Alyssa's Heavy Single Nightmare

Formats: Web, Text, Excel,  |   Premium Program

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Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate-High
Intensity: High
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Squat strength; competition prep; Olympic lift confidence and heavy single experience

This cycle focuses on heavy snatch and clean & jerk singles, but also includes heavy squat singles 1-2 times daily along with back-off rep squats in some sessions. It also uses on-the-minute lifts in the first phase, and then waves after heavy singles in the second phase. This is a nasty program and will take a lot out of you, but will produce some excellent snatch, clean & jerk and squat results if you can handle it.

Notes:

• On squats, you'll work to a heavy single, always aiming for PRs, but first trying to beat your last squat session by at least 1kg.
• After heavy single squats, you'll then drop the weight for the following multiple-rep sets, the goal of which will be to work to a maximal effort on the final set and try to beat your all time PR or at least your previous training session with those reps
• OTM - "On The Minute". Each set begins 1 minute after the last - NOT 1 minute rest. Weight changes need to be done within this 1 minute period as well.

What People Say

"Awesome program. Used this as meet prep for Masters Nationals. Went 6/6 with a snatch pr and meet total pr."
- Lacey K.

"Front Squat: 145kg => 160kg (+15kg), Back Squat: 167kg => 176kg (+9kg), Snatch: 103kg => 108kg (+5kg), Clean & Jerk: 130kg => 135kg (+5kg), Clean: 133kg => 137kg (+4kg), Jerk: 140kg => 142kg (+2kg), Total: 230kg => 240kg (+10kg). What a fun cycle it was!"
- Kamil O.

Sample Week