Week 1 Day 1 New Program

Week 1 Day 1
This starts a new phase of training!  This program is an intensification from the last program, meaning you will be using relatively heavier weights through out the program.  Today we are working on building up some consistency with weights that are a little heavier.  I usually don't give percentages unless its to just give you an idea of what weight you should be using   If someone could do more than the percentage I would be all for it (with good form).  But today I want you to stay at the percentages prescribed for Snatch and Clean and Jerk to build consistency at that weight.

High Hang Snatch
2 sets of 2 reps with 90 seconds of rest keep weight light and work on form

Snatch From Floor
5 sets of 1 rep with 2 minutes rest use 85% 1RM

Rest 15 minutes

Clean and Jerk
5 sets of 1 rep with 2 minutes rest use 85% 1RM

Rest 15 minutes

Back Squat
3 sets of 5 reps with 2 minutes and 30 seconds rest use approximatly 70-75% 1RM

Week 4 Day 5

Looking to see some PR's Today!!  Have fun

Snatch
Max out

Clean and Jerk
Max out

Optional if you want to max out on squat or front squat today might as well go for it!

Week 4 Day 4

NHNF Snatch (No hook grip and no foot movement)
2 sets of 2 reps with 90 seconds rest
Stay lighter than last week and work on form

That's it for today. Rest up for tomorrow!

Week 4 Day 3

Hang Snatch from below knee
2 sets of 2 reps with 2 minutes of rest

Hang Clean and Jerk (from below the knee)
2 sets of 1 rep with 2 minutes of rest


Front Squat
1 set of 3 reps with 2 minutes of rest

Workout is short today and the rest of the week.  Deload for Friday Max Out!

Week 4 Day 2

Snatch From the Floor
1 rep on the minute for 10 minutes about 60-70%

Push Press from behind the Neck
1 set of 5 reps with 2 minutes rest between sets
use more weight than last week

Pendlay Row
1 set of 5 reps with 2 minutes rest between sets
use more weight than last week

Prone Sweeping Exercise
1 set of 10 reps with 2 minutes of rest
stay light

Week 4 Day 1

Starting to back off on volume this week.  You should start feeling fresh by Wednesday!

Hang Snatch from mid thigh (use Straps)
3 sets of 2 reps with 2 minutes of rest

Hang Clean from mid thigh + 2 Jerks
3 sets with 2 minutes of rest

Back Squat
1 set of 7 reps with 2 minutes and 30 seconds of rest
Use 5-10% more weight than last week

And a video just for fun!

Week 3 Day 5

Max Effort Snatch

Max Effort Clean and Jerk

Week 3 Day 4

NHNF Snatch (No hook grip and no foot movement)

5 sets of 2 reps with 90 seconds rest.  Use a weight that you can still keep good form. (you should not miss reps)

Jerks from the rack

5 sets of 2 reps with 90 seconds rest.  Stay light and work on speed and positions.

Week 3 Day 3

First off Wanted to give a quick link to some guys who are pursuing what they are passionate about, worth watching the video.

Now onto the workout

So buy now you should start feeling a little beat down.  Maybe that happened earlier this week or maybe your still adapting and getting stronger and better, everyone is a little different just know that you wont always be able to progress every workout.  But the point is that you want to really start focusing on keeping good form and movement.  Don't worry so much about beating your weights from last week today but just get good work sets in even if they are a little lighter.  Also you might start to be getting bored doing the same thing over and over each week... but repetition will help you build a more consistent technique.  Consistent technique is better than perfect technique that you can't replicate.  With that said their is nothing better for a any athlete than to have a coach, it makes a world of difference with technique and training overall.

Hang Snatch from below knee
3 sets of 2 reps with 90 seconds rest

Klokov Complex (deadlift + 3 snatch hang pulls+ snatch)
3 sets of 1 complex with 90 seconds of rest

Hang Clean and Jerk (from below the knee)
3 sets of 1 complex with 90 seconds of rest


Shankle Complex (deadlift + 3 hang clean pulls + hang clean + 2 jerks)
3 sets of 1 complex with 90 seconds of rest

Front Squat
3 sets of 5 reps with 2 minutes and 30 seconds rest

Week 3 Day 2

Snatch from the floor
1 rep on the minute for 20 minutes with approximately 60-70%

Push Press from behind the neck
3 sets of 5 reps with 2 minutes rest between sets
Use more weight than last week

Pendlay Row
3 sets of 5 reps with 2 minutes rest between sets
Use more weight than last week

Prone Sweeping Row
2 sets of 10 reps with 2 minutes between sets.
Stay light

Week 3 Day 1

This week you should expect to really start getting the hang of the exercises and should be able to use more weight.

