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Basically Advanced
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Basically Advanced


12 weeks   |   $29   |   Web, Text, Excel

This is a 12-week, 5 day/week cycle that peaks for max snatch and clean & jerk.

See the 3 day/week version on the TrainHeroic app here.
 
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.

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Sample Week

Week 1 Day 1 Monday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch from Power Position – 50% x 3 x 3
  • Snatch – 70% x 2 x 2, 75% x 2 x 3
  • Halting Snatch Deadlift (upper thigh / 2 sec) - 5 sec down on last rep – 80% x 3 x 3
  • Back Squat (keep max reps <= 10) – 70% x 5 x 2, 70% x max reps
 
3 sets:
Weighted Plank x 20-30 sec
 
This is a 12-week cycle that peaks for max snatch and clean & jerk.
 
It requires no special equipment and relies on tried and true exercises, but also employs technique exercises each day to transfer to the primary lifts and build better positions.
 
Basically Advanced Week 1 of 12

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk Balance – 25% x 3 x 4
  • Overhead Squat (3 sec pause in bottom) – 65% x 3, 70% x 3, 75% x 2 x 3
  • Snatch Push Press (% of snatch) – 70% x 5 x 3
  • Pause Jerk Dip Squat (3 sec) – 90% x 3, 95% x 3, 100% x 3
3 sets:
A1. Side Plank Leg Lift x 10-15/side
A2. Bent Row x 12-15
 

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Clean from Power Position – 50% x 3 x 3
  • Clean & Jerk – 70% x 2+1 x 2, 75% x 1+2 x 3
  • Halting Clean Deadlift (upper thigh / 2 sec) - 5 sec down on last rep – 80% x 3 x 3
  • Front Squat - 3 sec pause reps 1-2 – 65% x 3 x 3
3 sets:
Hanging Leg Raise x max
(substitute knees to elbows)
 

Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments  |  Help  |  Programs  |  Exercises

Rest day

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

  • Tall Snatch – 25% x 3 x 3
  • Snatch – 70% x 2, 75% x 1, 80% x 1, 85% x 1, 75%v x 1, 80% x 1, 85% x 1
  • Tall Clean – 25% x 3 x 3
  • Clean and Jerk - 70% x 2+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 75%v x 1+1, 80% x 1+1, 85% x 1+1
  • Back Squat – 70% x 5, 73% x 4, 76% x 3 x 3
Abs & accessory work of choice - Use this time to focus on individual weaknesses/problems
 

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck from split – 25% x 3 x 4
  • Snatch with No Jump from Power Position – 50% x 2 x 5
  • Push Press – 70% x 5 x 3
  • Clean Deadlift – 100% x 3, 105% x 3, 110% x 3
3 sets:
A1. Anti-rotation Russian twist (10-15/side) - on GHD or floor
A2. Pull-ups x max (assist as needed to get a minimum of 10/set)
 

Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest day

Questions? Get answers here or post in comments.


8 Comments
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Ceo Hetero
July 23 2023
Is the "Power Snatch from Power Position – 50% x 3 x 3"
Based on power snatch 1rm or full snatch 1rm?
Power snatch

Greg Everett
Oscar Romero
January 8 2024
Long time weightlifter here, currently detrained from some months of traveling.

I know from experience that I can make quick strength gains once I get a couple weeks under my belt.

Wondering how I should update the 1rms once I make big jumps in strength (due to muscle memory)?

Should I do a retest after a couple weeks and update the 1rms accordingly? Or should I just stick to the full 12 weeks with my current 1rms? Worried my current numbers might be too light after a couple weeks...
Oscar - I would go by feel to start off - then after you complete your first HS day of the program, use those to base your future percenatges off of and adjust accordingly as you gain your strength back.

Alyssa Barnes
Mac Hira
July 7 2024
What happens after this cycle???? Please and thank you
There is another cycle that begins immediately after the end of each current cycle. 

Catalyst Athletics
Mac Hira
July 14 2024
I have not seen the next cycle after this one purchase back in Jan. But I have been paying. The question maybe is where do I find it. I could be looking in the wrong place. Thanks Mac
Hi, 
Please email [email protected] to resolve this issue. 

Catalyst Athletics