Rachel on a Roll

Formats: Web, Text, Excel, | $35

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

Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Leg strength; competition prep

This is an 8-week cycle that first emphasizes squat strength improvement, and then emphasizes the competition lifts and peaks for competition or testing of the snatch and clean & jerk.

Notes: Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.

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Sample Week

Week 1 Day 1 Monday
Comments (13) | Help | Programs | Exercises

Snatch – 75%x3x5
Power Jerk – 75%x3x5
Back Squat – 75%x3x5
Snatch Deadlift (pause 3 sec 1" off floor first 2 reps) – 100%x5x3
Weighted Plank - 3 x 20-30 sec

Rachel On a Roll – Week 1 of 8

This is an 8-week cycle that first emphasizes squat strength improvement, and then emphasizes the competition lifts and peaks for competition or testing of the snatch and clean & jerk.

Volume: Moderate
Intensity: Moderate

Good For:
Leg strength (especially front squat specifically)

Notes: Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.

Questions? Get answers here or post in comments.

Week 1 Day 2 Tuesday
Comments (5) | Help | Programs | Exercises

Power Snatch + Snatch Push Press + Overhead Squat – 70%x3+3+3x5
Power Clean + Power Jerk – 70% x 2(1+1) x 5
Snatch Pull – 90%x3x5

A1. Bent Row - 4x15
A2. Russian Twist - 4 x 15/side

Questions? Get answers here or post in comments.

Week 1 Day 3 Wednesday
Comments | Help | Programs | Exercises

Clean – 75%x3x5
Jerk – 75%x3x5
Front Squat – 70%x2x5
Clean Pull – 90%x3x5
Weighted Side Plank - 3 x 20-30 sec

Questions? Get answers here or post in comments.

Week 1 Day 4 Thursday
Comments (1) | Help | Programs | Exercises

Power Clean + Push Press (% of PP) – 75%x2(2+1)x5
Snatch Push Press + Snatch Balance (% of snatch) – 70%x3+1x5
Snatch Pull – 90%x3x5

A1. Pull-up - 3 x max (assist for 10/set min)
A2. Jack knife - 3 x max

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

Back Squat – 80%x3x5
Snatch – HS
Clean & Jerk - 1+1 – HS
Clean Deadlift (pause 3 sec 1" off floor first 2 reps) – 100%x5x3
Ab work of choice - 3-5 sets

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.

2 Comments

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Ben Brockhurst

March 28 2021

for the spreadsheet is in in pounds or kilos?

Spreadsheet calculates numbers - the units are whatever you're using.

Greg Everett