New Cycle! 1.1, June 11-17

From Cal: I’m officially turning over Cville Strength programming to Maddie. We’ve worked on this mesocycle together and I’m excited to see her keep everyone securely on the PR train and welcome some new people aboard.

I’ll be mostly gone for the next few weeks and then back in Charlottesville for most of July before I move for good. It’s been a pleasure and an honor to coach everyone for the past years, and I’ll really miss it.

From Maddie: Hey, everyone! I hope everyone finished this last program strong and had successful experiences going for maxes. Congratulations to everyone who competed and everyone who hit PRs! We wont be going for heavy singles for a while now. This conditioning cycle, leading into a similarly focused strength cycle, well be focusing a lot on our turnovers and receiving positions (and laying the super-important foundational work for hitting PRs down the road). Lets keep the turnovers speedy, tight, and active! Dont be intimidated by all the writing below—if followed with limited rest as prescribed, none of these workouts should take too long. Some of the exercises have prescribed ranges instead of hard numbers for reps and percentages, which leaves room for you to adjust the program so that form remains pretty crisp, even as we might get pretty fatigued at first adjusting to higher volume. Find what challenges you!

As always, if you are doing 3 days a week, do day 1-3-5.

Pictures and videos from our meet are at https://www.instagram.com/cvillestrength/

Day 1

  • hang (top of knee caps) snatch 65-72% x 3 x 5, every 2:00
  • power clean+clean 65-73% x (2+1) x 5, every 3:00 min
  • EMOM:
    • min 0-3: heaving snatch balance+OHS, feel proper placement for receiving snatch, 60-70% (of snatch) x (1+3) (of snatch)
    • min 4-6: front squat 55-65% x 4
    • min 7-10: back squat 55-65% x 4
  • segmented snatch pull (pause 3 seconds each just off the ground, at knee, and at mid thigh) 75% x 3 x 5
  • 3-5 times with minimal rest:
    • pendlay row x 8, moderate
    • double kb deadlift x 8, heavy
    • toes to bar x 8-15
    • 100m sprint

Day 2

  •  power snatch+snatch push press 70% x (1+2) x 4
  • clean from blocks 72% x 1 x 6 (mid thigh)
  • clean deadlift, triples starting at 80% of clean and add 5-10% EMOM up to a heavy set with perfect positions
  • 3-5 times with minimal rest:
    • single leg box jumps (feel it out, no busted shins allowed) x 10/leg
    • KB deadlift high pull x 10 heavy
    • Snatch grip OH hold :30 moderate

Day 3

  • snatch high pull + snatch with 5 sec pause in catch 73% x (2+1) x 5
  • hang clean (tops of knee caps) 73% x 3 x 5
  • push press+jerk with 5 sec pause in catch of jerk (4+1) x 5, start moderate and build as able
  • 1+ 1/4 back squat 50% x 4 x 5
  • 3-5 times with minimal rest:
    • unweighted back extensions x 15-20
    • russian twists with medicine ball 20/side
    • 50m sled sprint, heavy as possible while still sprinting

Day 4

  • snatch from blocks (mid thigh) 72% x 3 x 5
  • no foot clean 72% x 2 x 5
  • clean high pull+ hang clean high pull+high hang clean high pull 72% x (1+1+1) x 5
  • reverse plank :30 x 4
  • EMOM 10 minutes
    • min 1: 100m row, snatch grip hang remaining time
    • minute 2: rest

Day 5

  • snatch, all EMOM:
    • 70% x 1 x 5
    • 73% x 1 x 5
    • 76% x 1 x 5
  • clean+jerk, every 90 sec
    • 70% x (1+1) x 3
    • 73% x (1+1) 3
    • 76% x (1+1) 3
  • front squat 10-10-10 heavy as possible (with good mechanics, of course)
  •  3-5 times with minimal rest:
    • GHD sit up x 15, weighted if possible
    • sandbag (or D ball) shoulder to shoulder push press x 12, heavy as possible
    • lateral box jump x 20/side

Week 4.6 June 4-10 Taper and RVA Open

We made it! Time to taper and re-test maxes. If you’re competing in the RVA Open you’ll obviously lift during that, if you aren’t, plan to max the classic lifts on Thursday at strength if possible.

