Sample Week
Week 1 Day 1 Monday
Comments (22) | Help | Programs | Exercises
- 3-position snatch (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest
- 2 power jerk + 1 split jerk - 65% x 5 sets; 1 min rest
- Jerk dip squats with bands - 90% (of jerk) x 5 x 2
4 sets:A1. Box jump x 3;
no restA2. GHB sit-up x 10; 2020;
1 min restNotes: On jerk dip squats, attach purple or green bands to the bar and around pins in the bottom of a power rack. This will allow you to drive hard to the top without the bar separating from your shoulders.
Week 1 Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (20) | Help | Programs | Exercises
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Back squat - 80% x 5 x 5
3 sets; no rest:15 KB swings (wide stance, feet straight forward)
15 kipping pull-ups
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (18) | Help | Programs | Exercises
- 3-position clean (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest
- Hang snatch high pull - 65% x 3 x 4; 2 min rest
- Snatch balance - max for day; 75% of that x 2 x 3
3 sets:A1. Ab wheel x 12;
20 sec restA2. KB side bend x 12/side;
1 min restNotes: on snatch high pull, focus on maximal elbow elevation and orientation to the sides. Today this is an upper body pulling exercise. If you're unable to achieve a tight top position, reduce the weight until you can.
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (7) | Help | Programs | Exercises
- Clean & jerk - 80% x 1 x 5
- Snatch - 80% x 1 x 5
- Front squat - 50% x 2 x 10; 1 min rest
3 sets; no rest:A1. 10 GHR
A2. 20 push-ups
Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up.
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (15) | Help | Programs | Exercises
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Pause back squat - 3RM
3 sets:A1. 5 Squat jumps;
20 sec restA2. 8 Stiff-legged deadlift; 2010;
90 sec restNotes: Pause back squats must have a minimum of 3-4 sec pause in the bottom position before recovery; focus on maximal acceleration up from the dead stop (no bouncing). Squat jumps are unweighted: jump vertical to maximum height, absorb into a full squat, catch the bounce as you would with a clean, and immediately jump again until all reps are complete; speed and change of direction at the bottom are key.
Questions? Get answers here or post in comments.
