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8-Week Pulls & Complexes
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8-Week Pulls & Complexes


Formats: Web, Text, Excel,  |   $29

Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet)

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

Focus: Pulling/postural strength; work capacity

This is a quick 8-week cycle that emphasizes pulling strength and posture for the snatch and clean, and uses a lot of snatch, clean and jerk complexes.

Notes:
  • When working up to RMs, don't repeat missed weights unless the miss was obviously technical in nature and correctable.


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Sample Week

Week 1 Day 1 Monday
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Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1)
  • Snatch High-Pull + Hang Snatch (below knee) + Snatch - 70% x (1+1+1) x 6
  • Snatch Pull (controlled eccentric in proper position) - 85%x4x4
  • Halting Snatch Deadlift (knee) (controlled eccentric in proper position) - 80%x3x4
  • Back Squat - 70%x6x4
Week 1 of 8

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Week 1 Day 2 Tuesday
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Technique Primer: Press in Clean (ascending weights) - 5, 4, 3
  • Power Clean + Power Jerk - 70% x 2(1+1) x 6
  • Push Press - 70%x4x4
  • Back Squat Jump - 20%x3x5 (% of BS)


Questions? Get answers here
Week 1 Day 3 Wednesday
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Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1)
  • Clean High-Pull + Hang Clean (below knee) + Clean - 70% x (1+1+1) x 6
  • Clean Pull (controlled eccentric in proper position) - 85%x4x4
  • Halting Clean Deadlift (knee) (controlled eccentric in proper position) - 80%x3x4
  • Parallel Front Squat - 65%x4x5


Questions? Get answers here
Week 1 Day 4 Thursday
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Technique Primer: Press in Snatch (ascending weights) - 5, 4, 3
  • Power Snatch + OHS (3 sec hold in bottom) - 70% x (2+1) x 6
  • Power Jerk + Jerk - 70% x (2+1) x 6 (% of Jerk)
  • Snatch Balance (3 sec hold in bottom) - 70%x2x5
  • Box Jump - 3x4


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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: 15 total reps
  • Snatch - 70%x3, 75%x2, 80%x1, 73%x3, 78%x2, 83%x1, 75%x3, 80%x2, 85%x1
  • Clean & Jerk - 70% x (3+1), 75% x (2+1), 80% x (1+1), 73% x (3+1), 78% x (2+1), 83% x (1+1), 75% x (3+1), 80% x (2+1), 85% x (1+1)
  • Front Squat - 75%x3x5
  • Quarter Squat Jump - 40%x3x4 (% of BS)


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


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