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Steve prep
Monday January 2 2012

  • 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.
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Mike Burton 1 | 2012-01-02
Sir/Ma'am, I have a question concerning core work. I looked back at allot of your workouts that you have prescribed, and I don’t see allot of core work being prescribed. Is there a reason for that? Also, I noticed that there is not allot of work when it comes to handstands either. If I was to add this to your prescribed workouts how would you recommend I do it? Thanks for any help you can give.
Greg Everett 2 | 2012-01-02
Mike- From the about page - "If ab work is not prescribed during a certain cycle, it is expected that you do it on your own at least 3 days/week."I don't prescribe handstand work because it's not a high priority. If you want to practice handstands, you can work some in to the program, but I would do it after the weightlifting work.
Jon 3 | 2012-02-21
Dumb question but if i don't have blocks can I use bumpers and how high do I use.
Greg Everett 4 | 2012-02-21
Jon -Yes you can. The height of the bar is noted (mid-thigh) - you need to stack the bumpers high enough that the bar sits at that height.
Mikey 5 | 2012-06-25
question on the snatch pull + snatch, does this (65% x 2(1+1) x 3) mean 3 sets of 1 snatch pull + 1 snatch?
Steve Pan 6 | 2012-06-25
Mikey - It will be 3 sets of snatch pull plus snatch twice. A single set will be: snatch pull, snatch, snatch pull, snatch.
Mikey 7 | 2012-06-26
Thanks for your help Steve. one last question, does (Clean deadlift to knee + clean pull - 65% x 3+1 x 3) mean 3 clean deads to knee and 1 clean pull = 1 set??
Steve Pan 8 | 2012-06-27
Mikey - That is correct.
Charlie 9 | 2012-09-27
Are we suppose to calculate our 1RM and then work from there on the prescribed %'s? i.s Block snatch 1rm and then go through workout.
Steve Pan 10 | 2012-09-27
Charlie - You should use the percentages off of your lifts from the floor. Some exercises will say when to do heavy single followed by back off sets and that will be noted in the prescription.
Chris 11 | 2012-10-28
If I don't have blocks, would it be OK to just perform the block exercises from a hang?
Steve Pan 12 | 2012-10-29
If you don't have blocks hang versions of the lifts should be okay.
April 13 | 2014-08-26
On the Block snatch pull + snatch (mid thigh) - does this mean Block Snatch Pull + Block Snatch , both at mid thigh height? Or is is Block Snatch Pull (mid thigh) + Snatch (from the floor,not block version?) Do you recommend the use of straps for this? how about straps on the Block Clean Pull + Clean version? Thanks!
Steve Pan 14 | 2014-08-26
April - You will set the block height so the bar sits at mid thigh. You may use straps with the snatches if you are safe with them. I would strongly advise against using straps with cleans as there is a high injury risk.
April 15 | 2014-08-26
thanks steve! so it will be both from the blocks at mid thigh height? thanks!
Steve Pan 16 | 2014-08-27
Both from mid thigh.
Zach 17 | 2014-10-22
What is the "(1+1)" after the 65% x2
Steve Pan 18 | 2014-10-22
1+1 is for the clean pull + clean. It will be 2(1+1) which is "clean pull + clean + clean pull + clean" for each set.
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