Workouts Week of Dec 11

Greg Everett’s Strength by Feel Cycle

Week 3
All percentages are of last week’s RMs.

Monday
• Jerk – 90% x 2 x 4
• Push Press – 90% x 4 x 3
• Back Squat – 90% x 4 x 5
• Bent Row – 90% x 4 x 3

Tuesday
• Mid-hang snatch – 90% x 2 x 3
• Power clean – 65% x 2 x 3
• Snatch deadlift – 90% x 4
• Stiff-legged deadlift – 3 x 4; 90% of last wk

5 sets; no rest:
1 rope climb (or 5 towel/rope pull-ups)
10 push-ups

Wednesday
• Overhead squat – 85% x 2 x 3
• Push Press – 85% x 4 x 3
• Back Squat – 85% x 4 x 3
• Bent Row – 85% x 4 x 3

Thursday
• Mid-hang clean – 90% x 2 x 3
• Power snatch – 65% x 2 x 3
• Clean deadlift – 90% x 4
• Good morning – 3 x 5 (90% of last wk)

3 sets:
300 m row
10 KB snatch/arm
30 sec rest

Friday
Rest Day

Saturday
• Snatch – 80-90% x 1
• Clean & Jerk – 80-90% x 1
• Front Squat – 90% (of last week’s 2RM) x 1 x 2
Take the snatch and CJ up between 80-90% for one single
depending on how you’re feeling. Next week is back to heavy
training, so be smart and don’t push lifts that aren’t there.

Sunday
Rest Day

Workouts Week of Dec 4

Greg Everett’s Strength by Feel Cycle

Week 2 – This week your goal is to beat your numbers from last week. We’re
not aiming for failed reps, but push as hard as you can – next week
will be a slight back-off week to recover from this week’s effort.

Monday
• Jerk – 4RM; 90% x 4 x 2
• Push Press – 5RM; 90% x 5 x 2
• Back Squat – 5RM; 90% x 5 x 4
• Bent row – 5RM; 90% x 5 x 2
• Unanchored sit-ups – 3 x max reps
This week your goal is to beat your numbers from last week. We’re
not aiming for failed reps, but push as hard as you can – next week
will be a slight back-off week to recover from this week’s effort.

Tuesday
• Mid-hang snatch – 3RM; 90% x 3 x 2
• Power clean – 70% x 3 x 3
• Snatch deadlift – 5RM
• Stiff-legged deadlift – 3 x 5
For 6 min:
1-arm KB clean & push press
20 sec/arm / 20 sec rest

Wednesday
• Overhead squat – 2RM; 90% x 2 x 2
• Push press – 90% (of tuesday’s 5RM) x 5 x 3
• Back squat – 90% (of Tuesday’s 5RM) x 5 x 3
• Bent row – 90% (of Tuesday’s 5RM) x 5 x 3
• Front/side planks – 2 x max (add wt if more than 1 min hold)

Thursday
• Mid-hang clean – 3RM; 90% x 3 x 2
• Power snatch – 70% x 3 x 3
• Clean deadlift – 5RM
• Good morning – 3 x 5
3 sets;
30 Push Ups
15 pull-ups

Friday
Rest Day

Saturday
• Snatch – heavy single
• Clean & jerk – heavy single
• Front squat – heavy double
• Ab & back work of choice

Sunday
Rest Day

Workouts Week of Nov 27

Greg Everett’s “Strength By Feel Cycle”:

Nine-week strength emphasis cycle using less prescribed percentages
and more weights according to feel.

In this cycle, % prescriptions following any ; are
percents of the weight used for that rep maximum;
e.g. Jerk – 4RM; 90% x 4 x 2 means you take the jerk up to the heaviest
set of 4 you can manage, then use 90% of that weight for 2 more
sets of 4 reps.
This week, don’t take the rep maxes to absolute max effort – push
hard, but finish with a bit left in the tank. Next week your goal will be
to beat the numbers from this week.

