December 10-December 16

I hope everyone feels well rested after last week, and a lot stronger- ready to head into the competition cycle that will lead us into the Old Dominion classic in January. This means higher intensity, and a lot less volume, including mostly heavy singles and doubles with time to focus on consistency and perfection excellence like Shi Zhiyong…

Day 1

  • hang snatch (knee) 2@70%, 2@75%, 2@80%, 2@85%
  • hang clean (knee) + jerk (2+2)@ 70%, (2+2)@75%, (2+2)@80%, (2+2)@85%
  • back squat 3x [4 reps@75%, 1 rep@80%]
  • weighted plank 3x 20-30 seconds

Day 2

  • tall jerk 3×5 light to moderate 
  • power jerk+split jerk (1+1)@75%, (1+1)@80%, 3x(1+1)@80%+
  • 3 rounds:
    • 20 tuck crunches
    • 20 russian twists
    • 20 banded good mornings (light)

Day 3 

  • snatch 1@78%, 1@81%, 1@84%, 1@80%, 1@83%, 1@87% 
  • clean 1@78%, 1@81%, 1@84%, 1@80%, 1@83%, 1@87%
  • 1 1/4 front squat 1×3@65%, 1×3@ 70%, 3×3@75%
  • weighted side plank 3 x 20-30 seconds

Day 4

  • tall snatch 3×5 light to moderate 
  • muscle clean 3×5 light to moderate
  • snatch pull 4 reps@ 85%, 3 reps@90%, 2 reps@95%, 2 reps@100%, 2×2@105%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS, then 85%,90%,85% HS on 2 minute clock
  • clean + jerk HS, then 85%, 90%,85% HS on 2 minute clock
  • back squat HS, then 3×3@ 80% HS
  • clean pull 4 reps@ 85%, 3 reps@90%, 2 reps@95%, 2 reps@100%, 2×2@105%

December 3-December 9

Congratulations to everyone who made it through the complete front squat cycle! This week we will get to see all of that hard work pay off. This will be a testing week, starting with front squats! I know everyone’s schedules are a little different, finishing the last day of squats at different times, so adjust the 3 days programmed according to our own schedule as need be but aim for a couple of days of rest or active recovery prior to maxing out.

The rest of the week will be dedicated to deloading, testing the main lifts at the end of the week. Some of us will end up with some new numbers with which to head into the competition cycle, leading us into the Old Dominion Classic!

Day 1

Active recovery or rest

Day 2

  • Front squat test 1RM
  • Power clean 3×3 @ 65%
  • Snatch 5×1@ 75%

Day 3

  • Snatch high pull + snatch + snatch balance, 4 sets at 55-65%
  • Clean high pull + clean + push jerk, 4 sets at 55-65%
  • Back squat doubles up to 80%

Day 4

Active recovery or rest

Day 5 

  • Snatch max
  • Clean & jerk max
  • Back squat triples up to 80%

Week of November 26-December 2

Last week of front squats, guys! Great work so far, everyone! The main lifts are still higher in intensity this week, but low in volume to prioritize squats in this last push. We’ll test squats sometime early to mid next week (depending on your schedule), while deloading in the main lifts and testing those at the end of the week.

 

Day 1

  • activation: side lying clams x 25/side, bird dog x 10/side
  • power snatch from hips + snatch from hips 3x (1+1) @ 95-97% heavy set from 3 weeks ago
  • power clean from hips + clean from hips 3x (1+1) @ 95-97% heavy set from 3 weeks ago
  • front squat 7×5@75% + 5-7 kg (or +2-5 kg from last time)
  • 3 rounds:
    • bench press x 8-12, same weight as last week
    • double bent over DB/KB row x x 8-12, same weight as last week