5 days out

  • Snatch to 90% for singles
  • C&J to 90% for singles
  • FS to 90% for singles
  • 3 sets:
    • 30 sec side plank/side
    • 20 KB swings moderate
    • 20 wall balls

4 days out

  • Snatch to 75% for singles
  • C&J to 75% for singles
  • Back squat to 80% for singles
  • 3 rounds:
    • 100m sled drag moderate
    • 50 cal airdyne (30 cal assault bike)
    • 30 cal row
    • 15 T2B

3 days out

  • Snatch to 60% for singles
  • C&J to 60% for singles
  • Don’t do anything else

2 days out

  • Thorough warm-up
  • Empty bar technique drills and mobility
  • Don’t do anything else

Day before

  • Rest, mobility

 

Week 4.5 May 28-June 3

One more high intensity week before we taper for real! Hopefully this past week allowed everyone to recharge a little bit, technique is feeling better, and legs aren’t dead any more. Be consistent and patient in your warming up to heavy attempts, and don’t spend forever each day trying to hit the same weight—if it’s not there, it’s not there, but it will probably be there next week. Eat plenty and recover as hard as you train!

Day 1

  • Sotts press x 5 x 3
  • Snatch 90% x 1 x 3, then 3-5 attempts at heavier singles
  • Press in clean x 5 x 3
  • C&J 90% x 1 x 2, then 2-4 attempts at heavier singles

Day 2

  • All EMOM: 
    • min 1-3: slow mo snatch bar to 45% for triples
    • min 4-7: no foot snatch 50-75% for doubles
    • min 7-10: power snatch + snatch balance 75-83% for 1+1
  • All EMOM:
    • min 1-3: Slow mo clean empty bar to 45% for triples
    • min 4-7: no foot clean 50-75% for doubles
    • min 7-10: power clean + front squat 75-85% for 1+1
  • Snatch pull 105% x 3, 110% x 2, 115% x 2, 120% x 2, 100% x 3 x 2

Day 3

  • Snatch technique primer of choice
  • Snatch singles every 2 min, start at 82%, take 10 total attempts, add 2% each time, if you miss any go back to 82%
  • C&J technique primer of choice
  • C&J singles every 3 min, start at 82%, take 6 total attempts, add 2% each time, if you miss any go back to 80%
  • Back squat to 75% x 3, 80% x 3, 85% x 2, 90% x 1, 95% x 1, heavier singles if still alive

Day 4

  • Jerk technique primer of choice
  • Jerk heavy single
  • Clean pull 105% x 3, 110% x 2, 115% x 2, 120% x 2, 100% x 3 x 2
  • Split squat x 10/leg x 3

Day 5

  • Snatch heavy single, then 80-85-90-95% of that
  • C&J heavy single, then 85-90-95% of that
  • Front squat 80% x 2, 85% x 2, 90% x 2, 95% x 1, heavier singles if still alive

4.4 May 21-27 Back off week

Doing heavy singles every day is fun, especially for those of you who are hitting multiple PRs on this cycle, but it also takes a toll. The first part of this week is a back off week with lower intensity to dial in technique again and give our legs, shoulders, and backs a slight reprieve. Starting Saturday we’ll have one more intense week followed by a real taper leading up to the RVA Open (and another retest of maxes for those not competing).

Day 1

  • Sotts press x 5 x 3
  • Snatch 80% x  1 x 5
  • Press in clean x 5 x 3
  • C&J 80% x 1 x 5

Day 2

  • Power snatch + slow OHS 75% x 1+1 x 4
  • Power clean + power jerk 75% x 1+1 x 4
  • Get 3 min total of quality hollow body hold

Day 3

  • Snatch technique primer of choice
  • Snatch 70% x 2 x 4
  • Clean technique primer of choice
  • C&J 70% x (2+1) x 4

Day 4

Rest

Day 5

  • Snatch heavy single, then 80-85-90-95% of that
  • C&J heavy single, then 80-85-90-95% of that
  • Back squat 80% x 3, 85% x 2, 90% x 2, 93% x 1, 95% x 1
  • Weighted side plank 30 sec/side x 3

4.3 May 14-20: Intensity City

Congrats to everyone who lifted in the mock meet! Everyone who went for PRs got at least one!