Week 1
Monday
• Jerk – 4RM; 90% x 4 x 2
• Push Press – 5RM; 90% x 5 x 2
• Back Squat – 5RM; 90% x 5 x 4
• Bent row – 5RM; 90% x 5 x 2
• Unanchored sit-ups – 3 x max reps

Tuesday
• Mid-hang snatch – 3RM; 90% x 3 x 2
• Power clean – 70% x 3 x 3
• Snatch deadlift – 5RM
• Stiff-legged deadlift – 3 x 5

4 sets; no rest:
15 kb swings
20 KB topside halfmoons (10/side)

Wednesday
• Overhead squat – 2RM; 90% x 2 x 2
• Push press – 90% (of tuesday’s 5RM) x 5 x 3
• Back squat – 90% (of Tuesday’s 5RM) x 5 x 3
• Bent row – 90% (of Tuesday’s 5RM) x 5 x 3
• Front/side planks – 2 x max (add wt if more than 1 min hold)

Thursday
• Mid-hang clean – 3RM; 90% x 3 x 2
• Power snatch – 70% x 3 x 3
• Clean deadlift – 5RM
• Good morning – 3 x 5

30 sec rest after each interval:
500 m row
400 m row
300 m row
200 m row
100 m row

Friday
Rest Day

Saturday
• Snatch – heavy single
• Clean & jerk – heavy single
• Front squat – heavy double

Sunday
Rest Day

Workouts week of Nov 13

Monday
• Power snatch – 60% x 1 x 5
• Back squat – 93% x 1
• Snatch pull – 80% x 2 x 3

Tuesday
• Snatch – (70% x 1, 75% x 1, 80% x 1) x 3
• Jerk – heavy single
• Snatch push press – 3 x 3

Wednesday
• Front squat – 80% x 1
• Clean pull – 80% x 2 x 3

Thursday
• Power clean – (70% x 1, 75% x 1, 80% x 1) x 3
• Snatch balance – heavy single

Friday
Rest

Saturday
• Back squat – max
• Deadlift – max
Don’t expect big numbers in the deadlift today – you should be tired
after the squats.

Sunday
Rest

Workouts Week of Nov 6

Monday
• Back squat – 90% x 2 x 4
• Snatch pull – 104% (of snatch) x 2 x 2
• Snatch deadlift – 114% (of snatch) x 2

Tuesday
• Snatch – 60% x 1 x 5; 1 min rest
• Jerk – heavy single
• Snatch push press – heavy single
3 sets; no rest:
10 sandbag halfmoons/side
10 pull-ups

Wednesday
• Front squat – 88% x 2 x 3
• Clean pull – 104% (of clean) x 2 x 2
• Clean deadlift – 114% (of clean) x 2

Thursday
• Power clean – (70% x 1, 75% x 1, 80% x 1) x 3
• Overhead squat – heavy single
30 sec each exercise; 3 sets:
Push ball (light and fast)
KB swing
DB hang high-pull

Friday
Rest

Saturday
• Snatch – 80% x 1 x 3
• Clean & jerk – 80% x 1 x 3
• Back squat – 80% x 1
• Stiff-legged deadlift – 3 x 5

Sunday
Rest

Workouts for the week of Oct 30

Monday
• Back squat – 88% x 2 x 8
• Snatch pull – 102% (of snatch) x 2 x 2
• Snatch deadlift – 112% x 2

Tuesday
• Power snatch – 60% x 1 x 5; 1 min rest
• Jerk – heavy single
• Snatch push press – 3 x 3
3 sets; no rest:
350 m row
10 sandbag push press

Wednesday
• Front squat – 86% x 2 x 6
• Clean pull – 102% (of clean) x 2
• Clean deadlift – 112% (of clean) x 2

Thursday
• Clean – 60% x 1 x 5; 1 min rest
• Snatch balance – heavy single
3 sets; no rest:
10 KB swing
5 box jumps; mid-thigh+
10 sandbag bent row

Friday
Rest

Saturday
• Front squat – max
• Snatch – 70% x 1 x 5
• Clean & jerk – 70% x 1 x 5
• Stiff-legged deadlift – 3 x 5

Sunday
Rest

Workouts for the week of Oct 23

Monday
• Back squat – 86% x 2 x 10
• Snatch pull – 100% (of snatch) x 3 x 2
• Snatch deadlift – 110% (of snatch) x 3

