Ultimate Punch
893 Downloads
Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet)
Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes
Focus: Overhead strength & stability; competition prep
This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.
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Sample Week
Week 1 Day 1 Monday
A2. Deadbugs - 3 x 20
Ultimate Punch – Week 1 of 8
This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.
Volume: Moderate
Intensity: Moderate
Good For:
Overhead strength and stability for the snatch and jerk
Questions? Get answers here
- Tall Power Jerk - mod wt by feel – 5 x 3
- Jerk Bnk (3 sec hold in split) – 70% x 3 x 5
- Hang Power Clean (mid-thigh) + Push Press (5 sec hold last rep / % of PP) – 70% x 2+5 x 5
- Hanging Banded Snatch-Grip Overhead Carry + Overhead Squat - 3(4 steps + 2 OHS) x 3 sets
A2. Deadbugs - 3 x 20
Ultimate Punch – Week 1 of 8
This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.
Volume: Moderate
Intensity: Moderate
Good For:
Overhead strength and stability for the snatch and jerk
Questions? Get answers here
Week 1 Day 2 Tuesday
A2. Weighted Plank - 3 x 20-30 sec
Questions? Get answers here
- Tall Snatch - mod wt by feel – 5 x 3
- Snatch + Overhead Squat (3 sec hold in bottom all reps) – 70% x 3+1 x 5
- Snatch Pull – 80% x 5, 85% x 4, 90% x 3 x 3
- Back Squat – 70% x 5 x 4
A2. Weighted Plank - 3 x 20-30 sec
Questions? Get answers here
Week 1 Day 3 Wednesday
A2. Hanging Leg Raise - 3 x max
Questions? Get answers here
- Hang Power Snatch (mid-thigh) + Drop Snatch (3 sec hold in bottom) – 65% x 3+1 x 5
- Heaving Snatch Balance – 70% x 3 x 5
- Snatch Push Press (% of snatch) – 70% x 5 x 5
- Jerk Recovery (3 sec hold in split after separation before standing) – 2RM
A2. Hanging Leg Raise - 3 x max
Questions? Get answers here
Week 1 Day 4 Thursday
A2. Deadbugs - 3 x 20
Questions? Get answers here
- Jerk Balance - mod wt by feel – 3 x 5
- Clean & Jerk – 70% x 3(1+1) x 5
- Clean Pull – 80% x 5, 85% x 4, 90% x 3 x 2
- Pause Back Squat (3 sec) – 70% x 3 x 4
A2. Deadbugs - 3 x 20
Questions? Get answers here
Week 1 Day 6 Saturday
A2. Weighted Side Plank - 3 x 20-30 sec
*Increase BOLD weights if you feel good.
Questions? Get answers here
- Snatch + Snatch Balance + Overhead Squat – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1
- Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1
- Front Squat – 70% x 3, 75% x 3 x 3
- 1-Arm KB Bottom-up walking lunge - 3 x 20 steps/arm
A2. Weighted Side Plank - 3 x 20-30 sec
*Increase BOLD weights if you feel good.
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!
