June 10- June 16

Day 1

  • Technique Primer: Tall Snatch – 3 x 3 (light)
  • Snatch – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Reverse Crunch – 3 x max

Day 2

  • Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)
  • Power Snatch – 70%x3, 80%x2, 85%x2, 90%x1x3
  • Push Press – 70%x5, 80%x5, 85%x5, 85%x5 (take up bold weights if you feel good)
  • Snatch Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Standing Plate Twist – 3×15/side

Day 3

  • Technique Primer: Tall Clean – 3 x 3 (light)
  • Clean + Jerk Dip – 75% x (3+1), 80% x (2+1), 85% x (2+1), 90% x (1+1) x 3
  • Power Jerk – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Back Squat – 90%x2x3
  • Weighted Back Extension – 3×10
  • Weighted Sit-Up – 4×10
  • Crunch – 3 x max

Day 3

  • Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)
  • Power Clean – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Overhead Squat – 75%x3, 80%x2, 85%x2, 90%x1x3
  • Snatch Push Press – 70%x5, 75%x5, 80%x5, 80%x5x2 (% of snatch, take up bold weights if you feel good)
  • Clean Pull – 90%x3, 95%x3, 100%x3, 105%x3, 95%x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Seated Plate Twist – 3×15/side

Day 5

  • Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)
  • Snatch – HS
  • Clean & Jerk – HS
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Snatch Lift-Off – 115%x3, 120%x3x2
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Sit-Up – 3 x max

June 3- June 9

Hey, everyone! Keep up the good work. Weights are getting heavy and I know overhead is getting rough. Don’t ever end on a miss- if you need to drop the weight down, go for it. Just another couple weeks of this 🙂

Day 1

  • Technique Primer: Tall Snatch – 3 x 3 (light)
  • Snatch – 75%x3, 80%x3x2, 85%x2x2
  • Jerk – 75%x3, 80%x3x2, 85%x2x2
  • Back Squat – 85%x3x4
  • Floating Halting Snatch Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Reverse Crunch – 3 x max

Day 2

  • Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)
  • Power Snatch – 70%x3, 75%x3x2, 80%x2x2
  • Push Press – 70%x5, 75%x5, 80%x5, 80%x5 (take up bold weights if you feel good)
  • Snatch Pull – 90%x3, 95%x3, 100%x3x2, 95%x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Standing Plate Twist – 3×15/side

Day 3

  • Technique Primer: Tall Clean – 3 x 3 (light)
  • Clean + Jerk Dip – 75% x (3+1), 80% x (3+1) x 2, 85% x (2+1) x 2
  • Power Jerk – 75%x3, 80%x3x2, 85%x2x2
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3, 110%x3
  • Weighted Back Extension – 3×10
  • Weighted Sit-Up – 4×10
  • Crunch – 3 x max

Day 4

  • Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)
  • Power Clean – 75%x3, 80%x3x2, 85%x2x2
  • Overhead Squat – 75%x2, 80%x2, 85%x2x3
  • Snatch Push Press – 70%x5, 75%x5, 80%x5x3 (% of snatch)
  • Clean Pull – 90%x3, 95%x3, 100%x3x2, 95%x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Seated Plate Twist – 3×15/side

Day 5

  • Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)
  • Snatch – HS
  • Clean & Jerk – HS
  • Back Squat – 90%x1x5
  • Clean Lift-Off – 115%x3x3
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Sit-Up – 3 x max

May 27- June 2

Day 1

  • Technique Primer: Tall Snatch – 3 x 3 (light)
  • Snatch – 75%x3x2, 80%x2x3
  • Jerk – 75%x3x2, 80%x2x3
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Floating Halting Snatch Deadlift (mid-thigh) – 100%x3, 105%x3x2
  • Weighted Back Extension – 3×10 
  • Hanging Leg Raise – 4 x max (30 reps minimum) 
  • Reverse Crunch – 3 x max 

Day 2

  • Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)
  • Power Snatch – 70%x3x2, 75%x2x3
  • Push Press – 70%x5x2, 75%x5x3
  • Snatch Pull – 90%x3x2, 95%x3x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Standing Plate Twist – 3×15/side

