Beruflich Dokumente
Kultur Dokumente
By CHRISTIAN THIBAUDEAU
BLOCK 1 ACCUMULATION (3 WEEKS, 5 SESSIONS PER WEEK)
Here the actual lifts are always done in a fatigued state, dont worry if you feel like your performance
on the actual lift is dropping, its normal, especially in the first week. In the intensification phase we
will reverse the order. During this first block quality should always be more important than more
weight, leave your ego at the door.
SESSION 3 SNATCH
A. Snatch
4 x 2 @ 85% of previous session 2RM
B. Snatch high pull hang with hip contact
5 x 2 same weight for all sets, challenging but perfect form
C. Snatch deadlift
3 x 3 same weight for all sets, challenging but perfect form
D. Snatch
3 x 3 moderate weight focus on precision
SESSION 4 CLEAN
A. Power clean + clean
Work up to max for complex
3 sets with 10-20lbs less
B. Front squat
Work up to 1RM
3 sets of cluster @ 90%, (4-6 reps, 15 sec between reps, rack weight)
C. Clean + Front squat + jerk
4 x 1+1+1 moderate weight focus on body tightness and positions
SESSION 6 SNATCH
A. Snatch hang + Snatch
Work up to max for complex
3 sets avec 10-20lbs less
B. Snatch deadlift deficit (3-4) with slow eccentric
5 x 2 same weight for all sets, challenging but perfect form
C. Snatch grip power jerk behind the neck
5 x 2 same weight for all sets, challenging but perfect form
D. Snatch
4 x 3 moderate weight focus on speed
SESSION 7 JERK
A. Behind the neck split jerk + Split jerk
Work up to max for complex
3 sets with 10-20lbs less
B. Front squat
Work up to 2RM
C. front squat (100 degres)
5 x 5 same weight for all sets, challenging but perfect form
SESSION 8 SNATCH
A. Snatch
Work up to 2RM
3 sets with 10-20lbs less
B. Snatch high pull hang with hip contact
5 x 2 same weight for all sets, challenging but perfect form, bar reaches chest
C. Snatch Romanian deadlift
3 x 3 same weight for all sets (snatch 1RM or +10%) slow eccentric and concentric (3-4 sec each)
D. Snatch
3 x 3 moderate weight focus on precision
SESSION 9 CLEAN
A. Clean hang + clean
Work up to max for complex
3 sets with 10-20lbs less
B. Front squat
Work up to 1RM
3 sets of cluster @ 90%, (4-6 reps, 15 sec rest between reps, rack weight)
C. Clean + Front squat + jerk
4 x 1+1+1 moderate weight
SESSION 11 SNATCH
A. Power Snatch + Snatch hang
Work up to max for complex
3 sets with 10-20lbs less
B. Snatch deadlift deficit (3-4) hold power position 15 sec on last rep
5 x 2 same weight for all sets, challenging but perfect form
C. Snatch grip power jerk behind the neck
5 x 2 same weight for all sets, challenging but perfect form
D. Snatch
4 x 3 moderate weight focus on speed
SESSION 12 JERK
A. Jerk from half split + Split jerk
Work up to max for complex
3 sets avec 10-20lbs less
B. Front squat
Work up to 2RM
C. front squat (100 degres)
5 x 5 same weight for all sets, challenging but perfect form
D. Clean & jerk
3 x 2 moderate weight focus on speed and precision
SESSION 13 SNATCH
A. Snatch hang
Work up to 2RM
3 sets with 10-20lbs less
B. Snatch high pull + snatch
5 x 2+1 same weight for all sets, focus on the quality of the positions
C. Snatch Romanian deadlift superslow tempo lent (5-6 seconds up and down, use 100-110% of snatch
