Rachel on a Roll
381 Downloads
Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet)
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Focus: Leg strength; competition prep
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.
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
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
- 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
Week 1 Day 2 Tuesday
A2. Russian Twist - 4 x 15/side
Questions? Get answers here
- 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
A2. Russian Twist - 4 x 15/side
Questions? Get answers here
Week 1 Day 3 Wednesday
Questions? Get answers here
- 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
Week 1 Day 4 Thursday
A2. Jack knife - 3 x max
Questions? Get answers here
- 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
A2. Jack knife - 3 x max
Questions? Get answers here
Week 1 Day 6 Saturday
Questions? Get answers here
- 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
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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 111,092 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 111,092 athletes around the world!
