Feb 11-Feb 17

Day 1

  • 3 position no feet snatch (above knee, just below knee, floor), 3 x (1+1+1)@ 72-77% rest 30 seconds between each rep
  • low hang clean with slow eccentric build to heavy single
  • 1/4 back squat + 1/2 back squat+ back squat 4 x (1 + 1+ 2) @ 65-70%
  • 30 seconds on, 30 seconds off x 3, try to beat last time:

Day 2

  • push press + push jerk 5 x 1+1, moderate (65-70%)
  • push jerk + split jerk 4 x 1+1 , moderate (75-80%)
  • 3 rounds:
    • clean grip high pulls x 10-12
    • seated dumbbell curl + arnold press x 10-12
  •    3 rounds:
    • jerk steps with brief pause in split position x 3/side (alternating) @ 74-77%
    •  kettlebell cross body carry x 80 m (switch sides half way), moderate
    • single leg ring plank x 30-40 sec/side

Day 3

  • 3 position no feet clean (above knee, just below knee, floor), 3 x (1+1+1) @ 72-77% rest 30 seconds between each rep
  • low hang snatch with slow eccentric, build to heavy single
  • front loaded split squats 3×8-10/side, heavier than last time
  • 3 rounds:
    • hanging hamstring curls with ball OR dumbbell x 10-12
    • side plank with adductor twist x 25-35 sec/side
    • knee jump x 5-8, hold with light dumbbell
    • kettlebell front rack 90 degree squat hold x 25-35 sec, heavier than last week

Day 4

  • clean thruster, build to challenging single
  • snatch grip RDLs 3×8-10, same weight as last week
  • side lunges 3×8-10, same weight as last week
  • bent over supinated barbell rows  3×8-10, same weight as last week

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 3 x (1+1) @75-80%
  • power clean + clean + jerk dip + split jerk 4 x (1+1+1+1) @ 75-80%
  • back squat, build to set of 6
  • 3 rounds:
    • split squat jumps x5-7/side, heavier than last week
    • banded pallof press x 12-15/side
    • single arm dumbbell push press x 9-10/side, same weight as last week

February 4- February 11

I know we’re not squatting heavy, but here’s some motivation to keep those higher rep squats pretty 🙂

 

Day 1

  • 3 position no feet no hook snatch (above knee, just below knee, floor), 4 x (1+1+1)@ 70-75% rest 30 seconds between each rep
  • low hang clean with slow eccentric build to double 1-3 kg heavier than last week
  • 1/4 back squat + 1/2 back squat+ back squat 4-5 x (1 + 1+ 2) @ 60-65%
  • 30 seconds on, 30 seconds off x 3, keep track of reps or weight:

Day 2

Day 3

  • 3 position no feet no hook clean (above knee, just below knee, floor), 4 x (1+1+1) @ 70-75% rest 30 seconds between each rep
  • low hang snatch with slow eccentric, build to double 1-3 kg heavier than last week
  • front loaded split squats 3×12/side, same weight as last week (more volume)
  • 3 rounds:

Day 4

  • clean thruster, build to challenging set of 2
  • snatch grip RDLs 3×5-7, heavier than last week
  • side lunges 3×5-7/side, heavier than last week
  • bent over supinated barbell rows 3×5-7, heavier than last week
  • seated box jump 3×5, slightly higher than last week

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 5 x (1+1) @74-78%
  • power clean + clean + jerk dip + split jerk 4 x (1+1+1+1) @ 74-78%
  • back squat, build to challenging set of 8
  • 3 rounds:

January 28-February 3

This week continues our conditioning cycle. Power through those set of 10 🙂 Volume will begin decreasing after this on many lifts, I promise! Thinking ahead- East Coast Gold is hosting Virginia State Championships on April 13-14! I know a couple of us are planning on heading there, so programming for the next couple of months will centered around peaking for that meet. I encourage everyone to consider competing or at least save the date to tag along.

Day 1

  • 3 position no feet no hook snatch (above knee, just below knee, floor), 5 x (1+1+1)@ 68-73% rest 30 seconds between each rep
  • low hang clean with slow eccentric build to triple 1-3 kg heavier than last week
  • 1/4 back squat + 1/2 back squat+ back squat 5 x (1 + 1+ 3) @ 55-60%
  • 30 second on, 30 seconds off x 4 rounds, keep track of total reps:
    • over head ball slams
    • lateral ball slam right side
    • lateral ball slam left side

Day 2

Day 3

Day 4

  • clean thruster, build to challenging set of 3
  • snatch grip RDLs 3×8, heavier than last week
  • side lunges 3×8/side, heavier than last week
  • bent over supinated barbell rows 3×8, heavier than last week
  • seated box jump 3×5, slightly higher than last week

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 5 x (2+1) @72-76%
  • power clean + clean + jerk dip + split jerk 5 x (1+1+1+1) @ 72-76%
  • back squat, build to set of 10, 2-5 kg heavier than last week

3 rounds: 

 

January 21- January 27

Hi, everyone! I hope you are all feeling refreshed after some time off. This cycle will be relatively light and higher in volume, with a little more emphasis on some of the accessory exercises that constitute each day. This will lead us into a strength cycle with a little more focus on hamstrings and positional work as well as some pressing!

