This is a 12-week, 5 day/week cycle that peaks for max snatch and clean & jerk.
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.
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
Power Snatch from Power Position
3 x 3 @ 50 %
D
Snatch
5 x 2 @ 70, 70, 75, 75, 75 %
E
Halting Snatch Deadlift
3 x 3 @ 80 %
F
Back Squat
5, 5, MAX @ 70 %
Circuit
G
3 sets: Weighted Plank x 20-30 sec
Prep
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.
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
Jerk Balance
4 x 3 @ 25 %
D
Overhead Squat
3, 3, 2, 2, 2 @ 65, 70, 75, 75, 75 %
E
Snatch Push Press
3 x 5 @ 70 %
F
Pause Jerk Dip Squat
3 x 3 @ 90, 95, 100 %
Circuit
G
3 sets: A1. Side Plank Leg Lift x 10-15/side A2. Bent Row x 12-15
Prep
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.
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
Power Clean from Power Position
3 x 3 @ 50 %
D
Clean & Jerk
5 x 3 @ 70, 70, 75, 75, 75 %
E
Halting Clean Deadlift
3 x 3 @ 80 %
F
Front Squat
3 x 3 @ 65 %
Circuit
G
3 sets: Hanging Leg Raise x max (substitute knees to elbows)
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.
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
Tall Snatch
3 x 3 @ 25 %
D
Snatch
2, 1, 1, 1, 1, 1, 1 @ 70, 75, 80, 85, 75, 80, 85 %
E
Tall Clean
3 x 3 @ 25 %
F
Clean & Jerk
3, 2, 2, 2, 2, 2, 2 @ 70, 75, 80, 85, 75, 80, 85 %
G
Back Squat
5, 4, 3, 3, 3 @ 70, 73, 76, 76, 76 %
Circuit
H
Abs & accessory work of choice - Use this time to focus on individual weaknesses/problems
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.
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
Jerk Behind the Neck From Split
4 x 3 @ 25 %
D
Snatch with No Jump from Power Position
5 x 2 @ 50 %
E
Push Press
3 x 5 @ 70 %
F
Clean Deadlift
3 x 3 @ 100, 105, 110 %
Circuit
G
3 sets: A1. Anti-Rotation Russian Twist x 12-15/side (in GHD or on floor) A2. Pull-ups x max (assist as needed to do 10 minimum/set)
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.
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.