Weightlifting Programs
Ultimate Punch
This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.
Good For: Overhead strength and stability for the snatch and jerk
Good For: Overhead strength and stability for the snatch and jerk
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Sample Week
Week 1 Day 1 Monday
A2. Deadbugs - 3 x 20
Ultimate Punch – Week 1 of 8
This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.
Volume: Moderate
Intensity: Moderate
Good For:
Overhead strength and stability for the snatch and jerk
Questions? Get answers here or post in comments.
- Tall Power Jerk - mod wt by feel – 5 x 3
- Jerk Bnk (3 sec hold in split) – 70% x 3 x 5
- Hang Power Clean (mid-thigh) + Push Press (5 sec hold last rep / % of PP) – 70% x 2+5 x 5
- Hanging Banded Snatch-Grip Overhead Carry + Overhead Squat - 3(4 steps + 2 OHS) x 3 sets
A2. Deadbugs - 3 x 20
Ultimate Punch – Week 1 of 8
This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.
Volume: Moderate
Intensity: Moderate
Good For:
Overhead strength and stability for the snatch and jerk
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
A2. Weighted Plank - 3 x 20-30 sec
Questions? Get answers here or post in comments.
- Tall Snatch - mod wt by feel – 5 x 3
- Snatch + Overhead Squat (3 sec hold in bottom all reps) – 70% x 3+1 x 5
- Snatch Pull – 80% x 5, 85% x 4, 90% x 3 x 3
- Back Squat – 70% x 5 x 4
A2. Weighted Plank - 3 x 20-30 sec
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
A2. Hanging Leg Raise - 3 x max
Questions? Get answers here or post in comments.
- Hang Power Snatch (mid-thigh) + Drop Snatch (3 sec hold in bottom) – 65% x 3+1 x 5
- Heaving Snatch Balance – 70% x 3 x 5
- Snatch Push Press (% of snatch) – 70% x 5 x 5
- Jerk Recovery (3 sec hold in split after separation before standing) – 2RM
A2. Hanging Leg Raise - 3 x max
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
A2. Deadbugs - 3 x 20
Questions? Get answers here or post in comments.
- Jerk Balance - mod wt by feel – 3 x 5
- Clean & Jerk – 70% x 3(1+1) x 5
- Clean Pull – 80% x 5, 85% x 4, 90% x 3 x 2
- Pause Back Squat (3 sec) – 70% x 3 x 4
A2. Deadbugs - 3 x 20
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
A2. Weighted Side Plank - 3 x 20-30 sec
*Increase BOLD weights if you feel good.
Questions? Get answers here or post in comments.
- Snatch + Snatch Balance + Overhead Squat – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1
- Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1
- Front Squat – 70% x 3, 75% x 3 x 3
- 1-Arm KB Bottom-up walking lunge - 3 x 20 steps/arm
A2. Weighted Side Plank - 3 x 20-30 sec
*Increase BOLD weights if you feel good.
Questions? Get answers here or post in comments.
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Choose a Training Program
Choose from 59 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 78,697 athletes around the world!
Choose from 59 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 78,697 athletes around the world!
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Alyssa Sulay
Greg Everett