Week 2.4: Aug 7-13

Last week of this mesocycle! I know the volume has been high, stick with it for one more week and then volume will drop significantly as we move into our competition meso.

https://games.crossfit.com (watch the snatch 1rm and clean ladder workouts from the Games this year – almost all Games athletes are very strong and very good lifters. Bonus points for noticing how the really good lifters (Fraser, Panchik, Ben Smith, Webb, Toomey and a few others) dial in technique as the weights get heavier on the clean ladder.

Day 1

  • Snatch balance up to 90% of snatch
  • Snatch w/ 3 second first pull 86% x 1 x 5
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 88% x (1+1) x 4
  • Back squat at 33×1, 78% x 2 x 5
  • Back squat jump 40% x 5 x 4
  • Good morning x 10 x 3, moderate

Day 2 (if you are feeling really beat up, skip this day this week)

  • Slow snatch pull + snatch muscle under light x 5
  • High hang snatch 75% x 2 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 78% x (1+1+1) x 5
  • OHS 33×1 78% x 2 x 5
  • Bulgarian split squat moderate x 8 x 3
  • Row 100m sprint x 3, rest 90 sec

Day 3

  • Slow snatch pull + high hang muscle snatch + slow OHS
  • Snatch + OHS 81% x (1+1) x 6
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 84% x (1+1) x 4
  • Front squat 78% x 5 x 4, first rep with 33×0
  • Clean deadlift to below knee (then drop) + clean deadlift to above knee (then drop) + clean pull 105% x (1+1+1) x 5
  • Jump and touch target 12-24” (something challenging) above standing reach x 6 x 4

Day 4

  • Sotts press 5×5
  • Snatch with pause in high hang 81% x 1 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 81% x (1+1) x 5
  • Bottom up front squat 65% x 3 x 5 (use safeties on squat rack or lower jerk blocks so that bar starts at height of bottom of your front squat)
  • Back extension hold 1 min x 3
  • Run 100m sprint x 3, rest 90 sec

Day 5

  • Tall snatch light x 3 x 5
  • Snatch 75%-80%-86%-89%-92%-95%-98%, PR attempt if feeling good
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) up to 97%, PR attempt if feeling good
  • Back squat singles up to 95%

Week 2.3 – Jul 31-Aug 7

Keep up the good work!

The number one way to get better at weightlifting is to keep doing it (until you have a 2.5x bodyweight c&j).

Day 1

  • Snatch balance up to 85% of snatch
  • Snatch w/ 3 second first pull 83% x 1 x 6
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 85% x (1+1) x 4
  • Back squat at 33×1, 75% x 3 x 4
  • Back squat jump 40% x 5 x 4
  • Good morning x 10 x 3, moderate

Day 2

  • Slow snatch pull + snatch muscle under light x 5
  • High hang snatch 70% x 3 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 75% x (1+1+1) x 5
  • OHS 33×1 75% x 3 x 5
  • Bulgarian split squat moderate x 8 x 3
  • Row 100m sprint x 3, rest 90 sec

Day 3

  • Slow snatch pull + high hang muscle snatch + slow OHS
  • Power snatch + hang snatch from mid thigh + OHS 78% x (1+1+1) x 6
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 81% x (1+1) x 5
  • Front squat 75% x 5 x 5, first rep with 33×0
  • Clean deadlift to below knee (then drop) + clean deadlift to above knee (then drop) + clean pull 101% x (1+1+1) x 5
  • Jump and touch target 12-24” (something challenging) above standing reach x 6 x 4

Day 4

  • Sotts press 5×5
  • Snatch with pause in high hang 78% x 2 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 78% x (1+1) x 5
  • Bottom up front squat 60% x 3 x 5 (use safeties on squat rack or lower jerk blocks so that bar starts at height of bottom of your front squat)
  • Back extension hold 1 min x 3
  • Run 100m sprint x 3, rest 90 sec

Day 5

  • Tall snatch light x 3 x 5
  • Snatch 86% x 1 x 7
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) 86% x 1 x 5
  • Back squat singles up to 90%
  • Front squat: quarter squat + parallel squat + full squat, all with 22×0 tempo, 65% x (1+1+2) x 5
  • Snatch deadlift to below knee (then drop) + snatch deadlift to above knee (then drop) + snatch pull 101% x (1+1+1) x 5

Week 2.2 July 24-30

I know there’s a lot of volume, and I know the squats are heavy – it’s not unexpected if everything feels harder than the last mesocycle. However, if you’re failing lifts or all of them look terrible or are super slow, it’s ok to use slightly lower percentages. There’s a lot of strength work in this chunk but the focus is still on speed, and continued consistency from the position work we’ve been doing.

