Week 1 of 9

In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.

This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week." />

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olympic weightlifting, weightlifting, snatch, clean, jerk
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Jocelyn power snatch
Monday April 4 2011

  • Jerk - 4RM; 90% x 4 x 2
  • Push Press - 5RM; 90% x 5 x 2
  • Back Squat - 5RM; 90% x 5 x 4
  • Bent row - 5RM; 90% x 5 x 2
  • Unanchored sit-ups - 3 x max reps
Week 1 of 9

In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.

This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week.
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7 Comments
Clay 1 | 2011-04-04
Greg-Thank you for putting in the time to provide such a great resource. I was just wondering what the primary focus of this cycle was going to be.
Greg Everett 2 | 2011-04-04
Clay -

Strength emphasis, but there will still be a good amount of classic lifts.
Clay 3 | 2011-04-05
Thank you Greg, and thanks again for all you do.
Adal 4 | 2011-10-26
hello
few series do or how many reps
to reach 4 RM.??

when it states for example:
5 RM deadlift snatch?
THANKS
Greg Everett 5 | 2011-10-26
Adal -

As many as you need to get there. You can do fewer reps during the warm-up sets if you want. For example do sets of 2-3 reps until you reach a weight you think will be about your 5RM.
Olly 6 | 2013-04-14
I assume it is ok to do some light technical work on the classics before doing the workout. A few light doubles at 50-60%?
Steve Pan 7 | 2013-04-17
Olly -

It should be okay to do some light technique work before the workout.
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