April 22-28

Hey, everyone! A few more days of no full classic lifts, so this week should be pretty snappy. Next week we’ll get back into classic lift variations and fully embark on this cycle 🙂 This cycle will focus on some hypertrophy and volume with a little more upper body focus than usual (per request). 

Day 1

  • Bench press 5×8-10
  • Clean high pulls from mid to high blocks 3×8 @55-65%
  • Renegade rows 4×5/side 
  • DB pec flyes + reverse flyes 4x (10+10)
  • Plate twists 3×10/side
  • 250 m row sprints x 4, try to keep same pace each time with minimal rest

Day 2

  • Circuit x 3-4 :
    • Turkish get ups x 3/side (heavy)
    • Ring push ups x 5-7 
    • Double KB OH walk x 45 sec (heavy as possible)
  • EMOM 12 min:
    • 30 sec single leg jump rope (per side)
    • 30 sec single arm KB swings (per side)
    • 30-40 sec chinese plank

Day 3

  • Snatch balance + OHS E2MOM 2+6, 2+5, 2+4, 2+3, 2+2 increasing in weight each set
  • Box front squats 8×4 @ 50-60% focus on speed and explosiveness off the box 
  • Sumo deadlifts 4×8-10
  • Superset x 3 :
    • OH tricep extensions x 10-12
    • DB bicep curls x 10-12
  • Superset x 3 :
    • goblet walking lunges x 10/side
    • banded hamstring curls x 15-20 

Day 4

30 min AMRAP:

  • 1 min weighted carry of your choice
  • 20 squat jumps (unweighted) 
  • 1 min chinese plank
  • 5-8 half kneeling KB windmills/side
  • 200 m run

Day 5

  • Flat foot snatch pull+ snatch+ OHS 5 x 2 x (1+1+1) @ 60%
  • Power clean+ power jerk 5 x 3 x (1+1) @ 60%
  • Back squat + box jumps 4x 5+5 @ 70%
  • Snatch high pulls from mid to high blocks 3×8@ 55-65%
  • 2 rounds:
    • single leg tuck ins x 10/side
    •  ring side plank x 10-15 sec/side

APRIL 15-APRIL 21 SWITCH OVER WEEK

Hey, guys! Charlottesville Strength had a great time in Virginia Beach, with some PRs, but more importantly some great lifts! Congratulations to both Jake and Anthony for incredible effort and beautiful lifting! 

For those following the program, it has been a pretty brutal past few weeks (clearly worth it!), so we’re going to take this next week to lay off the classic lifts, get some different movements in there and have some fun. Following this week, we’ll ease into a higher volume cycle to build up some endurance.

Day 1

  • Kang squat 3-4×10
  • Hollow hold off GHD- find max, then accumulate 1 min
  • Turkish get ups 5×3/side
  • 3-5 rounds for time:
    • 250 m row
    • 10 toes to bar
    • 5 push ups (clapping if possible)

Day 2

  • Clean grip snatch 5×2 light
  • 5 rounds:
    • 10 cal bike
    • 10 alternating plank arm/leg raise with 2 sec pause at top (5/side)
    • 1 minute reverse plank
    • 20 russian twists (10/side)

Day 3

  • Squat jerk- find 1RM
  • Superset:
    • shrimp squats x 5-8/side
    • deficit romanian deadlifts x 10-12
  • Reverse Chinese plank- find max, then accumulate 3 minutes
  • Bottoms up KB sotts press 4 sec up, 2 sec at the top, 4 sec down
  • Barbell wrist flexions and extensions 3×10+10

Day 4 

Rest 🙂 

Day 5

  • Zercher squat- 4×10
  • EMOM 12 minutes:
    • minute 1: single arm KB swing 30 seconds/side
    • minute 2: 1 min chinese plank 
    • minute 3: star plank 15-20 seconds/side 
  • 5 rounds with no rest:
    • 20 second suitcase carry on right (heavy)
    • 20 second suitcase carry on left (heavy)