Day 1

  • Snatch balance up to 80% of snatch
  • Snatch w/ 3 second first pull 78% x 7
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 80% x (1+1) x 5
  • Back squat at 33×1, 72% x 3 x 4
  • Back squat jump 40% x 5 x 4
  • Good morning x 10 x 3, moderate

Day 2

  • Slow snatch pull + snatch muscle under light x 5
  • High hang snatch 65% x 3 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 70% x (1+1+1) x 5
  • OHS 33×1 70% x 3 x 5
  • Bulgarian split squat moderate x 8 x 3
  • Row 100m sprint x 4, rest 90 sec

Day 3

  • Slow snatch pull + high hang muscle snatch + slow OHS
  • Power snatch + hang snatch from mid thigh + OHS 75% x (1+1+1) x 7
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 78% x (1+1) x 5
  • Front squat 71% x 5 x 5, first rep with 33×0
  • Clean deadlift to below knee (then drop) + clean deadlift to above knee (then drop) + clean pull 95% x (1+1+1) x 5
  • Jump and touch target 12-24” (something challenging) above standing reach x 6 x 4

Day 4

  • Sotts press 5×5
  • Snatch with pause in high hang 75% x 2 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 75% x (1+1) x 7
  • Bottom up front squat 55% x 3 x 5 (use safeties on squat rack or lower jerk blocks so that bar starts at height of bottom of your front squat)
  • Back extension hold 1 min x 3
  • Run 100m sprint x 4, rest 90 sec

Day 5

  • Tall snatch light x 3 x 5
  • Snatch 83% x 1 x 7
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) 83% x 1 x 5
  • Back squat singles up to 85%
  • Front squat: quarter squat + parallel squat + full squat, all with 22×0 tempo, 65% x (1+1+2) x 5
  • Snatch deadlift to below knee (then drop) + snatch deadlift to above knee (then drop) + snatch pull 95% x (1+1+1) x 5

Week 2.1 – July 17-23

First week of the new mesocycle! This one will keep up the position work but with a bigger emphasis on speed. Make the light lifts fast, but never sacrifice positioning. Video links for the new exercises are included below, but let me know if there are any questions.

Day 1

  • Snatch balance up to 75% of snatch
  • Snatch w/ 3 second first pull 73% x 1 x 7
  • Tall clean + slow FS + PJ + slow jerk grip OHS, light x 5
  • Clean + FS 75% x (1+1) x 5
  • Back squat at 33×1, 68% x 4 x 4
  • Back squat jump 40% x 5 x 4
  • Good morning x 6 x 3, moderate

Day 2

  • Slow snatch pull + snatch muscle under light x 5
  • High hang snatch 60% x 3 x 5, focus on speed under bar
  • Press in clean 5×5
  • High hang clean + push press + push jerk 65% x (1+1+1) x 5
  • OHS 33×1 65% x 3 x 5
  • Bulgarian split squat moderate x 8 x 3 (http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/)
  • Row 100m sprint x 4, rest 90 sec

Day 3

  • Slow snatch pull + high hang muscle snatch + slow OHS
  • Power snatch + hang snatch from mid thigh + OHS 70% x (1+1+1) x 7
  • Squat jerk light x 3 x 5
  • Clean w/ 3 second first pull + power jerk, 73% x (1+1) x 5
  • Front squat 68% x 5 x 5, first rep with 33×0
  • Clean deadlift to below knee (then drop) + clean deadlift to above knee (then drop) + clean pull 90% x (1+1+1) x 5
  • Vertical jump and touch target 12-24” (something challenging) above standing reach x 6 x 4

