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Jocelyn's Return
Training Programs  >  Jocelyn's Return

Jocelyn's Return


Formats: Web, Text, Excel,  |   $29

Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate-High
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Overhead strength and stability; leg explosiveness; training capacity

This is an 8-week cycle that uses a lot of waves in the snatch, clean and jerk. It also includes a good amount of overhead strength work and jump training. It tapers for competition or max snatch and clean & jerk testing in the final week.

Notes: Some exercises use weight by feel - avoid grinding reps or failure

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Sample Week

Week 1 Day 1 Monday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Block Snatch (Knee) – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Snatch Deadlift on Riser – 90%x3x3
  • Overhead Squat (Weight by feel – Stable, full depth reps) – 5x3
  • Snatch Push Press (weight by feel – no grinding) – 4x5
Week 1 of 8 - "Jocelyn's Return"

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (6)  |  Help  |  Programs  |  Exercises

  • Jerk – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Drop to Split (weight by feel – full split length/depth, solid landing) – 4x3
  • Back Squat – 60%x10, 65%x8, 70%x6
  • Back Squat Jump (% of Back Squat) – 20% x3x3


Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 5
  • Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 5
  • Push Press (weight by feel - no grinding) – 4x5


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (7)  |  Help  |  Programs  |  Exercises

  • Clean – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Clean Deadlift on Riser – 90%x5x3
  • Parallel Front Squat + Front Squat – 65% x 3+2 x 4
  • 2-Leg Bound – 3x6


Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch Pull + Snatch – (70% x 1+1, 75% x 1+1, 80% x 1+1)3
  • Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – (70%, 75%, 80%)3
  • Back Squat (max rep set not to failure) – 70%x6, 75%x4, 80%x3, 70% x max reps
  • Box Jump – 3x5


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.


10 Comments
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John Smith jr
October 22 2016
Is there an acceptable alternative for the back squat jumps?
John - You can always do regular squat jumps. Is there a particular reason as to why you are unable to perform the back squat jump? If I know why, then I can give you a few more suggestions. 

Alyssa Sulay
Skye Baxter
April 26 2018
Hi just wondering my program just has jerk is that just a power jerk?
Skye - Unless specified otherwise, when the program is written as "Jerk" you will do a split jerk. 

Alyssa Sulay
Erica Dietz
March 4 2019
What would consider the volume rating of this program to be?
Moderate-high

Greg Everett
Voula Karavias
September 6 2022
I pay $15.00 pm doesn’t that qualify me to follow this programme?
Thank you
Voula
Yes. And if you email us, we can help you figure out the problem.

Greg Everett
Kelly Lees
February 25 2024
I have just bought the program, am I able to use it through TrainHeroic?
This program is not one of the Train Heroic teams/programs and is a
downloadable, do-on-your-own program

There are various other programs that are available on Train Heroic, that can be found here: https://catalystathletics.com/olympic-weightlifting-workouts/training-programs/

Or Train Heroic teams that can be found here: https://catalystathletics.com/olympic-weightlifting-teams/

Catalyst Athletics
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