October 1- October 7

Hello! I want to firstly congratulate our Charlottesville Strength athletes who lifted at the Fall Brawl Meet on Saturday. We had some major accomplishments- PRs and a very successful first meet 🙂 It was a great time! Chat with Danil and Jake to hear more about it. I, personally, find these successes super motivating and hope others do too, using them to train all the harder. BUT the body does need some rest and variation, so this week will be a little switch over week with less focus on the lifts and some interesting variations of exercises. You’ll notice some things are programmed just to have some fun and see what we are capable of! After this week, get ready for another conditioning cycle to prepare our joints…minds.. and souls for what is to come.…front squats. 

Day 1

Day 2

Day 3

  • power snatch with 5 second pause in catch 5×2 @ 65%
  • power clean with 5 second pause in catch 5×2 @ 65%
  • snatch high pull up to heavy single (bar should reach mod to high chest)
  • 4 rounds:
    • KB front rack carry x 40 m/side @ moderate weight
    • Sandbag walking lunges x 20 m
    • Farmer’s carry x 40 m @ heavy as possible

Day 4

  • Narrow stance back squat work up to challenging single (just for the hell of it)
  • 30-40 min AMRAP:
    • Row 4 minutes
    • Waiter’s carry x 30 m/side @ moderate weight
    • DB snatch x 5/side as heavy as possible
    • 30 second front leaning rest on rings

Day 5

  • Front squat work up to challenging single with 5 sec pause at bottom
  • snatch EMOM x 8 @ 70%
  • clean & jerk EMOM x 8 @ 70%
  • box hurdles x 3 for time (ask so I can show what these are!)
  • 1-3 rounds core:

Sept 24 – Sept 29 TAPER AND MEET WEEK

All of the hard work has been done 🙂 Great job to everyone I’ve watched push these past couple of weeks. I’ve seen some exciting PRs and I know there are more to come. Now is the time to embrace all the new changes this cycle has promoted and allow some recovery. A few of us will be heading to Virginia Beach on Saturday for the Fall Brawl competition at East Coast Gold. Those of who aren’t lifting are welcome to come cheer our lifters on 🙂

Day (5 days out)

  • snatch work up to 90-100% opener 
  • clean & jerk work up to 90-100% opener
  • back squat doubles up to 80%
  • clean pull doubles up to 90%

Day (4 days out)

  • snatch work up to 3 singles @ 80%
  • clean & jerk work up to 3 singles @ 80%
  • front squat singles up to 80%
  • snatch pull doubles up to 90%

Day 3 (Wednesday)

  • empty bar work
  • active recovery

Day 4 (Thursday)

  • snatch work up to 5 singles @ 60%
  • clean & jerk work up to 5 singles at 60%

Day 5 (Friday)

  • empty bar work

Day 6 (Saturday)

MEET AT EAST COST GOLD

or MAX (if not competing)

Week of September 17-September 23

Hi, guys 🙂 Welcome to the last heavy week! We already had some PRs last week, and I anticipate more in this final heavy week. Taper is soon to come!  If everyone can make it to lift around the same time that would be great! It helps to have an uplifting and encouraging environment 🙂

Day 1

  • snatch 5×1@ 88-93% of last Day 5 HS
  • clean & jerk 4 x (1+1) @ 88-93% of last Day 5 HS
  • front squat heavy single, then 90% 4×1
  • weighted back extensions 4×6, heavier than last week

Day 2

  • power snatch + snatch balance up to 76%
  • jerk heavy single
  • jerk dip squat 4×2 @ 90-100% jerk heavy single
  • snatch pull 1×3@105%, 2×2@110%, 1×2 @115%

Day 3 

  • snatch 3 reps @ 76%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 87%, 1 rep @ 90%, 2-3 heavier attempts 
  • clean 3 reps @ 76%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 87%, 1 rep @ 90%, 2-3 heavier attempts
  • back squat heavy single, then 93% of that 3×1

Day 4

  • front squat singles up to 82% with focus on exploding up
  • clean pull 1×3@ 105%, 2×2 @ 110%, 2×2@115%
  • 3 rounds:
    • single leg DB RDLs x 8/side
    • single arm OH carry x 40 m/side
    • weighted plank x 30 seconds
  • 10-15 minutes easy bike, run, or row

Day 5

  • Snatch heavy single (3 misses max)
  • Clean & jerk heavy single (3 misses max)
  • back squat 3@75% 3@80% 2@85% 1@88% 1@90% 1@93% 1@95%

 

September 10-16

 

Just two more heavy weeks!

