New Cycle! Week 1

Welcome to the new cycle! This will be three short mesocycles and a taper (10 weeks total) with plenty of squatting, more volume of the competition lifts and pulls, and accessory work that focuses on midline strength and posterior chain activation.

I’m going to continue posting all of the workouts for the week on Monday, I think it’s more convenient for everyone this way.

“defective Eleiko bumpers that don’t seem to weigh anything” – a lot of great highlights from the weightlifting world last week, including this world record (the most weight ever  successfully snatched by a human in competition)!

Tuesday 11 April

  • KB power snatch from hang + standing arm bar, light x (4+2) x 3 each arm (no rest needed)
  • Tall muscle snatch + pressing snatch balance + sotts press light x (2+2+2) x 5
  • Snatch w/ pause above knee 75% x 3 x 4
  • Power clean + push jerk 70% x (2+2) x 4 (% of power clean)
  • Back squat 60% x 10, 70% x 8, 75% x 6, 80% x 4
  • Weighted plank, 45 sec x 3

Thursday 13 April

  • Vertical KB swing, moderate to heavy x 7 x 5
  • Monster walks 10 x 3 each side
  • Power snatch 70% x 3 x 4
  • Clean w/ pause above knee 75% x 3 x 4
  • Clean pull 90% x 2 x 4
  • Front squat 60% x 5, 70% x 5 x 3
  • Weighted reverse lunge 30% (of back squat) x 8 x 3 alternating legs

Saturday 15 April

  • Press in split light x 5 x 5
  • Jerk 75% x 3 x 5
  • Snatch muscle under light x 3 x 5
  • 3 pos snatch (high hang, at knee, low hang), take 5 working attempts at or below 80% of snatch
  • Back squat 60% x 10, 65% x 8, 70% x 8, 75% x 8
  • L hang (active lats) 30 sec x 3

Sunday 16 April

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • 3 pos clean (high hang, at knee, low hang), take 5 working attempts at or below 80% of clean
  • Behind the neck jerk 75% x 3 x 4
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull 90% x 2 x 4
  • Single leg DL, heavy x 5 x 4 each leg

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