Snatch: 70% x 2 x 2
Clean and jerk: 70% x 2 x 2
Stop squat: 70% x 3 x 2

Snatch pull: 85% x 3 x 2
Front squat: 70% x 3 x 2
Push-press: 70% x 3 x 2

Block snatch: 70% x 2 x 2
Block clean and jerk: 70% x 2 x 2
Back squat: 70% x 3 x 2

High-hang snatch: 70% x 2 x 2
High-hang clean and jerk: 70% x 2 x 2
Back squat: 70% x 3 x 2

Snatch: 85% x 2 x 5
Clean and jerk: 85% x 2 x 5
Stop squat: 85% x 3 x 5

Snatch pull: 95% x 3 x 5
Front squat: 85% x 3 x 5
Push-press: 85% x 3 x 5

Mid-hang snatch: 80% x 2 x 5
Mid-hang clean and jerk: 80% x 2 x 5
Back squat: 85% x 3 x 5

Mid-hang snatch: 85% x 2 x 5
Mid-hang clean: 85% x 2 x 5
Back squat: 85% x 3 x 5

Snatch: 80% x 2 x 3
Clean and jerk: 80% x 2 x 3
Stop squat: 80% x 3 x 3

High-hang clean: 80% x 2 x 3
Push-press: 80% x 3 x 3
Back squat: 80% x 3 x 3
Romanian deadlift: 80% (of back squat) x 3 x 3

High-hang snatch: 80% x 2 x 3
Snatch pull: 90% x 3 x 3
Front squat: 80% x 3 x 3
Sots press: 3 x 3

High-hang clean: 80% x 2 x 3
Rack jerk: 80% x 2 x 3
Back squat: 80% x 3 x 3

Snatch: 80%+ x 3 x 3
Clean and jerk: 80%+ x 3 x 3
Stop squat: 80%+ x 5 x 3

Snatch: 80%+ x 3 x 3
Rack jerk: 80%+ x 3 x 3
Romanian deadlift: 80% (of back squat) x 5 x 3
Push-press: 80%+ x 5 x 3

Clean: 80%+ x 3 x 3
Clean pull: 95% x 5 x 3
Front squat: 80%+ x 5 x 3

Snatch: 80%+ x 3 x 3
Snatch pull: 95% x 5 x 3
Back squat: 80%+ x 5 x 3

Snatch: 65% x 3 x 2
Clean and jerk: 65% x 3 x 2
Front squat: 65% x 5 x 2

Clean and jerk: 65% x 3 x 2
Clean pull: 80% x 5 x 2
Back squat: 65% x 5 x 2

Snatch: 65% x 3 x 2
Snatch pull: 65% x 5 x 2
Front squat: 65% x 5 x 2

Snatch: 65% x 3 x 2
Clean and jerk: 65% x 3 x 2
Back squat: 65% x 5 x 2

1. Snatch: 70% x 3 x 3
2. Clean and jerk: 70% x 3 x 3
3. Front squat: 70% x 3 x 3


Results:
Snatch: 54 x 3, 65 x 3, 71 x 3, 76 x 3 x 3
Clean and jerk: 65 x 3, 78 x 3, 84 x 3, 91 x 3 x 3
Back squat: 67 x 5, 80 x 5, 87 x 5, 94 x 5 x 3

MUCH better snatching and cleaning today. Working really hard on eliminating the horizontal hip thrust, and staying back and letting the bar come back to me in the first and second pull. Burgener warm-up throughout the day is helping, and the triples at manageable loads is really allowing me to focus on that and keeping from bumping the bar out with my hips and thighs.

1. Power snatch: 70% x 3 x 3
2. Jerk: 70% x 3 x 3
3. Back squat: 70% x 5 x 3

Results:
Snatch: 46 x 3, 56 x 3, 60 x 3, 65 x 3 x 3

Jerk: 65 x 3, 78 x 3, 84 x 3, 91 x 3 x 3

Back squat: 76 x 5, 91 x 5, 99 x 5, 106 x 5 x 3

Took the jerks from the floor today, so full clean on the first one, then lowered to shoulders for subsequent reps. Working on not bumping the bar with my thighs and hips and snatch and clean, and staying back. Frustrating day though after watching the video and seeing the same stuff happening: over-pulling and excessive horizontal hip movement.

1. Hang clean: 70% x 3 x 3
2. Clean pull: 85% x 5 x 3
3. Front squat: 70% x 5 x 3

Results:
Clean: 65 x 3, 78 x 3, 84 x 3, 91 x 3 x 3
Pulls: 110 x 5 x 3
Squat: 67 x 5, 80 x 5, 87 x 5, 94 x 5 x 3
Pull-ups: strict, 10-15 total (ran out of time)

Back at it!

