ABCDEFGHIJKLMNOPQRSTUVWXYZAA
1
Cycle One: Week One
2
3
MondayMondayInstructions:
4
ExercisePrescriptionAthlete's Training LogAthlete's Exercise Notes?• Do not request edit access. Make a copy by:
5
Snatch Primer • Clicking the "•••" in top right, then "Share & Export" and "Make a Copy" (on mobile); or,
6
Snatch Exercise • Clicking "File" then "Make a Copy" (on desktop).
7
Snatch Pull Exercise
8
Front Squat
9
Upper Back & Core Work
10
Coaches Note:
11
TuesdayTuesday
12
ExercisePrescriptionAthlete's Training LogAthlete's Session Notes?
13
Power or Tech. Snatch Exercise
14
Jerk Dip Squat
15
Jerk Primer
16
Jerk Exercise
Template Created by Hayden Pritchard
17
Spend 10-20min mobilising any areas in need of attention or performing dowel work
www.hjpmethod.com
18
Coaches Note:
19
WednesdayWednesday
20
ExercisePrescriptionAthlete's Training LogAthlete's Session Notes?
21
Clean Primer
22
Clean Exercise
23
Clean Pull Exercise
24
Back Squat
25
Upper Back & Core Work
26
Coaches Note:
27
ThursdayThursday
28
ExercisePrescriptionAthlete's Training LogAthlete's Session Notes?
29
Power or Tech. Clean or Jerk Exercise
30
Jumps?
31
Press or Push Press
32
Jerk Exercise
33
Upper Body Accessory & Rear Delt Work
34
Coaches Note:
35
Friday: ACTIVE REST - Aim for Some Gentle Cardio (e.g walking) + Mobility/Movement
36
SaturdaySaturday
37
ExercisePrescriptionAthlete's Training LogAthlete's Session Notes?
38
Snatch Primer
39
Snatch Exercise
40
Clean &/or Jerk Primer
41
Clean & Jerk Exercise
42
Back Squat
43
Core Work
44
Coaches Note:
45
Sunday - COMPLETE REST DAY
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100