Day 4

  • Sotts press 5×5
  • Snatch with pause in high hang 70% x 2 x 5
  • Jerk in split light x 3 x 5
  • Slow jerk dip/drive + split jerk 70% x (1+1) x 7
  • Bottom up front squat 50% x 3 x 5 (use safeties on squat rack or lower jerk blocks so that bar starts at height of bottom of your front squat – http://www.catalystathletics.com/exercise/445/Pin-Front-Squat/)
  • Back extension hold 1 min x 3
  • Run 100m sprint x 4, rest 90 sec

Day 5

  • Tall snatch light x 3 x 5
  • Snatch 78% x 1 x 8
  • Narrow grip OHS light x 5 x 3
  • C&J (power jerk is fine if preferred) 78% x 1 x 6
  • Back squat singles up to 80%
  • Front squat: quarter squat + half squat (to parallel, not below) + full squat, all with 22×0 tempo, 65% x (1+1+2) x 5
  • Snatch deadlift to below knee (then drop) + snatch deadlift to above knee (then drop) + snatch pull 90% x (1+1+1) x 5

Week 1.4

Last week of the first mesocycle! Power through, next week will be lighter. Remember that this is primarily a technique mesocycle – take your time warming up to the working sets. Warm up sets are not prescribed in the program, but are very important – they’re your chance to practice the full lifts with perfect technique, so that you can carry that technique over into the heavy lifts.

Day 1 

  • 7 sec snatch pull, pause in full extension (on toes, shrug) + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Snatch pull + snatch 85% x (1+1) x 3
  • 7 sec clean pull + clean muscle under + 2 FS at 55×0 tempo, light x 5
  • Clean 85% x 1 x 3
  • Back squat 75% at 33×0 tempo x 2 x 5
  • Single arm DB press heavy as possible x 10 x 3
  • Hollow body hold 30 sec x 3

Day 2

  • Pressing snatch balance + snatch balance + 3 sotts press light x 5
  • Power snatch 75% x 1 x 4, % of snatch
  • Squat jerk light x 3 x 5
  • PC + PJ 75% x (1+1) x 3, % of C&J
  • Segmented clean pull 95% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Quarter squat jump w/ empty bar x 8 x 3

Day 3

  • Snatch muscle under + 2 sotts press light x 5
  • High hang snatch 85% x 1 x 4, hold catch position for 3 sec
  • Press in clean (heels elevated if necessary) empty bar x 5 x 5
  • Hang clean (above knee) + power jerk, 85% x (1+1) x 3
  • FS 80% at 33×0 tempo x 2 x 5
  • Segmented snatch pull 101% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Bent over row moderate/heavy x 8 x 3

Day 4

  • Slow snatch pull + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Power snatch + snatch, both off blocks (bar should be at knee) 80% x (1+1) x 4 (% of snatch)
  • Press in split light/moderate x 3 x 5
  • Split jerk 81% x 1 x 6
  • RDL moderate x 8 x 3
  • Accumulate 35 strict pull-ups (or 70 sec of negatives)

Day 5

  • Snatch push press + OHS, work up to heavy single
  • Snatch singles at 80%, 84%, 87%, 91%, 95%, 98%, PR attempt if feeling good
  • Jerk grip OHS light x 3 x 5
  • C&J singles at 80%, 85%, 90%, 95%, PR attempt if feeling good
  • Back squat 80% x 3 x 5, first rep with 33×0 tempo
  • Depth jumps up to 20-24” box x 8 x 3

Week 1.3

Day 1

  • 7 sec snatch pull, pause in full extension (on toes, shrug) + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Snatch pull + snatch 81% x (1+1) x 4
  • 7 sec clean pull + clean muscle under + 2 FS at 55×0 tempo, light x 5
  • Clean 81% x 1 x 4
  • Back squat 73% at 33×0 tempo x 3 x 5
  • Single arm DB press heavy as possible x 10 x 3
  • Hollow body hold 30 sec x 3

Day 2

  • Pressing snatch balance + snatch balance + 3 sotts press light x 5
  • Power snatch 71% x 1 x 5, % of snatch
  • Squat jerk light x 3 x 5
  • PC + PJ 71% x (1+1) x 4, % of C&J
  • Segmented clean pull 90% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Quarter squat jump w/ empty bar x 8 x 3

Day 3

  • Snatch muscle under + 2 sotts press light x 5
  • High hang snatch 81% x 1 x 5, hold catch position for 3 sec
  • Press in clean (heels elevated if necessary) empty bar x 5 x 5
  • Hang clean (above knee) + power jerk, 81% x (1+1) x 4
  • FS 75% at 33×0 tempo x 2 x 6
  • Segmented snatch pull 95% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Bent over row moderate/heavy x 8 x 3

