☰
Ultimate Punch
Training Programs  >  Ultimate Punch

Ultimate Punch


Formats: Web, Text, Excel,  |   $35

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

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

Focus: Overhead strength & stability; competition prep

This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.

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

A1. Press in Snatch - 3 x 10
A2. Deadbugs - 3 x 20
 
Ultimate Punch – Week 1 of 8
 
This training cycle emphasizes overhead strength, stability and speed for the snatch and jerk, without neglecting everything else. It peaks for competition or max snatch and clean & jerk testing.
 
Volume: Moderate
Intensity: Moderate
 
Good For:
Overhead strength and stability for the snatch and jerk

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

  • Tall Snatch - mod wt by feel – 5 x 3
  • Snatch + Overhead Squat (3 sec hold in bottom all reps) – 70% x 3+1 x 5
  • Snatch Pull – 80% x 5, 85% x 4, 90% x 3 x 3
  • Back Squat – 70% x 5 x 4
A1. Pull-up - 3 x max
A2. Weighted Plank - 3 x 20-30 sec
 

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

  • Hang Power Snatch (mid-thigh) + Drop Snatch (3 sec hold in bottom) – 65% x 3+1 x 5
  • Heaving Snatch Balance – 70% x 3 x 5
  • Snatch Push Press (% of snatch) – 70% x 5 x 5
  • Jerk Recovery (3 sec hold in split after separation before standing) – 2RM
A1. Press in Clean - 3 x 10
A2. Hanging Leg Raise - 3 x max
 

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

  • Jerk Balance - mod wt by feel – 3 x 5
  • Clean & Jerk – 70% x 3(1+1) x 5
  • Clean Pull – 80% x 5, 85% x 4, 90% x 3 x 2
  • Pause Back Squat (3 sec) – 70% x 3 x 4
A1. DB Row - 3 x 10-15
A2. Deadbugs - 3 x 20
 

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 + Snatch Balance + Overhead Squat – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1
  • Clean + Power Jerk + Jerk – 70% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1, 75% x 1+1+1
  • Front Squat – 70% x 3, 75% x 3 x 3
  • 1-Arm KB Bottom-up walking lunge - 3 x 20 steps/arm
A1. Weighted Plank - 3 x 20-30 sec
A2. Weighted Side Plank - 3 x 20-30 sec

*Increase BOLD weights if you feel good.

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!