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REPETITIVE EFFORT PHASE (More Variations/doubles On SN/CJ)

The document outlines an 8-week training program split into a 4-week repetitive effort phase and a 4-week maximum effort phase. The repetitive effort phase focuses on variations and doubles of snatches and cleans with 5 sets of front squats. The maximum effort phase emphasizes singles of snatches and cleans with lower variations and 3-5 sets of back squats and pulls. Both phases include pulls, squats, and cleans on various days with prescribed rep schemes and pauses.

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bobbyatopk
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© Attribution Non-Commercial (BY-NC)
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Download as XLSX, PDF, TXT or read online on Scribd
242 views

REPETITIVE EFFORT PHASE (More Variations/doubles On SN/CJ)

The document outlines an 8-week training program split into a 4-week repetitive effort phase and a 4-week maximum effort phase. The repetitive effort phase focuses on variations and doubles of snatches and cleans with 5 sets of front squats. The maximum effort phase emphasizes singles of snatches and cleans with lower variations and 3-5 sets of back squats and pulls. Both phases include pulls, squats, and cleans on various days with prescribed rep schemes and pauses.

Uploaded by

bobbyatopk
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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MONDAY

TUESDAY

WEDNESDAY

THURSDAY

REPETITIVE EFFORT PHASE (more variations/doubles on SN/CJ)


WEEK 1 SN FS paused x5 FS 3x8 CJ BS paused x1 BS 10RM + 2xdrop(10) SN PULL 3-5x5 FS paused x1 FS 3-5x5

WEEK 2

SN FS paused x5 FS 3x8

CJ BS paused x1 BS 10RM + 2xdrop(10)

SN PULL 3-5x5

FS paused x1 FS 3-5x5

WEEK 3

SN FS paused x5 FS 3x8

CJ BS paused x1 BS 10RM + 2xdrop(10)

SN PULL 3-5x5

FS paused x1 FS 3-5x5

WEEK 4

SN FS paused x5 FS 3x8

CJ BS paused x1 BS 10RM + 2xdrop(10)

SN PULL 3-5x5

FS paused x1 FS 3-5x5

MAXIMUM EFFORT PHASE (less variations/singles on SN/CJ)


WEEK 5 SN FS paused x1-5 FS 3-5x5 CJ BS paused x1-5 BS 3-5x5 SN PULL 3-6x3 FS top* 1-5 FS 3-6x3

WEEK 6

SN FS paused x1-5 FS 3-5x5

CJ BS paused x1-5 BS 3-5x5

SN PULL 3-6x3

FS top* 1-5 FS 3-6x3

WEEK 7

SN FS paused x1-5 FS 3-5x5

CJ BS paused x1-5 BS 3-5x5

SN PULL 3-6x3

FS top* 1-5 FS 3-6x3

WEEK 8

SN FS paused x1-5 FS 3-5x5

CJ BS paused x1-5 BS 3-5x5

SN PULL 3-6x3

FS top* 1-5 FS 3-6x3

FRIDAY

SATURDAY

SUNDAY

more variations/doubles on SN/CJ)


SN CJ PULL 1-3RM PULL 6x2 dyno SN CJ PULL 1-3RM PULL 6x2 dyno SN CJ PULL 1-3RM PULL 6x2 dyno SN CJ PULL 1-3RM PULL 6x2 dyno PSN PCJ BS paused x5 BS 3-5x5 PSN PCJ BS paused x5 BS 3-5x5 PSN PCJ BS paused x5 BS 3-5x5 PSN PCJ BS paused x5 BS 3-5x5 FS BS CJ SN PULL SN/CLN pull alt/week TOP* warmup to 95% --> decide on reps

(less variations/singles on SN/CJ)


SN CJ PULL 1-3 PULL 3-6x2 dyno SN CJ PULL 1-3 PULL 3-6x2 dyno SN CJ PULL 1-3 PULL 3-6x2 dyno SN CJ PULL 1-3 PULL 3-6x2 dyno PSN PCJ BS top* 1-5 BS 3-6x3 PSN PCJ BS top* 1-5 BS 3-6x3 PSN PCJ BS top* 1-5 BS 3-6x3 PSN PCJ BS top* 1-5 BS 3-6x3

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