Amy's Breakout

Formats: Web, Text, Excel, | $29

Duration: 11 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate
Intensity: High
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Leg strength; overhead strength & stability; competition prep

This is an 11-week cycle that will end in a peak for competition or max snatch and clean & jerk testing. The first phase focuses primarily on leg strength and overhead strength and stability. The second phase continues a focus on strength with a little more emphasis on the competition lifts. The third phase prepares for competition.

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Sample Week

Week 1 Day 1 Monday
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Back Squat – 70%x4, 70%x7, 70%x10, 70%x4, 70%x7, 70%x10
Clean + Power Jerk + Clean + Jerk (hold last jerk 5 sec in split) – 70% x 1+1+1+1, 75% x 1+1+1+1 x 6
Clean Pull – 100%x4x3
Weighted Sit-up - 3 x 10-15

Amy’s Breakout – week 1 of 11

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Week 1 Day 2 Tuesday
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Snatch from Power Position – 70%x2, 75%x2x5
Drop Snatch (% of snatch) – 50%x3x5
SLDL (% of BS) – 55%x5x3
A1. Weighted Planks - 3 x 30sec max
A2. 1-Arm Farmer’s walk – 3x50m

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Week 1 Day 3 Wednesday
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Power Jerk + Jerk (5 sec hold overhead on last rep) – 70% x 2+1, 75% x 2+1, 80% x 2+1 x 4
Push Press Bnk – 75%x6x4
Walking Lunge - 3 x 10/leg
A1. Crunches - 3 x max
A2. 2-arm OH carry – 3x50m

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Week 1 Day 4 Thursday
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Front Squat (stop slightly short of actual max) (% of RM) – 4RM, 85%x4, 90%x4, 80%x Max Reps
Snatch Pull + Snatch - 70% x 2+1, 75% x 2+1 x 6
Snatch Pull – 100%x4x3
Jack Knife - 3 x 15-30

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Week 1 Day 5 Friday
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Rest Day

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Week 1 Day 6 Saturday
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Pause Front Squat + Pause Jerk Dip Squat (3 sec) – 75% x 3+3 x 4
Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1, 85% x 1 x 2
Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1 x 2
A1. Snatch Grip Overhead Bar Carry - 3 x 50m
A2. Weighted Planks – 3x30-60sec

Increase bold weights if you feel good to a max of 90%.

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Week 1 Day 7 Sunday
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Rest Day

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