Day 4

  • Slow snatch pull + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Power snatch + snatch, both off blocks (bar should be at knee) 76% x (1+1) x 5 (% of snatch)
  • Press in split light x 3 x 5
  • Split jerk 78% x 1 x 6
  • RDL moderate x 8 x 3
  • Accumulate 35 strict pull-ups (or 1:10 of negatives)

Day 5

  • Snatch push press + OHS, work up to 87% of snatch for 1+1
  • Snatch 86% x 1 x 5
  • Jerk grip OHS light x 3 x 5
  • Clean + PJ 83% x (1+1) x 4 (% of C&J)
  • Back squat 75% x 4 x 5, first rep with 33×0 tempo
  • Depth jumps up to 20-24” box x 8 x 3

Week 1.2

Day 1 

  • 7 sec snatch pull, pause in full extension (on toes, shrug) + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Snatch pull + snatch 78% x (1+1) x 6
  • 7 sec clean pull + clean muscle under + 2 FS at 55×0 tempo, light x 5
  • Clean 78% x 1 x 6
  • Back squat 70% at 33×0 tempo x 3 x 5
  • Single arm DB press heavy as possible x 10 x 3
  • Hollow body hold 30 sec x 3

Day 2

  • Pressing snatch balance + snatch balance + 3 sotts press light x 5
  • Power snatch 68% x 2 x 4, % of snatch
  • Squat jerk light x 2 x 5
  • PC + PJ 68% x (1+1) x 5, % of C&J
  • Segmented clean pull 85% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Quarter squat jump w/ empty bar x 8 x 3

Day 3

  • Snatch muscle under + 2 sotts press light x 5
  • High hang snatch 78% x 1 x 5, hold catch position for 3 sec
  • Press in clean (heels elevated if necessary) empty bar x 5 x 5
  • Hang clean (above knee) + power jerk, 78% x (1+1) x 5
  • FS 70% at 33×0 tempo x 3 x 5
  • Segmented snatch pull 90% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Bent over row moderate/heavy x 8 x 3

Day 4

  • Slow snatch pull + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Power snatch + snatch, both off blocks (bar should be at knee) 73% x (1+1) x 6 (% of snatch)
  • Press in split light x 3 x 5
  • Split jerk 78% x 1 x 6
  • RDL moderate x 8 x 3
  • Accumulate 30 strict pull-ups (or one minute of negatives)

Day 5

  • Snatch push press + OHS, work up to 84% of snatch for 1+1
  • Snatch 83% x 1 x 5
  • Jerk grip OHS light x 3 x 5
  • Clean + PJ 80% x (1+1) x 4 (% of C&J)
  • Back squat 75% x 4 x 5, first rep with 33×0 tempo
  • Depth jumps up to 20-24” box x 8 x 3

New Cycle – 1.1

This 12 week macrocycle focuses on positional work and speed, with the first mesocycle (first four weeks) focusing much more on positional work and the later two mesocycles focusing increasingly on speed work.

“Positional work” means making all of the individual pieces of the lift look as good as possible by working slow and relatively light. If you can’t get into and hold a good above-the-knee hang position, or a good full extension position, or a good overhead squat, it is very unlikely that you can go through these positions with load and speed. This work will expose and address the proprioception, strength and mobility issues that are common to beginners and lifters struggling with breaking through a plateau. Attention to these details is hard and not as exciting as lifting heavy weights all the time, but absolutely vital to making progress – and it won’t take long for positional improvements to start expressing themselves as PRs on the competition lifts.

We also now have a 5-day-a-week option. If you are doing 5 days, the recommendation is to do the workouts each week with 3 days on, 1 off, 2 on, 1 off (start on Monday or Tuesday).

IF YOU ARE DOING ONLY 3 DAYS A WEEK, DO DAYS 1, 3, and 5, preferably with one or two rest days between each workout.

