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Monday March 24 2014
Comments (20)  |  Help  |  Programs  |  Exercises

Alyssa Snatch
  • Clean + Front Squat + Jerk - 75% x (1+1+1) x 5
  • Snatch Deadlift + High-Hang Snatch + Snatch - 70% x (1+1+1) x 5
  • Halting Clean Deadlift (upper thigh) + Finish - 100%x3x5
  • Back Squat - 75%x6, 80%x1,  75%x6, 83%x1, 75%x6, 85%x1
Week 1 of 12

Questions? Get answers here or post in comments.
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20 Comments
matt 2014-03-24
what is the focus of the new cycle?
Fredrik 2014-03-24
Hi,

Wonder the same as Matt. What will the new cycle focus at?

/ Fredrik, Sweden
Greg Everett 2014-03-24
This cycle will have a lot of complexes in the first 8 weeks, focusing largely on pulling strength and overhead strength, but still w plenty of leg work. The last 4 weeks will be competition/testing prep phase.
Greg 2014-03-24
Is the halt cleaned deadlift 100% of your clean or deadlift?
Steve Pan 2014-03-24
Greg -

It will be percent of your best clean.
Kari 2014-03-25
Can anyone clarify for me what "finish" means exactly? I see halting clean deadlift + finish and am not sure what to do with that. Thanks.
Steve Pan 2014-03-25
Finish is just the top extension and a small break of the elbow to guide the bar up the hips.
Michael K. 2014-03-26
I am curious ... What sort of stimulus are we expecting with the combination of 6s and 1s in the back squat? (Most of the other programs you have published have started with higher-rep sets earlier and then moved to higher intensity later in the cycle.)

Thanks!
Greg Everett 2014-03-26
Michael K.

Leg stimulus. Just one way to get both some volume and intensity into a single session.
Aaron G 2014-04-09
For the Clean+ front squat+ jerk complex, is that the percentage of max clean or max clean and jerk
Steve Pan 2014-04-09
It will be off of your best clean & jerk.
Joe C 2014-05-18
Where is the programing of the final 4 weeks? i kno its competition prep but what does that exactly consist of?
Steve Pan 2014-05-19
Joe -

This is the current website cycle and will be released week to week. The last weeks will involve going to a heavy single and working with back off sets. The last week will taper a bit and work to a max on the last Saturday.
nada 2014-05-20
When it says (1+1+1) x 5 does it mean to do the combo then rest then do it 4 more times? And also what are the rest periods?
Steve Pan 2014-05-21
Nada -

Please read the Program Help section to the right. (1+1+1) x 5 will be 5 sets of that sequence. You will rest 2-3 minutes between sets.
Yen 2014-06-05
can we use this cycle prog for 17-19yr old who has started weightlifting 2 or 3 yrs exp? thanks
justin 2015-04-15
When it comes to the 6 squats then 1 heavy squats whats the rest between them?
Steve Pan 2015-04-22
Justin -

3-5 minutes should be sufficient rest.
Justin 2015-04-23
is the heavy squat immediately after the 6 squats? For example do i take the 3 min rest in between the two, after the 6 squats then after the 1 heavy then again after the 6. Or do I do 6 squats right into a heavy one and then a break
Steve Pan 2015-04-24
Take appropriate rest between every set. You do not have to take the heavier one rep sets right after the sets of 6.
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