MSC Strong Elbow Barbell Week 1

We start a 12 week cycle this week. Let me know if you have any questions along the way. I'm not going to write out all your prep work to your working sets. You should have the concept buy now. If you don't email me or look back to the 24 weeks previous. 

DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch 

Snatch 

3x3@70% 

Hip Snatch or Hang Snatch From the Power Position

Work to your best set of 2 

STRENGTH BARBELL LIFTS 

Back Squat: 

Work to your best set of 5. Keep it fast, no grinding. 

Snatch Grip Hanging High Pull 

4x8 Heavy 

Day 2 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

3 Cleans and 1 Jerk 

3x3@70% 

Jerk Off The Block: Start With the weight on the block, Push straight from the block to overhead. 

Work to your best 2 reps 

STRENGTH BARBELL LIFTS 

Dumbbell Balance Overhead Press

50 Reps with 60% of best OHP 

Day 3 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch 

3x3 @70%

3 Clean and 1 Jerk 

3x3 @70%

STRENGTH BARBELL LIFTS 

Day 4 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Strength Barbell Lifts

Work To best set of 5 in the DL 

One Max effort set with 75% 

Work to best set of 5 Bench Press 

One max Effort set with 75% 

 

Arnold Classic and On!

We had a great and succesfull meet at the Arnold Classic this year. If you competed congratualations, if you supported and coached thank you very much! As we look forward into the year we see some exciting things coming up! The American Open series being one of them!

Here are the dates, locations, registration deadline and qualification period for the three series events.

American Open Series I

March 16-19, 2017

Reno, Nevada

Registration Deadline: February 22, 2017 at 4:00pm Eastern Time

Qualification Period: February 19, 2016 – February 19, 2017

American Open Series II

July 28-31, 2017

Miami, Florida

Registration Deadline: July 6, 2017

Qualification Period: July 2, 2016 – July 2, 2017

American Open Series III

September 8-10, 2017

Grand Rapid, Michigan

Registration Deadline: August 17, 2017

Qualification Period: August 13, 2016 – August 13, 2017

American Open Finals

December 7-10, 2017

Anaheim, California

Registration Deadline: TBD

Qualification Period: TBD

American Open Series Qualifying Totals for all three events. The qualifying totals shown below are not for the American Open Finals.

