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Quick & Classic
4 weeks

This is a quick 4-week block that focuses on the snatch and clean & jerk and goes for maxes on the last Saturday. Plenty of work on the classic lifts, but still doing pulls, powers and hang lifts as well.

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Monday October 24 2011
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 5 x 3 (~70-80%)
  • Snatch pull - 4 x 4
  • Pause back squat - 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.

This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4.

Week 1 of 4
Tuesday October 25 2011
Comments (7)  |  Help  |  Programs  |  Exercises

  • Power snatch + snatch - 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
  • Power clean + power jerk - 75% x 5 sets
3 sets; no rest:
400 m row
10 push press behind the neck
Wednesday October 26 2011
Comments  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 5 x 3 (~70-80%)
  • Clean pull - 4 x 4
  • Front squat - 4 x 2
Feel out weights for each exercise that are challenging but not max efforts.
Thursday October 27 2011
Comments (5)  |  Help  |  Programs  |  Exercises

  • Hang snatch (below knee) - 75% x 2 x 5
  • Hang clean (below knee) - 75% x 2 x 5
  • Heaving snatch balance - 4 x 3
For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg
Saturday October 29 2011
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
  • Front squat - heavy single; 90% x 1 x 2
4 sets; no rest:
10 KB swings
10 DB chainsaw row/arm
Monday October 31 2011
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 5 x 2 (~75-85%)
  • Snatch pull - 4 x 3
  • Pause back squat - 5 x 2
Aim to add weight to each exercise from what you used last week.

Week 2 of 4
Tuesday November 1 2011
Comments  |  Help  |  Programs  |  Exercises

  • Power clean + power jerk - 75% x 3 sets, 80% x 2 sets
  • Power snatch + snatch - 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1
3 sets; no rest:
20 KB swings
10 pull-ups
Wednesday November 2 2011
Comments (4)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 5 x 2(~75-85%)
  • Clean pull - 4 x 3
  • Front squat - 4 x 2
Aim to beat the weights you used last week for these exercises.
Thursday November 3 2011
Comments (2)  |  Help  |  Programs  |  Exercises

  • Hang snatch (below knee) - 75% x 2 x 3, 80% x 2 x 2
  • Hang clean (below knee) - 75% x 2 x 3, 80% x 2 x 2
  • Heaving snatch balance - 4 x 2; add weight from last wk
3 sets; no rest:
20 topside plate halfmoons
5 T-push-up/side
Saturday November 5 2011
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
  • Front squat - heavy single; 90% x 1 x 2
For 5 minutes:
5 sandbag power clean
5 sandbag push press
5 sandbag bent row
Monday November 7 2011
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 5 x 1 (~80-90%)
  • Snatch pull - 4 x 2
  • Pause back squat - 5 x 1
Aim to add weight to each exercise from what you used last week.

Week 3 of 4
Tuesday November 8 2011
Comments  |  Help  |  Programs  |  Exercises

  • Power clean + power jerk - 75%, 80%, 80%+ x 3
  • Power snatch + snatch - 75%, 80%, 80%+ x 3
4 sets; no rest:
10 topside plate halfmoons
10 HLR

On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you're feeling good.
Wednesday November 9 2011
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 5 x 1 (~80-90%)
  • Clean pull - 4 x 2
  • Front squat - 5 x 1
Aim to add weight from what you used last week.
Thursday November 10 2011
Comments  |  Help  |  Programs  |  Exercises

  • Hang snatch (below knee) - 75% x 2, 80% x 2, 85% x 1 x 3
  • Hang clean (below knee) - 75% x 2, 80% x 2, 85% x 1 x 3
  • Heaving snatch balance - 4 x 1; add weight from last wk
3 sets; no rest:
10 1-arm KB swings/side
15 push-ups
Saturday November 12 2011
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
  • Front squat - heavy single; 90% x 1
3 sets; no rest:
5 box jump
15 pull-ups
Monday November 14 2011
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 2, 85% x 1, 90% x 1
  • Clean & Jerk - 80% x 1 x 2, 85% x 1, 90% x 1
  • Front squat - 80% x 2, 85% x 1 x 2
Week 4 of 4
Tuesday November 15 2011
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power snatch - 70% x 1 x 5
  • Power clean & jerk - 70% x 1 x 5
  • Clean Pull - 90% x 2 x 3
3 sets; no rest:
300 m row
15 KB swings
Wednesday November 16 2011
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & Jerk - 80% x 1 x 3
  • Snatch Pull - 90% x 2 x 3
Thursday November 17 2011
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power snatch - 60% x 1 x 8
  • Power clean & jerk - 60% x 1 x 8
Saturday November 19 2011
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max
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