 73-78%
  • pause back squat 4×4 with 5 seconds at the bottom, 1-5 kg heavier than last time
  • deficit clean deadlift 4×5 @ 85%
  • push press 5×5 @ 75-80% (max push press)
  • 2-3 rounds: 
    • scapular push ups on rings x12-15
    • chest supported DB rows x8/side, heavier than last time

Day 2

  • muscle clean – heavy single (aim for heavier than last time)
  • jerk 3×3 @ 78-80%
  • jerk drive 3×3 @ 85-95%
  • 2 rounds:
    • front rack marches x10/side, heavier than last time
    • superman hold x 40 sec
    • lying leg raises x 10-15, weighted with ball

Day 3

  • clean 3×2@80%, 3×1@80%
  • OHS- build to 4 RM
  • belt squats 4×10, heavier than last time
  • single leg KB RDLs with brace, 3×8/side, heavier than last time
  • superset:
    • bent barbell row 3×10, heavier than last time
    • strict press 3×10, heavier than last time

Day 4 (recovery)

3 rounds for perfection:

  • 20 sec Chinese reverse plank
  • front foot elevated split squat with PVC pipe snatch grip x 5/side
  • banded hamstring curls x 15-20
  • 20-30 sec anti-rotation hollow hold (/side)

Day 5

  • power snatch + snatch- build to max 1+1 OR beat max 1+2 from last time
  • power clean + push jerk with 2 sec pause in catch of jerk build to max 1+1 OR beat max 1+2 from last time
  • front squats – build to 4 RM
  • 2-3 rounds:
    • weighted GHD hip extensions x 10, heavier than last time
    • max pull ups, aim for more than last time 

February 25- March 3

 

WEEK B

Day 1 

  • 2 position clean (floor, mid thigh) 4 x (1+1) @ 70-75%
  • pause front squat 4×4 with 3 second pause at the bottom
  • deficit snatch deadlift 4×6 @ 80%
  • snatch push press 5×5, moderate
  • 2-3 rounds:
    • 30 sec bent hollow body hold
    • reverse dumbbell flyes x 8-10

Day 2

  • muscle snatch- heavy single 
  • behind the neck jerk 5×1 @ 80-85%
  • jerk dip 3×3 @ 85-95%
  • 2 rounds:
    • side plank with leg abduction x 10/side
    • GHD sit up hold x 20 sec
    • jack knife x 15

Day 3

  • snatch 3×2@78%, 3×1@78%
  • RDL – build to 6 RM
  • plate overhead walking lunges 3×8-10/side
  • barbell good mornings 3×8, moderate
  • barbell z press 4×7, moderate

Day 4 (recovery)

5 rounds for perfection:

  • 10 cal bike
  • 10 sotts press
  • 20 kneeling banded lat pull downs
  • 20 glute bridges (banded if possible)

Day 5

  • power clean + clean – build to max (1+2)
  • power snatch – build to max double
  • back squats 2×4@80%, 2×3@85%, 2×2@+85%
  • 2-3 rounds:
    • pendlay row x8, with 2 count pause at top
    • dumbbell floor press x 8
    • russian twists x 10/side

February 18-February 24

Hi, guys! This week starts an overall strength building cycle. The intensity of the main lifts will not be outrageous as we push for some heavier numbers in main accessory lifts both off the ground and overhead. Apart from the heavier accessory lifts, there will be many fewer exercises to allow for more focus and push on those heavier exercises 🙂

WEEK A

Day 1

  • 2 position snatch (floor, mid thigh) 4x (1+1) @ 70-75%
  • pause back squat 4×5 with 5 seconds at the bottom
  • deficit clean deadlift 4×6 @ 80%
  • push press 5×5 @ 70-75% (max push press)
  • 2-3 rounds: 
    • scapular push ups on rings x10
    • chest supported DB rows x8/side

Day 2

  • muscle clean – heavy single 
  • jerk 3×3 @ 75%
  • jerk drive 3×3 @ 80-85%
  • 2 rounds:
    • front rack marches x10/side
    • superman hold x 30 sec
    • lying leg raises x 10-15

Day 3

  • clean 3×2@78%, 3×1@78%
  • OHS- build to 6 RM
  • belt squats 4×10
  • single leg KB RDLs with brace, 3×8/side
  • superset:
    • bent barbell row x10
    • strict press x10

Day 4 (recovery)

  • 5 rounds for perfection:
    • 300 m row, steady pace
    • 30 m single arm OH carry (per side), moderate
    • 20 banded good mornings
    • 10 toes to bar
    • 10 single leg 3 point of contact RDLs/side (with PVC pipe)

Day 5

  • power snatch + snatch- build to max 1+2
  • power clean + push jerk with 2 sec pause in catch of jerk build to max 1+2
  • front squats – build to 6 RM
  • 2-3 rounds:
    • weighted GHD hip extensions
    • max pull ups

Feb 11-Feb 17

Day 1

  • 3 position no feet snatch (above knee, just below knee, floor), 3 x (1+1+1)@ 72-77% rest 30 seconds between each rep
  • low hang clean with slow eccentric build to heavy single
  • 1/4 back squat + 1/2 back squat+ back squat 4 x (1 + 1+ 2) @ 65-70%
  • 30 seconds on, 30 seconds off x 3, try to beat last time:

Day 2

  • push press + push jerk 5 x 1+1, moderate (65-70%)
  • push jerk + split jerk 4 x 1+1 , moderate (75-80%)
  • 3 rounds:
    • clean grip high pulls x 10-12
    • seated dumbbell curl + arnold press x 10-12
  •    3 rounds:
    • jerk steps with brief pause in split position x 3/side (alternating) @ 74-77%
    •  kettlebell cross body carry x 80 m (switch sides half way), moderate
    • single leg ring plank x 30-40 sec/side

