Weightlifting Programs

4-Week Competition Lift Block


4 weeks   |   Free   |   Web, Text

This is a 4-week block with a transition week to start that focuses on snatch and clean & jerk performance.

Good For: Use after a more strength-focused program to get ready for a competition or snatch and clean & jerk testing.

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Sample Week

Week 1 Day 1 Monday
Comments (16)  |  Help  |  Programs  |  Exercises

  • Power snatch - 60% x 2 x 5
  • Power clean & power jerk - 60% x 2 x 5
  • Good morning (straight knee, straight feet) - 3 x 10 light
  • GHB sit-ups - 3 x 15
Light Transition Week

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (55)  |  Help  |  Programs  |  Exercises

  • Snatch - (70% x 1, 74% x 1, 78% x 1) x 3
  • Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3
  • Back squat - 75% x 6 x 4 - 3 sec pause in bottom
Rounds in 5 min:
5 kipping pull-ups
5 lunges/leg
5 box jumps
5 push-ups

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (87)  |  Help  |  Programs  |  Exercises

  • Power snatch + hang power snatch + 2 snatch balance - 70% (of power snatch) x 4 sets
  • Push press + power jerk + jerk - 80% (of push press) x 5 sets
3 rounds for time:
250 m row sprint
10 kipping pull-ups
3 min rest

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (14)  |  Help  |  Programs  |  Exercises

Rest

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Week 1 Day 5 Friday
Comments (14)  |  Help  |  Programs  |  Exercises

  • Power clean + hang clean + power jerk - 70% (of clean) x 4 sets
  • Jerk dip squats - 90% (of jerk) x 3 x 4
  • Muscle snatch - 60% x 3 x 4
For time:
35-30-25 KB swings
400-200-100 m sprint

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 75% of that x 1 x 3
  • Clean & jerk - heavy single; 75% of that x 1 x 3
  • Front squat - heavy single; 80% of that x 3 x 3
3 sets:
A. GHR x 15
B. GHB sit-ups x 25

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.




4 Comments
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Jonathan Huskey
February 26 2018
Question on the front squats on Week 2 Monday and Wednesday and Week 3 Tuesday and Thursday. Is that really just a single at 70% and 75%? Work up to one single at that percentage?
Jonathan - Yes, since this is an emphasis on heavy clean and jerk and snatches, the main focus will be on the classic lifts—rather than squats. 

Alyssa Sulay
Katie Boucher
September 26 2019
For the heavy singles each week, should they be increasing each day? Or week?
Katie - Ideally, yet.

Alyssa Sulay