April 8-April 14 MEET WEEK

It’s meet week! For those not lifting the meet this weekend, we would love to have you come out to East Coast Gold to support Jake 🙂

Day 1 

  • Snatch- build to opener, then 85% of that 3×1
  • Clean & jerk- build to opener, then 85% of that 3×1
  • Front squat- build to just under a max for the day, then 90% of that 2×1 
  • Clean pulls 3×2@ 90%

Day 2

  • Power snatch 7×1 @ 60-65%, 1 minute rest in between each
  • Power clean & jerk 7×1 @ 60-65%, 1 minute rest in between each
  • Front squat 10×1 @ 75% for speed

Day 3 

  • Snatch build to 80-85%, then -10% of that 3×1
  • Clean & jerk build to 80-85%, then -10% of that 3×1
  • Back squat- build to just under a max for day, then 80% of that 2×2 
  • Snatch pulls 3×2@90%

Day 4

  • Power snatch 5×1 @ 60-65%, 1 minute rest in between each
  • Power clean & jerk 5×1 @ 60-65%, 1 minute rest in between each
  • Front squat 5×1 @ 75% for speed

Day 5

MEET

April 1-April 7

I saw some great effort and heavy lifts this first week! Keep it up guys 🙂 it is all paying off!

Day 1 

  • Snatch max for day, then 80% of that 3×1
  • Clean & jerk max for day, then 80% of that 3×1
  • Front squat max for day, then 85% of that 2×2
  • 2-3 rounds, depending on energy:
    • Back extensions x 10
    • Plank :45

Day 2

  • Power snatch 10×1 @ 70-75%, 1 minute rest in between each
  • Power clean & jerk 10×1 @70- 75%, 1 minute rest in between each
  • Front squat 10×1 @ 70-75% for speed

Day 3 

  • Snatch max for day, then 80% of that 3×1
  • Clean & jerk max for day, then 80% of that 3×1
  • Pause back squat 3×3, building to 3 RM
  • 2-3 rounds, depending on energy
    • Hanging leg/knee raises x12
    • Glute Ham raises x6

Day 4

  • Power snatch 10×1 @ 70-75%, 1 minute rest in between each
  • Power clean & jerk 10×1 @ 70-75%, 1 minute rest in between each
  • Front squat 10×1 @ 75% for speed

Day 5

  • Snatch max for day, then 75% of that 3×1
  • Clean & jerk max for day, then 75% of that 3×1
  • Front squat max for day, then 85% of that 2×2
  • 2-3 rounds, depending on energy:
    • Russian twists x 10/side
    • Tempo half kneeling bottoms up KB presses x5/side, 4 seconds up 5 seconds down

March 25-March 31

 

Day 1 

  • Snatch max for day, then 80% of that 5×1
  • Clean & jerk max for day, then 80% of that 5×1
  • Front squat max for day, then 80% of that 2×2 
  • 3 rounds:
    • Back extensions x10
    • Plank :45

Day 2

  • Power snatch 10×1 @ 75%, 1 minute rest in between each
  • Power clean & jerk 10×1 @ 75%, 1 minute rest in between each
  • Front squat 10×1 @ 75% for speed

Day 3 

  • Snatch max for day, then 80% of that 5×1
  • Clean & jerk max for day, then 80% of that 5×1
  • Pause back squat 3×3, building to 3 RM
  • Hanging leg/knee raises 3×12
  • Glute Ham raises 3×5

Day 4

  • Power snatch 10×1 @ 75%, 1 minute rest in between each
  • Power clean & jerk 10×1 @ 75%, 1 minute rest in between each
  • Front squat 10×1 @ 75% for speed

Day 5

  • Snatch max for day, then 75% of that 5×1
  • Clean & jerk max for day, then 75% of that 5×1
  • Front squat max for day, then 85% of that 2×2
  • 3 rounds:
    • Russian twists x 10/side
    • Tempo half kneeling bottoms up KB presses x5/side, 4 seconds up 5 seconds down

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