Day 2

  • pause split jerk, 2 count pause in dip and in catch 5×1@ 80%
  • 3 rounds:
    • half kneeling single arm DB press x 6-8/side, heavier than last time
    • banded pull aparts x 20, light band
  • 3 rounds:
    • overhead tricep extensions x 8-10/side, heavier than last time
    • hammer curls x 8-12 /side, heavier than last time
  • core: 30 sec side plank + 15 hip taps + 10 twists / side x 3

Day 3

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 4×1@ 83%
  • clean with pause below knee 4×1@ 83%
  • front squat 8×4@80% + 5-7 kg (or +2-5 kg from last time)

Day 4 

REST 

Day 5

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • Front squat 10×3 @ 85% + 5-7 kg (or +2-5 kg from last time)
  • snatch pull+ snatch, build up to challenging (1+1), aim for 85% or greater
  • clean pull + clean + power jerk, build up to (1+1+1), aim for 85% or greater

November 19-November 25

Keep pushing through those front squats! Only three days of programming this week in hopes that everyone has time to eat up with family and enjoy the holiday 🙂

Day 1

  • activation: side lying clams x 25/side, bird dog x 10/side
  • power snatch from hips + snatch from hips 4 x (1+1) @ 93-95% heavy set from 2 weeks ago
  • power clean from hips + clean from hips 4 x (1+1) @ 93-95% heavy set from 2 weeks ago
  • front squat 8×4@80% +3-5 kg
  • 4 rounds:
    • bench press x 6-8, heavier than last week
    • double bent over DB/KB row x 6-8, heavier than last week

Day 2

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 6×1@ 81%
  • clean with pause below knee 6×1@ 81%
  • front squat 10×3@85%  + 3-5 kg
  • single arm OH carry x 40 m/side, heavier than last week
  • GHD sit ups to parallel 4×10-12, weighted, heavier than last week

Day 3

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • snatch pull+ snatch, build up to (1+1)@ 84%
  • clean pull + clean + power jerk, build up to (1+1+1) @ 84%
  • Front squat 6×6 @ 70% + 5-7 kg (or +2-5 kg from last week)

November 12- November 18

Congratulations to everyone on making it through the first week of Smolov Jr. I am seeing some beautiful front squats 🙂 Let’s keep up the good form while pushing hard. Make sure you are eating plenty and keeping up with mobility- especially in the hip complex. I hope everyone got a chance to watch Worlds last week and continues to feed off that inspiring energy as the front squats get heavier this week! Keep it up 🙂

Day 1 

  • activation: side lying clams x 25/side,  bird dog x 10/side
  • power snatch from hips + snatch from hips 5 x (1+1) @ 90-93% last week’s heavy set
  • power clean from hips + clean from hips 5 x (1+1) @ 90-93% last week’s heavy set
  • front squat 10×3@85%
  • 3 rounds:
    • bench press x 8-12
    • double bent over DB/KB row x 8-12

Day 2 

  • pause split jerk, 2 count pause in dip and in catch 8×1@78%
  • 3 rounds:
    • half kneeling single arm DB press x 10-12/side
    • banded pull aparts x 20, light band
  • 3 rounds
    • overhead tricep extensions x 12-15
    • hammer curls x 10-15, heavier than last week
  • core: 30 sec side plank + 12 hip taps + 7 twists / side x 3

Day 3 

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 4×2@ 78%
  • clean with pause below knee 4×2@ 78%
  • front squat 6×6@70% + 3-5 kg
  • single arm OH carry x 40 m/side, heavy
  • GHD sit ups to parallel 3×15 (weighted if possible)

Day 4

  • snatch push press  5×5 @ 55% (snatch)
  • clean lift off 5×5@85%
  • 3 rounds:
    • banded good mornings x25, light to moderate
    • cossack squat 8/side, light to moderate
    • DB upright rows x 12-15, moderate

Day 5

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • snatch pull+ snatch, build up to (1+1)@ 81%
  • clean pull + clean + power jerk, build up to (1+1+1) @ 81%
  • Front squat 7×5@75% + 3-5 kg

