Cycle 2 Week 5

DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch 

1x2@60,70,80,85 1x1@90%

Power Clean and Power Jerk and Split Jerk

 1x1+1+1@ 60,70, 75, 2x1+1+1@80%

STRENGTH BARBELL LIFTS 

Sots Press 

Work to a Daily Best Set of 5 Reps 

Back Squat: Keep the same weight for all 3 sets.

3x5 heavier than last week

ACCESSORY

Over head walking lunge

3x10 AHAP (snatch or clean and press to top position) If you want to work this into a metcon do it. Just make sure to increase your load every round. Work to at least 10 lbs heavier than last week. 

DAY 2

COMPETITION BARBELL LIFTS 

Clean Grip Overhead Squat: With the weight on the blocks start with arms locked out in the bottom the the OHS

Work to your best set of 3 reps

Video Your Best attempt, Make sure the knees do not cave in.  Keep a strong base. 

STRENGTH BARBELL LIFTS 

Front Squats

7x4 @70% (Speed, Speed, Speed)

Kang Squats   

5x3 @70-75% of your best snatch

(This should whole workout shoulds take you 30 min or less to complete once you're warmed up)

DAY 3 

COMPETITION BARBELL LIFTS 

Snatch Snatch High Pull + Snatch: Do not let the weight touch the floor  

1x2+1@60,70,80,85%  

Clean Pull + Squat Clean  

1x2+1@60,70,80,85%  

STRENGTH BARBELL LIFTS 

Power Jerk Re-Rack to Shoulders: Hold in the power position for 3 seconds  

Work to Best set of 3 --> Drop 20% and do 1 ME set without a pause 

DAY 4 

COMPETITION BARBELL LIFTS 

Snatch 

Go to a max no more than 3 misses

Clean and Jerk 

Go to a max no more than 3 misses

STRENGTH BARBELL LIFTS 

Back Squat 

3x3: Keep the same weight for all 3 sets. On average the weight difference should be 10%~ > Mondays squat session.

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Cycle 2 Week 4

DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Clean and Jerk 

1x2+1@ 60,70,80% 2x2+1@85% 

Hang Power Snatch

1x3@50,60,70% 2x2@80% 

STRENGTH BARBELL LIFTS 

Behind The Neck Split Jerk

Work to a Daily Best Set of 3 Reps 

Back Squat: Keep the same weight for all 3 sets.

3x5 heavier than last week

Accessory

Over head walking lunge

3x10 AHAP (snatch of clean and press to top position) If you want to work this into a metcon do it. Just make sure to increase your load every round. 

DAY 2

COMPETITION BARBELL LIFTS 

Clean Grip Overhead Squat: With the weight on the blocks start with arms locked out in the bottom the the OHS

Work to your best set of 3 reps (This should be 120-130% of your best snatch)

STRENGTH BARBELL LIFTS 

Front Squats

6x4 @75% (Speed, Speed, Speed)

Kang Squats   

5x3 @70-75% of your best snatch

DAY 3 

COMPETITION BARBELL LIFTS 

Snatch off the Block  

1x3@50,60,70,80 1x1@85% (if you feel good take 2 sets and go for a max) 

Snatch High Pull off the Blocks  

3x4@90%

STRENGTH BARBELL LIFTS 

Power Jerk Re-Rack to Shoulders  

Work to Best set of 4x3 --> Drop 20% and do 2 ME sets 

DAY 4 

COMPETITION BARBELL LIFTS 

Snatch (If you feel good take two extra sets and try and hit a PR)

Work up to 3 singles at 95% then drop and do 1 single emom for 10 min with 75%

Clean and Jerk 

Work up to 3 singles at 95% then drop and do 1 single emom for 10 min with 75%

STRENGTH BARBELL LIFTS 

Back Squat 

3x3: Keep the same weight for all 3 sets. On average the weight difference should be 15%~ > Mondays squat session.

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Cycle 2 Week 3

DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch hold at the knee for 2 sec.

1x2@ 50,60,70,80 1x1@85,90% 

Power Clean 

1x3@60,70% 2x2@80,85% 

STRENGTH BARBELL LIFTS 

Behind The Neck Split Jerk

Work to a Daily Best Set of 3 Reps 

Back Squat: Keep the same weight for all 3 sets.

3x5 AHAP 10 lbs heavier than last week

DAY 2

COMPETITION BARBELL LIFTS 

Clean Grip Overhead Squat: With the weight on the blocks start with arms locked out in the bottom the the OHS

Work to your best set of 3 reps 

STRENGTH BARBELL LIFTS 

Front Squats

5x4 @75% (Speed, Speed, Speed)

Kang Squats   

Work to Daily Best Set of 5x3 @70% of your best snatch

DAY 3 

COMPETITION BARBELL LIFTS 

Hang Squat Clean 

1x2@60,70,75% 3x2@80% 

Jerk of the Rack: rerack to shoulder 

1x3@60,70,75% 3x2@80%

STRENGTH BARBELL LIFTS 

Snatch Grip Dead Lift 

4x3 120% of snatch 

DAY 4 

COMPETITION BARBELL LIFTS 

Snatch 

Work up to 3 singles at 92.5% then drop and do 1 single emom for 10 min with 75%

Clean and Jerk 

Work up to 3 singles at 92.5% then drop and do 1 single emom for 10 min with 75%

STRENGTH BARBELL LIFTS 

Back Squat 

3x3: Keep the same weight for all 3 sets. On average the weight difference should be 15%~ > Mondays squat session.

