Waxman's Gym - 14 Week Initial Progression

Waxman's Gym - 14 Week Initial Progression
(Originally found here, by Waxman's Gym)

Program Cliffs:

• 5 days per week, 14 weeks total
• Complete cycle leading to peaking for a competition
• Preparation phase (6 weeks) of volume & complexes leading to a 1RM test
  
• Competition phase (8 weeks) to re-test in a competition
  
• All lifts based around Snatch, C&J, Back Squat, Front Squat
• Expect a variety of lifts throughout the preparation phase:
• Clean grip pulls, blocks, pulls from above/below knee, both full and power variations
• Preparation phase also has general preparedness and athletic exercises
• Often not seen in other programs: jumps, throws, and sprints are programmed
• This could be a great variety if you're used to only performing the classics
  
• Reps are kept low, mostly to sets of 4 or under
  
• Some exercises may be unfamiliar, i.e "Canella Cross"
  
• Please use this link for demonstration videos
• These also cover pulls for example, and this could be useful for understanding their preference on cues/performing the movements
  
• There is a 1-Week Transition phase I also included in the spreadsheet
  
• It is directly after the 14-week program is complete
• High Intensity, minimal exercises to keep CNS primed for your next program 
• I also included his 3-Week Strength phase
• If desired: I believe the Transition and then Strength phase could be run consecutively,  leading directly into the next program, the Empire Classic Progression
  

Click here to access the google doc spreadsheet for this program