Make sure to keep up with your mobility work during this squat cycle, especially after squatting and on days off.
- Clean grip OHS light x 3 x 5 (pause in bottom, if clean grip isn’t possible go as narrow as you can)
- Power clean + power jerk 65-75% x 1+1 x 6
- Parallel front squat + pause front squat + front squat 55-65% x 1+1+2 x 5
- 5 times:
- Strict knee to elbow (sub lat protractions) x 5
- Lu raises x 10 (see video)
- Back extension x 10
We’re starting a new cycle today! We’ll spend 7 weeks back squatting heavy, max in week six, taper, and hold a mock meet at the gym the weekend of December 10th. The squats will be very intense – this is a modified version of Smolov Jr. (spread out over 6 weeks instead of 3). If you have never done a squat cycle before, do not do this! Stick to the beginner prescription on the squats.
Consider using a training max to calculate percentages for the squats (take 2-5 kilos off your real max). It’s heavy and a lot of volume right off the bat.
CJ Cummings world record at Youth Worlds this weekend!
- Pressing Snatch Balance x 3 x 5 light, 2 sec pause at bottom
- Power snatch 65-75% x 2 x 6
- Back squat 70% x 6 x 6 (Beginner: 60% x 5 x 5)
- Strict press 65-75% x 3 x 5
Make up maxes if you missed them yesterday. If you did max yesterday, take today to rest or do mobility and recovery, or do a metcon. We start our next program on Tuesday, which will be based on a pretty intense squat program.
Strength today is noon to 1:30 because of the Uplift maxes 9-12.
- Max Snatch
- Max C&J
- Max BS or FS (whichever you didn’t do last cycle)
Greg Everett of Catalyst Athletics says:
TRAINING TIP: MORE TIME MEANS MORE BETTER
I’m pretty frequently surprised by how impatient new and intermediate weightlifters are in a number of ways, from their expectations of progress to their rush to get through a lift as quickly as possible.
Weightlifting is a sport that requires a significant investment of time, both in the long and short term senses. Long term, it requires consistent training, lifestyle and focus to make serious progress; short term, it requires the investment of time into each piece of a training session, and it can’t be cheated.
With regard to training sessions, one frustratingly common mistake is rushing the completion of a lift. This can be the hurry to get a lighter warm-up lift done as quickly as possible as if it’s meaningless, failing to go through the same routines a lifter would use on a heavier attempt. These routines should be exactly what the term means: routine. That requires practice, and a lot of it. Approach and perform every single snatch the same way, whether it’s 50kg or 150kg. This kind of consistency and attention to detail carries over and makes a difference when it counts.
Investing just a few more seconds on each lift every day can literally save you years in the long term.
– Greg Everett
- Snatch 60-75% x 1 x 6
- C&J 60-75% x 1+1 x 5
- Back squat 75% x 3 x 4
- Tabata plank (weighted if possible)
- Mobility and recovery work
Make up a day you missed from the week, or:
- Muscle snatch + overhead squat 50-60% x (1+1) x 5
- Front squat 3331 tempo 40-50% x 3 x 3
- Back squat jumps 25% x 5 x 5
- Double KB thrusters, 5 heavy doubles
Don’t spend too much time on the heavy singles (warm up and limit yourself to 25 min each for snatch and C&J). If you’re feeling good and a PR is definitely there, go for it, but don’t be greedy and go for more than one PR – we’ll be maxing for real next Saturday. This is our last heavy day before that, taper week coming up.
- Snatch heavy single + 90% x 1 x 3
- C&J heavy single + 90% x 1 x 3
- Back squat 80% x 3 x 2, 83% x 2 x 1, 85% x 2 x 1, three or fewer attempts at a heavy single
- 4 rounds:
- 100m row
- 12 burpees
- 100m row
- rest 2 min
We’ll see some of these in the next cycle🙂
- Muscle snatch x 3 x 5 (light)
- Snatch pull + hang snatch 70-85% x (1+1) x 5
- Snatch DL w/ pause at knees 110% x 3 x 3
- Front squat 80% x 3 x 2, 83% x 2 x 1, 85% x 2 x 1, then three or fewer attempts at a heavy single
- Accumulate 3 min each of hollow body hold and side plank each side