Day 3

  • Technique Primer: Tall Clean – 3 x 3 (light)
  • Clean + Jerk Dip – 75% x (3+1) x 2, 80% x (2+1) x 3
  • Power Jerk – 75%x3x2, 80%x2x3
  • Back Squat – 85%x2x5
  • Floating Halting Clean Deadlift (mid-thigh) – 100%x3, 105%x3x2
  • Weighted Back Extension – 3×10
  • Weighted Sit-Up – 4×10
  • Crunch – 3 x max

Day 4 

  • Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)
  • Power Clean – 75%x3x2, 80%x2x3
  • Overhead Squat – 75%x2, 80%x2x4
  • Snatch Push Press – 70%x5x2, 75%x5x3 (% of snatch)
  • Clean Pull – 90%x3x2, 95%x3x3
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Seated Plate Twist – 3×15/side

Day 5

  • Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)
  • Snatch – HS
  • Clean & Jerk – HS
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Snatch Lift-Off – 115%x3x3
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (30 reps minimum)
  • Sit-Up – 3 x max

May 20- May 26

Hey, guys! It was great to see a couple more familiar faces downstairs this past week. This week begins a new cycle with a lower body strength focus. This will include some positional work but accessory work will be simple and repetitive for more focus on boosting our squats!

Day 1

Technique Primer: Tall Snatch – 3 x 3 (light)

  • Snatch – 75%x3x5
  • Jerk – 75%x3x5
  • Back Squat – 75%x3x5
  • Floating Halting Snatch Deadlift (mid-thigh) – 100%x3x3
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max (aim for 15-20 minimum
  • Reverse Crunch – 3 x max

Day 2

Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights)

  • Power Snatch – 70%x3x5 (% max power snatch)
  • Push Press – 70%x5x5 (% max push press)
  • Snatch Pull – 90%x3x5
  • Unweighted back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Standing Plate Twist – 3×15/side

Day 3

Technique Primer: Tall Clean – 3 x 3 (light)

  • Clean + Jerk Dip – 75% x (3+1) x 5
  • Power Jerk – 75%x3x5
  • Pause Front Squat + Front Squat – 70% x (1+1) x 5
  • Floating Halting Clean Deadlift (mid-thigh) – 100%x3x3
  • Weighted Back Extension – 3×10
  • Weighted Sit-Up – 4×10
  • Crunch – 3 x max

Day 4

Technique Primer: Press in Clean – 5, 4, 3 (ascending weights)

  • Power Clean – 75%x3x5 (% max power clean)
  • Overhead Squat – 75%x2x5
  • Snatch Push Press – 70%x5x5 (% of snatch)
  • Clean Pull – 90%x3x5
  • Back Extension – 3×15
  • Weighted Plank – 4 x 20-30sec
  • Seated Plate Twist – 3×15/side

Day 5

Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights)

  • Snatch – heavy single
  • Clean & Jerk – heavy single 
  • Back Squat – 80%x3x5
  • Clean Lift-Off – 110%x3x3
  • Weighted Back Extension – 3×10
  • Hanging Leg Raise – 4 x max
  • Sit-Up – 3 x max

May 13- May 19

Hey, everyone! This is the last week of this cycle, so give that extra upper body work everything you’ve got before we head into the next cycle. Some of the accessory work peaks in volume, but some of the heavier stuff decreases 🙂

Day 1

  • Snatch with pause above knee+snatch with pause below knee 4x (1+1)@74-77%
  • Bench press 5×7-10, heavier than last week
  • Clean high pulls from mid to high blocks 3×5 @62-72%
  • DB pec flyes + reverse flyes 4x (8-10+8-10), same weight as last week

Day 2

  • Snatch balance + OHS, build to max 1+4
  • Renegade rows 4×3/side, heavier than last week
  • Plate twists 3×15-20/side, same weight as last week
  • Circuit x 3-4 :
    • Turkish get up sit ups x 8/side
    • Single arm OH carry x 30 seconds/side  
    • Ring push ups x as many as possible, leave ~ 1 in the tank
    • rest as needed

Day 3

  • clean+mid hang clean+clean, build to challenging set
  • Box front squats 8×3 @ 65-75% focus on speed and explosiveness off the box 
  • Sumo deadlifts 4×5-8, heavier than last week
  • Superset x 4 :
    • OH tricep extensions x 10-12, same weight as last week
    • DB bicep curls x 10-12, same weight as last week
  • Superset x 4 :
    • goblet walking lunges x 8/side, same weight as last week
    • banded hamstring curls x 15-20