November 5- November 11 WEEK 1

It has sounded like everyone is ready for front squats! As most of you know, this is going to be a pretty challenging cycle to get through. The more we can lift and suffer together, the better 🙂 Since the main focus will be increasing front squats, the main lifts will be relatively low volume and the accessory work will be minimal on taxing squat days. Please please be sure to keep up with mobility, rest, and fuel! Here we go…

Day 1 

  • activation: side lying clams x 25/side,  bird dog x 10/side
  • power snatch from hips + snatch from hips up to challenging set, then -10% 4 x (1+1)
  • power clean from hips + clean from hips up to challenging set, then -10% 3 x (1+1)
  • front squat 6×6@70%
  • 3 rounds:
    • bench press x6-8, moderate
    • double bent over DB/KB row x 8-10, moderate

Day 2 

  • pause jerk, 2 count pause in dip and in catch 
  • 3 rounds:
    • half kneeling single arm DB press x 8-10/side
    • banded pull aparts x 20, light band
  • 3 rounds:
    • overhead tricep extensions x 10-12
    • hammer curls x 10-15
  • core: 30 sec side plank + 10 hip taps + 5 twists / side x 3

Day 3 

  • activation: single leg glute bridge x 10/side
  • snatch with pause below knee 4×2@ 75%
  • clean with pause below knee 4×2@ 75%
  • front squat 7×5@75%
  • single arm OH carry x 30 m/side, heavy
  • GHD sit ups to parallel 3×10 (weighted if possible)

Day 4

  • snatch push press  5×5 @ 50% (snatch)
  • clean lift off 5×5@80%
  • 3 rounds:
    • banded good mornings x20, light to moderate
    • cossack squat 5/side, light or unweighted
    • DB upright rows x 10-12, moderate

Day 5

  • activation: lateral band walks x10 m/side, single leg box step ups 2x 15/side
  • snatch pull+ snatch, build up to (1+1)@ 78%
  • clean pull + clean + power jerk, build up to (1+1) @ 78%
  • Front squat 8×4@80%

 

October 28- November 4

Week 4

Day 1

  • Snatch high pull + power snatch + hang snatch from knee up to challenging set
  • Clean high pull + power clean + hang clean from knee up to challenging set
  • Back squat 1 every 30 sec x 11 @ 71-75% focus on speed
  • Sandbag walking lunges 3 x 20 m, moderate
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×3, heavier than last week

Day 2

  • Snatch drop build to challenging double
  • Technique primer: jerk balance 3 x 3 @ light to moderate weight
  • Push press + jerk dip+ jerk drive+ split jerk build to challenging set
  • Core work, 4 rounds with as little rest as possible
    • alternating v-ups x 10/side
    • sorenson max hold
    • Chinese plank x 20-25 sec

Day 3

  • Power snatch + low hang snatch  up to challenging set
  • Power clean triple, 3 sec pause in catch then sit into front squat on last rep only building up to challenging triple heavier than last week
  • Time under tension front squat * + full front squat 3 x 6+ 2, heavier than last week
  • Walking KB deadlifts 3×10/side, moderate
  • Complete in repeatable sets total of:
    • 20 chin ups
    • 30 upper back extensions
    • 3 minutes side plank/side

 

Day 4

Rest

Day 5

  • Clean+ front squat+ split jerk  up to challenging set
  • 2 position snatch, mid thigh + floor up to challenging set
  • Tempo back squat, 33X0 4×3, heavier than last week
  • 3 rounds:

October 21-October 28

Hey, guys! Still a little ugly volume this week, but its definitely decreasing 🙂 Keep it up!