RTA: Week 15

Monday

Snatch 80% for 8 singles done EMOM

Clean and jerk 80% for 8 singles done EMOM

Hip extension/back raise 2 sets of 10

Tuesday

Front squat 4 sets of 3 with 75%

Back squats 4 sets of 3 with 75%

Press from the split 2 sets of 10

Wednesday

Power snatch from hip to 1RM

Power clean from the hip to 1RM

Power jerk to max

Snatch high pulls 3 sets of 3 with 90%

Glute-ham raises 2 sets of 10

Friday

Snatch from the hip to 1RM

Clean from the hip to 1RM

Neck jerk to 1RM

Clean high pulls 3 sets of 3 with 90%

Saturday

Back squat to a 1RM

Arch back GM to a 5RM

Glute-ham raises 2 sets of 10

RTA: Week 14

Monday

Snatch 75% for 12 singles done EMOM

Clean and jerk 75% for 12 singles done EMOM

Hip extension/back raise

Tuesday

Front squat 4 sets of 3 with 70%

Back squats 4 sets of 3 with 70%

Press from the split 2 sets of 10

Wednesday

Power snatch from the knee to 1RM

Power clean from knee to 1RM

Neck power jerk to a 3RM

Clean high pulls 4 sets of 5 with 85%

Glute-ham raises 2 sets of 10

Friday

Snatch from the knee to 1RM

Clean from the knee to 1RM

Rack jerk to 3RM

Snatch high pull 4 sets of 5 with 85%

Saturday

Back squat to a 5RM

Front squat to a 1RM

Jerk steps, 3 sets of 10 steps with each leg

Back extensions 2 sets of 10

RTA: Week 13

Monday

Snatch 70% for 16 singles done EMOM

Clean and jerk 70% for 16 singles done EMOM

Hip extension/ back raise 2 sets of 10

Tuesday

Front squat 4 sets of 3 with 85%

Back squats 4 sets of 3 with 85%

Press from the split 2 sets of 10

Wednesday

Power snatch from the knee to 1RM

Power clean from the hip to 1RM

Push press to 5RM

Clean high pulls 4 sets of 5 with 80%

Hip extension/back raise

Friday

Snatch from the hip 1RM

Clean from the hip 1RM

Snatch high pulls 4 sets of 5 at 80%

Press from split 2 sets of 10

Saturday

Box squat to a low box, to up to a 3RM

Front squat to a 1RM

Power jerk to a 1RM Glute-ham raise 2 sets of 10

RTA: Week 12

Monday

Snatch 80% for 8 singles done EMOM

Clean and jerk 80% for 8 singles done EMOM

Hip extension/back raise 2 sets if 10

Tuesday

Front squat 4 sets of 3 with 80%

Back squats 4 sets of 3 with 80%

Press from the split 2 sets of 10

Wednesday

Power snatch from a 2 inch riser to a 1RM

Power clean from a 2 inch riser to a 1RM

Behind the Neck jerk to 3RM

Snatch pulls 3 sets of 5 with 90%

Hip extension/back raise 2 sets of 10

Friday

Snatch from a 2 inch riser to 1RM

Clean from a 2 inch riser to 1RM

Snatch high pulls 3 sets of 5 with 90%

Back extension 2 sets of 10

Saturday

Step ups, work up to a 5RM with each leg

Single leg GM, work up to a 5RM with each leg

Death march, go 40 yards with as heavy dumbbells or KB’s as you can

RTA: Week 11

Week 11

Monday

Snatch 75% for 12 singles done EMOM

Clean and jerk 75% for 12 singles done EMOM

Hip extension/back raise 2 sets of 10

Tuesday

Front squat 4 sets of 3 with 75%

Back squats 4 sets of 3 with 75%

Press from the split 2 sets of 10

Wednesday

Power snatch from a 2 inch riser

Power clean from a 2 inch riser

Neck power jerk to 3RM

Snatch high pulls 3 sets of 5 with 85% Hip extensions/back raises 2 sets of 10

Friday

Snatch from a 2 inch riser

Clean from a 2 inch riser

Rack jerk to a 3RM

Clean high pulls 3 sets of 5 with 85% Back extensions 2 sets of 10

Saturday

Front squat to a 3RM

Arch back GM

Jerk recoveries work up to a max Push press 3 sets of 5 with 80%

RTA Week 10

Here is week one of our next 8 week cycle! Email me with any questions!

Week 1

Monday

Snatch 70% for 16 singles done EMOM

Clean and jerk 70% for 16 singles done EMOM

Hip extension/back raises 2 s

Tuesday

Front squat 4 sets of 3 with 70% 2 min rest periods

Back squats 4 sets of 3 with 70% 2 min rest periods

Press from the split 2 sets of 10

Wednesday

Power snatch to 1RM Power clean to 1RM

Clean high pull 3 sets of 5 with 80%

Hip extension/back raise 2 sets of 10

Friday

Snatch to 1RM

Clean to 1RM

Behind the Neck jerk to 1RM

Snatch high pull 3 sets of 5 with 80%

Back extensions 2 sets of 10

Saturday

Squat go for a 3RM

Seated GM go for a 5RM

Jerk steps 3 sets of 10 steps each leg

HD: C2 W4

DAY 1 

COMPETITION BARBELL 

Snatch

3x2@90% 

3 Stop Snatch Pull

3x3@90% 

Behind the Neck Jerk 

3x3@90%

STRENGTH BARBELL 

Back Squat: 

3x3@90% 

DAY 2 

COMPETITION BARBELL 

2 Cleans and 1 Jerk 

3x1@90% 

3 Stop Clean Pull 

3x3@90% 

Jerk From The Rack 

3x3@90% 

STRENGTH BARBELL

Barbell Row 

4x8 Reps AHAP

YTM 

100 Reps 

DAY 3 

COMPETITION BARBELL 

Snatch 

3x2 @90%

2 Clean and 1 Jerk 

3x1 @90%

STRENGTH BARBELL

3 strict ohp + 3 Push Press

4xAHAP 

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Dead Lift 

3x3 @ 90%

Bench Press 

3x3 @ 90%

Share

HD: C2 W3

DAY 1 

COMPETITION BARBELL 

Snatch

2x2@70% 

Snatch From 3" Riser

2x3@70% 

Behind the Neck Jerk 

2x3@70%

STRENGTH BARBELL 

Back Squat: 

