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Risers, Waves & Positions
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Risers, Waves & Positions


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Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet)

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

Focus: Squat strength; pulling strength from floor; overhead strength & stability; jerk drive power

This cycle is 12 weeks long, with the first 8 weeks dedicated to leg and pulling strength primarily, using 3 and 2 position snatch/clean, complexes and squat waves. The final 4 weeks will use on the minute work with the competition lifts to peak for max snatch and clean & jerk in week 12. Also has prescribed technique primers daily.

Notes:
  • The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
  • Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.


What People Say

"I PRed my Snatch at 275#'s, which was a 30# PR for me, and my C&J at 335#'s, which was a 20# PR for me."
- Mark F.

"Now i finished week 6 and I PR my clean and jerk by 30 lbs and my snatch by 25lbs which is great - THANK YOU."
- Patrick B.

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Sample Week

Week 1 Day 1 Monday
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Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)
  • 3-Position Snatch (floor, knee, mid-thigh) - RM; 95%, 90% (%of RM)
  • Snatch Pull on Riser - 105%x5, 110%x5, 115%x5
  • Back Squat - 70%x5, 80%x1, 72%x5, 82%x1, 74%x5, 84%x1
  • Back Squat Jump - 20%x3x5 (% of back squat)

Week 1 of 12

This cycle will be 12 weeks, with the first 8 weeks dedicated to leg and pulling strength primarily, using 3 and 2 position snatch/cln and some complexes. The final 4 weeks will use on the minute work with the competition lifts to peak for max snatch/CJ in week 12.

Questions? Get answers here
Week 1 Day 2 Tuesday
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Technique Primer: Tall Jerk + Push Jerk BNK in Split - 3 x (3+3) (light)
  • Pause Jerk + Jerk - (2+1)RM; 95%, 90% (% of RM)
  • Power Clean - 70%x3x5
  • Push Press BNK - 70%x5x4 (% of push press)


Questions? Get answers here
Week 1 Day 3 Wednesday
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Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
  • 3-Position Clean - RM; 95%, 90% (% of RM)
  • Clean Pull on Riser - 105%x5, 110%x5, 115%x5
  • Front Squat - 70%x3x4
  • SLDL - 50%x5x3 (% of back squat)


Questions? Get answers here
Week 1 Day 4 Thursday
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Technique Primer: Muscle Snatch + Push Jerk in Snatch - 3 x (3+3) (light)
  • Power Snatch - 70%x3x5
  • Power Jerk - 70%x3x5
  • Snatch Push Press + OHS - 70% x (5+1) x 4 (% of OHS or Snatch)
  • Back Squat Jump - 20%x3x5 (% of back squat)


Questions? Get answers here
Week 1 Day 5 Friday
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Rest Day


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Week 1 Day 6 Saturday
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Technique Primer of Choice: 3-4 sets of 2-3 reps
  • Snatch + Snatch Balance + OHS - (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
  • Clean + Power Jerk + Jerk - (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
  • Back Squat - 5RM; 50%x10 (% of RM)
  • Good Morning - 20%x5x3 (% of back squat)


Questions? Get answers here
Week 1 Day 7 Sunday
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Rest Day


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