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Backs, Complax & Max
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Backs, Complax & Max


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Duration: 9 Weeks
Days/Week: 5 (Web/Spreadsheet) / 3, 4, 5 (App)

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

Focus: Back strength; pulling strength; postural strength

9 weeks of snatch and clean & jerk complexes leading into a peak for max snatch and clean & jerk, with a focus on strengthening the back and the pull.

Nice and simple cycle with moderate volume and high (although flexible) intensity, and all accessory work prescribed to work on stability.

Notes: %s following an RM are of that day's RM, not your lifetime best.

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Sample Week

Week 1 Day 1 Monday
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  • Snatch High-Pull + Hang Snatch (below knee) – 70%x1+2x5
  • Hang Snatch Pull (below knee) – 80%x5, 85%x4, 90%x3x3
  • Pause Back Squat – 70%x5x3
  • Weighted Planks - 3 x 20-30 sec
Week 1 of 9

9 weeks of snatch and clean & jerk complexes leading into a peak for max snatch and clean & jerk, with a focus on strengthening the back and the pull. Nice and simple cycle with moderate volume but high (although flexible) intensity and all accessory work prescribed to work on stability.
 

Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Snatch with no jump, no contact – 60%x2x6
  • Snatch Push Press + Pause Overhead Squat – 65%x5+2x5
  • Single-Leg DB RDL (reps/leg, moderate weight) – 3x10
  • Russian Twists - 3 x 30-40


Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Clean Pull + Hang Clean (below knee) – 70%x1+2x5
  • Hang Clean Pull (below knee) – 80%x5, 85%x4, 90%x3x3
  • Parallel Back Squat – 65%x5x3
  • Weighted Back Extensions – 3x10


Questions? Get answers here
Week 1 Day 4 Thursday
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  • Push Press + Push Jerk + Jerk (% of jerk) – 65%x1+1+1x5
  • Power Clean – 70%x3x5
  • Step-up (below knee height, reps/leg) – 3x10
  • Weighted Planks - 3 x 20-30 sec


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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  • Segment Snatch (1" / 3 sec pause) – 70%x1, 75%x1, 80%x1x3
  • Segment Clean (1" / 3 sec pause) + Jerk – 70%x1+1, 75%x1+1, 80%x1+1x3
  • Front Squat – 70%x5, 75%x4, 80%x3x3
A1. SLDL (% of Back Squat) – 45%x5x3
A2. Hanging Leg Raise - 3 x max

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

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