New Cycle – 1.1

This 12 week macrocycle focuses on positional work and speed, with the first mesocycle (first four weeks) focusing much more on positional work and the later two mesocycles focusing increasingly on speed work.

“Positional work” means making all of the individual pieces of the lift look as good as possible by working slow and relatively light. If you can’t get into and hold a good above-the-knee hang position, or a good full extension position, or a good overhead squat, it is very unlikely that you can go through these positions with load and speed. This work will expose and address the proprioception, strength and mobility issues that are common to beginners and lifters struggling with breaking through a plateau. Attention to these details is hard and not as exciting as lifting heavy weights all the time, but absolutely vital to making progress – and it won’t take long for positional improvements to start expressing themselves as PRs on the competition lifts.

We also now have a 5-day-a-week option. If you are doing 5 days, the recommendation is to do the workouts each week with 3 days on, 1 off, 2 on, 1 off (start on Monday or Tuesday).

IF YOU ARE DOING ONLY 3 DAYS A WEEK, DO DAYS 1, 3, and 5, preferably with one or two rest days between each workout.

Day 1 

  • 7 sec snatch pull, pause in full extension (on toes, shrug) + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Snatch pull + snatch 75% x (1+1) x 7
  • 7 sec clean pull + clean muscle under + 2 FS at 55×0 tempo, light x 5
  • Clean 75% x 1 x 7
  • Back squat 65% at 33×0 tempo x 3 x 5
  • Single arm DB press heavy as possible x 10 x 3
  • Hollow body hold 30 sec x 3

Day 2

  • Pressing snatch balance + snatch balance + 3 sotts press light x 5
  • Power snatch 65% x 2 x 4, % of snatch
  • Squat jerk light x 2 x 5
  • PC + PJ 65% x (1+1) x 5, % of C&J
  • Segmented clean pull 80% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Quarter squat jump w/ empty bar x 8 x 3

Day 3

  • Snatch muscle under + 2 sotts press light x 5
  • High hang snatch 75% x 1 x 6, hold catch position for 3 sec
  • Press in clean (heels elevated if necessary) empty bar x 5 x 5
  • Hang clean (above knee) + power jerk, 75% x (1+1) x 6
  • FS 65% at 33×0 tempo x 3 x 5
  • Segmented snatch pull 85% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Bent over row moderate/heavy x 8 x 3

Day 4

  • Slow snatch pull + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Power snatch + snatch, off blocks (bar should be at knee) 70% x (1+1) x 6 (% of snatch)
  • Press in split light x 3 x 5
  • Split jerk 75% x 1 x 6
  • RDL moderate x 8 x 3
  • Accumulate 30 strict pull-ups (or one minute of negatives)

Day 5

  • Snatch push press + OHS, work up to 81% of snatch for 1+1
  • Snatch 80% x 1 x 6
  • Jerk grip OHS light x 3 x 5
  • Clean + PJ 80% x (1+1) x 5 (% of C&J)
  • Back squat 70% x 4 x 5, first rep with 33×0 tempo
  • Depth jumps up to 20-24” box x 8 x 3

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