New Training Cycle: Pull + Snatch, 1 Clean + 2 Jerks, and More Fun!
We’re starting a new training cycle on the OlyStrong Teams on 1/1 so if you’re looking for a program to hop on in the new year, there’s no better time!
Strength Focus
This 4-week blocks focus builds on the volume phase we started last month. We’re transitioning from triples and drop sets of 10 on the main strength lifts, the back squat, front squat, push press and strict press, to sets of 2 and drop sets of 6. This will lead us into the next 4-week block where we will peak and test new 1RM’s for each of these lifts.
Olympic Lift Focus
Besides the strength focus, we’ll also be prioritizing two complexes for the olympic lifts; The Snatch Pull+Snatch and 1 Clean + 2 Jerks.
With the Snatch Pull + Snatch Complex we’re working on getting an aggressive finish in the pull, partially by practicing it on the first rep, but due to the small amount of fatigue created by the first rep, we’ll NEED to be aggressive on the second rep to have any hope of making the lift. For those of you guys that are slow under the bar, this should help a ton!
The 1 Clean + 2 Jerks complex is making a return into the program as it was SO helpful in helping lifters set a PR as the demands of the first jerk REALLY force you to be fast under the bar on the second one. Multiple lifters were able to tie and even beat their old Clean & Jerk PR on this complex, and those who got close were able to easily PR their Clean and Jerk at the end of the cycle with the removal the second jerk and the fatigue that comes with it.
Another feature making it’s return this cycle is our heavy consistency OTM progression. If you’re not familiar, we’ll perform a short On-The-Minute workout and follow it up with 2 sets of 2 heavy singles at slightly heavier percentages. This is one of my favorite ways to help lifters get high consistent with weights over 80%. Partially because of the frequency of the lifts, but also because you’ll find your ability to hit those lifts WHILE fairly tired and out of breath is incredibly confidence boosting.
Skill Focus
On top of all this, we’ll also be incorporating some lighter drills on our Skills & Strength days to improve the snatch and clean.
We’ll be doing Muscle Snatches to work on two things, first is a vertical bar path, or rather the things that lead to a vertical bar path; balance on the foot and not getting behind the bar too early. These also have an additional benefit of forcing an aggressive finish in the pull which lines up nicely with our snatch pull + snatch focus.
Along with these, we’ll also be performing some tempo cleans. These double both as an effective warm-up for the front squats that follow them in the workout, but are also one of the best variations for improving pull technique. By taking 4 seconds from the ground to the power position, you’ll be able to really focus on your technique, whether it’s staying over the bar or maintaining midfoot pressure, these are a game changer.
If you’re ready to take your Olympic lifting seriously, then make sure to start your free week trial today! And don’t worry if you’re reading this well after the cycle has finished. You can always sign up for a free trial and message me in the app to figure out which workout to start with so you can catch up with the rest of the team!
And if you didn’t know, whether you’re on the 3-Day or 5-Day team, you’ll always have access to coach messaging, daily video reviews from one of our coaches, and demo videos with full instructions so you never have to worry if you’re doing something wrong!