Week 4

Time to start loading again, or as Andy would say "re-loading"! We are changing the template up slightly for these next four weeks. The biggest change is that we are only doing either the snatch or clean and jerk on days 1 and 2 instead of doing both each day, and only three main exercises per day. This is to give us a little more time to focus on either the snatch or clean and jerk each day and doing any technique work we need to do to improve execution of the lifts. This will also give us a little more time for accessory work after the main exercises are done. Many of you are already doing this, and in fact I have even prescribed things like bent-over rows for many of you to strengthen imbalances already. In any case, each day you should pick a couple of accessory movements and do a few sets of 5-10 reps. These should be things like bent-over rows, strict or weighted pull-ups, strict handstand push-ups, strict or weighted ring dips, weighted sit-ups, weighted back extensions, strict toes-to-bar (leg raises), etc. If you need ideas for things to do or suggestions for what specifically will help you most, just ask!

Also, we are moving from 3 sets of 5 on the back squat to 5 sets of 3 reps. This should be a welcome change for most everyone!

Day 1

Hang clean + front squat + jerk: 3 sets of 1+1+2

Back squat: 5 sets of 3 reps

Halting snatch deadlift: 3 sets of 3 reps (work to a single heavy set)

Day 2
Hang snatch + overhead squat: 3 sets of 2+2
Front squat: 3 sets of 3 reps
Press (behind): 3 sets of 5 reps

Day 3
Power snatch: 3 sets of 2 reps
Power clean: 3 sets of 2 reps
Rack jerk: 3 sets of 2 reps

Day 4
Snatch: 1RM
Clean and jerk: 1RM
Back squat: 3RM