Advanced Week 3, Day 4
A. Power Snatch - 70% x 2 x 3, 75% x 2 x 3
B. Power Clean - 70% x 2 x 3, 75% x 2 x 3
C1. Front Squat - 75% x 3 x 5
C2. GHD Hip Extenion - 5 x 8
Advanced Week 3, Day 3
A. Snatch Balance - 5 x 2 @ heavier than last week. 5 second pause at bottom on last rep
B. Pause Clean Deadlift + Clean Pull - 5 x 3+2 - Pause at knee
C1. Weighted Pull-ups - 4 x 5
C2. Weighted GHD Sit-up - 4 x 8
Read MoreAdvanced Week 3, Day 2
Warmup (empty barbell or very light)
A1. Muscle Clean - 3 x 5
A2. Tall Clean - 3 x 5
A3. Behind Neck Push Press - 3 x 5
A4. Power Jerk - 3 x 5
- Try to increase weight slightly for these.
Workout
B. Hang Clean + Below Knee Clean - 73% x 2+1 x 5
C. Clean High Pull - 85% x 3 x 5
D. Split Jerk - 75% x 2 x 5
Advanced Week 3, Day 1
Warmup (empty barbell or very light)
A1. Muscle Snatch - 3 x 5
A2. Pressing Snatch Balance - 3 x 5
A3. Drop Snatch - 3 x 5
A4. Muscle Snatch Under - 3 x 5
- Try to increase weight slightly for these.
Workout
B. Hang Snatch + Below Knee Snatch + OHS - 73% x 2+1+1 x 5
C. Snatch High Pull - 85% x 3 x 5
D. Back Squat - 80% x 4 x 6
Advanced Week 2, Day 5
A. Snatch Pull + Snatch - 75% x 2+1 x 4
B. Clean & Jerk - 75% x 2 x 3, 80% x 1 x 2
C. Back Squat - 80% x 2 x 5
Read MoreAdvanced Week 2, Day 4
A. Power Snatch - 70% x 2 x 5
B. Power Clean - 70% x 2 x 5
C1. Front Squat - 75% x 2 x 5
C2. Chin Up - 5 x 5
Advanced Week 2, Day 3
A. Snatch Balance - 5 x 3 @ heavier than last week
B. Pause Clean Deadlift + Clean Pull - 5 x 3+2 - Pause at knee
C1. Box Jump - 5 x 3
C2. Pendlay Row - 5 x 6
Advanced Week 2, Day 2
Warmup (empty barbell or very light)
A1. Muscle Clean - 3 x 5
A2. Tall Clean - 3 x 5
A3. Behind Neck Push Press - 3 x 5
A4. Power Jerk - 3 x 5
- Try to increase weight slightly for these.
Workout
B. Hip Clean + Hang Clean - 70% x 2+1 x 5
C. Clean High Pull - 80% x 3 x 5
D. Power Jerk - 75% x 3 x 5
Advanced Week 2, Day 1
Warmup (empty barbell or very light)
A1. Muscle Snatch - 3 x 5
A2. Pressing Snatch Balance - 3 x 5
A3. Drop Snatch - 3 x 5
A4. Muscle Snatch Under - 3 x 5
- Try to increase weight slightly for these.
Workout
B. Hip Snatch + Hang Snatch + OHS - 70% x 2+1+1 x 5
C. Snatch High Pull - 80% x 3 x 5
D. Back Squat - 80% x 3 x 6
Advanced Week 1, Day 5
A. Snatch Balance - 70% (of snatch) x 3 x 5
B. Snatch - 80% x 1 x 5
C. Clean & Jerk - 80% x 1 x 4
D. Back Squat - 75% x 5 x 4
Read MoreAdvanced Week 1, Day 4
A. Snatch Balance - 5 x 3 @ medium weight
B. Pause Clean Deadlift + Clean Pull - 5 x 3+2 - Pause at knee
C1. Box Jump - 5 x 3
C2. Pendlay Row - 5 x 6
Advanced Week 1, Day 2
Warmup (empty barbell or very light)
A1. Muscle Clean - 3 x 5
A2. Scarecrow Clean - 3 x 5
A3. Clean Pull Under - 3 x 5
A4. B/N Push Press - 3 x 5
A5. B/N Power Jerk - 3 x 5
A5. Split Jerk - 3 x 5
Workout
B. Hip Clean - 5 x 3
C. Push Press - 65% x 5 x 5
D. OHS - 70% (of snatch) x 5 x 3
Advanced Week 1, Day 1
Start of a new cycle and it's time to work on the 3rd pull and staying more connected with the barbell! Be ready for a lot of complexes and prescribed warm ups to insure you are drilling technique. We also recommend purchasing straps for this cycle as there will be a lot of work from the hip and hang positions. Here are the straps I recommend http://www.chikarasport.com/csstore/
Warmup (empty barbell or very light)
A1. Muscle Snatch - 3 x 5
A2. Pressing Snatch Balance - 3 x 5
A3. Drop Snatch - 3 x 5
A4. Muscle Snatch Under - 3 x 5
Workout
B. Hip Snatch - 5 x 3
C. Snatch High Pull - 5 x 3
D. Back Squat - 75% x 3 x 6
Advanced Week 7 (transition week), Day 4
A. Below Knee Power Clean - 70% x 3 x 4
B. BN Power Jerk + BN Split Jerk - Build to a tough 1+1
C. Goodmorning - 5 x 6 @ medium weight
Advanced Week 7 (transition week), Day 3
A. Muscle Snatch - 5 x 3 (light working weight)
B. Below Knee Power Snatch - 65% x 2 x 5
C. Snatch Balance - 70% x 3 x 4
D. Front Squat - 65% x 3 x 5
Advanced Week 7 (transition week), Day 2
A. Segmented Clean - 65% x 2 x 4 - Pause below knee and hang
B. Clean RDL - 80% (of clean) x 5 x 5
C. Power Jerk - 65% x 5 x 5
Advanced Week 7 (transition week), Day 1
A. Segmented Snatch - 65% x 2 x 4 - Pause below knee and hang
B. Push Press - 70% x 4 x 5
C. Back Squat - 65% x 5 x 5
Advanced Week 6, Day 4
A. Power Snatch - 60% x 1 x 5
B. Power Clean + Jerk - 60% x 1 x 4
C. Back Squat - 75% x 1 x 3
Read MoreAdvanced Week 6, Day 1
A. Snatch - 85% x 1 x 4
B. Clean & Jerk - 85% x 1 x 3
C. Clean Pull - 90% x 2 x 4
D. Back Squat - 70% x 2, 75% x 2, 80% x 2
Advanced Week 5, Day 5
A. Snatch - Work up to 85% x 1. Then small jumps to 95%
B. Clean & Jerk - Work up to 85% x 1. Then small jumps to 95%
C. Front Squat - 90% x 1
Read More