Day 3

  • 3 position no feet clean (above knee, just below knee, floor), 3 x (1+1+1) @ 72-77% rest 30 seconds between each rep
  • low hang snatch with slow eccentric, build to heavy single
  • front loaded split squats 3×8-10/side, heavier than last time
  • 3 rounds:
    • hanging hamstring curls with ball OR dumbbell x 10-12
    • side plank with adductor twist x 25-35 sec/side
    • knee jump x 5-8, hold with light dumbbell
    • kettlebell front rack 90 degree squat hold x 25-35 sec, heavier than last week

Day 4

  • clean thruster, build to challenging single
  • snatch grip RDLs 3×8-10, same weight as last week
  • side lunges 3×8-10, same weight as last week
  • bent over supinated barbell rows  3×8-10, same weight as last week

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 3 x (1+1) @75-80%
  • power clean + clean + jerk dip + split jerk 4 x (1+1+1+1) @ 75-80%
  • back squat, build to set of 6
  • 3 rounds:
    • split squat jumps x5-7/side, heavier than last week
    • banded pallof press x 12-15/side
    • single arm dumbbell push press x 9-10/side, same weight as last week

February 4- February 11

I know we’re not squatting heavy, but here’s some motivation to keep those higher rep squats pretty 🙂

 

Day 1

  • 3 position no feet no hook snatch (above knee, just below knee, floor), 4 x (1+1+1)@ 70-75% rest 30 seconds between each rep
  • low hang clean with slow eccentric build to double 1-3 kg heavier than last week
  • 1/4 back squat + 1/2 back squat+ back squat 4-5 x (1 + 1+ 2) @ 60-65%
  • 30 seconds on, 30 seconds off x 3, keep track of reps or weight:

Day 2

Day 3

  • 3 position no feet no hook clean (above knee, just below knee, floor), 4 x (1+1+1) @ 70-75% rest 30 seconds between each rep
  • low hang snatch with slow eccentric, build to double 1-3 kg heavier than last week
  • front loaded split squats 3×12/side, same weight as last week (more volume)
  • 3 rounds:

Day 4

  • clean thruster, build to challenging set of 2
  • snatch grip RDLs 3×5-7, heavier than last week
  • side lunges 3×5-7/side, heavier than last week
  • bent over supinated barbell rows 3×5-7, heavier than last week
  • seated box jump 3×5, slightly higher than last week

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 5 x (1+1) @74-78%
  • power clean + clean + jerk dip + split jerk 4 x (1+1+1+1) @ 74-78%
  • back squat, build to challenging set of 8
  • 3 rounds:

January 28-February 3

This week continues our conditioning cycle. Power through those set of 10 🙂 Volume will begin decreasing after this on many lifts, I promise! Thinking ahead- East Coast Gold is hosting Virginia State Championships on April 13-14! I know a couple of us are planning on heading there, so programming for the next couple of months will centered around peaking for that meet. I encourage everyone to consider competing or at least save the date to tag along.

Day 1

  • 3 position no feet no hook snatch (above knee, just below knee, floor), 5 x (1+1+1)@ 68-73% rest 30 seconds between each rep
  • low hang clean with slow eccentric build to triple 1-3 kg heavier than last week
  • 1/4 back squat + 1/2 back squat+ back squat 5 x (1 + 1+ 3) @ 55-60%
  • 30 second on, 30 seconds off x 4 rounds, keep track of total reps:
    • over head ball slams
    • lateral ball slam right side
    • lateral ball slam left side

Day 2

Day 3

Day 4

  • clean thruster, build to challenging set of 3
  • snatch grip RDLs 3×8, heavier than last week
  • side lunges 3×8/side, heavier than last week
  • bent over supinated barbell rows 3×8, heavier than last week
  • seated box jump 3×5, slightly higher than last week

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 5 x (2+1) @72-76%
  • power clean + clean + jerk dip + split jerk 5 x (1+1+1+1) @ 72-76%
  • back squat, build to set of 10, 2-5 kg heavier than last week

3 rounds: 

 

January 21- January 27

Hi, everyone! I hope you are all feeling refreshed after some time off. This cycle will be relatively light and higher in volume, with a little more emphasis on some of the accessory exercises that constitute each day. This will lead us into a strength cycle with a little more focus on hamstrings and positional work as well as some pressing!

Day 1

  • 3 position no feet no hook snatch (above knee, just below knee, floor), 5 x (1+1+1)@ 65-70% rest 30 seconds between each rep
  • low hang clean with slow eccentric, build to challenging triple (not max)
  • 1/4 back squat + 1/2 back squat+ back squat 5 x (1 + 1+ 3) @ 50-55%
  • 30 second on, 30 seconds off x 3 rounds:
    • over head ball slams
    • lateral ball slam right side
    • lateral ball slam left side

Day 2

Day 3

Day 4

  • clean thruster, build to challenging set of 4
  • snatch grip RDLs 3×8, moderate
  • side lunges 3×8/side, moderate
  • bent over supinated barbell rows, 3×8
  • seated box jump 3×5

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 5 x (2+1) @70-73%
  • power clean + clean + jerk dip + split jerk 5 x (1+1+1+1) @ 70-73%
  • back squat, build to challenging set of 10
  • 2 rounds:

Optional conditioning: 

  • 60 seconds on, 30 seconds off:
    • row for calories
    • plank should taps
    • bike for calories
  • E2MOM x 4
    • row 150 m
    • 8 burpees over rower

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