Day 1

  • snatch 5×1@ 87-90% of last Day 5 HS
  • clean & jerk 4 x (1+1) @ 87-90% of last Day 5 HS
  • front squat heavy single, then 85% 3×2
  • weighted back extensions, 4×7 heavier than last week

Day 2

  • power snatch + snatch balance up to 74%
  • jerk heavy single
  • jerk dip squat 4×2 @ 90-95% of jerk heavy single
  • snatch pull 2×3@105%, 2×2@110%

Day 3 

  • snatch waves 3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%, 2 reps @ 81%, 1 rep @ 87%, 1 rep @ 90%, 1 rep @ 90%+ if feeling good
  • clean waves 3 reps @ 75%, 2 reps @ 80%, 1 rep @ 85%, 2 reps @ 81%, 1 rep @ 87%, 1 rep @ 90%, 1 rep @ 90%+ if feeling good
  • back squat heavy single, then 90% of that 3×1
  • side plank reach throughs x 12/side

Day 4

  • front squat singles up to 80% with focus on exploding up
  • clean pull 2×3@ 105%, 2×2 @ 110%
  • 3 rounds:
    • single leg DB RDLs x 10/side, moderate
    • single arm OH carry x 40 m/side, moderate
  • 10-15 minutes easy bike, run, or row

Day 5

  • Snatch heavy single (3 misses max), then 4 singles at 85-95% of HS
  • Clean & jerk heavy single (3 misses max), then 4 singles at 85-95% of HS
  • back squat 3@75% 3@80% 2@85% 1@88% 1@90% 1@93%
  • weighted plank 3 x 30 seconds

Week of September 3- September 9

Enjoy things getting a little heavier 🙂 Since there’s a lot less accessory work, you should have some time to keep up with mobility work before and/or after lifting- do it!

Day 1

  • snatch 6×1@ 85-88% of last Day 5 HS
  • clean & jerk 4 x (1+1) @ 85-88% of last Day 5 HS
  • front squat heavy single, then 80% 4×2
  • weighted back extensions 4×8, slightly heavier than last week if possible

Day 2

  • power snatch + snatch balance up to 72%, focus on speed in lockout 
  • push jerk + split jerk work up to heavy 1+1
  • snatch pull 3×4@100%
  • 5 min AMRAP:
    • GHD side crunches x 10/side
    • knee raises x 10

Day 3 

  • snatch waves 3 reps @ 75%, 2 reps @ 78%, 1 rep @ 83%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 88% , 1 rep @ 88+% if feeling good
  • snatch waves 3 reps @ 75%, 2 reps @ 78%, 1 rep @ 83%, 2 reps @ 80%, 1 rep @ 85%, 1 rep @ 88+%
  • back squat heavy single, then 85% of that 3×2
  • side plank reach throughs x 10/side

Day 4

  • front squat singles up to 77% with focus on exploding up
  • clean pull 4×3@ 100%
  • 4 rounds:
    • single leg DB RDLs x 8/side, moderate
    • single arm OH carry x 40 m/side, moderate
  • 10-15 minutes easy bike, run, or row

Day 5

  • Snatch heavy single (3 misses max), then 4 singles every 2 minutes at 83-93% of HS
  • Clean & jerk heavy single (3 misses max), then 4 singles every 2 minutes at 83-93% of HS
  • back squat 3@75% 3@80% 2@85% 1@88% 1@90%
  • weighted plank 3 x 30 seconds

August 27- September 2

Hi, guys 🙂 I hope everyone enjoyed the more varied week! I know some of the volume and movements were pretty different than usual and provided a nice challenge and hopefully some relief from what sometimes seems like monotonous training. This is our first week of easing into to some heavy lifting. This will lead us into the Fall Brawl meet at the end of September. There will be a lot of “heavy singles” throughout this program, even in squats. Pay close attention to what your body is telling you, but don’t let the mind get in the way either. Have fun!