Week 3

Day 1

  • Snatch high pull + power snatch + hang snatch from knee 4 x (1+1+1) @ 71%
  • Clean high pull + power clean + hang clean from knee 4 x (1+1+1) @ 71%
  • Back squat 1 every 30 sec x 11 @ 65-70% focus on speed
  • Single arm OH walking lunges 4 x 10 m/side @ heavier than last week
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×4, heavier than last week

Day 2

Day 3

  • Power snatch + low hang snatch  4 x (1+1) @ 75%
  • Power clean triple, 3 sec pause in catch then sit into front squat on last rep only x 4, building up to challenging triple heavier than last week
  • Time under tension front squat * + full front squat 3 x 7 + 3, heavier than last week
  • KB/DB death march 3 x 30 m, heavier than last week
  • Complete in repeatable sets total of:

* time under tension = don’t relax at bottom, don’t come up to full leg and hip extension at top, just part way up— stay under tension! 

Day 4

  • Clean deadlift with 3 sec pause below knee 4×4 @ 88% (clean)
  • Split squat with medial band 3×8-10/side, heavier than last week (https://www.youtube.com/watch?v=WEmkhzin96E)
  • Max isometric pull up hold x 4, ~ 2 minutes rest in between each set * try to beat or at least maintain from last week but with less rest
  • 20- 30 min AMRAP:
    • 20 cal row
    • 40 m double KB OH carry
    • 7-10 push ups
      • + 10 m/cal each round

Day 5

  • Clean+ front squat+ split jerk 4 x (1+1+1) @ 75-79%
  • 2 position snatch, mid thigh + floor 5 x (1+1) @ 75-79%
  • Tempo back squat, 33X0 4×4, heavier than last week
  • 4 rounds:
    • Front rack carry x 30 m/side, heavier than last week
    • DB box step overs x 8/side, heavier than last week
    • KB side bends x 10/side, heavier than last week

October 15-October 21

Day 1

  • Snatch high pull + power snatch + hang snatch from knee 5 x (1+1+1) @ 68%
  • Clean high pull + power clean + hang clean from knee 5 x (1+1+1) @ 68%
  • Back squat 1 every 30 sec x 12 @ 63-65% focus on speed
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×5, slightly heavier than last week
  • Single arm OH walking lunges 4 x 10 m/side @ same weight as last week

Day 2

  • Snatch drop build to set of 5, heavier than last week
  • Technique primer: jerk balance 4 x 3 @ light to moderate weight
  • Push press + jerk dip+ jerk drive+ split jerk 5 x (1+1+1+1) @ 63-73%
  • Core work, 4 rounds with as little rest as possible:
    • Standing twists x 15/side
    • GHD hip extensions x 10 + max hold
    • Front leaning rest on rings x 25-35 sec

Day 3

  • Power snatch + low hang snatch  5 x (1+1) @ 73%
  • Power clean triple x 4, on last rep only 3 sec pause in catch then sit into full squat building up to challenging triple heavier than last week * not power clean + front squats
  • Time under tension front squat * + full front squat 3 x 8 + 4, heavier than last week
  • KB/DB death march 3 x 30 m
  • Complete in repeatable sets total of:

* time under tension = don’t relax at bottom, don’t come up to full leg and hip extension at top, just part way up— stay under tension! 

Day 4

  • Clean deadlift with 3 sec pause below knee 5×4 @ 85% (clean)
  • Split squat with medial band 3×12-15/side (https://www.youtube.com/watch?v=WEmkhzin96E)
  • Max isometric pull up hold x 4, ~ 3 minutes rest in between each set
  • Incline DB barbell press 3 x 10-15 @ moderate weight
    • 20- 30 min AMRAP:
    • 30 m farmer’s carry, heavy
    • 20 kcal bike
    • 10 DB push press @ moderate weight

+ 10 m/kcal each round

Day 5

  • Clean+ front squat+ split jerk 5 x (1+1+1) @ 73-76%
  • 2 position snatch, mid thigh + floor 5 x (1+1) @ 73-76%
  • Tempo back squat, 33X0 4×4, heavier than last week
  • 4 rounds:
    • Front rack carry x 30 m/side
    • DB box step overs x 8/side
    • KB side bends x 10/side