Cycle 2 Week 2

DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Hang Power clean hold at the knee for 2 sec.

1x3@ 50,60,65% 2x3@70% 

Snatch High Pull

1x3@70% 3x3@80%

STRENGTH BARBELL LIFTS 

Behind The Neck Split Jerk

Work to a Daily Best Set of 3 Reps 

Back Squat: Keep the same weight for all 3 sets.

3x5 AHAP 10 lbs heavier than last week

DAY 2

COMPETITION BARBELL LIFTS 

Snatch of the blocks Quick Reset 

1x3@50,60,70% 2x3@75%

Power Clean 

1x2@50,60% 2x2@70%

Jerk: re-rack to your shoulders

4X3@75%

STRENGTH BARBELL LIFTS 

Front Squats

5x5 @70% (Speed, Speed, Speed)

Snatch Grip Dead Lifts: Halt 2" and at your knees  

Work to Daily Best Set of 3x3 AHAP 

Good Morning 

3x4 AHAP

DAY 3 

COMPETITION BARBELL LIFTS 

Power Snatch

1x3@50,60,70% 3x2@75% TAG

Clean and Jerk:  

1x2+3@60,70,75% 2x2+3@80%

STRENGTH BARBELL LIFTS 

Clean Dead Lift 

4x3 120% of Clean 

DAY 4 

COMPETITION BARBELL LIFTS 

Snatch 

Work up to 3 singles at 90% then drop and do 1 single emom for 8 min with 75%

Clean and Jerk 

Work up to 3 singles at 90% then drop and do 1 single emom for 8 min with 75%

STRENGTH BARBELL LIFTS 

Back Squat 

3x3: Keep the same weight for all 3 sets. On average the weight difference should be 15%~ > Mondays squat session.

Cycle 2 Week 1

Day 1 

Competition Barbell Lifts Based Off Your PRS

1 Hang Power Snatch + 2 Hang Squat Snatch From the Knee

1x1@ 50,60,65% 2x1@70% 

1 hang Power Clean + 2 Squat Cleans  

1x1@ 50,60,70% 2x1@75%

Strength Barbell Lifts 

Behind The Neck Split Jerk

Work to a Daily Best Set of 3 Reps 

Back Squat 

3x5 AHAP (plan an 6 Week goal) 

Day 2

Competition Barbell Lifts 

1 Squat Clean + 2 Split Jerks 

1x1@50,60,70% 1x3@75%

Strength Barbell Lifts 

Front Squats

5x5 @70% (Speed, Speed, Speed)

Push Press

Work to Daily Best Set of 3 

Good Morning 

3x4 AHAP

Day 3 

Competition Barbell Lifts 

Snatch

1x3@50,60,70 2x3@75% 2x2@80%

Strength Barbell Lifts 

Over Head Squat 

4x3 @80% of Snatch

Snatch Grip Deadlift Pause at the knee for 3 Sec 

4x3 AHAP

Competition Week 12!

Alright party people!! Let's put this cycle in the books! I hope your technique is dialed in and you feel ready to smash some weight...because you get to do that in...5 days lol =-) See you at the lift!

Day 1 

Snatch: 1x2 @60,70,80,85% 1X1 EMOM @70% for 8 min (if you miss you're dead to me) 

Clean and Jerk 1x1 @60,70,80,85% 1X1 EMOM @70% for 8 min (if you miss you're dead to me) 

Front Squat 1x2 @60,70,80,85%

Jerk from the Rack: 4x3 AHAP 

Day 2 

Power Snatch 1x2 @60,65% 2x2 @70%

Power Clean and Split Jerk 1x1+2 @60,65% 2x1+2 @70%

Back Squat 1x2 @60,70 2x2@80%

Day 3 

Snatch 1 rep EMOM for 12 min

Power Clean and Split Jerk 1+2 EMOM For 12 min 

3 stop Snatch Pulls 4x2 @90% best snatch  

Competition 

Start planning your reps and attempts and either comment or email me your plan. I'll guide you from there if you need it. 

Week 11

Service here is super sketch, I'll upload the next three days as soon as I get better service. This is our last week before our in house competition next Saturday. Be crisp and maintain focus. 

DAY 1

Competition Barbell:

Snatch 1x2 @60,70,80,85 1x1 @90% 1x1 @95% 1x1 @90%

Clean and Jerk 1x1 @60,70,80,85,90,95,90

Strength Barbell:

Front Squat 1x2 @60,70,75,80,85 1x1@90% 1x1@95%, 1x2@90%

Push Press: work to best set of 3 reps- while you're doing your front squats.  

