Weightlifting Programs

Stretch Legstrong


8 weeks   |   $29   |   Web, Text, Excel

This is an 8-week cycle emphasizing speed and elasticity in the lifts. It peaks for snatch and clean & jerk maxes at the end of week 8, either for testing or competition.

Good For:
  • Improving speed and explosiveness
  • Use after a cycle of strength emphasis
Notes: All lifts must be done with maximal concentric speed

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Sample Week

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

  • Block Power Snatch + Snatch (mid-thigh) – 60%x1+2, 65%x1+2, 70%x1+2, 65%x1+2, 65%x1+2, 70%x1+2
  • Halting Snatch Deadlift (mid-thigh) + Hang Snatch High-Pull (knee) – 75%x3+1x4
  • Back Squat – 70%x3x6
  • Weighted Plank - 3 x 20-30 sec
Stretch Legstrong week 1 of 8

This is an 8-week cycle emphasizing speed and elasticity in the lifts

It peaks for snatch and clean & jerk maxes at the end of week 8, either for testing or competition.

Notes:
- All lifts must be done with maximal concentric speed

Volume: Low
Intensity: Moderate

Good For:
- Improving speed and explosiveness
- Use after a cycle of strength emphasis

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Hang Power Clean (mid-thigh) + Power Jerk – 60%x2+2, 65%x2+2, 70%x2+2, 60%x2+2, 65%x2+2, 70%x2+2
  • Snatch Balance – 70%x3x4
  • 2-Leg Bounding - 3 x 5
A1. Pull-ups - 3 x max
A2. Alternating DB Press - 3 x 10/arm
A3. Russian Twist - 3 x 15/side
 

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (4)  |  Help  |  Programs  |  Exercises

  • Block Power Clean + Clean (mid-thigh) – 60%x1+2, 65%x1+2, 70%x1+2, 60%x1+2, 65%x1+2, 70%x1+2
  • Halting Clean Deadlift (mid-thigh) + Hang Clean High-Pull (knee) – 75%x3+1x4
  • Front Squat – 50%x2x8
  • Weighted Side Plank - 3 x 20-30 sec


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

  • Hang Power Snatch (mid-thigh) – 60%x3, 65%x3, 70%x3, 60%x3, 65%x3, 70%x3
  • Jerk Spring – 80%x5, 85%x5, 90%x5, 95%x5
  • Depth Jump - 4 x 3 (12" box)
A1. 1-Arm DB Row - 3 x 15/arm
A2. Hanging Leg Raise - 3 x max
 

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
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Rest day

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

  • Hang Snatch (knee) – 60%x2, 70%x2, 75%x2x4
  • Hang Clean (knee) + Jerk – 60%x2+2, 70%x2+2, 75%x2+2x4
  • 1 1/4 Front Squat (using bounce) – 60%x3, 70%x3x4
  • Back Squat Jump – 20%x5x4
  • Ab Work of Choice - 3-5 sets


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
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Rest day

Questions? Get answers here or post in comments.




2 Comments
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Stefan Glover
January 21 2019
Are the percentages based off of our full snatch not the power?
Example
Power snatch + hang snatch (1+2) 70%
I would use full snatch loads?
% is of full snatch

Greg Everett