Walk The Line

Formats: Web, Text, Excel, | $35

Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet)

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

This is a 12-week cycle based on programming written for European Championships medalist Line Gude.

It uses blocks, doubles and plenty of pulling and deadlifting, and peaks for competition or max snatch/CJ testing.

It includes complete accessory work.

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Sample Week

Week 1 Day 1 Monday
Comments (2) | Help | Programs | Exercises

Tall Snatch - bar only - 3 x 3
Block Snatch (knee) - 70% x 2, 75% x 2 x 5
Floating Halting Snatch DL on Riser (upper thigh/2 sec) - 85% 3 x 3
Clean Deadlift - 100% x 5 x 3
Pause Back Squat - 75% x 2 x 4

3 sets:
A1. Weighted Plank - 20 -30 sec
A2. Weighted banded glute bridge x 10
A3. Banded step-up x 10/leg

Walk the Line – Week 1 of 12

Questions? Get answers here or post in comments.

Week 1 Day 2 Tuesday
Comments (3) | Help | Programs | Exercises

Snatch High-Pull + Snatch with No Jump - 60% x (1+2) x 5
Flat-Footed Snatch Pull - 80% x 3 x 3
Overhead Squat - 70% x 2, 75% x 2, 80% x 2 x 3
Snatch Push Press - REP 7 - x 5 x 3

3 sets:
A1. Press in Snatch x 8
A2. 1-Arm DB row x 12-15

3 sets:
B1. DB Z-Press x 12-15
B2. V-ups x max

Questions? Get answers here or post in comments.

Week 1 Day 3 Wednesday
Comments (2) | Help | Programs | Exercises

Power Clean from PP + Push Press (% of CJ) - 30% x (3+1) x 3
Block Clean (knee) & Jerk - 70% x 2(1+1), 75% x 2(1+1) x 5
Floating Halting Clean DL on Riser (upper thigh/2 sec) - 85% x 3 x 3
Front Squat (5 sec eccentric) - 60% x 3 x 3
Jerk Recovery - work to heavy 2

3 sets:
A1. 1 Arm OH Bulgarian Split Squat x 10/leg
A2. 1-leg RDL with hand switch x 10/leg
A3. Weighted sit-up x 12-15

Questions? Get answers here or post in comments.

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

Hang Power Snatch (mid-thigh) (% of PS) - 60% x 2 x 5
Flat-Footed Clean Pull - 80% x 3 x 3
Pause Jerk + Jerk - 70% x (2+1) x 5
Block Power Clean (knee) + Push Press - 70% x (2+5) x 3
Pause Quarter BS Jump (% of BS) - 25% x 3 x 3

3 sets:
A1. Tall muscle snatch x 6
A2. Ab rollout x max

3 sets:
B1. FLE DB curl x 15
B2. Hamstring Curl x 15

Questions? Get answers here or post in comments.

Week 1 Day 5 Friday
Comments | Help | Programs | Exercises

Rest Day

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Week 1 Day 6 Saturday
Comments | Help | Programs | Exercises

Snatch - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 85% x 1 x 5
Clean and Jerk (1+1) - 70% x 1, 75% x 1, 80% x 1, 83% x 1, 85% x 1 x 4
Back Squat - 70% x 2, 75% x 2, 80% x 2 x 2
Clean Rack Support (10 sec) - HS

A1. Pause Jerk Dip (% of jerk) - 90% x 3 x 3
A2. RDL - RPE 7 - x 5 x 3

3 sets:
A1. Jack Knife complex x max
A2. 1-leg glute bridge weighted x 10/leg
A3. Pull-ups x max

Questions? Get answers here or post in comments.

Week 1 Day 7 Sunday
Comments | Help | Programs | Exercises

Rest Day

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