![eas daily fitness assessment excel sheet eas daily fitness assessment excel sheet](https://images.sampletemplates.com/wp-content/uploads/2017/02/14172215/Printable-Blank-Workout-Sheet.jpg)
The final 4 weeks will use on the minute work with the competition lifts to peak for max snatch and clean & jerk in week 12. This cycle is 12 weeks long, with the first 8 weeks dedicated to leg and pulling strength primarily, using 3 and 2 position snatch/clean, complexes and squat waves. Tags: Leg Strength, Pulling Strength, Complexes, Postural Strength, Overhead Strength, RM For Saturday's heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.Select weights by feel for technique primers at start of workouts - these should be light, and the emphasis on the precision of the movement, not the weight.Lift-offs should be difficult, pulls moderate, and floating halting deadlifts difficult but within your ability to maintain proper positioning and complete back arch. Notes: Pulling weights can be adjusted up if they feel too light. Improving postural strength in FS/clean."Back squat went from from 135k / 156 k, snatch 94k / 102 k very happy with this program." - Matthew "Added 25kg to back squat (190kg) and front squat." - Gael
![eas daily fitness assessment excel sheet eas daily fitness assessment excel sheet](https://i.pinimg.com/736x/0c/7e/19/0c7e196c9a8d160911ebd38c0a050ce4.jpg)
This is a quick 5-week cycle that will help boost your squatting strength. Tags: Squat Program, Leg Strength, Postural Strength, Pulling Strength Weight changes need to be done within this 1 minute period as well. Each set begins 1 minute after the last - NOT 1 minute rest. After heavy single squats, you'll then drop the weight for the following multiple-rep sets, the goal of which will be to work to a maximal effort on the final set and try to beat your all time PR or at least your previous training session with those reps.
![eas daily fitness assessment excel sheet eas daily fitness assessment excel sheet](https://i.pinimg.com/736x/ed/41/fc/ed41fc759360ca17ca5a098610d9fad5--checklist-template-safety-checklist.jpg)
On squats, you'll work to a heavy single, always aiming for PRs, but first trying to beat your last squat session by at least 1kg.Went 6/6 with a snatch pr and meet total pr." - Lacey K.
![eas daily fitness assessment excel sheet eas daily fitness assessment excel sheet](https://i.pinimg.com/originals/bb/15/9d/bb159db1c252c9a976445b8de8d75641.jpg)
Used this as meet prep for Masters Nationals. This is a nasty program and will take a lot out of you, but will produce some excellent snatch, clean & jerk and squat results if you can handle it. It also uses on-the-minute lifts in the first phase, and then waves after heavy singles in the second phase. This cycle focuses on heavy snatch and clean & jerk singles, but also includes heavy squat singles 1-2 times daily along with back-off rep squats in some sessions. Tags: Technique, RM, On The Minute, Leg Strength