Simple Strength Cycle
This is a simple 5-week strength emphasis cycle, but with regular heavy snatching and clean & jerking.
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Sample Week
Week 1 Day 1 Monday
3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
Questions? Get answers here or post in comments.
- Back squat - 75% x 5 x 5
- Clean deadlift - 90% (of clean) x 5 x 3
- Push press - 70% x 5 x 5
- Jerk dip squat - 90% (of jerk) x 5 x 3
3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
10 m shuttle run x 4
10 KB swing
Overhead KB swings; must touch floor with outside hand at end of each shuttle run.
Questions? Get answers here or post in comments.
- Muscle snatch - 40% (of snatch) x 3 x 2
- Power clean + clean - 60% (of clean) x 2 + 1 x 3
- Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3
10 m shuttle run x 4
10 KB swing
Overhead KB swings; must touch floor with outside hand at end of each shuttle run.
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW
Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.
Questions? Get answers here or post in comments.
- Front squat - 75% x 4 x 5
- Snatch pull - 85% (of snatch) x 3 x 4
- Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW
Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Rest
Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.
Questions? Get answers here or post in comments.
Rest
Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.
Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
300 m row
3 rope climbs
On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shrugging.
Questions? Get answers here or post in comments.
- Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
- Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
- High-hang snatch - 60% x 2 x 4
300 m row
3 rope climbs
On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shrugging.
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
A1. Hanging leg raise x 15; 90 sec rest
A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest
Questions? Get answers here or post in comments.
- Snatch - max
- Clean & jerk - max
- Deadlift - max
A1. Hanging leg raise x 15; 90 sec rest
A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest
Questions? Get answers here or post in comments.
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Training Programs
Choose from 61 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 101,699 athletes around the world!
Choose from 61 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 101,699 athletes around the world!
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Greg Everett
Greg Everett
Greg Everett