Work to best single 

DAY 2 

COMPETITION BARBELL 

2 Cleans and 1 Jerk 

2x1@70% 

Clean from 3" Riser 

2x3@70% 

Jerk From The Rack 

2x3@70% 

STRENGTH BARBELL

Barbell Row 

4x8 Reps AHAP

YTM 

100 Reps 

DAY 3 

COMPETITION BARBELL 

Snatch 

2x2 @70%

2 Clean and 1 Jerk 

2x1 @70%

STRENGTH BARBELL

Front Squat & BW Box Jumps

Every 90 Sec for 6 rounds

Hold a Front squat at parallel for 10 sec with 30% of your back squat T1RM rack it and do 5 box jumps 30" 

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Dead Lift 

Work to best Single 

Bench Press 

Work to best Single 

HD: C2 W2

DAY 1 

COMPETITION BARBELL 

Snatch

4x2@80% 

Snatch From 3" Riser

4x3@80% 

Behind the Neck Jerk 

4x3@80%

STRENGTH BARBELL 

Back Squat: 

Work to best set of 3.  Find your T1RM then do 1 max effort set with 70% of your T1RM. 

DAY 2 

COMPETITION BARBELL 

2 Cleans and 1 Jerk 

4x1@80% 

Clean from 3" Riser 

4x3@80% 

Jerk From The Rack 

4x3@80% 

STRENGTH BARBELL

Barbell Row 

4x8 Reps AHAP

DAY 3 

COMPETITION BARBELL 

Snatch 

4x2 @80%

2 Clean and 1 Jerk 

4x2 @80%

STRENGTH BARBELL

Front Squat & BW Box Jumps

Every 90 Sec for 6 rounds

Hold a Front squat at parallel for 10 sec with 30% of your back squat T1RM rack it and do 5 box jumps 30" 

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Dead Lift 

Work to best 3 rep Find your T1RM then with 70% 5 reps emom for 5 min 

Bench Press 

Work to best 3 rep Find your T1RM then with 70% 5 reps emom for 10 min 

HD: C2 W1

If you are competing at the local comp. Here is your taper in for Saturday. 

Monday

Snatch Opener x 5 attempts

Clean and Jerk Opener x 5 attempts

Front Squats – 5×3 @ 80% of 1rm

Tuesday

Snatch Max. No more than 3 misses.

Clean and Jerk Max. No more than 3 misses.

Wednesday

Snatch Opener x 3 attempts

Clean and Jerk Opener x 3 attempts

Front Squats – 5×3 @ 80% of 1rm

Thursday

Rest Day

Friday

Snatch – 5×1 @ 80% of opener

Clean and Jerk – 5×1 @ 80% of opener

Saturday

Meet Day

DAY 1 

COMPETITION BARBELL 

Snatch

3x3@75% 

Snatch From 3" Riser

3x3@75% 

Behind the Neck Jerk 

3x3@75%

STRENGTH BARBELL 

Back Squat: 

Work to best set of 5.  Find your T1RM then do 1 max effort set with 65% of your T1RM. 

DAY 2 

COMPETITION BARBELL 

3 Cleans and 1 Jerk 

3x1@75% 

Clean from 3" Riser 

3x3@75% 

Jerk From The Rack 

3x3@75% 

STRENGTH BARBELL

DAY 3 

COMPETITION BARBELL 

Snatch 

3x3 @75%

3 Clean and 1 Jerk 

3x1 @75%

STRENGTH BARBELL

Back Squat & BW Box Jumps

Every 90 Sec for 6 rounds

Hold a back squat at parallel for 10 sec with 30% of your T1RM rack it and do 5 box jumps 30" 

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Dead Lift 

Work to best 5 rep Find your T1RM then with 65% 5 reps emom for 5 min 

Bench Press 

Work to best 5 rep Find your T1RM then with 65% 5 reps emom for 10 min 

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HD: C1 W4

DAY 1 

COMPETITION BARBELL 

Snatch

3x3@80% 

Hip Snatch/Hang Snatch From the Power Position

Work to your best single: 1x2@95% 1x2@90%

STRENGTH BARBELL 

Back Squat: 

7x3 @65% White hot nasty speed

Snatch Grip Hanging High Pull 

4x8 Heavier than last week

DAY 2 

COMPETITION BARBELL 

3 Cleans and 1 Jerk 

3x1@80% 

Jerk Off The Block: Start With the weight on the block, Push straight from the block to overhead. 