Week 1 August 27- September 2 

Day 1

  • snatch 4×2 @ 78-85%
  • clean & jerk 4 x (1+2) @ 78-85%
  • front squat heavy single, then 75% 4×3
  • weighted back extensions 4×8, moderate

Day 2

  • power snatch + snatch balance up to 70%. focus on speed in lockout
  • push jerk + split jerk heavy 1+1
  • snatch pull 3×5@90%
  • 6 min AMRAP:
    • KB windshield wipers x 10
    • tuck crunches x 10

Day 3 

  • snatch waves 3 reps @ 73%, 2 reps @ 76%, 1 rep @ 81%, 3 reps @ 75%, 2 reps @ 78%, 1 rep @ 83%, 1 rep @ 85%, 1 rep @ 85+% if feeling good
  • clean waves 3 reps @ 73%, 2 reps @ 76%, 1 rep @ 81%, 3 reps @ 75%, 2 reps @ 78%, 1 rep @ 83%, 1 rep @ 85%, 1 rep @ 85+% if feeling good
  • back squat heavy single, then 80% of that 4×2
  • side plank reach throughs x 10/side

Day 4

  • front squat singles up to 75% with focus on exploding up
  • clean pull 4×4@ 90%
  • 4 rounds:
    • single leg DB RDLs x 8/side, moderate
    • single arm OH carry x 40 m/side, moderate
  • 10-15 minutes easy bike, run, or row

Day 5

  • snatch heavy single (3 misses max), then 5 singles every 1-2 minutes at 80-90% of HS
  • clean & jerk heavy single (3 misses max), then 5 singles every 1-2 minutes at 80-90% of HS
  • back squat 3@75% 3@80% 2×2@85% 1@88%
  • weighted plank 3 x 30 seconds

August 20-August 26

I hope everyone enjoyed the last week of the cycle. I heard we had some PRs 🙂 This week is a switch over week- lifts are light and shouldn’t take long at all. This is a good time to put some extra focus on power. Accessory work should just be fun with some variety before we get into the less varied competition cycle next week.

Day 1

  • no foot snatch + snatch 5 x (1+1) @ 70-75%
  • no foot clean + no foot push jerk  5 x (1+1) @ 70-75%
  • push press 1 rep max
  • 4 times:
    • 5 strict presses (heavy)
    • 10-12 back squats (at strict press weight)
    • 8 bent over rows (moderate)
    • 10 russian kettlebell swings (heavy)

Day 2 

  • power snatch 5×2@ 70%
  • power clean 5×2@ 70%
  • 4 times:
    • 7-10/side DB snatches (heavy)
    • 15 goblet squat jumps with dumbbell
    • 7-10 single arm DB push presses per side (moderate)
  • 5 min AMRAP
    • 10 tuck crunches
    • 10 KB windshield wipers

Day 3

  • snatch with pause below knee 4×2@ 70-75%
  • clean with pause below knee + jerk 4x 2x(1+1) @ 70-75%
  • OHS max
  • 4 times:
    • 10 Frankenstein front squats (light to moderate)
    • 10 DB burpee box step overs
    • 10 toes to bar
    • 10 chin ups (palms facing you)

Day 4 

rest

Day 5

  • snatch EMOM 1×10 @ 70-75%
  • clean EMOM 1×10 @ 70-75%
  • back squat 3×6@ 65% 2×5@70% 1×4@75% 1×3@80%
  • snatch deadlift 1 rep max (flat back!)
  • alternating 16 min EMOM:
    • min 1: 45 seconds hand stand push ups or hand stand hold
    • min 2: 40 seconds wall balls
    • min 3: 35 seconds back extensions
    • min 4: rest

August 13- August 19

Hey, everyone! This week is kind of a back off/ self-limiting week. We’ll be backing off on accessory work but building up to challenging sets for complexes. This does not mean maxing out every day, nor does it mean the set absolutely must be heavier than last week- just listen to what your body is telling you. If you are feeling good and like you can go heavy and hit something you’ve never hit before on such a complex- go for it! Take each day as it comes and go for what feels like a genuine challenge on that day. That goes for squats, classic lift complexes and the heavy singles at the end of the week. This will be the last week of this cycle!

Day 1

prep: 2 times 5 empty bar OHS with 5 second at the bottom, 40 m OH carry/side 

  • snatch lift off+ snatch (pause 3 seconds at top of lift off) build up to challenging 1+1 
  • clean lift off +clean (pause 3 seconds at top of lift off) build up to challenging 2+1
  • front squat + back squat build up to challenging 3+3
  • pull ups, build up to heavy weighted, then 2 x AMRAP at around 60% (or go for strict pull up if you’ve been doing assisted!)