Day 1 

  • 7 sec snatch pull, pause in full extension (on toes, shrug) + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Snatch pull + snatch 75% x (1+1) x 7
  • 7 sec clean pull + clean muscle under + 2 FS at 55×0 tempo, light x 5
  • Clean 75% x 1 x 7
  • Back squat 65% at 33×0 tempo x 3 x 5
  • Single arm DB press heavy as possible x 10 x 3
  • Hollow body hold 30 sec x 3

Day 2

  • Pressing snatch balance + snatch balance + 3 sotts press light x 5
  • Power snatch 65% x 2 x 4, % of snatch
  • Squat jerk light x 2 x 5
  • PC + PJ 65% x (1+1) x 5, % of C&J
  • Segmented clean pull 80% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Quarter squat jump w/ empty bar x 8 x 3

Day 3

  • Snatch muscle under + 2 sotts press light x 5
  • High hang snatch 75% x 1 x 6, hold catch position for 3 sec
  • Press in clean (heels elevated if necessary) empty bar x 5 x 5
  • Hang clean (above knee) + power jerk, 75% x (1+1) x 6
  • FS 65% at 33×0 tempo x 3 x 5
  • Segmented snatch pull 85% x 2 x 4 (pause just off ground, below knee, and mid thigh)
  • Bent over row moderate/heavy x 8 x 3

Day 4

  • Slow snatch pull + high hang muscle snatch + 2 OHS at 55×0 tempo, light x 5
  • Power snatch + snatch, off blocks (bar should be at knee) 70% x (1+1) x 6 (% of snatch)
  • Press in split light x 3 x 5
  • Split jerk 75% x 1 x 6
  • RDL moderate x 8 x 3
  • Accumulate 30 strict pull-ups (or one minute of negatives)

Day 5

  • Snatch push press + OHS, work up to 81% of snatch for 1+1
  • Snatch 80% x 1 x 6
  • Jerk grip OHS light x 3 x 5
  • Clean + PJ 80% x (1+1) x 5 (% of C&J)
  • Back squat 70% x 4 x 5, first rep with 33×0 tempo
  • Depth jumps up to 20-24” box x 8 x 3

Week 10 – Taper / Re-test week!

Trust the taper! Decrease volume and intensity all week (including crossfit) so you can hit it hard at the end of the week, even though doing less will feel weird.

Tuesday 13 June

  • Snatch singles up to 85%
  • C&J singles up to 80%
  • Back squat 60% x 5, 65% x 5, 70% x 5, 75% x 5

Thursday 15 June

  • Snatch singles up to 70%
  • C&J singles up to 65%
  • Back squat max

Saturday 17 June

  • Snatch max
  • C&J max

Sunday 18 June

  • FS max if feeling good

Week 9 – June 6-11

Last heavy week before taper week and re-test week!

If you’re free Sunday afternoon, come to Richmond to watch some of the RVA Open at RVA Crossfit! Christine and I (and Mira and some other people from Solidarity) will be lifting. Christine’s session starts at noon, mine starts at 2.

Tuesday 6 June

  • KB snatch + OHS light x 3 x 4 each side
  • Muscle snatch light-moderate x 5
  • Snatch w/ pause just off floor 85-95% x 1 x 6
  • Power clean + push jerk 90% x (1+1) x 4
  • Back squat 60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1, 100% + 1kg x 1 if feeling good
  • Strict T2B x 10

Thursday 8 June

  • Donkey kick x 10 x 3 each side
  • Power snatch 90% x 1 x 5
  • Clean w/ pause above knee 70-80% x 3 x 4
  • Clean DL 120% x 2 x 4
  • Front squat 65% x 5, 75% x 4, 80% x 4, 85% x 4
  • Reverse hyperextension 10 x 3

Saturday 10 June

  • Plate OHS (or lunge) moderate x 5 x 3
  • Jerk 85-95% x 1 x 6
  • Slow snatch high pull + snatch muscle under light x 5
  • Snatch heavy single, then wave at 80-85-90%
  • Back squat 65% x 5, 75% x 5 x 3
  • Russian twist moderate x 12 x 3

Sunday 11 June

  • Clean pull from above knee + clean from above knee + squat jerk, light x (3+1+1) x 4
  • Clean + FS + Jerk 70-80% x 5
  • Behind the neck jerk 90-101% x 1 x 6
  • Front squat 65% x 5 x 4
  • Snatch DL 120% x 2 x 4
  • Handstand hold 45 sec x 3