Workouts for week of Feb 19

Week 4 – Greg Everett’s Block and Pull Cycle

Monday
• Block snatch pull + snatch (mid-thigh) – 75% x 1+1 x 2, 80% x 1+1 x 2
• Block clean pull + clean (mid-thigh) – 75% x 1+1 x 2, 80% x 1+1 x 2
• Clean pull – 90% x 3 x 4
• Pause back squat – 65% x 3 x 2, 70% x 3 x 3

Tuesday
• Jerk – 70% x 3, 75% x 3, 80% x 2, 85% x 2, 90% x 2
• Hang power clean (below knee) – 65% (of clean) x 2 x 2, 70% x 2 x 2
• Heaving snatch balance – 65% (of snatch) x 3, 70% x 3 x 2
5 sets; no rest:
5 push-ups
5 KB swings
5 pull-ups

Wednesday
• Block snatch pull + snatch (below knee) – 80% x 1+1 x 2, 85% x 1+1 x 2
• Block clean pull + clean (below knee) – 80% x 1+1 x 2, 85% x 1+1 x 2
• Snatch pull – 90% (of snatch ) x 3 x 4
• Front squat – 75% x 2 x 5

Thursday
• Jerk balance – 55% (of jerk) x 3 x 4
• Split push press behind neck – 60% (of jerk) x 3 x 4
• Hang power snatch (below knee) – 65% (of snatch) x 2 x 2, 70% x 2 x 2
• Pin back squat (just above parallel) – 60% (of back squat) x 3 x 4
3 sets; no rest:
10 1-arm DB split snatch/arm
200 m row

Friday
Rest Day

Saturday
• Snatch – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy
single
• Clean & jerk – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to
heavy single
• Front squat – heavy single

Sunday
Rest Day

Workouts week of Feb 12, 2018

Week 3 – Greg Everett’s Block and Pull Cycle

Monday
• Block snatch pull + snatch (mid-thigh) – 70% x 2(1+1) x 2, 75% x 2(1+1) x
2
• Block clean pull + clean (mid-thigh) – 70% x 2(1+1) x 2, 75% x 2(1+1) x 2
• Clean deadlift to mid-thigh + clean pull – 80% x 3+1 x 4
• Pause back squat – 65% x 4 x 5

Tuesday
• Jerk – 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 3
• Hang power clean (below knee) – 60% (of clean) x 3 x 3
• Heaving snatch balance – 65% (of snatch) x 4 x 3
4 sets; no rest:
10 KB swings
10 DB chainsaw rows/arm

Wednesday
• Block snatch pull + snatch (below knee) – 75% x 2(1+1) x 2, 80% x 2(1+1)
x 2
• Block clean pull + clean (below knee) – 75% x 2(1+1) x 2, 80% x 2(1+1) x
2
• Snatch deadlift to hip + snatch pull – 80% (of snatch ) x 3+1 x 4
• Front squat – 70% x 2 x 2, 75% x 2 x 4

Thursday
• Push press + jerk – 65% (of jerk) x 2+1 x 2, 70% x 2+1 x 2
• Hang power snatch (below knee) – 60% (of snatch) x 3 x 3
• Pin back squat (just above parallel) – 55% (of back squat) x 3 x 3, 60% x 3
x 2
3 sets; no rest:
2 min jump rope
3 (1 KB clean + 5 push press)/arm

Friday
Rest Day

Saturday
• Snatch – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy
single
• Clean & jerk – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to
heavy single
• Front squat – 80% x 3 x 5
For 5 minutes:
100 m row
5 burpees

Sunday
Rest Day

Workouts for the week of Feb 5

Week 2 – Coach Greg Everett’s Block and Pull Cycle

Monday
• Block snatch pull + snatch (mid-thigh) – 70% x 2(1+1) x 5
• Block clean pull + clean (mid-thigh) – 70% x 2(1+1) x 5
• Clean deadlift to knee + clean pull – 75% x 3+1 x 2, 80% x 3+1 x 3
• Pause back squat – 60% x 5 x 3, 65% x 5 x 3

Tuesday
• Jerk – 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2
• Hang power clean (below knee) – 50% (of clean) x 3 x 2, 60% x 3 x 2
• Snatch push press + overhead squat – 70% x 3+2, 75% x 3+2 x 2
3 sets; no rest:
10 KB snatch/arm
10 topside halfmoons/side

Wednesday
• Block snatch pull + snatch (below knee) – 75% x 2(1+1) x 5
• Block clean pull + clean (below knee) – 75% x 2(1+1) x 5
• Snatch deadlift to knee + snatch pull – 75% (of snatch ) x 3+1 x 3, 80% x
3+1 x 2
• Front squat – 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2

Thursday
• Push press + jerk – 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3
• Hang power snatch (below knee) – 50% (of snatch) x 3 x 2, 60% x 3 x 2
• Muscle snatch – 40% (of snatch) x 3 x 3
• Pin back squat (just above parallel) – 50% (of back squat) x 3 x 2, 55% x 3
x 2
For 7 minutes:
Max consecutive pull-ups
Max consecutive push-ups
No failed reps!

