Week 1 Day 1 Monday
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- Power Snatch + Hang Snatch (mid-thigh) – 70% x 1+2 x 2, 75% x 1+2 x 5
- Floating Halting Snatch Deadlift on Riser (mid-thigh / 3 sec) – 80% x 5 x 3
- Back Squat (pause first 2 reps 3 sec) – 65% x 5 x 4
A1. Weighted Plank - 3 x 20-30 sec
A2. Weighted Glute Bridge - 3 x 10
This is a 12-week cycle that peaks for competition (or max snatch and clean & jerk testing) at the end of week 12. The first 8 weeks use complexes and pull variations to build strength and proper positions, and the last 4 weeks use on the minute singles to prepare for competition.
Volume: Moderate
Intensity: Moderate
Good For:
Competition prep
Improving pulling position/balance
Overall strength for the lifts
Laura Loves Lift – Week 1 of 12
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Week 1 Day 2 Tuesday
Comments (4) | Help | Programs | Exercises
- Snatch High-Pull + Snatch with No Jump – 60% x 1+2 x 6
- Jerk Bnk + Jerk – 70% x 2+1, 75% x 2+1 x 5
- Jerk Support (10 sec) – HS
A1. 1-Arm DB Row - 4 x 12-15
A2. Deadbug - 4 x 10+/side
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Week 1 Day 6 Saturday
Comments (2) | Help | Programs | Exercises
- Block Snatch High-Pull + Power Snatch + Snatch (mid-thigh) – 60% x 1+1+1 x 5
- Snatch Balance + Overhead Squat (% of SB) – 70% x 1+1, 75% x 1+1 x 5
- Push Press – 70% x 5 x 5
A1. Single-Leg DB RDL - 3 x 10/leg
A2. Abs of choice
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