Day 4

Day 5

  • Flat foot snatch pull+ snatch+ OHS, build to challenging set
  • Power clean+ power jerk 3 x 2 x (1+1) @ 70-73%
  • Back squat + box jumps 5 x 2+5 @ 78-80%
  • Snatch high pulls from mid to high blocks 3×5@ 62-72%

May 6- May 12

Day 1

  • Snatch with pause above knee+snatch with pause below knee 4x (1+1)@72-75%
  • Bench press 5×9-12, same weight as last week
  • Clean high pulls from mid to high blocks 3×6 @60-70%
  • DB pec flyes + reverse flyes 4x (8+8), heavier than last week 

Day 2

  • Snatch balance + OHS E2MOM 1+6, 1+5, 1+4, 1+3, 1+2 increasing in weight each set, try a little heavier than last week each set 
  • Renegade rows 4×5-8/side, heavier than last week
  • Plate twists 3×15/side, heavier than last week 
  • Circuit x 3-4 :
    • Turkish get ups x 3/side, heavier than last week
    • Ring push ups x 5-7 
    • Double KB OH walk x 45-55 sec, heavier than last week 

Day 3

  • clean+mid hang clean+clean 4x (1+1+1) @ 67-73%
  • Box front squats 8×3 @ 60-70% focus on speed and explosiveness off the box 
  • Sumo deadlifts 4×7-10, same weight as last week
  • Superset x 3 :
    • OH tricep extensions x 10-12, heavier than last week 
    • DB bicep curls x 10-12, heavier than last week
  • Superset x 3 :
    • goblet walking lunges x 8/side, heavier than last week
    • banded hamstring curls x 15-20 

Day 4

Day 5

  • Flat foot snatch pull+ snatch+ OHS 5 x (1+1+1) @ 68%-70%
  • Power clean+ power jerk 4 x 2 x (1+1) @ 68-70%
  • Back squat + box jumps 4 x 3+5 @ 76%
  • Snatch high pulls from mid to high blocks 3×8@ 60-70%
  • 3 rounds:
    • single leg tuck ins x 12/side
    •  ring side plank x 15-20 sec/side

April 29- May 5

Day 1

  • Snatch with pause above knee+snatch with pause below knee 5x (1+1)@70-73%
  • Bench press 5×6-8, heavier than last week
  • Clean high pulls from mid to high blocks 3×8 @58-68%
  • DB pec flyes + reverse flyes 4x (12+12), same weight as last week
  • 250 m row sprints x 5, try to keep same pace each time with minimal rest

Day 2

  • Snatch balance + OHS E2MOM 2+6, 2+5, 2+4, 2+3, 2+2 increasing in weight each set, try a little heavier than last week each set 
  • Renegade rows 4×6-8/side, same weight as last week
  • Plate twists 3×15/side
  • Circuit x 3-4 :
    • Turkish get ups x 5/side, same weight as last week
    • Ring push ups x 5-7 
    • Double KB OH walk x 50-55 sec, same weight as last week

Day 3

  • Clean+mid hang clean+clean 4x (1+1+1) @ 65-70%
  • Box front squats 8×4 @ 55-65% focus on speed and explosiveness off the box 
  • Sumo deadlifts 4×6-8, heavier than last week
  • Superset x 3 :
    • OH tricep extensions x 12-15 
    • DB bicep curls x 12-15
  • Superset x 3 :
    • goblet walking lunges x 10/side, heavier than last week
    • banded hamstring curls x 15-20

Day 4

  • Front squat jerk (https://www.catalystathletics.com/exercise/381/Front-Squat-Jerk/) (NOT just a thruster) 5×2, light to moderate
  • Hollow body hold from GHD- find max, then accumulate 45 sec (not including max) 
  • EMOM 15 min:
    • min 1: 30 sec single leg jump rope (per side)
    • min 2: 30 sec single arm KB swings (per side)
    • min 3: 30-40 sec chinese plank

Day 5

  • Flat foot snatch pull+ snatch+ OHS 4 x 2 x (1+1+1) @ 65%
  • Power clean+ power jerk 4 x 3 x (1+1) @ 65%
  • Back squat + box jumps 4 x 4-5+5 @ 73%
  • Snatch high pulls from mid to high blocks 3×8@ 58-68%
  • 3 rounds:
    • single leg tuck ins x 10/side
    • ring side plank x 10-15 sec/sid

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