Lily's Launch Pad
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Duration: 9 Weeks
Days/Week: 5 (Web/Spreadsheet)
Volume: High
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Focus: Leg strength; pulling strength; snatch & clean finish
This is a 9-week cycle with lifts from the blocks and a lot of squatting, plus plenty of accessory work. The last 3 weeks prepare for competition or snatch and clean & jerk testing with On The Minute lifts.
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Sample Week
Week 1 Day 1 Monday
Questions? Get answers here
- Snatch from Power Position – 35%x3x5
- Block Snatch Pull + Snatch (knee) – 70%x2(1+1), 75%x2(1+1)x5
- Snatch Segment Pull (1", knee / 3 sec pause) – 80%x3x3
- Back Squat – 75%x3x10
- Weighted Planks - 3 x 20-30 sec
Questions? Get answers here
Week 1 Day 2 Tuesday
A1. BB Bent Row - 10-15
A2. DB Curl & Press -10-15
A3. Abs of choice - 10-30
A4. Walking Lunge – 12
Questions? Get answers here
- Muscle Snatch from Power Position – 30%x5x4
- Power Clean + Hang Clean (mid-thigh) + Power Jerk (% of PC) – 70%x2(1+1+1)x5
- Snatch Push Press + Overhead Squat (3 sec pause in bottom) (% of sn) – 70%x5+2x5
A1. BB Bent Row - 10-15
A2. DB Curl & Press -10-15
A3. Abs of choice - 10-30
A4. Walking Lunge – 12
Questions? Get answers here
Week 1 Day 3 Wednesday
Questions? Get answers here
- Tall Clean – 25%x3x5
- Block Clean Pull + Clean (knee) – 70%x2(1+1), 75%x2(1+1)x5
- Clean Segment Pull (1", knee / 3 sec pause) – 80%x3x3
- Front Squat – 70%x3x10
- Russian Twist - 3 x 20-40
Questions? Get answers here
Week 1 Day 4 Thursday
A1. Pull-up - max
A2. Push-ups - max
A3. Abs of choice - 10-30
A4. 1-leg DB RDL - 10/leg
Questions? Get answers here
- Power Snatch + Overhead Squat (3 sec pause in bottom) – 75%x2(1+1)x5
- Power Jerk + Jerk (% of PJ / 5 sec hold in split) – 75%x2+1x5
- Push Press (5 sec hold last rep) – 70%x5x3
A1. Pull-up - max
A2. Push-ups - max
A3. Abs of choice - 10-30
A4. 1-leg DB RDL - 10/leg
Questions? Get answers here
Week 1 Day 6 Saturday
Questions? Get answers here
- Tall Snatch – 25%x3x5
- Snatch – HS
- Clean & Jerk 1+1 – HS
- Front Squat (pause first 2 reps 3 sec) – 5RM
- Good Morning (% of BS) – 35%x8x3
Questions? Get answers here
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Training Programs
Choose from 61 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 111,107 athletes around the world!
Choose from 61 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 111,107 athletes around the world!
