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Basically Advanced
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Basically Advanced


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Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet) / 3, 4, 5 (App)

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

Focus: Olympic lift improvement with added technique work

This is a 12-week cycle that peaks for max snatch and clean & jerk.
 
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.

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Sample Week

Week 1 Day 1 Monday
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  • Power Snatch from Power Position – 50% x 3 x 3
  • Snatch – 70% x 2 x 2, 75% x 2 x 3
  • Halting Snatch Deadlift (upper thigh / 2 sec) - 5 sec down on last rep – 80% x 3 x 3
  • Back Squat (keep max reps <= 10) – 70% x 5 x 2, 70% x max reps
 
3 sets:
Weighted Plank x 20-30 sec
 
This is a 12-week cycle that peaks for max snatch and clean & jerk.
 
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.
 
Basically Advanced Week 1 of 12

Questions? Get answers here
Week 1 Day 2 Tuesday
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  • Jerk Balance – 25% x 3 x 4
  • Overhead Squat (3 sec pause in bottom) – 65% x 3, 70% x 3, 75% x 2 x 3
  • Snatch Push Press (% of snatch) – 70% x 5 x 3
  • Pause Jerk Dip Squat (3 sec) – 90% x 3, 95% x 3, 100% x 3
3 sets:
A1. Side Plank Leg Lift x 10-15/side
A2. Bent Row x 12-15
 

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Power Clean from Power Position – 50% x 3 x 3
  • Clean & Jerk – 70% x 2+1 x 2, 75% x 1+2 x 3
  • Halting Clean Deadlift (upper thigh / 2 sec) - 5 sec down on last rep – 80% x 3 x 3
  • Front Squat - 3 sec pause reps 1-2 – 65% x 3 x 3
3 sets:
Hanging Leg Raise x max
(substitute knees to elbows)
 

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Week 1 Day 4 Thursday
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Rest day

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Week 1 Day 5 Friday
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  • Tall Snatch – 25% x 3 x 3
  • Snatch – 70% x 2, 75% x 1, 80% x 1, 85% x 1, 75%v x 1, 80% x 1, 85% x 1
  • Tall Clean – 25% x 3 x 3
  • Clean and Jerk - 70% x 2+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 75%v x 1+1, 80% x 1+1, 85% x 1+1
  • Back Squat – 70% x 5, 73% x 4, 76% x 3 x 3
Abs & accessory work of choice - Use this time to focus on individual weaknesses/problems
 

Questions? Get answers here
Week 1 Day 6 Saturday
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  • Jerk behind the neck from split – 25% x 3 x 4
  • Snatch with No Jump from Power Position – 50% x 2 x 5
  • Push Press – 70% x 5 x 3
  • Clean Deadlift – 100% x 3, 105% x 3, 110% x 3
3 sets:
A1. Anti-rotation Russian twist (10-15/side) - on GHD or floor
A2. Pull-ups x max (assist as needed to get a minimum of 10/set)
 

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Week 1 Day 7 Sunday
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Rest day

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