Strong, Loud & Snotty

Formats: Web, Text, Excel, App | $39

Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet) / 3, 4, 5 (App)

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

Focus: Olympic lift technique; work capacity

This is an 12-week cycle with a lot of complexes to improve snatch, clean and jerk technique, as well as positional strength to support big snatches and clean & jerks for the first 8 weeks.

The final 4 weeks prepare for competition or max snatch and clean & jerk testing with on the minute singles.

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Sample Week

Week 1 Day 1 Monday
Comments | Help | Programs | Exercises

Snatch High-Pull + Hang Snatch (below knee) - 70% x (1+2), 75% x (1+2) x 3
Snatch Pull (max speed!) - 75% x 3 x 3
Floating Halting Snatch Deadlift on Riser (high thigh/pause top/bottom) - 80% x 5 x 3
Back Squat - 55% x 10 x 3

2-3 sets:
A1: Weighted Glute Bridge x 10
A2: Weighted Plank x 20-30 sec

Strong, Loud & Snotty - Week 1 of 12

Questions? Get answers here or post in comments.

Week 1 Day 2 Tuesday
Comments | Help | Programs | Exercises

Snatch Pull to Hold + Dip Power Snatch + Dip Snarch - 65% x (1 + 3 +1) x 2, 70% x (1 + 3 +1) x 2
Overhead Squat - 70% x 3 x 3
Snatch Push Press (% of snatch) - 70% x 5 x 3

2-3 sets:
A1: Low cable Row (sub bent row) x 10-15
A2: V ups x max
A3: Back Squat Jump x 3 @ 20% of BS

Questions? Get answers here or post in comments.

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

Clean Pull to Hip + Hang Clean (below knee) + Jerk - 70% x (1+3+1), 75% x (1+3+1) x 3
Clean Pull (max speed) - 75% x 3 x 3
Floating Halting Clean Deadlift on Riser - 80% x 5 x 3
Clean Deadlift - 90% x 5, 95% x 5, 100% x 5

2-3 sets:
A1. weighted Side Plank x 20-30 sec

Questions? Get answers here or post in comments.

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

Rest Day

Questions? Get answers here or post in comments.

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