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John's American Wide Open
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John's American Wide Open


Formats: Web, Text, Excel,  |   $29

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

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

Focus: Olympic lift technique improvement and consistency for lifters with already great strength

This is a 12-week cycle that peaks for competition or max snatch and clean & jerk testing. It uses relatively little squatting and emphasizes technical work on the competition lifts to maximize your ability to use your strength in the snatch and clean & jerk.

Notes: Add ab work of choice each day it is not prescribed

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Sample Week

Week 1 Day 1 Monday
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  • Press in Snatch – 3x5
  • 3-position Snatch (floor, knee, mid-thigh) – 65% x 1+1+1 x 2, 70% x 1+1+1 x 5
  • Segment Snatch Pull (1", mid-thigh) – 85%x2x4
  • Back Squat – 70%x3x3
John’s American Wide Open - Week 1 of 12

 

Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Press in Split – 3x5
  • Power Jerk + Jerk (% of jerk) – 65% x 2+1 x 2, 70% x 2+1 x 5
  • Push Press – 70%x5x4
A1. Walking lunge - 3 x 10/leg
A2. Weighted Planks - 3 x 20-30 sec

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Press in Clean – 3x5
  • 3-position Clean (floor, knee, mid-thigh) - 65% x 1+1+1 x 2, 70% x 1+1+1 x 5
  • Segment Clean Pull (1", mid-thigh) – 85%x2x4
A1. Snatch Grip Barbell Overhead carry - 3 x 50m
A2. Jack Knife - 3 x 10-30

Questions? Get answers here
Week 1 Day 4 Thursday
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  • Press in Snatch – 3x5
  • Power Snatch + Hang Snatch (% of power snatch) – 65% x 2(1+1) x 2, 70% x 2(1+1) x 5
  • Snatch Push Press + Overhead Squat – 70% x 5+2 x 5
  • Front Squat – 70%x3x3


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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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  • Muscle Snatch – 3x5
  • Power Snatch + Snatch + Overhead Squat – 65% x 1+1+1, 70% x 1+1+1 x 2, 75% x 1+1+1 x 4
  • Power Clean + Clean + Jerk - 65% x 1+1+1, 70% x 1+1+1 x 2, 75% x 1+1+1 x 4
  • Jerk Support (5 sec) – 2RM
  • Weighted Planks - 3 x 20-30 sec


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

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Training Programs

Choose from 79 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 111,004 athletes around the world!