Week 1 Day 1 Monday
Comments (14) | Help | Programs | Exercises
- Snatch - sets OTM – 70%x2x8
- Snatch Pull to Hold on Riser (Pause 1" off floor 3 sec first 2 reps) – 80%x5x2, 85%x5x3
- Pause Back Squat – 65%x5x2, 70%x5x3
A1. Single-Leg BB RDL - 3 x 10/leg
A2. HLR - 3 x max
It’s OTM not EMOM – Week 1 of 12
This is a 12-week cycle that relies on On The Minute work for all competition lifts and variants. It peaks in week 12 for competition or max snatch and clean & jerk testing, but also has many opportunities for heavy single competition lifts.
Volume: Moderate-High
Intensity: Moderate-High / Varianble
Good For:
Competition preparation
Competition lift technique and consistency
Notes:
OTM means each set is started exactly 1 minute after the previous set is started, NOT 1 minute of rest betweet sets.
Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (12) | Help | Programs | Exercises
- Power Clean + Power Jerk - sets OTM- 65%x2(1+1)x8
- Push Press Bnk – 65%x6x2, 70%x6x3
A1. Bent Row - 4 x 15
A2. Seated Legs Straight DB Press - 4 x 15
Weighted Plank - 3 x 20-30 sec
Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (4) | Help | Programs | Exercises
- Clean - sets OTM – 70%x2x8
- Clean Pull to Hold on Riser (Pause 1" off floor 3 sec first 2 reps) – 80%x5x2, 85%x5x3
- Front Squat – 65%x5x5
A1. Step-up - 3 x 10/leg
A2. Weighted Sit-up - 3 x 10-15
Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (6) | Help | Programs | Exercises
- Power Snatch - sets OTM – 65%x2x8
- Snatch Push Press + Overhead Squat – 65%x5+3, 70%x5+3x3
A1. Pull-ups - 4 x 10
A2. Press in Snatch - 4 x 10
Weighted Side Plank - 3 x 20-30 sec
Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (2) | Help | Programs | Exercises
- Snatch – 65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1
- Clean & Jerk – 65%x3(1+1), 70%x2(1+1), 75%x1+1, 70%x3(1+1), 75%x2(1+1), 80%x1+1, 75%x3(1+1), 80%x2(1+1), 85%x1+1
- Back Squat – 70%x5x3, 65%x10
A1. Back Squat Jump – 20%x5x3
A2. Abs of choice - 3-4 sets
Questions? Get answers here or post in comments.
Greg Everett
Alyssa Sulay
Alyssa Sulay
Alyssa Sulay