Day 1

  • 3 position no feet no hook snatch (above knee, just below knee, floor), 5 x (1+1+1)@ 65-70% rest 30 seconds between each rep
  • low hang clean with slow eccentric, build to challenging triple (not max)
  • 1/4 back squat + 1/2 back squat+ back squat 5 x (1 + 1+ 3) @ 50-55%
  • 30 second on, 30 seconds off x 3 rounds:
    • over head ball slams
    • lateral ball slam right side
    • lateral ball slam left side

Day 2

Day 3

Day 4

  • clean thruster, build to challenging set of 4
  • snatch grip RDLs 3×8, moderate
  • side lunges 3×8/side, moderate
  • bent over supinated barbell rows, 3×8
  • seated box jump 3×5

Day 5

  • 3 position pause snatch deadlift (just off floor, knee, power position) + snatch 5 x (2+1) @70-73%
  • power clean + clean + jerk dip + split jerk 5 x (1+1+1+1) @ 70-73%
  • back squat, build to challenging set of 10
  • 2 rounds:

Optional conditioning: 

  • 60 seconds on, 30 seconds off:
    • row for calories
    • plank should taps
    • bike for calories
  • E2MOM x 4
    • row 150 m
    • 8 burpees over rower

January 14- January 20

Hello, everyone! This week will consist of a switch over week with WHAT? NO CLASSIC LIFTS? Yup! I think we are all due- both mentally and physically- for a little variety in our movement. Enjoy and don’t hesitate to ask questions 🙂 Next week we’ll start to incorporate the main lifts again and ease back into a still more diverse but weightlifting specific conditioning cycle! 

Day 1

  • 5 rounds, minimal rest:
    • 10 weighted box jumps
    • 10 double dumbbell hang snatch
    • 200 m row
  • lateral step downs 3×8-12/side  (can be low box, whatever you can do well on each side) (https://www.youtube.com/watch?v=HAo74Mjw_AQ)
  • dumbbell z press 3x 8-12
  • single leg stiff leg KB deadlifts 3×8-12/side

Day 2

  • Increase pace of bike/row each round:
    • Bike 3 min
    • Row 3 min
    • 15 KB swings (heavy)
    • Bike 2 min
    • Row 2 min
    • 15 heavy wall balls
    • Bike 1 min
    • Row 1 min
    • 15 burpees
  • banded bird dogs 3×10/side
  • side plank with adductor twist 3x 10-20 sec/side (https://www.youtube.com/watch?v=ANaBs58yD24)
  • scap push ups 3×10

Day 3

Day 4

Day 5

  • close grip bench press, build to heavy single 
  • sumo deadlift, build to heavy triple
  • belt squats 4×20
  • 20-16-12-8-4, try to increase weight each round
    • calories on rower
    • incline DB press
    • bent over rows

MEET WEEK: January 7-January 13

Hello, everyone! Time for a nice taper in preparation for the meet or maxing out at the end of the week. 

Looking forward, we’ll take some time to deload after the meet- it seems most of us are in need of some good recovery and variation in movement patterns! We’ll ease back into a general conditioning cycle with all the jumping, leaping, and rotational stuff we’ve been missing! 

Day 1 (Monday)

  • snatch, build to opening weight
  • clean & jerk, build to opening weight
  • clean pull doubles 5×2 @ 90-95%

Day 2 (Tuesday)

  • jerk empty bar work
  • jerk balance, 3×4 super light
  • front squat doubles up to 80%

Day 3 (Wednesday) 

  • snatch, build to 80% opener
  • clean & jerk, build up to 80% opener
  • back squat doubles up to 80%

Day 4( Thursday)

  • snatch, build up to 70-75% opener
  • clean & jerk, build up to 70-75% opener

Day 5 (Friday)

Empty bar work or rest

Day 6 (Saturday)

MEET or MAX

December 31-January 6

I hope everyone is enjoying the holidays. This will be the last heavy week before tapering in preparation for the Old Dominion Classic, so use all the extra holiday fuel, rest, and spirit to get the most out of these heavy attempts!

