J2FIT
Weightlifting, Functional Fitness, BodybuildingThis is an 6-week cycle that uses a lot of heavy triples, doubles, and singles to spike strength and power.
Additionally, implementing wave loading in the snatch and clean & jerk, and relies primarily on the competition lifts.
There is a large emphasis on front squat and pulling strength, as well as lean mass gain with high volume training with accessory lifts (bench, rows, push pressing, bodyweight, etc).
Also included is ab and lower back work, and will peak for competition or max snatch and clean & jerk testing at the end of week 6.
Volume: Moderate
Intensity: High
Good For:
1. Competition lift improvement
2. Competition preparation
3. A first timer trying more frequent heavy single lifting
Notes:
For heavy snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Snatch
4 x 2
B
Hang Power Clean
3 x 3
C
Back Squat
5 x 3
D
Snatch Deadlift
3 x 3
E
Med Ball Hanging Straight Leg Raise
4 x 10
A
Power Snatch + Overhead Squat
3 x 2
B
Power Jerk + Jerk
3 x 1
C1
Push Press
4 x 8
C2
Weighted Strict Pullup
4 x 8
D1
Bench Press
4 x 8
D2
Barbell Row
4 x 8
E
Weighted Back Extension
4 x 10
A
Clean and Jerk
6 x 2 @ 70, 75, 80, 83, 83, 83 %
B
Front Squat
4 x 2
Functional Fitness
C
Complete 4 total rounds, recording total time to completion in leaderboard. 10 turkish get ups (total, so 5 per side) ***use 20% of snatch 15 ghd sit ups 20 barbell back racked walking lunges (total, so 10 per side) ***use 40% of back squat 60 weighted second plank (45/25lbs) male/female Leaderboard instructions: Record total time to completion
A
Power Clean
3 x 3
B
Power Jerk
3 x 3
C1
Pendlay Row
4 x 8
C2
neutral grip dumbbell overhead press
4 x 8
D1
Dip
4 x 8
D2
Weighted Chin Ups
4 x 8
E
Good Morning
4 x 5
A
Snatch
3 x 1
B
Clean and Jerk
3 x 1
C
Clean Deadlift
10, 8, 6, 4, 2
D
Landmine Bar Twist
3 x 20
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
