Block & Pull Cycle

Formats: Web, Text, Excel, | $20

Duration: 6 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate-High
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Pulling strength & power; snatch & clean pull finish

This is a 6-week cycle that uses a lot of lifting off the blocks and has an emphasis on pulling strength and power.

Notes:

You will need blocks for this cycle that can be adjusted to place the bar at mid-thigh and just below your knee.
The notation "2+1" means you will do 2 reps of the first exercise and 1 rep of the second in each set (for a total of 3 reps in that set). For example, "Push Press + Jerk - 65% x 2 +1" means 2 push presses, then 1 jerk in each set.
The notation "75% x 2(1+1)" means you will do 1 rep of the first exercise, then 1 rep of the next, and repeat that one more time. For example, "Clean pull + Clean - 75% x 2(1+1)" means you will do 1 clean pull, 1 clean, 1 clean pull, 1 clean in each set.

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Sample Week

Week 1 Day 1 Monday
Comments (20) | Help | Programs | Exercises

Block snatch pull + snatch (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
Block clean pull + clean (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
Clean deadlift to knee + clean pull - 65% x 3+1 x 3, 70% x 3+1 x 2
Front Squat - 60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2

This will be a tough cycle. Be smart with restoration and cut back on sets or weight if you find you're not recovering adequately (feeling tired is fine; missing prescribed lifts is a better indicator).

Week 1 of 6

Questions? Get answers here or post in comments.

Week 1 Day 2 Tuesday
Comments (8) | Help | Programs | Exercises

Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2
Hang power clean (below knee) - 50% (of clean) x 3 x 4
Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3

4 sets; no rest:
8 1-arm KB swings/arm
8 pull-ups

Questions? Get answers here or post in comments.

Week 1 Day 3 Wednesday
Comments (5) | Help | Programs | Exercises

Block snatch pull + snatch (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
Block clean pull + clean (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
Snatch deadlift to knee + snatch pull - 65% (of snatch ) x 3+1 x 3, 70% x 3+1 x 2
Pause back squat - 65% x 5 x 2, 70% x 5 x 4

Questions? Get answers here or post in comments.

Week 1 Day 4 Thursday
Comments (9) | Help | Programs | Exercises

Push press + jerk - 50% (of jerk) x 3+1 x 2, 60% x 3+1 x 2, 65% x 3+1 x 2
Hang power snatch (below knee) - 50% (of snatch x 3 x 4
Muscle snatch - 35% (of snatch) x 3 x 4
Pin back squat (just above parallel) - 50% x 3 x 2, 55% x 3 x 2, 60% x 3 x 2

3 sets; no rest:
400 m row
15 dips

Questions? Get answers here or post in comments.

Week 1 Day 5 Friday
Comments | Help | Programs | Exercises

Rest Day

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Week 1 Day 6 Saturday
Comments (3) | Help | Programs | Exercises

Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
Clean & jerk - 50% x 2(1+1), 60% x 2(1+1), 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), then to heavy single
Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3

4 sets; no rest:
10 DB push press
10 DB chainsaw rows/arm

Questions? Get answers here or post in comments.

Week 1 Day 7 Sunday
Comments | Help | Programs | Exercises

Rest Day

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