Tuesday
• Snatch – (70% x 1, 75% x 1, 80% x 1) x 3
• Jerk – heavy single
• Snatch push press – 3 x 4
3 sets; no rest:
15 GHB sit-ups
15 pull-ups

Wednesday
• Front squat – 84% x 2 x 10
• Clean pull – 100% (of clean) x 3 x 2
• Clean deadlift – 110% (of clean) x 3

Thursday
• Power clean – (70% x 1, 75% x 1, 80% x 1) x 3
• Overhead squat – heavy single
3 sets; no rest:
10 1-arm KB swing
10 1-arm KB push press
Complete 10+10 each set before switching sides

Friday
Rest

Saturday
• Snatch – 80-90% x 1
• Clean & jerk – 90-90% x 1
• Back squat – 80% x 1
• SLDL – 3 x 5

Sunday
Rest

Workouts for the week of Oct 16

Monday
• Back squat – 84% x 3 x 10
• Snatch pull – 98% x 3 x 2
• Snatch deadlift – 108% x 3

Tuesday
• Power snatch – (65% x 1, 70%x 1, 75% x 1) x 3
• Jerk – heavy single
3 sets; no rest:
20 m farmer’s walk
5 Snatch push press – 76%

Wednesday
• Front squat – 81% x 3 x 10
• Clean pull – 98% x 3 x 2
• Clean deadlift – 108% x 3

Thursday
• Clean – (65% x 1, 70% x 1, 75% x 1) x 3
• Snatch balance – heavy single
With no rest:
Pull-ups – 10-8-6-4-2 reps
KB swing – 10-8-6-4-2 reps

Friday
Rest

Saturday
• Snatch – heavy single
• Clean & jerk – heavy single
• Front squat – heavy single
• Stiff-legged deadlift – 3 x 5

Sunday
Rest

Workouts for the week of Oct 9

Monday
• Back squat – 81% x 3 x 10
• Snatch pull – 96% (of snatch) x 3 x 2
• Snatch deadlift – 106% x 3 x 1

Tuesday
• Snatch – (65% x 1, 70% x 1, 75% x 1) x 3
• Jerk – heavy single
3 sets:
5 snatch push press – 73%; no rest
15 kipping pull-ups
1 min rest

Wednesday
• Front squat – 78% x 3 x 10
• Clean pull – 96% (of clean) x 3 x 2
• Clean deadlift – 100% (of clean) x 3 x 1

Thursday
• Power clean – (65% x 1, 70% x 1, 75% x 1) x 3
• Overhead squat – heavy single
4 sets; no rest:
12 DB hang high-pull
12 push-ups

Friday
Rest

Saturday
• Snatch – heavy single
• Clean & jerk – heavy single
• Back squat – heavy single
• Stiff-legged deadlift – 3 x 5

Sunday
Rest

Workouts Week of Oct 2

Week 2

Monday
• Back squat – 78% x 3 x 10
• Snatch pull – 93% (of snatch) x 3 x 2
• Snatch deadlift – 103% x 3 x 1

Tuesday
• Power snatch – (60% x 1, 65% x 1, 70% x 1) x 3
• Jerk – heavy single

3 sets:
5 snatch push press – 70%
10 DB chainsaw rows
15 Hanging leg raises
1 min rest

Wednesday
• Front squat – 75% x 3 x 10
• Clean pull – 93% (of clean) x 3 x 2
• Clean deadlift – 103% (of clean) x 3 x 1
• Sit-ups – 3 x max

Thursday
• Clean – (60% x 1, 65% x 1, 70% x 1) x 3
• Snatch balance – heavy single

3 sets; no rest:
15 pull-ups
10 KB clean & push press/arm

Friday
Rest

Saturday
• Snatch – 80-90% x 1
• Clean & jerk – 80-90% x 1
• Front squat – 80-90% x 1
• Stiff-legged deadlift – 3 x 5
Aim to hit one single on these lifts between 80-90% depending on
how you’re feeling. Don’t push it beyond what can be done techni-
cally well.

Sunday
Rest