1. Hang snatch: heavy triple; 85% x 3 x 3
2. Snatch pull: 85% x 5 x 3
3. Back squat: 70% x 5 x 3

Results:
Snatch: 50 x 3, 60 x 3, 70 x 3, 75 x 3, 80 x 3 (one miss), 82 x 3, 70 x 3 x 3
Snatch pull: 93 x 5 x 3
Back squat: 106 x 5 x 3

Really working on staying back in the second pull and keeping the bar close. Missed one at 80 kg (behind). Squats felt heavy today. Just tired from the weekend I think (competed in the Washington Open and coached 5 lifters, and ran our first gym meet at Industrious).

1. Snatch: heavy single; 90% x 1 x 6
2. Clean and jerk: heavy single; 90% x 1 x 4
3. Back squat: heavy single

1. Power snatch: 80% of yesterday's snatch x 1 x 8
2. Power clean and jerk: 80% of yesterday's clean and jerk x 1 x 6

1. Snatch: heavy single; 85% x 1 x 8
2. Clean and jerk: heavy single; 85% x 1 x 6
3. Front squat: 90% x 1 x 3

1. Power snatch: 80% of yesterday's snatch* x 1 x 10
2. Power clean and jerk: 80% of yesterday's clean and jerk* x 1 x 8

* Up to 80% of best power snatch or power clean

1. Snatch: max for the day
2. Clean and jerk: max for the day

Rags to Riches Barbell Crucible

Meet day!

Rest day.

Snatch: work up to opening weight for Sunday x 1 x 1
Clean and jerk: work up to opening weight for Sunday x 1 x 1

Rest day.

Snatch: work up to opening weight for Sunday x 1 x 3
Clean and jerk: work up to opening weight for Sunday x 1 x 3

Rest day.

Snatch: max for the day; 85% x 1 x 2

Rest day.

Rest day.

Snatch: max for the day; 90% x 1 x 6
Clean and jerk: max for the day; 90% x 1 x 4
Back squat: 85% x 2 x 3

Power snatch: 75% of yesterday's snatch x 1 x 6
Power clean and jerk: 75% of yesterday's clean and jerk x 1 x 4

Start of Bulgarian program

Snatch: max for the day; 85% x 1 x 8
Clean and jerk: max for the day; 85% x 1 x 6
Front squat: 85% x 2 x 2

I just found out yesterday about a local USAW sanctioned meet that is going on next Sunday, so I am changing the programming up to try to prepare as best as I can for that. This is based on a Bulgarian-inspired program published in Greg Everett's "Olympic Weightlifting: A Complete Guide for Athletes & Coaches". This is a three-week program, with two heavy weeks and a back-off week. The back-off week will follow the meet next weekend.

Tall Snatch - 4 x 3
Mid-Hang Snatch - 65% x 2 x 5
Power Clean + Power Jerk - 70% (of PC) x 1 x 5
3 sets:
5 box jumps
20 KB swings
30 sec rest

Tall snatch - Stay light and focus on bringing the elbows as high as possible before turning the bar over, and keeping the bar and body as close as possible, landing with flat feet, and pushing up tight against the bar overhead. Using an empty barbell is fine.

Snatch - 70% x 2, 75% x 2, 80% x 1 x 3
Clean & Jerk - 70% x 1, 75% x 1, 80% x 1 x 3
Clean Pull - 90% (of clean) x 3 x 3
Back Squat - 80% x 2 x 3
Week 1 of 4 (9 of 12)

This is the final 4-week  mesocycle of a 12-week macrocycle, but it can be used as a brief standalone cycle.

Back Squat - test max
Snatch - heavy single
Clean & Jerk - heavy single
Don't expect PRs on the snatch and CJ today. If your heavy single is less thn 85%, get some additional singles in between 75-80% afterward.

Rest day.

Power Snatch - 60% x 1 x 5
Power Clean & Power Jerk - 60% x 1 x 5

Push Press - text max
High-Hang Snatch - 50% x 2 x 5
Power Clean & Jerk - 60% x 1 x 5
Squat Jump - 3 x 3

Mid-hang power snatch - 60% x 2 x 5
Pull-ups - 40 total

Snatch - 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2
Power Clean - 60% x 2 x 2, 70% x 2 x 3
Jerk - 65% x 3 x 2, 70% x 3 x 2
Squat jump - 4 x 3
Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.

Week 4 of 4 (8 of 12)

Rest day.

Back Squat - 88% x 3 x 8
Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2

Rest day.

Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 2
Power Clean + Power Jerk - 65% (of PC) x 3, 70% x 3 x 2, 75% x 2
Snatch High-Pull - 75% (of snatch) x 3, 80% x 3 x 2
4 sets; no rest:
5 (1 pull-up + 1 hanging leg raise)
10 shoulder-to-shoulder sandbag push press

Back Squat - 83% x 5 x 5
Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
Clean Pull on Riser - 95% (of clean) x 3 x 4
SLDL - 65% (of back squat) x 5, 70% x 5 x 2

Jerk - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
Push Press - 80% x 4, 85%x 3 x 3
Snatch High-Pull - 75% (of snatch) x 5 x 2, 80% x 5 x 2
40 sec on / 20 sec rest x 5 minutes:
15 KB swings
15 push-ups

Back Squat - 73% x 10 x 3
Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
Snatch Pull on Riser - 95% (of snatch) x 3 x 4
Heaving Snatch Balance + Overhead Squat - 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
Week 3 of 4 (7 of 12)

Rest day.

Back Squat - 85% x 3 x 8
Snatch - 75% x 3 x 3, 80% x 2 x 2
Clean & Jerk - 75% x 3 x 3, 80% x 2 x 2
3 sets; no rest:
400 m row - 30 sec easy/30 sec sprint
10 plate topside halfmoons / side

Rest day.

Power Snatch - 65% x 3 x 2, 70% x 3 x 2
Power Clean + Power Jerk - 65% (of PC) x 65% x 3 x 2, 70% x 3 x 2
Snatch High-Pull - 75% x 3 x 3
4 sets; no rest:
15 DB chainsaw rows/arm
10 DB push press

Back Squat - 80% x 5 x 5
Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3 x 3
Clean Pull on 2" Riser - 90% (of clean) x 3 x 2, 95% x 3 x 2
SLDL - 65% (of BS) x 5 x 3

Jerk - 70% x 3 x 2, 75% x 3 x 3
Push Press - 80% x 4 x 3, 85% x 3
Snatch High-Pull - 75% (of snatch) x 5 x 4
5 rounds; no rest:
90 sec jump rope
12 KB snatch/arm

Back Squat - 70% x 10 x 3
Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3 x 3
Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 2, 95% x 3 x 2
Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1+2 x 2, 70% x 1+2 x 2
Week 2 of 4 (6 of 12)

Rest day.

Back Squat - 80% x 3 x 8
Snatch - 70% x 3 x 2, 75% x 2 x 3
Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
4 sets; no rest:
2 min jump rope
20 KB swings

Rest day.

Power Snatch - 65% x 3 x 4
Power Clean + Power Jerk - 65% (of PC) x 3 x 4
Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
5 sets; no rest:
8 pull-ups
8 ring push-ups

Back Squat - 75% x 5 x 5
Block Clean (knee) - 70% x 3 x 5
Clean Pull on 2" Riser - 90% (of clean) x 3 x 4
SLDL - 60% (of back squat) x 5 x 3

Jerk - 70% x 3 x 5
Push Press - 75% x 5 x 2, 80% x 4 x 2
Snatch High-Pull - 70% x 5 x 2, 75% x 5 x 2
4 sets; no rest:
400 m row
10 1-arm KB clean + press/arm

Back Squat - 65% x 10 x 3
Block Snatch (knee) - 70% x 3 x 5
Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 4
Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4
This is really a continuation of the previous 4 weeks in a 12 week cycle, but can be a standalone 4-week training block as well.

Week 1 of 4 (5 of 12)

Rest day.

Back Squat - test max
Snatch - heavy single
Clean & Jerk - heavy single
Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%.

Rest day.

Hang Power Snatch - 60% x 1 x 5
Hang Power Clean & Power Jerk - 60% x 1 x 5
Box Jump - 3 x 3

3 sets; no rest:
15 pull-ups
10 1-arm KB press/arm

Snatch - 60% x 1 x 5
Clean & Jerk - 60% x 1 x 5
Back Squat - 40% x 2 x 3 (focus on acceleration up)
Squat jump - 3 x 3

Power Snatch - 60% x 1 x 4, 70% x 1 x 3
Power Clean & Power Jerk - 60% x 1 x 4, 70% x 1 x 3
Squat jump - 3 x 3

3 sets; no rest:
10 DB row/arm
10 1-arm DB bench press/arm

Snatch - 60% x 2 x 5
Clean & Jerk - 60% x 1 x 5
Back squat - 50% x 2 x 3 (focus on acceleration up)
This will be a very light and easy week in preparation for max back squat testing on Saturday.