 

Optional Conditioning:

3 x 4 min AMRAP, 2 minutes in between each 4 min:

  • 10 kcal row
  • 12 single arm front rack lunges (6/side)
  • 15 KB swings (heavy)

 

Catch Jake for more suggestions 🙂

October 8 – October 14

I hope everyone enjoyed the past switch over week. We had some great Charlottesville Strength team moments, and even some team conditioning! We’ll be trying to make that happen more often- anyone is welcome to join! This is our first week of a new conditioning cycle. Conditioning for what? Front squats to come! With this in mind, we will be focusing on upper back and core stability and strength, as well as knee joint and squat stability and symmetry. This is, of course, in addition to the technique and speed nature of conditioning cycles. Some of these squat variations are tough, but I promise you they serve a purpose! Enjoy and never hesitate to ask questions 🙂

Day 1

  • Snatch high pull + power snatch + hang snatch from knee 5 x (1+1+1) @ 65%
  • Clean high pull + power clean + hang clean from knee 5 x (1+1+1) @ 65%
  • Back squat 1 every 30 sec x 12 @ 60% focus on speed up
  • Segmented snatch deadlift (pause just off the ground and at knee) 5×5 @ moderate weight
  • Single arm OH walking lunges 3 x 10 m/side @ moderate weight

Day 2

  • Snatch drop build to challenging, but not maximal, set of 5
  • Technique primer: jerk balance 4 x 3 @ light to moderate weight
  • Push press + jerk dip+ jerk drive+ split jerk 5 x (1+1+1+1) @ 60-70%
  • Core work, 3 rounds with as little rest as possible:
    • Standing twists x 15/side
    • GHD hip extensions x 10 + max hold
    • Front leaning rest on rings x 20-30 sec

Day 3

  • Power snatch + low hang snatch  5 x (1+1) @ 70%
  • Power clean triples, on last rep only 3 sec pause in catch then continue into front squat x 5, building each set up to challenging, not max, triple
  • Time under tension front squat * + full front squat 3 x 8 + 4 @ light weight
  • KB/DB death march 3 x 20 m @ moderate weight (https://www.youtube.com/watch?v=2o_lal2jpQc)
  • Accumulate in repeatable sets, with little rest as possible in between, total of:

* time under tension = don’t relax at bottom, don’t come up to full leg and hip extension at top, just part way up— stay under tension! 

Day 4

  • Clean deadlift with 3 sec pause below knee 5×4 @ 80% (clean)
  • DB split squat with medial band 3×10-12/side @ light weight (https://www.youtube.com/watch?v=WEmkhzin96E)
  • Max isometric pull up hold x 3, ~ 3 minutes rest in between each set
  • Incline DB barbell press 3 x 10-15 @ moderate weight
  • 20- 30 min AMRAP:
    • 10 kcal bike
    • 20 m/ side single arm bottoms up KB carry
    • 60 seconds jump rope
    • + 10 kcal/10 meters/30 seconds each round

Day 5

  • Clean+ front squat+ split jerk 5 x (1+1+1) @ 70-73%
  • 2 position snatch, mid thigh + floor 5 x (1+1) @ 70-73%
  • Tempo back squat, 33X0 5×4 @ moderate weight
  • 3 rounds:
    • Front rack carry x 30 m/side, moderate to heavy
    • DB box step overs x 8/side, moderate
    • KB side bends x 10/side, moderate to heavy
    • Hollow hold x 20-30 sec

Recommended conditioning:

  • 10 min AMRAP:
    • 15 kcal bike
    • 12 kettlebell swings
    • 9 box jumps
    • 2 min rest…then…30 burpees for time!
  • 2 x 4 min AMRAP, 2 minutes between each:
    • 10 kcal row
    • 12 wall balls
    • 15 double unders or 30 single unders