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Jocelyn's Return
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Jocelyn's Return


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

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

Focus: Overhead strength and stability; leg explosiveness; training capacity

This is an 8-week cycle that uses a lot of waves in the snatch, clean and jerk. It also includes a good amount of overhead strength work and jump training. It tapers for competition or max snatch and clean & jerk testing in the final week.

Notes: Some exercises use weight by feel - avoid grinding reps or failure

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Sample Week

Week 1 Day 1 Monday
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  • Block Snatch (Knee) – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Snatch Deadlift on Riser – 90%x3x3
  • Overhead Squat (Weight by feel – Stable, full depth reps) – 5x3
  • Snatch Push Press (weight by feel – no grinding) – 4x5
Week 1 of 8 - "Jocelyn's Return"

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Week 1 Day 2 Tuesday
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  • Jerk – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Drop to Split (weight by feel – full split length/depth, solid landing) – 4x3
  • Back Squat – 60%x10, 65%x8, 70%x6
  • Back Squat Jump (% of Back Squat) – 20% x3x3


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Week 1 Day 3 Wednesday
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  • Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 5
  • Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 5
  • Push Press (weight by feel - no grinding) – 4x5


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Week 1 Day 4 Thursday
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  • Clean – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Clean Deadlift on Riser – 90%x5x3
  • Parallel Front Squat + Front Squat – 65% x 3+2 x 4
  • 2-Leg Bound – 3x6


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Week 1 Day 5 Friday
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Rest Day

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Week 1 Day 6 Saturday
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  • Snatch Pull + Snatch – (70% x 1+1, 75% x 1+1, 80% x 1+1)3
  • Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – (70%, 75%, 80%)3
  • Back Squat (max rep set not to failure) – 70%x6, 75%x4, 80%x3, 70% x max reps
  • Box Jump – 3x5


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Week 1 Day 7 Sunday
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Rest Day

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