max)
3x3
D. Snatch
3 x 3 moderate weight focus on precision
SESSION 14 CLEAN
A. Power clean + clean hang
Work up to max for complex
3 sets with 10-20lbs less
B. Front squat
Work up to 1RM
3 sets of cluster @ 90%, (4-6 reps, 15 sec rest, rack weight)
C. Clean + Front squat + jerk
4 x 1+1+1 moderate weight focus on body tightness
SESSION 16 SNATCH
A. Snatch
4 x 2 @ 80-85%
B. Snatch deadlift
3 x 2 @ 110% of snatch target at end of training cycle
C. Snatch grip push press behind neck + overhead squat
3 x 2+1 same weight for all sets, challenging but perfect form
SESSION 17 JERK
A. Split jerk
4 x 2 @ 80-85%
B. Front squat
3 x 1 @ 100% of your target clean & jerk for the end of the cycle
C. Clean & jerk
3 x 1 moderate weight focus on body positions and tightness
SESSION 18 SNATCH
A. Power snatch + overhead squat
4 x 2+2 (link both movements togeter, power snatch, OHS, power snatch, OHS) light weight
B. Snatch deadlift
3 x 2 @ 110% of your target snatch at the end of the cycle
C. Snatch
3 x 2 moderate weight focus on precision
SESSION 19 CLEAN
A. Clean
4 x 2 @ 70-75%
B. Front squat
3 x 1 @ 90% of the clean & jerk target for the end of the cycle
C. Clean + Front squat + jerk
4 x 1+1+1 LIGHT WEIGHT!!! Basically just getting the body moving
SESSION 2
A. Power snatch 5 x 3 @ moderate weight focus on speed
B. Power clean & power jerk @ moderate weight focus on speed
C.Paused Back squat 5 x 1 @ your front squat 1RM from yesterday, focus on speed
SESSION 3
A. Snatch 4 x 2 @ 80-85%
B. Clean & jerk 4 x 2 @ 80-85%
C. Front squat work up to 1RM
SESSION 4
A. Power snatch 6 X 2 @ moderate or light weight focus on speed
B. Power clean & power jerk 6 X 1@ moderate of light focus on speed
SESSION 5
A. Snatch 3/2/1 waves (3@80%, 2@85%, 1@90%, 3@85%, 2@90%, 1@95%)
B. Clean & jerk work up to comfortable/technically solid 1RM
C. Front squat work up to 1RM
SESSION 6
A. Snatch 4 x 3 @ 75-80%
B. Clean & jerk 4 x 2 @ 75-80%
C. Front squat work up to 1RM
SESSION 7
A. Power snatch 5 x 3 @ moderate weight focus on speed
B. Power clean & power jerk @ moderate weight focus on speed
C.Paused Back squat 5 x 1 @ your front squat 1RM from yesterday, focus on speed
SESSION 8
A. Snatch 4 x 2 @ 80-85%
B. Clean & jerk 4 x 2 @ 80-85%
C. Front squat work up to 1RM
SESSION 9
A. Power snatch 6 X 2 @ moderate or light weight focus on speed
B. Power clean & power jerk 6 X 1@ moderate of light focus on speed
SESSION 10
A. Snatch 3/2/1 waves (3@80%, 2@85%, 1@90%, 3@85%, 2@90%, 1@95%)
B. Clean & jerk work up to comfortable/technically solid 1RM
C. Front squat work up to 1RM
SESSION 11
A. Snatch 4 x 3 @ 75-80%
B. Clean & jerk 4 x 2 @ 75-80%
C. Front squat 6 x 1 @ 85%
SESSION 12
A. Power snatch 5 x 3 @ moderate weight focus on speed
B. Power clean & power jerk @ moderate weight focus on speed
C.Paused Back squat 4 x 1 @ with 85% of your FRONT squat
SESSION 13
A. Snatch 4 x 2 @ 80-85%
B. Clean & jerk 4 x 2 @ 80-85%
C. Front squat 6 x 1 @ 85%
SESSION 14
A. Snatch bar work for 20 minutes
B. Clean & jerk bar work for 20 minutes
SESSION 15
A. Snatch Work up to max (or competition)
B. Clean & jerk work up to max (or competition)