Weightlifting Programs

Rachel on a Roll


8 weeks   |   $29   |   Web, Text, Excel

This is an 8-week cycle that first emphasizes squat strength improvement, and then emphasizes the competition lifts and peaks for competition or testing of the snatch and clean & jerk.
 
Good For:
  • Leg strength (especially front squat specifically)
  • Competition or max snatch and CJ testing
Notes:  Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.

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Sample Week

Week 1 Day 1 Monday
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch – 75%x3x5
  • Power Jerk – 75%x3x5
  • Back Squat – 75%x3x5
  • Snatch Deadlift (pause 3 sec 1" off floor first 2 reps) – 100%x5x3
  • Weighted Plank - 3 x 20-30 sec
 
Rachel On a Roll – Week 1 of 8
 
This is an 8-week cycle that first emphasizes squat strength improvement, and then emphasizes the competition lifts and peaks for competition or testing of the snatch and clean & jerk.
 
Volume: Moderate
Intensity: Moderate
 
Good For:
Leg strength (especially front squat specifically)
 
Notes:  Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.
 

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Snatch Push Press + Overhead Squat – 70%x3+3+3x5
  • Power Clean + Power Jerk – 70% x 2(1+1) x 5
  • Snatch Pull – 90%x3x5
A1. Bent Row - 4x15
A2. Russian Twist - 4 x 15/side
 

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

  • Clean – 75%x3x5
  • Jerk – 75%x3x5
  • Front Squat – 70%x2x5
  • Clean Pull – 90%x3x5
  • Weighted Side Plank - 3 x 20-30 sec


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

  • Power Clean + Push Press (% of PP) – 75%x2(2+1)x5
  • Snatch Push Press + Snatch Balance (% of snatch) – 70%x3+1x5
  • Snatch Pull – 90%x3x5
A1. Pull-up - 3 x max (assist for 10/set min)
A2. Jack knife - 3 x max
 

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

Rest day

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Week 1 Day 6 Saturday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back Squat – 80%x3x5
  • Snatch – HS
  • Clean & Jerk - 1+1 – HS
  • Clean Deadlift (pause 3 sec 1" off floor first 2 reps) – 100%x5x3
  • 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

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