Weightlifting Programs

Ultimate Punch


8 weeks   |   $29   |   Web, Text, Excel

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

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Sample Week

Week 1 Day 1 Monday
Comments (9)  |  Help  |  Programs  |  Exercises

A1. Press in Snatch - 3 x 10
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
Comments (2)  |  Help  |  Programs  |  Exercises

  • 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
A1. Pull-up - 3 x max
A2. Weighted Plank - 3 x 20-30 sec
 

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Week 1 Day 3 Wednesday
Comments (6)  |  Help  |  Programs  |  Exercises

  • 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
A1. Press in Clean - 3 x 10
A2. Hanging Leg Raise - 3 x max
 

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Week 1 Day 4 Thursday
Comments (3)  |  Help  |  Programs  |  Exercises

  • 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
A1. DB Row - 3 x 10-15
A2. Deadbugs - 3 x 20
 

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Week 1 Day 5 Friday
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Rest day

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Week 1 Day 6 Saturday
Comments  |  Help  |  Programs  |  Exercises

  • 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
A1. Weighted Plank - 3 x 20-30 sec
A2. Weighted Side Plank - 3 x 20-30 sec

*Increase BOLD weights if you feel good.

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Week 1 Day 7 Sunday
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Rest day

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14 Comments
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Jimmy Hedlund
January 24 2020
Is this program appropriate for a beginner? Over head stability is my biggest issue
Jimmy - This program would be doabale, it does focus on overheady stability, so it might be just what you need.

Alyssa Sulay
Durell Cooper
May 6 2020
What is (Bnk)
Behind the neck

Greg Everett
Grg Th
August 18 2020
Would you suggest any modifications for the snatch or its variants to work on keeping the bar close and toward the body after the 1st pull (past the knees)? Ex. hang snatches below the knee in place of programmed full snatches for the same reps, sets and weight?
Probably not unless it's extremely bad. In that case, I'd be more inclined to use a slow-pull snatch rather than any partial.

Greg Everett
Grg Th
August 25 2020
Never have maxed out on my OHS, Sn balance, or jerk BNK. Its been a while since Ive maxed my power clean and F squat as well, though I have a good idea of where its at.
When would you recommend going for some heavy singles in these lifts to get some accurate numbers to use? Just took a week of your 5 week squat bump program and ready to start a new one again.
Jerk bnk is always based off jerk. Snatch balance and OHS can be estimated and if they're not exercises you use regularly, just use your best snatch. If you want to test before you start, you can.

Greg Everett
Grg Th
September 23 2020
Fantastic results from this program.
So much so that my numbers may need to be increased. Just finished week 3 and here are 2 examples that may need to be evaluated:
3RM BTN Jerk: 90kg (best jerk was 85 from the front for 1 )
5RM Snatch push press: 74kg, (best snatch was 63kg)
What would you suggest to input to programmed weights off?
I'd increase those things maybe about 50% of the total improvement for calculating weights on those exercises just so it's not such a dramatic change, and if it feels too easy, then add a bit more by feel.

Greg Everett
Bill Hinchen
October 3 2020
Any suggestions for jerk recovery substitutions? No power racks at my gym. Thanks in advance.
You can do handstand holds and hold all your jerks in the split a couple seconds before recovering.

Greg Everett
Quentin Freeth
October 7 2020
For exercises such as heaving snatch balance, or say day 6 complexes what are the percentages based off? Not like you ever do a 1rm of a heaving snatch balance, but I read somewhere on the site that percentages are of the exercise they accompany unless specified otherwise? Also, in that vein, should pause back squat percentages eg for week 1 be based off of standard back squat 1rm?
All snatch balance variations are based off best snatch balance. If you don't have one, use best snatch as a starting point. All squat variations are based on the primary variation, so yes, pause BS would be off best BS.

Greg Everett