This week will be tough, get through it and pay special attention to recovery work. Treat days 1, 3, and 5 like competition days—warm up thoroughly, focus and attack every lift. Don’t neglect the importance of technique primers and quality light attempts before going for the heavy singles. This is the time of year when you have the green light to go heavy in the classic lifts almost every day, make the most of it! Get consistent in the 90%+ range and hit some PRs!

Next week will be a back off week.

Day 1

  • Sotts press x 5 x 3
  • Snatch 88% x 1 x 5, then 3-5 attempts at heavier singles
  • Press in clean x 5 x 3
  • C&J 88% x 1 x 4, then 2-4 attempts at heavier singles
  • Front squat 80% x 3, 85% x 3, 90% x 2 x 2
  • Back extension x 15 x 3 (weighted if possible)

Day 2

  • All EMOM: 
    • min 1-3: slow mo snatch bar to 45% for triples
    • min 4-7: no foot snatch 45-70% for doubles
    • min 7-10: power snatch + snatch balance 70-80% for 1+1
  • All EMOM:
    • min 1-3: Slow mo clean empty bar to 45% for triples
    • min 4-7: no foot clean 45-70% for doubles
    • min 7-10: power clean + front squat 70-80% for 1+1
  • Snatch pull 105% x 3, 110% x 2, 115% x 2, 120% x 2, 100% x 3 x 2
  • DB overhead walking lunge x 10/leg x 3

Day 3

  • Technique primer of choice
  • Snatch singles every 2 min, start at 80%, take 10 total attempts, add 2% each time, if you miss any go back to 80%. Heavy single attempts after finishing, off the clock, if feeling good.
  • Technique primer of choice
  • C&J singles every 3 min, start at 80%, take 6 total attempts, add 4% each time, if you miss any go back to 80%. Heavy single attempts after finishing, off the clock, if feeling good.
  • Back squat to 75% x 3, 80% x 3, 85% x 2, 90% x 1, 93% x 1
  • Side plank 30 sec x 3/side, weighted if possible

Day 4

  • Jerk technique primer of choice
  • Jerk heavy single
  • Clean pull 105% x 3, 110% x 2, 115% x 2, 120% x 2, 100% x 3 x 2
  • Split squat x 10/leg x 3

Day 5

  • Muscle snatch to 50%
  • Snatch heavy single (3 misses max), then 80-85-90-95% of that
  • Muscle clean + push press to 50%
  • C&J heavy single (3 misses max), then 85-90-95% of that
  • Front squat 80% x 2, 85% x 2, 90% x 2, 93% x 1
  • Strict T2B x 10 x 3

Week 4.2 May 7-13

Keep up the focus on technique, use every lift to get better!

Solidarity is hosting a mock meet this weekend, if you’re in town sign up here:

https://docs.google.com/forms/d/e/1FAIpQLSdzzDhMcyBAO1aUHWr4IaQSj4VcEn4JwuMyEzQOBoWqbyWa3g/viewform

We’re using it as a practice meet for the RVA Open at the end of this cycle in June, so we’re training through it, but it will still be a fun opportunity to max in a competition environment!

Day 1

  • Sotts press x 5 x 3
  • Snatch 85% x 1 x 5, then 3-5 attempts at heavier singles
  • Press in clean x 5 x 3
  • C&J 85% x 1 x 4, then 2-4 attempts at heavier singles
  • Front squat 70% x 3, 80% x 3, 85% x 3 x 3

Day 2

  • All EMOM: 
    • min 1-3: slow mo snatch bar to 40% for triples
    • min 4-7: no foot snatch 40-65% for doubles
    • min 7-10: power snatch + snatch balance 65-75% for 1+1
  • All EMOM:
    • min 1-3: Slow mo clean empty bar to 40% for triples
    • min 4-7: no foot clean 40-65% for doubles
    • min 7-10: power clean + front squat 65-75% for 1+1
  • Jerk heavy single
  • Snatch pull 100% x 3, 105% x 2, 110% x 2, 115% x 2, 95% x 3 x 2
  • DB overhead walking lunge 10/side x 3

Day 3

  • Technique primer of choice
  • Snatch singles every 2 min, start at 78%, take 10 total attempts, add 2% each time, if you miss any go back to 78%
  • Technique primer of choice
  • C&J singles every 3 min, start at 78%, take 6 total attempts, add 3% each time, if you miss any go back to 78%
  • Back squat 70% x 3, 75% x 3, 80% x 3, 85% x 2, 90% x 1

Day 4

Rest/active recovery

Day 5

Solidarity Mock Meet (if not doing this, do heavy single of both lifts with a slow and thorough warm up)

Week 3.6/4.1: April 30-May 6

It’s time! I’ve given a full warmup protocol for the squats. If you’re going to the gym Monday, take the day to do some very light lifting and mobility work and come max on Tuesday during strength, it will be a high energy environment and fun because if you’ve done all the squat work you’re all but guaranteed a back squat PR.

