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

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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

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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
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Rest day

Questions? Get answers here or post in comments.




4 Comments
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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