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Rachel on a Roll
Training Programs  >  Rachel on a Roll

Rachel on a Roll


Formats: Web, Text, Excel,  |   $35

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

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

Focus: Leg strength; competition prep

This is an 8-week cycle that first emphasizes squat strength improvement, and then emphasizes the competition lifts and peaks for competition or testing of the snatch and clean & jerk.
 
Notes:  Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.

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Sample Week

Week 1 Day 1 Monday
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  • Snatch – 75%x3x5
  • Power Jerk – 75%x3x5
  • Back Squat – 75%x3x5
  • Snatch Deadlift (pause 3 sec 1" off floor first 2 reps) – 100%x5x3
  • Weighted Plank - 3 x 20-30 sec
 
Rachel On a Roll – Week 1 of 8
 
This is an 8-week cycle that first emphasizes squat strength improvement, and then emphasizes the competition lifts and peaks for competition or testing of the snatch and clean & jerk.
 
Volume: Moderate
Intensity: Moderate
 
Good For:
Leg strength (especially front squat specifically)
 
Notes:  Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.
 

Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Power Snatch + Snatch Push Press + Overhead Squat – 70%x3+3+3x5
  • Power Clean + Power Jerk – 70% x 2(1+1) x 5
  • Snatch Pull – 90%x3x5
A1. Bent Row - 4x15
A2. Russian Twist - 4 x 15/side
 

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Clean – 75%x3x5
  • Jerk – 75%x3x5
  • Front Squat – 70%x2x5
  • Clean Pull – 90%x3x5
  • Weighted Side Plank - 3 x 20-30 sec


Questions? Get answers here
Week 1 Day 4 Thursday
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  • Power Clean + Push Press (% of PP) – 75%x2(2+1)x5
  • Snatch Push Press + Snatch Balance (% of snatch) – 70%x3+1x5
  • Snatch Pull – 90%x3x5
A1. Pull-up - 3 x max (assist for 10/set min)
A2. Jack knife - 3 x max
 

Questions? Get answers here
Week 1 Day 5 Friday
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Rest day

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Week 1 Day 6 Saturday
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  • Back Squat – 80%x3x5
  • Snatch – HS
  • Clean & Jerk - 1+1 – HS
  • Clean Deadlift (pause 3 sec 1" off floor first 2 reps) – 100%x5x3
  • Ab work of choice - 3-5 sets


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

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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 110,998 athletes around the world!