Day 2

prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 3×3 at first week’s weight
  • pause jerks (3 sec in dip, 3 sec in catch) build up to challenging double
  • snatch deadlift on riser 3×4 @ 80%
  • tabata (20 seconds on, 10 seconds off) bike or row x 8 rounds

Day 3

prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor build up to challenging (1+1)
  • behind the neck split jerk + front rack split jerk work up to challenging (1+1)
  • back squat up to 80% AMRAP WITH GOOD FORM
  • 2 rounds:
    • floating clean pull with hold at top in full extension x 3
    • side plank 30 sec/side

Day 4

REST

Day 5

prep: time under tensions air squats x 10, snatch drop with bar x 5

  • snatch heavy single
  • clean + jerk heavy single
  • front squat up to challenging double
  • 2 rounds:
    • single leg good mornings x6
    • superman hold x 25-35 sec
    • overhead ball slams x 15

Week of August 6-12

WEEK 4

Day 1

prep: 2 times 5 empty bar OHS with 5 second at the bottom, 40 m OH carry/side 

  • snatch lift off+ snatch (pause 2-3 seconds at top of lift off) 4 x (1+1) @ 81%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 4 x (1+1) @ 81%
  • front squat + back squat 3 x (4+4) , + 1-3 kg from last week
  • pull ups (weighted, moderate, if possible) AMRAP x 3 , aim for more or heavier than last week
  • weighted sit ups 3 x 10-15

Day 2

prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 3×3, + 1-4 kg from last week
  • pause jerks (3 sec in dip, 3 sec in catch) 5 x 1 @ 78-82%
  • snatch deadlift on riser 4×4 @ 89%
  • front rack hold 20 sec, heavier than last week 

Day 3

prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor 3 x (1+1) @ 83%
  • behind the neck jerk up to heavy single, then 95% of that for 1, 85% 2 x(1+1) (behind, normal)
  • back squat 5×2 @ 84%

2 rounds

  • floating clean pull with hold at top in full extension x 4
  • GHD side crunches x 10-15/side

Day 4

  • press in parallel 5x heavier than last week 
  • sumo squat  3×6 moderate 

3 rounds: 

  • banded pulls x 10-12
  • DB bench press x 8-10, heavier than last week 
  • front leaning ring hold x 35-45 sec

Day 5

prep: time under tensions air squats x 10, snatch drop with bar x 5

  • snatch doubles x 3 @ 86%
  • clean+ power jerk 3 x (1+1) @ 86%
  • front squat with 3 second pause at the bottom of 3×3 @ 76%
  • single leg good mornings x6 
  • superman hold x 35-45 sec
  • ball slams x 20/side

Day 1

prep: 2 times 5 empty bar OHS with 5 second at the bottom, 40 m OH carry/side 

  • snatch lift off+ snatch pull+ snatch (pause 2-3 seconds at top of lift off) 4 x (1+1+1) @ 78%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 4 x (2+1) @ 78%
  • front squat + back squat 3 x (4+5) , + 1-3 kg from last week
  • pull ups (weighted, moderate, if possible) AMRAP x 3 , aim for more or heavier than last week
  • weighted sit ups 3 x 10-15

Day 2

prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 4×3, + 1-4 kg from last week
  • pause jerks (3 sec in dip, 3 sec in catch) 6 x 1 @ 75-80%
  • snatch deadlift on riser 5×4 @ 86%
  • front rack hold 25 sec, heavier than last week

Day 3

prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor 4 x (1+1) @ 80%  
  • behind the neck jerk up to heavy single, then 93% of that for 1, 82% 3 x(1+1) (behind the neck + front rack)
  • back squat 5×3 @ 80%
  • 3 rounds:
  • floating clean pull with hold at top in full extension x 4
  • GHD side crunches x 10-15/side

Day 4

  • press in parallel 5×5 heavier than last week 
  • sumo squat  3×7 heavier than last week
  • 3 rounds:
  • banded pulls x 10-12
  • DB bench press x 8-10, heavier than last week
  • front leaning ring hold x 35-45 sec

Day 5

prep: time under tensions air squats x 10, snatch drop with bar x 5

  • snatch doubles x 3 @ 83%
  • clean+ power jerk+ jerk 3 x (1+1+1) @ 83%
  • front squat with 3 second pause at the bottom 4×3 @ 74%
  • single leg good mornings x8
  • superman hold x 30-40 sec
  • ball slams x 20/side