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Alyssa split jerk
Monday February 13 2012

  • Snatch - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 4 x 5
  • Pause back squat - 65% x 5 x 5
Week 1 of 6

Questions? Get answers here or post in comments.
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Chad Lammert 1 | 2012-02-13
Thank you for providing a wonderful service. The last 6 weeks were filled with improvements in strength and technical ability. You said it was going to be a tough cycle, and it was, but hard work paid off. I'm curious on the scope/goal of this new cycle. What should we be geared up for? Will this cycle be a natural extension off the last or will the focus be different? Thank you for your time and this terrific website, Chad Lammert
Greg Everett 2 | 2012-02-13
Chad - This cycle is focused on getting some improved consistency in the classic lifts with volume and pushing both those numbers and some squat strength.
John 3 | 2012-02-13
Question: For the snatch, is it ok to dump the bar after the first rep and reset your position or must you hold on to the bar to continue on with the 2nd and 3rd reps?
Greg Everett 4 | 2012-02-14
John - Yes, dump the bar between reps, but stand up before you do.
John 5 | 2012-02-14
Thanks for clearing that up!
Ben Magnone 6 | 2014-04-15
Greg, I just finished my first ever program. It was a 6 week back squat program that took me from 320lbs to 350lbs. I decided to try a general Olympic lifting program and began to search. When I found your information it was like a kid in a candy store. I have been subscribing to your youtube channel for at least the last 3 months, so I am incredibly excited to try this out. I am thinking that a general cycle is the best place to start. I have never done anything like this before and am looking to improve on all lifts. I can not thank you enough for providing this information, and will continue to spread the word about your work and media to everyone I can. I will be meticulous about this program and my diet while doing it to maximize my results and look forward to giving you some positive feedback in 6 weeks!!! Thanks again!
Aaron 7 | 2014-06-09
Greg, I'm about to finish up this cycle and was curious on which cycle you would suggest next? I am looking for something that will help me gain some leg strength, but will also keep me working on my snatch and C&J, but not something with too much volume. I could use a little help in the leg strength area. You've put so much work and effort into the website and it's amazing! Thanks so much for providing these great cycles.
Steve Pan 8 | 2014-06-09
Aaron - The 4-week leg strengh block is always a great one to run to improve your back squat. I would recommend running that, and possibly running the second block if the first one goes well.
Aaron 9 | 2014-06-10
Thanks Steve! As I was looking through the cycles I found the 6 week strength cycle and it looked like it incorporated all the movements without a ton of volume. What are your thoughts on that one?
Steve Pan 10 | 2014-06-10
That would be okay to run as well. Good luck.
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