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%
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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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