Weightlifting Programs

John's American Wide Open


12 weeks   |   $29   |   Web, Text, Excel, App

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

Good For: Strong lifters who need to improve technique and consistency in the competition lifts

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Sample Week

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

  • 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 or post in comments.
Week 1 Day 2 Tuesday
Comments (7)  |  Help  |  Programs  |  Exercises

  • 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 or post in comments.
Week 1 Day 3 Wednesday
Comments  |  Help  |  Programs  |  Exercises

  • 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 or post in comments.
Week 1 Day 4 Thursday
Comments  |  Help  |  Programs  |  Exercises

  • 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


Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

Rest day

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Week 1 Day 6 Saturday
Comments  |  Help  |  Programs  |  Exercises

  • 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 or post in comments.
Week 1 Day 7 Sunday
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Rest day

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