Weightlifting Programs

Ultimate Punch


8 weeks   |   $29   |   Web, Text, Excel

This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.
 
Good For: Overhead strength and stability for the snatch and jerk

Register for Instant Access

Our weightlifting training programs are currently used by 80,645 athletes around the world! Register to join them with a free or premium account.
  • 60 different training programs with new ones added regularly
  • Guaranteed response to posted questions from a coach
  • Programs available in web, text and Excel spreadsheet format
  • Free account: Access to daily workouts and free programs
  • Premium account: Access to all programs - only $15/month!

Register Now   Login

Please Log in

Please login or register to access this training program.

Sample Week

Week 1 Day 1 Monday
Comments (9)  |  Help  |  Programs  |  Exercises

A1. Press in Snatch - 3 x 10
A2. Deadbugs - 3 x 20
 
Ultimate Punch – Week 1 of 8
 
This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.
 
Volume: Moderate
Intensity: Moderate
 
Good For:
Overhead strength and stability for the snatch and jerk

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Tall Snatch - mod wt by feel – 5 x 3
  • Snatch + Overhead Squat (3 sec hold in bottom all reps) – 70% x 3+1 x 5
  • Snatch Pull – 80% x 5, 85% x 4, 90% x 3 x 3
  • Back Squat – 70% x 5 x 4
A1. Pull-up - 3 x max
A2. Weighted Plank - 3 x 20-30 sec
 

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (6)  |  Help  |  Programs  |  Exercises

  • Hang Power Snatch (mid-thigh) + Drop Snatch (3 sec hold in bottom) – 65% x 3+1 x 5
  • Heaving Snatch Balance – 70% x 3 x 5
  • Snatch Push Press (% of snatch) – 70% x 5 x 5
  • Jerk Recovery (3 sec hold in split after separation before standing) – 2RM
A1. Press in Clean - 3 x 10
A2. Hanging Leg Raise - 3 x max
 

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (3)  |  Help  |  Programs  |  Exercises

  • Jerk Balance - mod wt by feel – 3 x 5
  • Clean & Jerk – 70% x 3(1+1) x 5
  • Clean Pull – 80% x 5, 85% x 4, 90% x 3 x 2
  • Pause Back Squat (3 sec) – 70% x 3 x 4
A1. DB Row - 3 x 10-15
A2. Deadbugs - 3 x 20
 

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

Rest day

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments  |  Help  |  Programs  |  Exercises

  • Snatch + Snatch Balance + Overhead Squat – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1
  • Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1
  • Front Squat – 70% x 3, 75% x 3 x 3
  • 1-Arm KB Bottom-up walking lunge - 3 x 20 steps/arm
A1. Weighted Plank - 3 x 20-30 sec
A2. Weighted Side Plank - 3 x 20-30 sec

*Increase BOLD weights if you feel good.

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest day

Questions? Get answers here or post in comments.




10 Comments
Please log in to post a comment

Jimmy Hedlund
January 24 2020
Is this program appropriate for a beginner? Over head stability is my biggest issue
Jimmy - This program would be doabale, it does focus on overheady stability, so it might be just what you need.

Alyssa Sulay
Durell Cooper
May 6 2020
What is (Bnk)
Behind the neck

Greg Everett
Grg Th
August 18 2020
Would you suggest any modifications for the snatch or its variants to work on keeping the bar close and toward the body after the 1st pull (past the knees)? Ex. hang snatches below the knee in place of programmed full snatches for the same reps, sets and weight?
Probably not unless it's extremely bad. In that case, I'd be more inclined to use a slow-pull snatch rather than any partial.

Greg Everett
Grg Th
August 25 2020
Never have maxed out on my OHS, Sn balance, or jerk BNK. Its been a while since Ive maxed my power clean and F squat as well, though I have a good idea of where its at.
When would you recommend going for some heavy singles in these lifts to get some accurate numbers to use? Just took a week of your 5 week squat bump program and ready to start a new one again.
Jerk bnk is always based off jerk. Snatch balance and OHS can be estimated and if they're not exercises you use regularly, just use your best snatch. If you want to test before you start, you can.

Greg Everett
Grg Th
September 23 2020
Fantastic results from this program.
So much so that my numbers may need to be increased. Just finished week 3 and here are 2 examples that may need to be evaluated:
3RM BTN Jerk: 90kg (best jerk was 85 from the front for 1 )
5RM Snatch push press: 74kg, (best snatch was 63kg)
What would you suggest to input to programmed weights off?
I'd increase those things maybe about 50% of the total improvement for calculating weights on those exercises just so it's not such a dramatic change, and if it feels too easy, then add a bit more by feel.

Greg Everett