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4-Week Competition Lift Block
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4-Week Competition Lift Block


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Duration: 4 Weeks
Days/Week: 5 (Web)

Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work?
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Competition prep

This is a 4-week block with a transition week to start that focuses on snatch and clean & jerk performance.

Good For: Use after a more strength-focused program to get ready for a competition or snatch and clean & jerk testing.

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Sample Week

Week 1 Day 1 Monday
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  • Power snatch - 60% x 2 x 5
  • Power clean & power jerk - 60% x 2 x 5
  • Good morning (straight knee, straight feet) - 3 x 10 light
  • GHB sit-ups - 3 x 15
Light Transition Week

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Week 1 Day 2 Tuesday
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  • Snatch - (70% x 1, 74% x 1, 78% x 1) x 3
  • Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3
  • Back squat - 75% x 6 x 4 - 3 sec pause in bottom
Rounds in 5 min:
5 kipping pull-ups
5 lunges/leg
5 box jumps
5 push-ups

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Week 1 Day 3 Wednesday
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  • Power snatch + hang power snatch + 2 snatch balance - 70% (of power snatch) x 4 sets
  • Push press + power jerk + jerk - 80% (of push press) x 5 sets
3 rounds for time:
250 m row sprint
10 kipping pull-ups
3 min rest

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Week 1 Day 4 Thursday
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Rest

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Week 1 Day 5 Friday
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  • Power clean + hang clean + power jerk - 70% (of clean) x 4 sets
  • Jerk dip squats - 90% (of jerk) x 3 x 4
  • Muscle snatch - 60% x 3 x 4
For time:
35-30-25 KB swings
400-200-100 m sprint

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Week 1 Day 6 Saturday
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  • Snatch - heavy single; 75% of that x 1 x 3
  • Clean & jerk - heavy single; 75% of that x 1 x 3
  • Front squat - heavy single; 80% of that x 3 x 3
3 sets:
A. GHR x 15
B. GHB sit-ups x 25

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Week 1 Day 7 Sunday
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Rest

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