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A Various Variety of Variations
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A Various Variety of Variations


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Duration: 9 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate-High
Intensity: High
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Constant variety to help break out of a training rut mentally and physically

This 9-week cycle uses different competition and strength lifts with each exposure for the first 6 weeks, and then focuses on heavy single competition lifts for the final weeks to prepare for competition or max snatch and clean & jerk testing.

The first phase uses a lot of maximal effort work, but is limited to 2-week burdening periods to make it more tolerable. Contains plenty of accessory work.

Notes: Percentages following an RM or HS are of that max.

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Sample Week

Week 1 Day 1 Monday
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  • Concentric Power Jerk – 3RM, 90%x3, 95%x3
  • Back Squat with 15-20kg of chains – 10RM, 90%x10, 90%xMax reps
  • Bulgarian Split Squat (reps/leg, moderate wt) – 3x10
  • Box Jump – 3x5
A1. Snatch Press - 3 x 15
A2. Hanging Leg Raise - 3 x max

A Various Variety of Variations Week 1 of 9
 
This 9-week cycle uses different competition and strength lifts with each exposure for the first 6 weeks, and then focuses on heavy single competition lifts for the final weeks to prepare for competition or max snatch and clean & jerk testing. The first phase uses a lot of maximal effort work, but is limited to 2-week burdening periods to make it more tolerable. Contains plenty of accessory work.

Volume: Moderate-High
Intensity: High

Notes:
Percentages following an RM or HS are of that max set.

Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Hang Power Clean (knee) + Hang Clean (knee) + Clean – RMx1+1+1, 90%x1+1+1, 95%x1+1+1
  • Floating Clean Deadlift – 5RM, 90%x5x2
  • Good Morning (moderate weight) – 3x10
A1. Farmer Walk - 50m x 3
A2. Weighted Plank - 3 x 20-30 sec

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Push Press + Power Jerk + Jerk - RMx1+2+3, 90%x1+2+3, 95%x1+2+3
  • Safety Bar Squat – 6RM, 90%x6, 90%xMax Reps
  • Back Squat Jump (% of BS) – 20%x5x4
  • Turkish Get-up - 3 x 5/side


Questions? Get answers here
Week 1 Day 4 Thursday
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  • Snatch from Power Position – 3RM, 90%x3, 95%x3
  • Sumo Deadlift – 8RM, 90%x8x2
  • Single-Leg Deadlift (reps/leg, moderate weight) – 3x6
  • Back Extension with DB row – 3x15
A1. Snatch Grip Upright Row - 3 x15
A2. Bent Row - 3 x 10
A3. V-Up - 3 x max

Questions? Get answers here
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 - on the minute – 70%x1x3, 73%x1x3, 76%x1x3, HS
  • Clean & Jerk - on the minute – 70%x1+1x3, 73%x1+1x3, 76%x1+1x3, HS
  • Pin Front Squat (parallel) – 6RM, 90%x6, 90xMax Reps
  • Jerk Recovery – 3RM
  • Ab Wheel - 3 x max


Questions? Get answers here
Week 1 Day 7 Sunday
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Rest day

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