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Complex Freakout
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Complex Freakout


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Duration: 9 Weeks
Days/Week: 5 (Web/Spreadsheet)

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

Focus: Work capacity & stamina; variety; more frequent deloads

This is a 9-week cycle with 3 3-week mesocycles with 2 loading weeks and 1 unloading week each. It relies primarily on complexes in both the competition lifts and accessory lifts. Intensities are mostly determined by feel rather than prescription, so athletes have a lot of control over how difficult the program is and have a lot of flexibility.

The final mesocycle will peak for competition or snatch and clean & jerk testing. The first 2 mesocycles (6 weeks) can be used without the final mesocycle as a preparatory phase for another more competition lift emphasis cycle as well.

Notes:
  • % prescriptions following an RM are of that day's RM.


What People Say

"Snatch went from 230 to 245, Clean and Jerk from 275 to 285, front squat from 305 to 325, and back squat from 365 to 385."
- Rick M.

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Sample Week

Week 1 Day 1 Monday
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  • Snatch Pull + Snatch + OHS - 2+1+1RM; 90% x 2+1+1 x 2 (% of RM)
  • Snatch Lift Off + Halting Snatch Deadlift (mid-thigh) + Floating Snatch Pull - 2+2+3RM
  • Muscle Snatch + Press in Snatch - 3 x 3+3 (moderate weight by feel)
  • Box Jump - 3x5
Week 1 of 9

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Week 1 Day 2 Tuesday
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  • Jerk Behind the Neck + Jerk - 2+1RM; 90% x 2+1 x 2 (% of RM)
  • Push Press + Power Jerk - 5+1RM; 90% x 5+1 x 2 (% of RM)
  • Pause Back Squat - 4RM; 90%x4x2 (% of RM)


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Week 1 Day 3 Wednesday
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  • Clean Pull + Clean + Front Squat + Jerk Dip - 2+1+1+1RM; 90% x 2+1+1+1 x 2 (% of RM)
  • Clean Lift-Off + Halting Clean Deadlift (mid-thigh) + Floating Clean Pull - 2+2+3RM
  • Muscle Clean + Press in Clean - 3 x 3+3 (moderate weight by feel)


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Week 1 Day 4 Thursday
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  • Snatch High-Pull + Power Snatch + Hang Snatch (knee) - 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Power Clean + Hang Clean (knee) + Power Jerk - 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
  • Parallel Front Squat - 60%x5x3
  • Back Squat Jump - 20%x5x3


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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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  • Snatch + Snatch Balance - 1+1RM; 85% x 1+1, 90% x 1+1, 95% x 1+1 (% of RM)
  • Clean + Power Jerk + Jerk - 1+1+1RM; 85% x 1+1+1, 90% x 1+1+1, 95% x 1+1+1 (% of RM)
  • Back Squat - 5RM
  • Weighted Step Up - 3x6


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Week 1 Day 7 Sunday
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Rest Day

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