This is a 9-week, 5 day/week cycle of snatch and clean & jerk complexes leading into a peak for max snatch and clean & jerk, with a focus on strengthening the back and the pull.
Nice and simple cycle with moderate volume and high (although flexible) intensity, and all accessory work prescribed to work on stability.
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-2
1-3 sets: P1. Band External Rotation + Press x 10-12 P2. Medball Straddle Adduction x 10-15 P3. Step-Through 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
4 x 3 @ 70 %
D
Hang Snatch Pull
5, 4, 3, 3 @ 80, 85, 90, 90 %
E
Pause Back Squat
3 x 5 @ 70 %
Uncategorized
F
Accessory 5.1 - Day 1
2-3 sets: A1. DB Lunge x 10-12/leg A2. Jack knife complex x 2/2/2 x max The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last set.
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)
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-2
1-3 sets: P1. Face Pull (split grip) x 10-15 P2. Banded No-Wall Slide x 10-15 P3. Iso Adduction 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 with No Jump from Power Position
5 x 2 @ 50 %
D
Snatch Push Press + Overhead Squat
4 x 7 @ 65 %
Uncategorized
E
Accessory 5.1 - Day 2
2-3 sets: A1. Deadbug x max A2. Arnold Press x 12-15 A3. Pull-up x max (assist as needed for 8-10 minimum) The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last set.
Recovery
F
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-2
1-3 sets: P1. Band Pull-Apart x 10-15 P2. Standing Banded Hip Internal Rotation x 10-15 P3. Leg Extension (5 sec ecc) x 8-12 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 + Hang Clean
4 x 3 @ 70 %
D
Hang Clean Pull
5, 4, 3, 3 @ 80, 85, 90, 90 %
E
Parallel Back Squat
3 x 5 @ 60 %
Uncategorized
F
Accessory 5.1 - Day 3
2-3 sets: A1. Hanging Leg Raise x max A2. Staggered DB RDL x 10-12/side A3. DB Curl x 12-15 The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last set.
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)
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-2
1-3 sets: P1. Scap Pull-up Circles x 10-15 P2. Band Side Shuffle x 10-12/side P3. Band Coil Single-Leg Hinge + Knee Raise x 8-12 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
Segment Snatch
5 x 1 @ 70, 75, 80, 80, 80 %
D
Segment Clean + Jerk
5 x 2 @ 70, 75, 80, 80, 80 %
E
Front Squat
5, 4, 3, 3, 3 @ 70, 75, 80, 80, 80 %
F
Romanian Deadlift (RDL)
3 x 5 @ 40 %
Uncategorized
G
Accessory 5.2 - Day 4
2-3 sets: A1. Anti-Rotation Russian Twist x 12-15/side A2. Squat Vertical Jump x 5 The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last 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. 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-2
1-3 sets: P1. IYT + Snow Angel x 5/5/5 + 10 P2. Hamstring Bridge x 10-15 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
Push Press + Power Jerk + Jerk
4 x 3 @ 65 %
D
Power Clean
4 x 3 @ 70 %
Uncategorized
E
Accessory 5.1 - Day 5
2-3 sets: A1. Barbell Side bend x 12-15/side A2. Bent Row x 12-15 A3. Sidelying DB Tricep extension x 12-15 The goal is to gradually increase the weight you can use in these exercises. Once you reach the top of the rep range, increase the weight slightly and use it until you can again reach the top rep number. Effort should be moderate to high, but remember this is accessory work, so don’t blow yourself out. For upper body exercises, you can push until near failure on last set.
Recovery
F
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.