☰
Amy's Breakout
Training Programs  >  Amy's Breakout

Amy's Breakout


Formats: Web, Text, Excel,  |   Premium Program

738 Downloads

Program Access

Register or Login for Access



Duration: 11 Weeks
Days/Week: 5 (Web/Spreadsheet)

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

Focus: Leg strength; overhead strength & stability; competition prep

This is an 11-week cycle that will end in a peak for competition or max snatch and clean & jerk testing. The first phase focuses primarily on leg strength and overhead strength and stability. The second phase continues a focus on strength with a little more emphasis on the competition lifts. The third phase prepares for competition.

What People Say

"Just finished this program, and it might be the most successful and effective program that I have ever done!"
- David M.

Register for Instant Access

Register for a free or premium membership.

Our weightlifting training programs have been used by over 111,068 athletes around the world! 61 different training programs available in web, text and Excel spreadsheet format.

Looking for programs on the app? See here.


Register or Login for Access

Sample Week

Week 1 Day 1 Monday
Help  |  Programs  |  Exercise Library

  • Back Squat – 70%x4, 70%x7, 70%x10, 70%x4, 70%x7, 70%x10
  • Clean + Power Jerk + Clean + Jerk (hold last jerk 5 sec in split) – 70% x 1+1+1+1, 75% x 1+1+1+1 x 6
  • Clean Pull – 100%x4x3
  • Weighted Sit-up - 3 x 10-15
Amy’s Breakout – week 1 of 11
 

Questions? Get answers here
Week 1 Day 2 Tuesday
Help  |  Programs  |  Exercise Library

  • Snatch from Power Position – 70%x2, 75%x2x5
  • Drop Snatch (% of snatch) – 50%x3x5
  • SLDL (% of BS) – 55%x5x3
  • A1. Weighted Planks - 3 x 30sec max
  • A2. 1-Arm Farmer’s walk – 3x50m


Questions? Get answers here
Week 1 Day 3 Wednesday
Help  |  Programs  |  Exercise Library

  • Power Jerk + Jerk (5 sec hold overhead on last rep) – 70% x 2+1, 75% x 2+1, 80% x 2+1 x 4
  • Push Press Bnk – 75%x6x4
  • Walking Lunge - 3 x 10/leg
  • A1. Crunches - 3 x max
  • A2. 2-arm OH carry – 3x50m


Questions? Get answers here
Week 1 Day 4 Thursday
Help  |  Programs  |  Exercise Library

  • Front Squat (stop slightly short of actual max) (% of RM) – 4RM, 85%x4, 90%x4, 80%x Max Reps
  • Snatch Pull + Snatch -  70% x 2+1, 75% x 2+1 x 6
  • Snatch Pull – 100%x4x3
  • Jack Knife - 3 x 15-30


Questions? Get answers here
Week 1 Day 5 Friday
Help  |  Programs  |  Exercise Library

Rest Day

Questions? Get answers here
Week 1 Day 6 Saturday
Help  |  Programs  |  Exercise Library

  • Pause Front Squat + Pause Jerk Dip Squat (3 sec) – 75% x 3+3 x 4
  • Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1, 85% x 1 x 2
  • Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1 x 2
  • A1. Snatch Grip Overhead Bar Carry - 3 x 50m
  • A2. Weighted Planks – 3x30-60sec
Increase bold weights if you feel good to a max of 90%.

Questions? Get answers here
Week 1 Day 7 Sunday
Help  |  Programs  |  Exercise Library

Rest Day

Questions? Get answers here