Greg Everett 2014 American Open Cycle
Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet)
Volume: Moderate-High
Intensity: High-Variable
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes
Focus: Squat strength; Pulling strength; Overhead strength; Leg explosiveness; Turnover speed; Unilateral leg strength/stability
This is a 12-week cycle very similar to what Greg Everett used to train for the 2014 American Open. It uses RMs and back-off sets with much of the work to allow a lot of flexibility in loading and very hard work if you're ambitious. It also has a good amount of positional strength work for the lifts and training for leg explosivess. The cycle finishes with a full 4-week competition mesocycle with plenty of heavy single snatch and clean & jerk for max testing or competition.
Notes:
- The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
- Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk.
What People Say
"Total went from 232 to 254kg."- Dan L.
"I increased my competition total by 13kg!"
- Jonathan A.
"By week 10 I've added 20 pounds on my snatch and 25 on my C&J"
- Alex
"Just finished the program and I have to say it worked very well. Snatch: 88kg to 98 kg, C+J: 102 kg to 111 kg, FS: 125 kg to 129 kg."
- Rudy
"This program has been great. Increased my snatch already by 7.5kg and more importantly my confidence and consistency in numbers."
-Kelly L.
"Snatch went from 102kg to 107kg, Clean and Jerk from 113.5 to 120kg, and Front squat from 120kg to 127.5kg."
- Deece R.
"Here are my lifts improvements: Clean&Jerk: 78 kg --> 86 kg, Snatch: 60 kg --> 70 kg, Back Squat: 90 kg --> 97 kg, Front squat: 78 kg --> 86 kg, Power snatch: 54 kg --> 57, Power clean: 75 kg --> 80 kg"
- Lucas D.
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