The rest of the week is a brief deload dovetailing into the start of our competition cycle, which will culminate with the RVA Open June 9th. The start of the competition cycle means a lot more emphasis on heavy classic lifts as well as high intensity squats at much lower volume. As always, warm up thoroughly and focus on technique—if you have a habitual technique problem, write down the cue that works for you and put it in front of your platform for the whole workout.

I’m also giving the option of taking a few attempts at a heavy single any lifting day, after you’ve finished the prescribed work, if you’re feeling good. This means 2-4 extra attempts at most but no misses.

Finally, sign up for Solidarity’s mock meet next weekend! We’ll use it as a practice meet for the RVA Open in June.

Day 1

  • Monster walks, 15 min dynamic range of motion and stretching
  • 3 rounds:
    • 15 cal bike
    • 15 cal row
    • 15 back extensions
    • 15 wall balls
  • Back squat:
    • Empty bar 33×0 x 3 x 3
    • 30% 33×0 x 2 x 2
    • 45% 33×0 x 2 x 2
    • 60% 30×0 x 2
    • 70% 30×0 x 2
    • 80% x 2
    • 86% x 1
    • 92% x 1
    • 97% x 1
    • 101% x 1
    • 105% x 1
    • if desired, walkout at 111%
    • 110% x 1
  • Gymnastics warmup and “1RM” of skill (max set, or attempts at new difficulty, etc)

Day 2

  • Active recovery

Day 3

  • Snatch 80% x 1 x 5
  • C&J 80% x 1 x 4
  • FS to 80% for a double

Day 4

  • Active recovery

Day 5

  • Snatch technique primer of choice
  • Snatch singles every 2 min, start at 75%, take 10 total attempts, add 2% each time, if you miss any go back to 75% and build back up
  • C&J technique primer of choice
  • C&J singles every 2 min, start at 75%, take 10 total attempts, add 2% each time, if you miss any go back to 75% and build back up
  • Back squat 75% x 3, 80% x 3, 85% x 3 x 3

Recommended Conditioning

  • Row 30 sec sprint, rest 30 sec, bike 30 sec sprint, rest 30 sec, for total calories over 4 rounds
  • 3 rounds for time: 10 hspu, 10 pull-ups, 10 burpees, 10 t2b
  • 3 rounds for time: sled pull 100m moderate, 10 heavy KB swings, 20 sandbag lunges

3.5 April 23-29

Almost done with the squats! Take the slight taper seriously, don’t jeopardize your 5 weeks of work by getting antsy and doing too much at the end of the week or this weekend. The big payoff will be when we max our back squats at the start of next week once our legs have had a chance to recover, then it’s onward into the competition cycle!

Day 1

  • 4 times:
    • Tall muscle snatch x 5
    • Maddie’s glute activation exercise (superman straddle holds 20 sec)
  • Snatch w/ pause in mid hang 70-85% x 1 x 3
  • Clean w/ pause in mid hang + jerk 70-75% x (1+1) x 3
  • Back squat 84-90% x 4 x 8
    • Beginner: back squat x 3 x 5, add 2kg from last time
  • 20 min focused gymnastic skill work
  • Mobility focus: hamstrings

Day 2

Active recovery and mobility

 

Day 3

  • 3 times:
    • Pressing snatch balance x 5
    • Single leg glute bridge x 10/leg
  • No foot snatch 40% x 1 x 5
  • No foot clean + no foot or step jerk 40% x 1 x 5
  • Back squat 89-95% x 3 x 10
    • Beginner: back squat x 3 x 5 add 2kg from last time
  • 20 min gymnastics skill work
  • Mobility focus: glutes

Day 4

  • High hang snatch to 75% for singles
  • Power jerk + jerk to 75% for 1+1
  • FS 80% x 2 x 2
  • BS 80% x 2, 85% x 2, 90% x 2

Day 5

  • 4 times:
    • Sotts press x 5
    • Every direction monster walks x 10
  • Snatch heavy single (3 misses allowed)
  • C&J heavy single (3 misses allowed)
  • BS 70% x 3, 75% x 3, 80% x 2
  • 20 min gymnastics skill work
  • Mobility focus: quads

(Back squat retesting will be Day 1 next week)

Week 3.4 April 16-22

Recover smart as the squats become unbearably hard! Do your stability and mobility exercises before and after, eat right, sleep right. Keep pushing through!