Friday
Rest Day

Saturday
• Snatch – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy
single
• Clean & jerk – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to
heavy single
• Front squat – 65% x 3 x 2, 75% x 3 x 2, 80% x 3 x 3
3 sets; 3 min rest:
200 m sprint

Sunday
Rest Day

Workouts Week of 29 January, 2018

Week 1 – Greg Everett’s Block and Pull

Monday
• Block snatch pull + snatch (mid-thigh) – 65% x 2(1+1) x 3, 70% x 2(1+1) x
2
• Block clean pull + clean (mid-thigh) – 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
• Clean deadlift to knee + clean pull – 65% x 3+1 x 3, 70% x 3+1 x 2
• Front Squat – 60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2

Tuesday
• Jerk – 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2
• Hang power clean (below knee) – 50% (of clean) x 3 x 4
• Snatch push press + Overhead squat – 65% (of snatch) x 3+2 x 3
4 sets; no rest:
8 1-arm KB swings/arm
8 pull-ups

Wednesday
• Block snatch pull + snatch (below knee) – 70% x 2(1+1) x 3, 75% x 2(1+1)
x 2
• Block clean pull + clean (below knee) – 70% x 2(1+1) x 3, 75% x 2(1+1) x
2
• Snatch deadlift to knee + snatch pull – 65% (of snatch ) x 3+1 x 3, 70% x
3+1 x 2
• Pause back squat – 65% x 5 x 2, 70% x 5 x 4

Thursday
• Push press + jerk – 50% (of jerk) x 3+1 x 2, 60% x 3+1 x 2, 65% x 3+1 x 2
• Hang power snatch (below knee) – 50% (of snatch x 3 x 4
• Muscle snatch – 35% (of snatch) x 3 x 4
• Pin back squat (just above parallel) – 50% x 3 x 2, 55% x 3 x 2, 60% x 3 x
2
3 sets; no rest:
400 m row
15 dips

Friday
Rest Day

Saturday
• Snatch – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy
single
• Clean & jerk – 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to
heavy single
• Front squat – 65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3
4 sets; no rest:
10 DB push press
10 DB chainsaw rows/arm

Sunday
Rest Day

Workouts Week of 22 January, 2018

Greg Everett’s Strength by Feel Cycle

Week 9
We will be going for max lifts on Saturday, so the workload this week
will be very low. Avoid the temptation to throw in more training. If
you want to get in more reps of the classic lifts, add more warm-up
lifts on your way up to the prescribed weights each day.

Monday
• Snatch – 90% x 1
• Clean & Jerk – 90% x 1
• Front Squat – 90% x 1 x 2

Tuesday
• Snatch – 60% x 1 x 5 OTM
• Snatch Pull – 100% (of snatch) x 2 x 3
• Clean & Jerk – 60% x 1 x 5 OTM
• Clean Pull – 100% (of clean) x 2 x 3

Wednesday
• Snatch – 80% x 1
• Clean & Jerk – 80% x 1

Thursday
• Snatch – 70% x 1
• Clean & Jerk – 70% x 1

Friday
Rest Day

Saturday
• Snatch – max
• Clean & Jerk – max
• Front or Back squat – max
Rest 10 minutes between lifts, but stay warm.

Workouts Week of January 15, 2018

Greg Everett’s Strength by Feel Cycle

Week 8

Monday
• Power snatch – heavy single; 90% of that x 1 x 1
• Jerk – heavy single
• Back Squat – heavy double
• Push Press – heavy double

Tuesday
• Clean – heavy single; 90% of that x 1 x 2
• Clean Pull – 3RM; 90% of that x 3 x 2
3 sets; no rest:
10 1-arm KB swings/arm
10 pull-ups

Wednesday
• Power Clean & Power Jerk – heavy single; 90% of that x 1 x 2
• Front Squat – heavy double
• Push Press – 90% of Mon x 2 x 3

Thursday
• Snatch – heavy single; 90% of that x 1 x 2
• Snatch Pull – 3RM; 90% of that x 3 x 2

for 5 min:
30 sec jump rope / 30 sec rest

Friday
Rest Day

Saturday
• Snatch – heavy single
• Clean & Jerk – heavy single
• Front squat – heavy single
• Ab and back work of choice

Workouts Week of Jan 8, 2018

Greg Everett’s Strength by Feel Cycle

Week 7

Monday
• Snatch – 80% x 1 x 5
• Snatch Pull – 90% x 3 x 3
• Clean & Jerk – 80% x 1 x 3
• Front squat – 80% x 2 x 3

Tuesday
• Mid-hang snatch – work up to heaviest double for day
• Power clean – heavy single
• Back Squat – Heavy single; 80% of that x 2 x 2

3 sets; no rest:
10 sandbag shoulder-to-shoulder push press
300 m row

Wednesday
• Clean & Jerk – 80% x 1 x 5
• Clean Pull – 90% x 3 x 3
• Snatch – 80% x 1 x 3
• Front squat – 80% x 2 x 3

Thursday
• Mid-hang clean + power jerk – work up to heaviest double for day
• Power snatch – heavy single
• Back Squat – Heavy single; 80% of that x 1 x 4

3 sets; no rest:
10 kb snatch/arm
15 push-ups

Friday
Rest Day

Saturday
• Snatch – heavy single*
• Clean & jerk – heavy single*
• Front squat – heavy single
• Back extensions – 3×10
*If your heavy single is 85% or less, drop down to 75-80% and
perform 3 singles.