Work to your best single 1x2@95% 1x2@90%

STRENGTH BARBELL

Dumbbell Balance Overhead Press

50 Reps with 60% of best OHP (25 each leg)

DAY 3 

COMPETITION BARBELL 

Snatch 

3x3 @80%

3 Clean and 1 Jerk 

3x1 @80%

STRENGTH BARBELL

Front Squat

Every 90 Sec hit 3 Reps with 65% of your best for 7 rounds 

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Dead Lift 7x3 at 65% of off 95% of your best DL from last week. 

Bench Press 7x3 at 65% of off 95% of your best Bench Press from last week.

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HD: C1 W3

DAY 1 

COMPETITION BARBELL 

Snatch

2x3@65% 

Hip Snatch/Hang Snatch From the Power Position

Work to your best set of 2: 1x2@95% 1x2@90%

STRENGTH BARBELL 

Back Squat: 

Work to your best single. Keep it fast, no grinding. 

Snatch Grip Hanging High Pull 

4x8 Heavier than last week

DAY 2 

COMPETITION BARBELL 

3 Cleans and 1 Jerk 

2x1@65% 

Jerk Off The Block: Start With the weight on the block, Push straight from the block to overhead. 

Work to your best 2 reps 1x2@95% 1x2@90%

STRENGTH BARBELL

Dumbbell Balance Overhead Press

50 Reps with 60% of best OHP (25 each leg)

DAY 3 

COMPETITION BARBELL 

Snatch 

2x3 @65%

3 Clean and 1 Jerk 

2x1 @65%

STRENGTH BARBELL

Banded Speed Squat 

Every 90 Sec hit 3 Reps with 65% (at the top) of your best 1rm from Day 1.

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Work To best single in the DL 

Work to best set of single in the Bench Press 

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HD: C1W2

DAY 1 

COMPETITION BARBELL 

Snatch

4x3@75% 

Hip Snatch/Hang Snatch From the Power Position

Work to your best set of 2 1x2@95% 1x2@90%

STRENGTH BARBELL 

Back Squat: 

Work to your best set of 3. Keep it fast, no grinding. 

Snatch Grip Hanging High Pull 

4x8 Heavier than last week

DAY 2 

COMPETITION BARBELL 

3 Cleans and 1 Jerk 

4x3@75% 

Jerk Off The Block: Start With the weight on the block, Push straight from the block to overhead. 

Work to your best 2 reps 1x2@95% 1x2@90%

STRENGTH BARBELL

Dumbbell Balance Overhead Press

50 Reps with 60% of best OHP (25 each leg)

DAY 3 

COMPETITION BARBELL 

Snatch 

4x3 @75%

3 Clean and 1 Jerk 

4x3 @75%

STRENGTH BARBELL

Banded Speed Squat 

Every 90 Sec hit 3 Reps with 65% (at the top) of your best 3rm from Day 1.

DAY 4 

COMPETITION BARBELL 

STRENGTH BARBELL LIFTS

Work To best set of 3 in the DL 

Every 90 Sec hit 3 Reps with 65% (at the top) of your best 3rm 

Work to best set of 3 Bench Press 

Every 90 Sec hit 3 Reps with 65% (at the top) of your best 3rm 

Back Off Week

Monday

snatch 1 Rep EMOM for 18 min with 70%

clean and jerk 1 Rep EMOM for 18 min with 70%

squat 5 sets of 5 with 80%.

Tuesday

snatch grip deadlifts at 80% of best snatch. Hold at the knee for 5 sec. 3x5 

snatch grip push press 3 sets of 5 at 80% of best snatch

Balance Spilt Press 3 sets of 10 with each leg

Wednesday

snatch 1 Rep EMOM for 18 min70%

clean 1 Rep EMOM for 18 min with 70% 

Jerk From the Rack 2 Reps EMOM for 18 Min 

squat

Thursdays

NO TRAINING

Friday

snatch from the hip to a max.

Clean and Jerk from the hip for a max.

Saturday

Work to a 3 Rep max in your Dead Lift 

C2 Week 8 (Mock Meet Week!)