Day 1

  • hang snatch (knee), build to heavy single
  • hang clean (knee) + jerk, build to heavy 1+1
  • back squat 3x [2 reps@83%, 1 rep@88-93%]

Day 2

  • split jerk, build to heavy single
  • 3 rounds:
    • side plank reach through x 10/side
    • plank should taps x 20/side
    • (weighted) reaching crunches x 30

Day 3 

  • snatch 1@85%, 1@88%, 1@90%, 1@87%, 1@92%, 1@96%, if feeling good go for 1 or 2 heavier attempts (max of 1 miss)
  • clean 1@85%, 1@88%, 1@90%, 1@87%, 1@92%, 1@96%, if feeling good go for 1 or 2 heavier attempts (max of 1 miss)
  • 1 1/4 front squat 4×2@78-83%

Day 4

  • tall snatch 3×4 light
  • muscle clean 3×4 light
  • snatch pull 2 reps@100%, 2 reps @105%, 3×1@110-115%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS (3 misses max)
  • clean + jerk HS (3 misses max)
  • back squat HS, then 3×1@90-95%, 2×2@ 85-90% HS
  • clean pull 2 reps@100%, 2 reps @105%, 3×1@110-115%

December 24-December 30

Hey, everyone! This week should be HEAVY with some volume. Next week will our last heavy week, including the opportunity to go for heavy singles most days, then we’ll be tapering in preparation for the meet! I’ve included 5 days this week, but I know many of you might be unable to get in 5 days around the holidays so remember to prioritize days 1, 3, and 5!

Day 1

  • hang snatch (knee), build to heavy double
  • hang clean (knee) + jerk, build to heavy 2+2
  • back squat 3x [2 reps@80%, 1 rep@88%]
  • weighted plank 3x 30-40 seconds, same weight as last week but longer

Day 2

  • tall jerk 3×4 light to moderate, heavier than last week  
  • power jerk+split jerk build to heavy 1+1
  • 3 rounds:
    • alternating v-up toe touch x 10/side
    • KB side bends x 10/side

Day 3 

  • snatch 1@83%, 1@86%, 1@89%, 1@85%, 1@88%, 1@93% 
  • clean 1@83%, 1@86%, 1@89%, 1@85%, 1@88%, 1@93%
  • 1 1/4 front squat 1×3@ 73%, 1×3@75%, 3×2@77-80%
  • weighted side plank 3 x 30-40 seconds, same weight as last week but longer

Day 4

  • tall snatch 3×4 light to moderate, heavier than last week 
  • muscle clean 3×4 light to moderate , heavier than last week
  • snatch pull 2 reps@95%, 2 reps@100%, 2 reps @105%, 2 reps@110%, 2×1@112-115%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS, then 90%,95%,90% HS on 2-3 minute clock
  • clean + jerk HS, 90%,95%,90% HS on 2-3 minute clock
  • back squat HS, then 4×2@ 88-90% HS
  • clean pull 2 reps@95%, 2 reps@100%, 2 reps @105%, 2 reps@110%, 2×1@112-115%

December 17-December 23

Day 1

  • hang snatch (knee) 2@75%, 2@80%, 2@85%, 2@87%
  • hang clean (knee) + jerk (2+2)@ 75%, (2+2)@80%, (2+2)@85%, (2+2)@87%
  • back squat 3x [3 reps@78%, 1 rep@85%]
  • weighted plank 3x 20-30 seconds, heavier than last week

Day 2

  • tall jerk 3×5 light to moderate, heavier than last week  
  • power jerk+split jerk (1+1)@78%, (1+1)@83%, 3x(1+1)@83%+
  • 3 rounds:
    • 40 sec side plank/side
    • 40 plank shoulder taps (20/side)
    • 40 sec flutter kicks

Day 3 

  • snatch 1@80%, 1@84%, 1@87%, 1@83%, 1@86%, 1@90% 
  • clean 1@80%, 1@84%, 1@87%, 1@83%, 1@86%, 1@90%
  • 1 1/4 front squat 1×3@70%, 1×3@ 73%, 1×3@75%, 2×3@77%
  • weighted side plank 3 x 20-30 seconds, heavier than last week

Day 4

  • tall snatch 3×5 light to moderate, heavier than last week 
  • muscle clean 3×5 light to moderate , heavier than last week
  • snatch pull 3 reps@90%, 2 reps@95%, 2 reps@100%, 2 reps @105%, 2x2reps@110%
  • bike and/or row bodyweight in calories

Day 5

  • snatch HS, then 87%,92%,87% HS on 2 minute clock
  • clean + jerk HS, 87%,92%,87% HS on 2 minute clock
  • back squat HS, then 3×3@ 85% HS
  • clean pull 3 reps@90%, 2 reps@95%, 2 reps@100%, 2 reps @105%, 2x2reps@110%

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%