Sunday
Rest Day

Workouts Week of Jan 1, 2018

Greg Everett’s Strength by Feel Cycle

Week 6

Monday
CLOSED – NEW YEARS DAY HOLIDAY

Tuesday
• Power Snatch – heavy singe; 90% of that x 1 x 2
• Jerk – heavy single
• Back squat – 2RM
• Push press – 2RM
• Back extensions – 3 x 10

Wednesday
• Clean – heavy single; 90% of that x 1 x 2
• Clean pull – 3RM; 90% of that x 3 x 2
• Clean block pull (mid-thigh) – 3RM; 90% of that x 3 x 2

4 sets; no rest:
1 min jump rope
10 alternating DB push press/side

Thursday
• Power Clean & Power Jerk – heavy single; 90% of that x 1 x 2
• Front squat – heavy double; 90% of that x 2 x 2
• Push press – 90% of Monday x 2 x 3
• Back extensions – 3 x 10

Friday
• Snatch – heavy single; 90% of that x 1 x 2
• Snatch pull – 3RM; 90% of that x 3 x 2
• Snatch block pull (mid-thigh) – 3RM; 90% of that x 3 x 2

4 sets; no rest:
5 box jumps from squat position
10 DB row/side

Saturday
• Snatch – heavy single
• Clean & Jerk – heavy single
• Front squat – heavy single
• Ab and back work of choice

Sunday
Rest Day

Workouts Week of December 25

Greg Everett’s Strength by Feel Cycle

Week 5
percentages following RMs is of that RM.

Monday –CLOSED FOR CHRISTMAS

Tuesday
• Jerk – 3RM; 90% x 3 x 2
• Push Press – 3RM; 90% x 3 x 2
• Back Squat – 3RM; 90% x 3 x 4
• Bent Row – 3RM; 90% x 3 x 2

Wednesday
• Clean – 3RM; 90% x 3 x 2
• Power Snatch – 75% x 2 x 3
• Clean Pull – 3RM; 90% x 3 x 2
• Clean Deadlift – 3RM

3 sets; no rest:
15 kb snatch/arm
3 rope climb (or 10 rope/towel pull-ups)

Thursday
• Snatch Balance – 2RM; 90% x 2 x 2
• Push Press – 90% of Monday’s RM x 3 x 3
• Back Squat – 90% of Monday’s RM x 3 x 3
• Bent Row – 90% of Monday’s RM x 3 x 3

Friday
• Snatch – 3RM; 90% x 3 x 2
• Power Clean – 75% x 2 x 3
• Snatch Pull – 3RM; 90% x 3 x 3
• Snatch Deadlift – 3RM

4 sets; no rest:
300 m row
10 1-arm KB push press/side

Saturday
• Snatch – heavy single
• Clean & Jerk – heavy single
• Front Squat – heavy double
• Ab and back work of choice

Workouts for the Week of December 18

Greg Everett’s Strength by Feel Cycle

Week 4
Monday
• Jerk – 3RM; 90% x 3 x 2
• Push Press – 3RM; 90% x 3 x 2
• Back Squat – 3RM; 90% x 3 x 4
• Bent Row – 3RM; 90% x 3 x 2
Don’t push RMs to absolute max this week; the goal will be to
improve next week. Percentages are of RM weight.

Tuesday
• Clean – 3RM; 90% x 3 x 2
• Power Snatch – 75% x 2 x 3
• Clean Pull – 3RM; 90% x 3 x 2
• Clean Deadlift – 3RM

3 sets; no rest:
500m Row
5 box jumps – mid-thigh+

Wednesday
• Snatch Balance – 2RM; 90% x 2 x 2
• Push Press – 90% (of Mon) x 3 x 3
• Back Squat – 90% (of Mon) x 3 x 3
• Bent Row – 90% (of Mon) x 3 x 3

For 5 minutes:
5 DB hang power clean
5 DB push press
5 DB clean
5 DB power jerk
30 sec rest

Thursday
• Snatch – 3RM; 90% x 3 x 2
• Power Clean – 75% x 2 x 3
• Snatch Pull – 3RM; 90% x 3 x 2
• Snatch Deadlift – 3RM

Friday
Rest Day

Saturday
• Snatch – heavy single
• Clean & Jerk – heavy single
• Front Squat – heavy double

3 sets; no rest:
15 KB swings
15 hanging leg raise or knees to elbows

Sunday
Rest Day