Week 4 of 4 (4 of 12)

Rest day.

Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
Back Squat - 88% x 3 x 8 (up wt on last set if you feel good)
Snatch High-Pull - 75% (of snatch) x 3 x 3

Rest day.

Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 3
Power Clean - 65% x 3, 70% x 3 x 2, 75% x 3
Power Jerk - 65% x 3, 70% x 3 x 2, 75% x 3
Snatch High-Pull - 75% (of snatch) x 5 x 3

5 (2-4-6 rep) ladders (60 total reps):
Chin-up
Dips

Back Squat - 83% x 5 x 5 (up wt on last set if you feel good - no failed reps)
Block (or hang) clean (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
Halting Clean Deadlift (upper thigh) - 85% x 3 x 3
SLDL - 65% (of back squat) x 5, 70% x 5 x 3

Jerk behind the neck - 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)
Push Press - 75% x 5, 80% x 5 x 2, 85% x 5
Jerk Dip Squat - 85% (of jerk) x 5 x 3

For 5 min:
5 1-arm KB swing/arm
5 1-arm KB clean & push press/arm
5 1-arm KB snatch/arm

Back Squat - 73% x 10 x 3 (up wt on last set if you can - no failed reps)
Block (or hang) snatch (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
Halting Snatch Deadlift (hip) - 85% x 3 x 3
Overhead Squat - 70% x 3 x 5 (up wt on last 2 sets if you feel good)

Week 3 of 4 (3 of 12)

Rest day.

1. Back Squat - 85% x 3 x 8
2. Snatch - 75% x 3 x 3, 80% x 2 x 2
3. Clean & Jerk - 75% x 3 x 2, 80% x 2 x 2
4. Snatch High-Pull - 70% (of snatch) x 3, 75% x 3 x 2

Rest day.

1. Power Snatch - 65% x 3 x 2, 70% x 3 x 2
2. Power Clean - 65% x 3 x 2, 70% x 3 x 2
3. Power Jerk - 65% x 3 x 2, 70% x 3 x 2
4. Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3

4 sets; no rest:
10 1-arm KB push press/side
200 rope jumps (or 2 min max)

1. Back Squat - 80% x 5 x 5
2. Block (or hang) Clean (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
3. Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3, 85% x 3 x 2
4. SLDL - 65% (of back squat) x 5 x 3

1. Jerk behind the neck - 75% x 3 x 5
2. Push Press - 75% x 5 x 2, 80% x 5 x 2
3. Jerk Dip Squat - 85% (of jerk) x 5 x 3

4 sets; no rest:
10 pull-ups
15 KB swings

1. Back Squat - 70% x 10 x 3
2. Block (or hang) snatch (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
3. Halting Snatch Deadlift (hip) - 80% (of snatch) x 3, 85% x 3 x 2
4. Overhead Squat - 65% x 3 x 2, 70% x 3 x 3
Week 2 of 4 (2 of 12)

Rest day.

1. Back Squat - 80% x 3 x 8
2. Snatch - 70% x 3 x 2, 75% x 2 x 3
3. Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
4. Snatch High-Pull - 70% (of snatch) x 3 x 3

Rest/make-up day.

Anybody SORE yet?!

1. Power Snatch - 65% x 3 x 4
2. Power Clean - 65% x 3 x 4
3. Power Jerk - 65% x 3 x 4
4. Snatch High-Pull - 70% x 5 x 3

3 sets; no rest:
600 m row
15 DB push press

More squats!

1. Back Squat - 75% x 5 x 5
2. Block (or hang) Clean (mid-thigh) - 65% x 3 x 5
3. Halting Clean Deadlift - 80% (of clean) x 3 x 3
4. SLDL - 60% (of back squat) x 5 x 3

Somebody get this man some weightlifting shoes! 

Day 2

1. Jerk behind the neck - 70% x 3 x 5
2. Push Press - 75% x 5 x 4
3. Jerk dip squat - 80% (of jerk) x 5 x 3

3 sets; no rest:
2 min jump rope
15 pull-ups

Mark in the middle of a set of mid-hang snatches.

Day 1

1. Back Squat - 65% x 10 x 3
2. Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
3. Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
4. Overhead Squat - 65% x 3 x 5

Today is the first day of a four-week long leg strength emphasis cycle posted by Catalyst Athletics. This cycle is actually part of a 12-week complete cycle, which includes two four-week leg strength blocks, followed by a four-week preparatory cycle. The first eight weeks of leg work will definitely be needed, and we will likely continue on with the remaining four weeks of preparatory work to get ready for the CrossFit Industrious in-house weightlifting meet in September.