Monday

Snatch Opener x 5 attempts

Clean and Jerk Opener x 5 attempts

Front Squats – 5×3 @ 80% of 1rm

Tuesday

Snatch Max. No more than 3 misses.

Clean and Jerk Max. No more than 3 misses.

Wednesday

Snatch Opener x 3 attempts

Clean and Jerk Opener x 3 attempts

Front Squats – 5×3 @ 80% of 1rm

Thursday

Rest Day

Friday

Snatch – 5×1 @ 80% of opener

Clean and Jerk – 5×1 @ 80% of opener

Saturday

Meet Day

C2 W7

Last week before we take a taper week into an mock meet/max out session.

DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch 

1x1@60,70,80,85,90,95,90%

Clean and Jerk

 1x1+1@ 60,70,80,85,90,95,90%

STRENGTH BARBELL LIFTS 

Snatch Grip Duck Walk 

4x5 steps forward and 5 steps backward: add weight each round

Back Squat: Keep the same weight for all 3 sets.

3x5 heavier than last week

 

DAY 2

COMPETITION BARBELL LIFTS 

Power Snatch 

Work to 75% and do 3 reps every min for 5 min 

Power Clean and Jerk 

1+2 Work to 75% and do 3 Reps every min for 5 min 

STRENGTH BARBELL LIFTS 

Banded Back Squats 

7x3 @30% 1rm Plate weight + looped purple band (Speed, Speed, Speed)

Kang Squats   

5x3 @70-75% of your best snatch

DAY 3 

COMPETITION BARBELL LIFTS 

Snatch 

1x1@60,70,80,85,90,95,90%

Clean and Jerk

 1x1+1@ 60,70,80,85,90,95,90%

STRENGTH BARBELL LIFTS 

Clean Pull

Work to 3x3@90% of best clean. Pause at knee for 5 sec. then high pull to sternum

DAY 4 

COMPETITION BARBELL LIFTS 

Clean 

1 Rep @85% EMOM for 8 min

Jerk from the block  

1 Rep @90% of best clean EMOM for 8 min

STRENGTH BARBELL LIFTS 

Back Squat 

3x3: Keep the same weight for all 3 sets. On average the weight difference should be 10%~ > Mondays squat session.

Cycle 2 Week 6

DAY 1 

COMPETITION BARBELL LIFTS BASED OFF YOUR PRS

Snatch 

1x2@60,70,80,85 1x1@90% 1x2@85%

Power Clean and Power Jerk

 1x1+2@ 60,70, 75, 2x1+2@80%

STRENGTH BARBELL LIFTS 

Sots Press 

Work to a Daily Best Set of 5 Reps 

Back Squat: Keep the same weight for all 3 sets.

3x5 heavier than last week

ACCESSORY

Over head walking lunge

a1) 3x10 AHAP (snatch or clean and press to top position) Work to at least 10 lbs heavier than last week. 

a2) 3xME Pull Ups

DAY 2

COMPETITION BARBELL LIFTS 

Jangle Balance Split Press: Hold in Overhead position for 2 Sec:

Work to your best set of 3 reps

Video Your Best attempt, Make sure the knees do not cave in.  Keep a strong base. 

STRENGTH BARBELL LIFTS 

Banded Back Squats 

7x3 @30% 1rm Plate weight + looped purple band (Speed, Speed, Speed)

Kang Squats   

5x3 @70-75% of your best snatch

DAY 3 

COMPETITION BARBELL LIFTS 

Snatch Snatch High Pull + Snatch: Do not let the weight touch the floor  

1x2+1@60,70,80,85,1x1+1@90%,85%  

Clean Pull + Squat Clean  

1x2+1@60,70,80,85%  

STRENGTH BARBELL LIFTS 

Power Jerk Re-Rack to Shoulders: Hold in the power position for 3 seconds  

Work to Best set of 3 --> Drop 20% and do 1 ME set without a pause 

DAY 4 

COMPETITION BARBELL LIFTS 

Snatch 

1 Rep @75% EMOM for 15 min

Clean and Jerk 

1 Rep @75% EMOM for 15 min

STRENGTH BARBELL LIFTS 

Back Squat 

3x3: Keep the same weight for all 3 sets. On average the weight difference should be 10%~ > Mondays squat session.

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