Trim the Fat

Formats: Web, Text, Excel, App | $29

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

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

Focus: Low volume; good for combining with additional training such as CrossFit

This is a relatively low-volume but focused training cycle. It will allow for some modification and additions based on your training needs primarily on Tuesday and Wednesday.

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Sample Week

Week 1 Day 1 Monday
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Power Clean + Hang Clean (knee) + Power Jerk + Clean + Jerk Dip + Jerk – 60% x 1+1+1+1+2+1, 70% x 1+1+1+1+2+1 x 4
Segment Clean Pull (1") % of Clean – 80%x2, 90%x2x3
Back Squat – 70%x2, 70%x4, 70%x6, 70%x2, 70%x4, 70%x6, 70%x2, 70%x4, 70%x6
Weighted Planks - 3 x 30sec

Trim the Fat - Week 1 of 8

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Week 1 Day 2 Tuesday
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Muscle Snatch (% of snatch) – 35%x5, 40%x5x3
Drop Snatch (% of snatch) – 50%x3, 55%x3, 60%x3x3

A1. Chin-ups - 3 x max
A2. Bent Row - 3 x 10
A3. Weighted Sit-ups - 3 x 8-12

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Week 1 Day 3 Wednesday
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Push Press + Power Jerk + Jerk (% of jerk) – 50% x 3+2+1, 60% x 3+2+1, 65% x 3+2+1 x 3
Press (sub max ascending weight by feel) – 10, 8, 6, 4, 2, 1

A1. Hanging Leg Raise - 3 x max
A2. Db Lateral Flyes - 3x 10-15

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Week 1 Day 4 Thursday
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Snatch Pull + Snatch with no Jump + Snatch + Overhead Squat – 60% x 1+1+1+2, 70% x 1+1+1+2 x 4
Snatch High-Pull % of snatch – 70%x5x4
Front Squat – 70%x2, 75%x2, 80%x2x4

A1. Weighted Back Extensions - 3x10
A2. GHD Sit-up holds - 3 x 30 sec

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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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Segment Snatch + Snatch + Snatch Balance – RM 1+1+1
Clean + Front Squat + Jerk Dip + Jerk – RM 1+1+2+1
Pin Back Squat (parallel) – 50%x3x4
Jack Knife - 3 x max

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Week 1 Day 7 Sunday
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Rest Day

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