Hang Snatch from mid thigh (use Straps)
3 sets of 2 reps with 90 seconds of rest
Should be able to use considerably more weight this week.

Hang Snatch from mid thigh (use Straps)
3 sets of 3 reps with 90 seconds of rest
Use more weight than last week (Form is more important than weight)

Rest 15 minutes before completing the rest of this workout

Hang Clean from mid thigh + 2 Jerks
3 sets with 90 seconds of rest

Jerks from the BLOCKS (no from the rack)
3 sets of 3 reps with 90 seconds of rest
use more weight than last week

Back Squat
3 sets of 7 reps with 2 minutes and 30 seconds of rest
Use 5-10% more weight than last week

A tip from Travis Cooper and I:  If you are trying to move up a weight class you should experience what is called a "Temple Pump".  Meaning you should eat so much food that your temples should be burning.  Also the food should be high quality and not easy to chew processed food.

Week 2 Day 5

Snatch Max

Clean and Jerk Max

Back Squat
shoot for a new 5RM

Week 2 Day 4

NHNF Snatch (No hook grip and no foot movement)

5 sets of 2 reps with 90 seconds rest.  Use a weight that you can still keep good form. (you should not miss reps)

Jerks from the rack

5 sets of 2 reps with 90 seconds rest.  Stay light and work on speed and positions.

Stay light today to rest up for tomorrow Max Out!

Week 2 Day 3

Hang Snatch from below knee
3 sets of 2 reps with 90 seconds rest
Use more weight than last week.

Klokov Complex (deadlift + 3 snatch hang pulls+ snatch)
3 sets of 1 complex with 90 seconds of rest
Use more weight than last week

Hang Clean and Jerk (from below the knee)
3 sets of 1 complex with 90 seconds of rest
Use more weight than last week

Shankle Complex (deadlift + 3 hang clean pulls + hang clean + 2 jerks)
3 sets of 1 complex with 90 seconds of rest
Use ore weight than last week

Front Squat
3 sets of 5 reps with 2 minutes and 30 seconds rest
Use more weight than last week.

Week 2 Day 2

Snatch from the floor
1 rep on the minute for 20 minutes with approximately 60-70%

Push Press from behind the neck
3 sets of 5 reps with 2 minutes rest between sets
Use more weight than last week

Pendlay Row
3 sets of 5 reps with 2 minutes rest between sets
Use more weight than last week

Prone Sweeping Row
2 sets of 10 reps with 2 minutes between sets.
Stay light

American Open and Week 2 Day 1 Oly Program

The American Open was this weekend, here is how everyone on Team MDUSA did.

Jess N     77/94         9th
Mike S    112/145     3rd
Chris G    125/155     5th
James T   133/163     1st
Travis C   145/185     1st
Jon N       160/188     1st
Caleb W   140/180     9th
Tom S       NA/192     na

Our team got 2nd place as a team, Jon North got Best Male Lifter, and I got a Rick Schutz award (named after Rick Schutz who went 6 for 6 at the 1992 Olympics).

I also got a chance to be on Jon North's "Weightlifting Talk".  He had a lot of people as guests including Kendrick Farris, Greg Everett, Holly Mangold, and a few others.  Here is the link to it
http://www.blogtalkradio.com/weightlifting-talk1/2012/12/02/weightlifting-talk--american-open

Well here is the workout!

Week 2 Day 1
Hang Snatch from mid thigh (use Straps)
3 sets of 2 reps with 90 seconds of rest
Use more weight than last week even if its just 1kg

Hang Snatch from mid thigh (use Straps)
3 sets of 3 reps with 90 seconds of rest
Use more weight than last week (Form is more important than weight)

Rest 15 minutes before completing the rest of this workout

Hang Clean from mid thigh + 2 Jerks
3 sets with 90 seconds of rest

Jerks from Rack
3 sets of 3 reps with 90 seconds of rest
use more weight than last week

Back Squat
3 sets of 7 reps with 2 minutes and 30 seconds of rest
Use 5-10% more weight than last week