Day 1

  • 4 times:
    • Tall muscle snatch x 5
    • Maddie’s glute activation exercise (superman straddle holds 20 sec)
  • Snatch w/ pause in mid hang 78-83% x 1 x 5
  • Clean w/ pause in mid hang + jerk 78-83% x (1+1) x 5
  • Back squat 87-90% x 3 x 10
    • Beginner: back squat x 4 x 5, 6kg less than last time
  • 20 min focused gymnastic skill work
  • Mobility focus: hamstrings

Day 2

  • Snatch balance to 90% of snatch for a double
  • Power snatch to 78% for doubles
  • High hang clean singles up to 80%
  • 3 sets:
    • Front rack hold 115% of FS 30 sec
    • 100m farmer carry heavy

Day 3

  • 4 times:
    • Pressing snatch balance x 5
    • Single leg glute bridge x 10/leg
  • Snatch liftoff + snatch pull + snatch 79-85% x (1+1+1) x 5
  • Clean liftoff + clean pull + clean 79-85% x 1 x 5
  • Back squat 74-80% x 6 x 6
    • Beginner: back squat x 4 x 5 8 kg heavier than day 1
  • 20 min gymnastics skill work
  • Mobility focus: glutes

Day 4

  • High hang snatch to 81% for singles
  • Power jerk + jerk to 81% for 1+1
  • 3 sets:
    • 5 uphill inchworms (feet on plates)
    • 100m double KB overhead walk

Day 5

  • 4 times:
    • Sotts press x 5
    • Every direction monster walks x 10
  • Snatch singles up to 88%
  • C&J singles up to 88%
  • Back squat 79-85% x 5 x 7
    • Beginner: back squat x 3 x 5 add 2 kg from last time
  • 20 min gymnastics skill work
  • Mobility focus: quads

Week 3.3 April 9-15

Keep up the good work! At the end of this week we’ll be more than halfway through the squats!

Keep putting effort into your technique as the oly lifts get a little heavier. You should have one or two things that you are actively thinking about doing on every single lift—if you tend to forget, write them down and put them right in front of where you’re lifting.

Day 1

  • 4 times:
    • Tall muscle snatch x 5
    • Maddie’s glute activation exercise (superman straddle holds 20 sec)
  • Snatch w/ pause in mid hang 75-80% x 1 x 5
  • Clean w/ pause in mid hang + jerk 75-80% x (1+1) x 5
  • Back squat 70% + 3-6 kg x 6 x 6
  • 20 min focused gymnastic skill work
  • Mobility focus: hamstrings

Day 2

  • Snatch balance to 85% of snatch for a double
  • Power snatch to 76% for doubles
  • High hang clean singles up to 76%
  • 3 sets:
    • Front rack hold 110% of FS 30 sec
    • 100m farmer carry heavy

Day 3

  • 4 times:
    • Pressing snatch balance x 5
    • Single leg glute bridge x 10/leg
  • Snatch liftoff + snatch pull + snatch 77-83% x (1+1+1) x 5
  • Clean liftoff + clean pull + clean 77-83% x 1 x 5
  • Back squat 75% + 3-6 kg x 5 x 7
  • 20 min gymnastics skill work
  • Mobility focus: glutes

Day 4

  • High hang snatch to 78% for singles
  • Power jerk + jerk to 78% for 1+1
  • 3 sets:
    • 5 uphill inchworms (feet on plates)
    • 100m double KB overhead walk

Day 5

  • 4 times:
    • Sotts press x 5
    • Every direction monster walks x 10
  • Snatch singles up to 85%
  • C&J singles up to 85%
  • Back squat 80% + 3-6kg x 4 x 8
  • 20 min gymnastics skill work
  • Mobility focus: quads