DAY 2

Competition Barbell:

Power Snatch+Snatch Balance 1x2+1 @50,60,70,75%

Power Clean and Jerk: with 3 second hold in the power position before jerking the bar. 1x2+1 @50,60,70,75%

Strength Barbell:

Back Squat 1x2 @60,70,75,80,85 1x1@90% 1x1@95%, 1x1@90%

Clean High Pull: work to best set of 3 reps- while you're doing your Back squats.  

DAY 3

Competition Barbell:

Snatch 1x1 @60,70,80,85,90,95%

Clean and Jerk 1x1 @60,70,80,85,90,95%

Strength Barbell:

Front Squat 1x2 @60,70,75,80,85 1x1@90% 1x1@95%, 1x1@90%

DAY 4

Competition Barbell:

Snatch 5 attempts between 95-100% 1RM

Clean and Jerk 3 attempts between 95-100% 1RM

Week 10

DAY 1

Snatch 1x2 @60,70,80,85 1x1 @90%

Power Clean and Power Jerk 1x3+3 @50,60,65,70% 

Snatch Grip Dead Lift: Stop at 2" and Knee for 2 Sec 3x4@80%

Back Squat 1x2 @60,70,75,80, 2x2 @ 85% 2x1 90%

DAY 2

Hang Power Snatch and Over head Squat `1x2+2 @50,60,65,70% 

Clean 1x2 @60,70,75,80% 2x2 85% 1x1 @90%

Front Squat 1x3 @60,70,75,80,85%

Strict Press + Push Press + Push Jerk 4x3+3+3 (10 lbs heavier than last week)

DAY 3

Snatch High Pull + Snatch 1x2+2 @60,  1x2+2 @70,80,85% 

Clean 2" + Knee + Hip (Anyhow above the knee) 1x3 @50,60,70% 

Clean Dead Lift 3x5 @ 85%

DAY 4

Snatch 1x5 @95% 

Clean and Jerk 1x5@95%

RDL 4x8 20 lbs heavier than last week. 

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Week 9

Day 1

Snatch 1x2 @60,70,80,85 1x1 @90%

Power Clean and Power Jerk 1x3+3 @50,60,65,70% 

Front Squat 1x3 @60,70,75,80,85%

Day 2

Power Snatch and Over head Squat `1x3+3 @50,60,65,70% 

Clean 1x2 @60,70,75,80% 2x2 85% 1x1 @90%

Back Squat 1x3 @60,70,75,80,85%

Strict Press + Push Press + Push Jerk 4x3+3+3 AHAP

Day 3

Snatch High Pull + Snatch 1x2+2 @60,  1x2+2 @70,80,85% 

Hang Power Clean (Anyhow above the knee) 1x3 @50,60,70% 

Front Squat 1x2 @60,70,80,85,80%

Day 4

Snatch 1x5 @92% 

Clean and Jerk 1x5@92%

RDL 4x8 20 lbs heavier than last week. 

Week 8

Week 4

DAY 1

Clean and Jerk 1x2+1 @ 60,70,75% 2x2+1 @ 80%

Hang Power Snatch (% of snatch) 1x3@50,60,65% 2x2@70%

Back Squat 1x4@60,70,% 2x4@75% 2x3@80%

Behind the Neck Push Press (off best Jerk) 1x3@50,60,65%, 2x2@70%

Barbell Overhead Walking Lunge 3x3 per leg AHAP

Day 2 

Snatch off Block From knee (off best snatch) 1x3@50,60,70,80,85%

Snatch High Pull Off Block From Knee (Off best snatch) 4x3@90%

Front Squat (off your best FS) 1x3@60,70,80,85%, 2x2@80%

Power Jerk (Off best jerk) 1x3@50,60,65,70

Good Morning 3x3 10 lbs heavier that last week

Day 3 

Power Clean (Off best Clean) 1x3@50,60,65,70,75  

Hang Power Snatch + OHS (off Best snatch) 1x1+3@50,60,65% 3x1+3@70%

Back Squat 1x3@60,70% 2x3@80%, 2x2@85%

Hip Press 4x4 AHAP

Dumbbell Reverse Lunge 4x4 AHAP

Day 4 

Snatch 5 Singles at 90% 

Clean and Jerk 5 Singles at 90%

RDL4x6 AHAP

Week 7

Day 1 

Snatch 1x2@50,60,70,80% 1x1@85%, 1x1@90%

Power Clean 1x2@50,60,65%, 2x2@70% 

Back Squat 1x3@60,70,80,85,80% 

Push Press 3x4 AHAP

Day 2 

OHS (based off your best OHS) 1x4@50,60,65% 2x3@70% 

Front Squat (off your best FS) 1x3@60,70,75%, 2x2@80%

Good Morning 3x3 AHAP

Day 3 

Hang Clean 1x2@60,70%, 3x2@80%

Jerk (From the shoulder) 1x2@60,70% 2x2@80%

Back Squat 1x2@60,70,80% 2x2@85% 

Snatch Grip Deadlift 4x3 AHAP

Day 4 

Warm Up.

Starting with 65lbs on the bar max your squat snatch for the day. No misses. If you miss your done. 10 min time cap. 

Starting with 95lbs on the bar max your Clean and Jerk for the day. No misses. If you miss your done. 10 min time cap.

RDL 4x6 (per leg) AHAP