This is an 12-week, 5 day/week cycle with a lot of complexes to improve snatch, clean and jerk technique, as well as positional strength to support big snatches and clean & jerks for the first 8 weeks.
The final 4 weeks prepare for competition or max snatch and clean & jerk testing with on the minute singles.
Note: This program does NOT include coaching.
Prep
A
Team Warm-Up
Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series
Prep
B
Prep A-1
1-3 sets: P1. Band Snow Angel x 10-12 P2. Supine Iso Adduction Knees to Chest x 10-15 P3. Poliquin Step-up x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.
C
Snatch High-Pull + Hang Snatch (Below Knee)
4 x 3 @ 70, 75, 75, 75 %
D
Snatch Pull
3 x 3 @ 75 %
E
Floating Halting Snatch Deadlift on Riser
3 x 5 @ 80 %
F
Back Squat
3 x 10 @ 55 %
Successory
G
3 sets: A1. Weighted Glute Bridge x 10 A2. Weighted Plank - 20-30 sec
Recovery
H
Team Post-Workout Stretching
Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)
Prep
A
Team Warm-Up
Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series
Prep
B
Prep B-1
1-3 sets: P1. Band External Rotation x 8-12 P2. Banded Wall Slide x 10-15 P3. Single-leg Bench-Supported Glute Bridge x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.
C
Snatch Pull to Hold + Dip Power Snatch + Dip Snatch
4 x 5 @ 65, 65, 70, 70 %
D
Overhead Squat
3 x 3 @ 70 %
E
Snatch Push Press
3 x 5 @ 70 %
Successory
F
3 sets: A1. Low Cable Row (sub bent row) x 10-15 A2. V-ups x max A3. Back Squat Jump (20% of BS) x 3
Prep
G
Team Post-Workout Stretching
Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)
Prep
A
Team Warm-Up
Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series
Prep
B
Prep C-1
1-3 sets: P1. Scap Pull-up x 10-15 + 10-20 sec hold last rep P2. Sidelying Hip Internal Rotation + Iso Adduction x 10-15 P3. TKE x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.
C
Clean Pull to Hip + Hang Clean (below knee) + Jerk
4 x 5 @ 70, 75, 75, 75 %
D
Clean Pull
3 x 3 @ 75 %
E
Floating Halting Clean Deadlift on Riser
2 x 5 @ 80 %
F
Clean Deadlift
3 x 5 @ 90, 95, 100 %
Successory
G
Weighted Side Plank - 3 x 20--30 sec
Recovery
H
Team Post-Workout Stretching
Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)
Prep
A
Team Warm-Up
Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series
Prep
B
Prep D-1
1-3 sets: P1. Banded Wall Slide x 10-15 P2. Parallel Squat Band Abduction x 10-15 P3. Supine Banded Plank March x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.
C
Muscle Snatch
3 x 3 @ 35 %
D
Snatch
3, 3, 2, 3, 3, 2, 3, 3, 2 @ 70, 75, 80, 70, 75, 80, 70, 75, 80 %
E
Clean & Jerk
4, 4, 3, 4, 4, 3, 4, 4, 3 @ 70, 75, 80, 70, 75, 80, 70, 75, 80 %
F
Back Squat
3 x 10 @ 63 %
G
Stiff-Legged Deadlift (SLDL)
3 x 6 @ 45 %
Successory
H
Ab work of choice - have fun and get some variety! Optional: Beach work of choice
Recovery
I
Team Post-Workout Stretching
Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)
Prep
A
Team Warm-Up
Following is a complete warm-up. You don’t need to do all of it—use as much of it as you need. 1. 2-10 min monstructural (bike, row, etc) 2. Foam Rolling Series 3. Dynamic Warm-up (DROM) Series 4. Lower Body WU Mobility Series 5. Upper Body WU Mobility Series
Prep
B
Prep E-1
1-3 sets: P1. IYT x 5/5/5 P2. Glute-Ham Bridge Walkout x 6-10 P3. Wall Slide + Lift-off x 10-15 Think of this as the minimum—feel free to do any of these exercises on other days as well, and of course, add others you have found are necessary or valuable for you.
C
Hang Snatch
3 x 3 @ 65 %
D
Front Squat + Jerk
5, 5, 4, 4 @ 70, 70, 75, 75 %
E
Segment Power Clean + Push Press
3 x 6 @ 70 %
Successory
F
3 Sets: A1. Pull-up x max A2. Hanging Leg Raise A3. Back Squat Jump (20% of BS) x 3
Recovery
G
Team Post-Workout Stretching
Do this complete circuit, or use only the stretches you need. You can also do some stretches between accessory work sets to save time. Hold each stretch for 20-60 seconds. If you use shorter holds, ideally do 2-3 sets of the series. Breathe deeply and try to relax into the stretches. Don’t push to the point of straining—if you’re sore the next day, you’re stretching too hard. You can also do most of these stretches as PNF contract-relax reps: Get into a stretched position and hold for 20-30 seconds, then isometrically contract the muscle(s) you’re stretching for 5-6 seconds at about 40-50% effort, then relax and move into a deeper stretch for 5-6 seconds, and repeat this 5-6 times. You can also add a contraction of the agonist muscles as you move into the deeper stretch, e.g. if stretching the hamstrings, tighten the quads and hip flexors. Lower body • Lying hamstring • Butterfly • Glute crossover • Straddle • Pigeon • Quad/hip flexor • Spiderman lunge • Russian Baby Maker • Ankle • Hurdler or Modified hurdler • Front Splits Upper Body • Weighted Shoulder Flexion • Leaning bar hang • 1-Arm Lat hang • Doorjamb Pec • Underarm + Rotation • Apley Push • Barbell Rack Stretch • Wrist flexion, extension, ulnar deviation (with hook)
In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.