New Cycle! Week 1

Welcome to the new cycle! This will be three short mesocycles and a taper (10 weeks total) with plenty of squatting, more volume of the competition lifts and pulls, and accessory work that focuses on midline strength and posterior chain activation.

I’m going to continue posting all of the workouts for the week on Monday, I think it’s more convenient for everyone this way.

“defective Eleiko bumpers that don’t seem to weigh anything” – a lot of great highlights from the weightlifting world last week, including this world record (the most weight ever  successfully snatched by a human in competition)!

Tuesday 11 April

  • KB power snatch from hang + standing arm bar, light x (4+2) x 3 each arm (no rest needed)
  • Tall muscle snatch + pressing snatch balance + sotts press light x (2+2+2) x 5
  • Snatch w/ pause above knee 75% x 3 x 4
  • Power clean + push jerk 70% x (2+2) x 4 (% of power clean)
  • Back squat 60% x 10, 70% x 8, 75% x 6, 80% x 4
  • Weighted plank, 45 sec x 3

Thursday 13 April

  • Vertical KB swing, moderate to heavy x 7 x 5
  • Monster walks 10 x 3 each side
  • Power snatch 70% x 3 x 4
  • Clean w/ pause above knee 75% x 3 x 4
  • Clean pull 90% x 2 x 4
  • Front squat 60% x 5, 70% x 5 x 3
  • Weighted reverse lunge 30% (of back squat) x 8 x 3 alternating legs

Saturday 15 April

  • Press in split light x 5 x 5
  • Jerk 75% x 3 x 5
  • Snatch muscle under light x 3 x 5
  • 3 pos snatch (high hang, at knee, low hang), take 5 working attempts at or below 80% of snatch
  • Back squat 60% x 10, 65% x 8, 70% x 8, 75% x 8
  • L hang (active lats) 30 sec x 3

Sunday 16 April

  • Clean pull from above knee + clean from above knee, light x (3 + 1) x 4
  • 3 pos clean (high hang, at knee, low hang), take 5 working attempts at or below 80% of clean
  • Behind the neck jerk 75% x 3 x 4
  • Front squat 60% x 5, 65% x 5, 70% x 5 x 2
  • Snatch pull 90% x 2 x 4
  • Single leg DL, heavy x 5 x 4 each leg

Week 6 – Deload!

Tue 4 Apr

  • Snatch singles up to 85%
  • C&J singles up to 80%
  • Back squat doubles up to 80%
  • Mobility

Thur 6 Apr

  • Snatch singles up to 75%
  • C&J singles up to 70%
  • Front squat doubles up to 70%
  • Mobility

Sat 8 Apr

Mock meet at Solidarity! Sign up here if you haven’t already:

https://docs.google.com/forms/d/e/1FAIpQLSfQqjSzIm2xjnfmWN3se9JyhjQrUHv1OtcV5JSqwQq2Hf3AKA/viewform?usp=sf_link

Week 5 – last heavy week

Tue 27 Mar

  • 5 sec snatch DL + muscle snatch + snatch balance, light x 5
  • Snatch work up to heavy single, then 2 waves at 80-85-90% of this
  • Snatch PP + snatch balance 90% x 2+1 x 4, percent of snatch
  • Snatch pull from deficit 110% x 2 x 3
  • 4 times:
    • Barbell rollout x 8
    • Handstand hold x 30 sec

Thur 29 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • C&J work up to heavy single, then wave at 75-80-85-90% of this
  • Push press 85-100% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 10 sec hold at top of last rep
    • OHS 50% x 5 at 33×1 tempo

Sat 1 Apr

  • Tall snatch, light x 3 x 5
  • Snatch heavy single, then wave at 80-85-90% of this
  • C&J heavy single, then wave at 80-85-90% of this
  • Back squat heavy single and three singles at 80-90% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 2 Apr

  • Jerk grip OHS light x 3 x 5
  • Split jerk heavy single, then wave at 80-85-90% of this
  • Clean pull from deficit 105% x 2 x 4
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

Week 4

Only one week after this one before the deload! Stick with it, and start getting excited about the mock meet!

Tue 21 Mar

  • 5 sec snatch DL + muscle snatch from below knee + snatch balance, light x 5
  • Low hang snatch work up to heavy single, then 2 waves at 80-85-90% of this.
  • Snatch PP + snatch balance 85% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 105% x 2 x 4
  • 4 times:
    • Barbell rollout x 8
    • Handstand hold x 30 sec

Thur 22 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean from below knee + jerk, work up to heavy single, then wave at 75-80-85-90% of this
  • Push press 85-95% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 10 sec hold at top of last rep
    • Back squat 50% x 5 at 33×1 tempo

Sat 24 Mar

  • Tall snatch, light x 3 x 5
  • Snatch singles at 80-85-90-95-80-90%
  • C&J singles at 80-90-95-80-90%
  • Front squat heavy single (absolutely no misses) and three doubles at 80% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 25 Mar

  • Jerk grip OHS light x 3 x 5
  • Split jerk singles at 80-90-95-80-90%
  • Clean pull from deficit 100% x 2 x 4
  • Box jump take 10 min to work up to and get 5 singles as high as possible
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

Week 3 – 3/13-3/19

Keep paying extra attention to warmup attempts, use everything you do in the gym to get better! If it’s light, make it fast and crisp.

