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Cycle One: Week One
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MondayMondayInstructions:
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ExercisePrescriptionAthlete's Training LogAthlete's Exercise Notes?• Do not request edit access. Make a copy by:
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Back Squat (Heavy Vol.) • Clicking the "•••" in top right, then "Share & Export" and "Make a Copy" (on mobile); or,
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Snatch Primer • Clicking "File" then "Make a Copy" (on desktop).
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Snatch Exercise
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Snatch Pull Exercise
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Upper Back & Core Work
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Coaches Note:
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TuesdayTuesday
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ExercisePrescriptionAthlete's Training LogAthlete's Session Notes?
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Jerk Dip Squat
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Jerk Primer
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Jerk Exercise
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Press or Push Press
Template Created by Hayden Pritchard
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Rear Delt Work
www.hjpmethod.com
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Coaches Note:
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WednesdayWednesday
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ExercisePrescriptionAthlete's Training LogAthlete's Session Notes?
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Back Squat (Lighter Speed/Tech)
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Clean Primer
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Clean Exercise
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Clean Pull Exercise
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Upper Back & Core Work
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Coaches Note:
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Thursday: ACTIVE REST - Aim for Some Gentle Cardio (e.g walking) + Mobility/Movement
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FridayFriday
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ExercisePrescriptionAthlete's Training LogAthlete's Session Notes?
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Power or Tech. Snatch Exercise
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Power or Tech. Clean or Jerk Exercise
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Jumps? Could SS with Above
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Rotator Cuff Exercises
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Spend 10-20min mobilising any areas in need of attention or performing dowel work
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Coaches Note:
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SaturdaySaturday
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ExercisePrescriptionAthlete's Training LogAthlete's Session Notes?
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Back Squat (Heavier)
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Snatch Primer
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Snatch Exercise
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Clean &/or Jerk Primer
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Clean & Jerk Exercise
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Upper Body Accessory & Core Work
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Coaches Note:
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Sunday - COMPLETE REST DAY
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