☰
John's American Wide Open
Training Programs  >  John's American Wide Open

John's American Wide Open


12 weeks   |   $29   |   Web, Text, Excel

This is a 12-week cycle that peaks for competition or max snatch and clean & jerk testing. It uses relatively little squatting and emphasizes technical work on the competition lifts to maximize your ability to use your strength in the snatch and clean & jerk.

Notes: Add ab work of choice each day it is not prescribed

Good For: Strong lifters who need to improve technique and consistency in the competition lifts

View Program Comments

Register for Instant Access

Our weightlifting training programs are currently used by 101,696 athletes around the world! Register to join them with a free or premium account.
  • 61 different training programs with new ones added regularly
  • Guaranteed response to posted questions from a coach
  • Programs available in web, text and Excel spreadsheet format
  • Free account: Access to daily workouts and free programs
  • Premium account: Access to all programs - only $15/month!
  • DOES NOT include app access; purchase directly from app

Register Now   Login

Please Log in

Please login or register to access this training program.

Sample Week

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

  • Press in Snatch – 3x5
  • 3-position Snatch (floor, knee, mid-thigh) – 65% x 1+1+1 x 2, 70% x 1+1+1 x 5
  • Segment Snatch Pull (1", mid-thigh) – 85%x2x4
  • Back Squat – 70%x3x3
John’s American Wide Open - Week 1 of 12

 

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (7)  |  Help  |  Programs  |  Exercises

  • Press in Split – 3x5
  • Power Jerk + Jerk (% of jerk) – 65% x 2+1 x 2, 70% x 2+1 x 5
  • Push Press – 70%x5x4
A1. Walking lunge - 3 x 10/leg
A2. Weighted Planks - 3 x 20-30 sec

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

  • Press in Clean – 3x5
  • 3-position Clean (floor, knee, mid-thigh) - 65% x 1+1+1 x 2, 70% x 1+1+1 x 5
  • Segment Clean Pull (1", mid-thigh) – 85%x2x4
A1. Snatch Grip Barbell Overhead carry - 3 x 50m
A2. Jack Knife - 3 x 10-30

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

  • Press in Snatch – 3x5
  • Power Snatch + Hang Snatch (% of power snatch) – 65% x 2(1+1) x 2, 70% x 2(1+1) x 5
  • Snatch Push Press + Overhead Squat – 70% x 5+2 x 5
  • Front Squat – 70%x3x3


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 (1)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch – 3x5
  • Power Snatch + Snatch + Overhead Squat – 65% x 1+1+1, 70% x 1+1+1 x 2, 75% x 1+1+1 x 4
  • Power Clean + Clean + Jerk - 65% x 1+1+1, 70% x 1+1+1 x 2, 75% x 1+1+1 x 4
  • Jerk Support (5 sec) – 2RM
  • Weighted Planks - 3 x 20-30 sec


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.


0 Comments
Please log in to post a comment