☰
Jocelyn's Return
Training Programs  >  Jocelyn's Return

Jocelyn's Return


Formats: Web, Text, Excel,  |   $29

Duration: 8 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate-High
Intensity: Moderate
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Overhead strength and stability; leg explosiveness; training capacity

This is an 8-week cycle that uses a lot of waves in the snatch, clean and jerk. It also includes a good amount of overhead strength work and jump training. It tapers for competition or max snatch and clean & jerk testing in the final week.

Notes: Some exercises use weight by feel - avoid grinding reps or failure

Register for Instant Access

Our weightlifting training programs are currently used by 110,996 athletes around the world! Register to join them with a free or premium account.
  • 79 different training programs with new ones added regularly
  • Guaranteed response to posted questions from a coach
  • Programs available in web, text and Excel spreadsheet format
  • Free account: Access to daily workouts and free programs
  • Premium account: Access to all programs - only $20/month!
  • DOES NOT include app access; purchase directly from app

Register Now   Login

Please Log in

Please login or register to access training programs.

Sample Week

Week 1 Day 1 Monday
Help  |  Programs  |  Exercise Library

  • Block Snatch (Knee) – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Snatch Deadlift on Riser – 90%x3x3
  • Overhead Squat (Weight by feel – Stable, full depth reps) – 5x3
  • Snatch Push Press (weight by feel – no grinding) – 4x5
Week 1 of 8 - "Jocelyn's Return"

Questions? Get answers here
Week 1 Day 2 Tuesday
Help  |  Programs  |  Exercise Library

  • Jerk – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Drop to Split (weight by feel – full split length/depth, solid landing) – 4x3
  • Back Squat – 60%x10, 65%x8, 70%x6
  • Back Squat Jump (% of Back Squat) – 20% x3x3


Questions? Get answers here
Week 1 Day 3 Wednesday
Help  |  Programs  |  Exercise Library

  • Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 5
  • Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 5
  • Push Press (weight by feel - no grinding) – 4x5


Questions? Get answers here
Week 1 Day 4 Thursday
Help  |  Programs  |  Exercise Library

  • Clean – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1
  • Clean Deadlift on Riser – 90%x5x3
  • Parallel Front Squat + Front Squat – 65% x 3+2 x 4
  • 2-Leg Bound – 3x6


Questions? Get answers here
Week 1 Day 5 Friday
Help  |  Programs  |  Exercise Library

Rest Day

Questions? Get answers here
Week 1 Day 6 Saturday
Help  |  Programs  |  Exercise Library

  • Snatch Pull + Snatch – (70% x 1+1, 75% x 1+1, 80% x 1+1)3
  • Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – (70%, 75%, 80%)3
  • Back Squat (max rep set not to failure) – 70%x6, 75%x4, 80%x3, 70% x max reps
  • Box Jump – 3x5


Questions? Get answers here
Week 1 Day 7 Sunday
Help  |  Programs  |  Exercise Library

Rest Day

Questions? Get answers here


ONLINE COACHING

Get proven Olympic weightlifting programming and video technique coaching from Greg Everett for an affordable monthly rate. FREE 7-Day trial.
Training Programs

Choose from 79 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 110,996 athletes around the world!