Registration for the RVA Open starts this Friday at 7pm and will undoubtedly sell out very fast. It’s a sanctioned meet in June, a lot of you should consider doing it. Let me know if you have questions.

http://rvaopen.com

Tue 14 Mar

  • 5 sec snatch DL + muscle snatch from below knee + snatch balance, light x 5
  • Snatch pull + snatch from below knee w/ 3 sec pause in catch, work up to heavy single, then 2 waves at 70-80-85% of this.
  • Snatch PP + snatch balance 80% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 100% x 2 x 4
  • 4 times:
    • Barbell rollout x 8
    • Handstand hold x 30 sec

Thur 16 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean pull + clean from below knee + jerk w/ 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Push press 85-90% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 15 sec hold at top of last rep
    • OHS 50% x 5 at 33×1 tempo

Sat 18 Mar

  • Tall snatch, light x 3 x 5
  • Snatch heavy single, two waves at 80-85-90% of this
  • C&J heavy single, wave at 75-80-85-90% of this
  • Back squat heavy single (absolutely no misses) and three doubles at 80% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 19 Mar

  • Jerk grip OHS light x 3 x 5
  • Split jerk heavy single, then two waves at 80-85-90% of this
  • Clean pull from deficit 95% x 2 x 4
  • Box jump take 10 min to work up to and get 5 singles as high as possible
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

Week 2 – 3/6 to 3/12

Tue 7 Mar

  • 5 sec snatch DL + muscle snatch from above knee + snatch balance, light x 5
  • Snatch pull + snatch from above knee w/ 3 sec pause in catch, work up to heavy single, then 2 waves at 70-80-85% of this.
  • Snatch PP + snatch balance 75% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 95% x 2 x 4
  • 4 times:
    • Hollow body hold x 30 sec
    • Handstand hold x 30 sec

Thur 9 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean pull + clean from above knee + jerk w/ 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Push press 85% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 10 sec hold at top of last rep
    • Back squat 40-50% x 5 at 33×1 tempo

Sat 11 Mar

  • Tall snatch, light x 3 x 5
  • Snatch singles at 75-80-85-90–80-85-90%
  • C&J singles at 75-80–85-90-80-85%
  • Front squat heavy single (absolutely no misses) and three doubles at 80% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 12 Mar

  • Jerk grip OHS light x 3 x 5
  • Power jerk + split jerk with 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Clean pull from deficit 95% x 2 x 4
  • Box jump take 10 min to work up to and get 5 singles as high as possible
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

Week 1 – 2/27-3/5

New cycle starts this week! Because schedules will be different for everyone during the Open, I’ll be posting the whole week at the same time so you can figure out when is best to get it done. You should be leaving a day with no lifting on either side of the Open workouts, ideally, and not lift on those days. This cycle is relatively low volume, so it shouldn’t be a big problem to do the lifting days back to back or even three in a row. As always, pay attention to how you feel and put enough energy into recovery.

This cycle has heavy singles in something every day to develop consistency and confidence in the 95% range. A heavy single does not mean a max attempt, it means work up to the heaviest you can get for that day – it might be 90% of your max, it might be a PR. The idea is that these heavy singles will be a little heavier each time you try them for a given movement. There will be a strict two strikes rule for all of these – if you miss the same weight twice, you’re done. Do not spend forever on these heavy singles – aim for 5-7 working attempts at most to get to your max.

This cycle will end with a mock meet at Solidarity on Saturday April 8th – everyone should do it, put it on your calendars.

That’s the type of consistency we want to develop at heavy weights.

Week 1

Tue 28 Feb

  • 5 sec snatch DL + muscle snatch from power position + snatch balance, light x 5
  • Snatch pull + snatch from power position w/ 3 sec pause in catch, work up to heavy single, then 2 waves at 70-80-85% of this.
  • Snatch PP + snatch balance 70% x 2+1 x 5, percent of snatch
  • Snatch pull from deficit 90% x 2 x 4
  • 4 times:
    • Barbell roll-out x 8
    • Handstand hold x 30 sec

Thur 2 Mar

  • 5 sec clean DL + high hang power clean + push press, moderate x 5
  • Clean pull + clean from mid thigh + jerk w/ 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Push press 80% x 2 x 5, hold each rep 3 seconds overhead
  • 4 times:
    • Back extension x 10 w/ 10 sec hold at top of last rep
    • Front squat 50% x 5 at 33×1 tempo

Sat 4 Mar

  • Tall snatch, light x 3 x 5
  • Snatch singles at 65-70-75-80-85-80-85%
  • C&J singles at 65-70-85-80-85%
  • Back squat heavy single (absolutely no misses) and three doubles at 80% of this
  • 4 times:
    • Double KB overhead hold 30 sec heavy
    • 10 squat presses each side

Sun 5 Mar

  • Jerk balance (forehead) light x 3 x 5
  • Power jerk + split jerk with 3 sec pause in catch, work up to heavy single, then wave at 70-75-80-85% of this
  • Clean pull from deficit 90% x 2 x 4
  • Box jump take 10 min to work up to and get 5 singles as high as possible
  • 4 times:
    • GHD sit-up x 12
    • single leg deadlift x 5 each side, heavy
    • goblet squats x 8 as heavy as possible

Tuesday 2/21

It’s our de-load day! Please significantly decrease volume and intensity of all of your training for the first half of this week. We’ll be maxing front squats Thursday night, it would be great if everyone could max then.

  • 3 pos muscle snatch light x 5
  • Snatch 60-75% x 1 x 7
  • C&J 60-75% x 1 x 5
  • 10 min of freestanding handstand practice, with sets of strict pull-ups in between
  • Mobility