Weightlifting Programs

Jocelyn's Return


8 weeks   |   $29   |   Web, Text, Excel

This is an 8-week cycle that uses a lot of waves in the snatch, clean and jerk. It also includes a good amount of overhead strength work and jump training. It tapers for competition or max snatch and clean & jerk testing in the final week.

Good for:
  • Stamina in the competition lifts
  • Overhead strength and stability
  • Leg explosiveness
Notes: Some exercises use weight by feel - avoid grinding reps or failure

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Sample Week

Week 1 Day 1 Monday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Block Snatch (Knee) – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Snatch Deadlift on Riser – 90%x3x3
  • Overhead Squat (Weight by feel – Stable, full depth reps) – 5x3
  • Snatch Push Press (weight by feel – no grinding) – 4x5
Week 1 of 8 - "Jocelyn's Return"

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Week 1 Day 2 Tuesday
Comments (6)  |  Help  |  Programs  |  Exercises

  • Jerk – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Drop to Split (weight by feel – full split length/depth, solid landing) – 4x3
  • Back Squat – 60%x10, 65%x8, 70%x6
  • Back Squat Jump (% of Back Squat) – 20% x3x3


Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 5
  • Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 5
  • Push Press (weight by feel - no grinding) – 4x5


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (7)  |  Help  |  Programs  |  Exercises

  • Clean – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Clean Deadlift on Riser – 90%x5x3
  • Parallel Front Squat + Front Squat – 65% x 3+2 x 4
  • 2-Leg Bound – 3x6


Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
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Rest Day

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Week 1 Day 6 Saturday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch Pull + Snatch – (70% x 1+1, 75% x 1+1, 80% x 1+1)3
  • Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – (70%, 75%, 80%)3
  • Back Squat (max rep set not to failure) – 70%x6, 75%x4, 80%x3, 70% x max reps
  • Box Jump – 3x5


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Week 1 Day 7 Sunday
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Rest Day

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6 Comments
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John Smith jr
October 22 2016
Is there an acceptable alternative for the back squat jumps?
John - You can always do regular squat jumps. Is there a particular reason as to why you are unable to perform the back squat jump? If I know why, then I can give you a few more suggestions. 

Alyssa Sulay
Skye Baxter
April 26 2018
Hi just wondering my program just has jerk is that just a power jerk?
Skye - Unless specified otherwise, when the program is written as "Jerk" you will do a split jerk. 

Alyssa Sulay
Erica Dietz
March 4 2019
What would consider the volume rating of this program to be?
Moderate-high

Greg Everett