Weekly weightlifting program

Monday July 24, 2017
A) Snatch : (85%/1)x5
B) Bench Press: Add 2-3% to last weeks 3RM then remove 8-12% of the
weight from the bar and do, 3 reps 5 sets
C) press (clean grip) : 5 reps 3 sets
D) Single leg squat: 5 reps each leg 3 sets
E) Barbell curls: 8 reps 3 sets
Tuesday July 25, 2017
A) Drop Snatch + sots press: 2+2 reps 4 sets

B) Muscle snatch: 1 reps 5 sets
C) DB side lateral: 8 reps 3 sets
D) Single are DB rows: 8 reps 3 sets
E) Single leg squat: 5 reps each leg 4 sets
Wednesday July 26, 2017
A) clean + Jerk : (85%/1+1)x5

B) Back squat: Add 2-3% to last weeks 3RM then remove 8-12% of the
C) Back raise: 10 reps 3 sets with weight
D) Dumbell or Kettlebell RDL: 10 reps 4 sets
Thursday July 27, 2017

REST DAY
Friday July 28, 2017
A) snatch : 70%/2, 80%/2, continue up to a top single

B) Recomended 15 min rest:
C) clean & jerk : 70%/1+1, 80%/1+1, continue up to a top single
D) DB flys: 8 reps 3 sets
E) Twisting abs : 8 reps 3 sets
Saturday July 29, 2017
A) Deadlift (competiton stance): Add 2-3% to last weeks 3RM then remove
8-12% of the weight from the bar and do, 3 reps 2 sets
B) Bent over row: 5 reps 4 sets
C) Belt squat: 8 reps 3 sets
D) Press from split: With a barbell start in the same split Position as
the last exercise, front shin perpendicular to the ground, back leg bent
with 50/50 weight distribution. Press for 6 reps 3 sets

A) Snatch : (90%/1)x2
B) Bench Press: work up to 90% of last weeks 3RM then remove for 3 reps 3 sets
Tuesday August 1, 2017
B) Muscle snatch: up to maximum single
Wednesday August 2, 2017
A) clean + Jerk : (85%/1+1)x5
B) Back squat: 90% of last weeks 3RM for 3 reps 3 sets
Thursday August 3, 2017
REST DAY

Friday August 4, 2017
A) snatch : 70%/2, 80%/2, continue up to a maximum single
B) Recomended 15 min rest:
C) clean & jerk : 70%/1+1, 80%/1+1, continue up to a maximum single
Saturday August 5, 2017
A) Bent over row: 5 reps 4 sets
B) Belt squat: 8 reps 3 sets
C) Press from split: With a barbell start in the same split Position as the last exercise, front
shin perpendicular to the ground, back leg bent with 50/50 weight distribution. Press for 6
reps 3 sets
Monday August 7, 2017
A) Drop snatch: Focus on a "hard landing" (feet hit the ground the same time elbows
lockout). 5 reps 3 sets
B) Snatch from blocks above the knee: Work up to (75-80%/2)x4-5
C) Back squat: Work up to a top set of 8 reps, pause in the hole on the first rep of the set
for 3 seconds. Do drop sets with -5-10% less for 8 reps 2 sets
D) Back raise: 10 reps 3 sets with weight
A) Drop jerk: With an empty bar, press the bar up to eye level with flat feet. Then rise up
onto the toes and pause before landing in the split jerk final positon, with the bar overhead.
Focus on "hard landing" and even timing of the hands and feet. 3 reps 5 sets
B) Jerk: Work up to (80-85%/1)x6
C) Bench Press: Work up to a top set of 10 reps, pause for 3 seconds on the first rep of the
set. Then do drop sets with -5-10% less for 10 reps 2 sets
D) Dips: 8-10 reps 3 sets
E) Flys: 12 reps 2-3 sets Do this with light dumbells in order to stretch the pecs, to help
prevent stiffness for overhead movements. Not heavy.
F) DB curls: 12 reps 3 sets

A) Clean: Work up to (80-85%/2)x4-5
B) Deficit Deadlift: Work up to a conservative 8RM (you should have enough energy for 2
more reps after 8, or start at 65-70% of your 1RM). Drop sets at -5-10% for 8 reps 2 sets
D) DB rows: 10 reps 2-3 sets
REST DAY
A) Snatch with no hook no feet: Warm up, then 8-10 singles starting at 70%, resting 1 min
between each set. Increase the weight on singles only if technique is sound.
B) Front squat: Work up to a top set of 5 reps, pause in the hole on the first rep of the set
for 3 seconds. Do drop sets with -5-10% less for 5 reps 3 sets
C) back raise: 8 reps 3 sets with weight
D) Plank: 30 second hold 2 sets
A) Clean + Jerk: Warm up, then 6-8 singles starting at 70%, resting 1 min between each
set. Increase the weight on singles only if technique is sound.
B) Bench press: Repeat the same weight from Tuesday's DROP SETS for 8-10 reps x 2-3
sets
C) Press : 8 reps 3 sets

D) Lateral raises: 10 reps 3 sets
E) Bent over row: 10 reps 3 sets


A) Drop snatch: Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and
the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets
B) Snatch from blocks above the knee: 55%/2, 65%/2, 75%/2, (80-85%/2)x3-5
C) Back squat: Increase by 2-3% over last weeks top set of 8 reps, pause in the hole on the first rep
of the set, the pause should be about 3 seconds. Do drop sets with -8-12% less for 8 reps 2 sets
A) Drop jerk: With an empty bar, Press the bar up to eye level with flat feet, then rise up onto the
toes and pause before landing in the split jerk final positon with the bar overhead. Focus on "hard
landing" and even timing of the hands and feet. 3 reps 5 sets
B) Jerk: (85-90%/1)x4-6
C) Bench Press: Increase by 2-3% over last weeks top set of 8 reps, pause on the chest on the first
rep of the set, the pause should be about 3 seconds. Do drop sets with -8-12% less for 8 reps 3
sets
E) Flys: 12 reps 2-3 sets do this light just to stretch the pecs to prevent them from getting too stiff for
overhead movements
A) Clean: 55%/2, 65%/2, 75%/2, (80-85%/2)x4-5

B) Deficit Deadlift: Add 2-3% to last weeks weigth for 8 reps, do Drop sets at -8-12% for 8 reps 2
sets
C) Belt squat: 10 reps 4-5 sets
REST DAY
A) Snatch with no hook no feet: 10 singles starting at 75%, resting 1 mins between each set (If you
made al the lifts last week then increase this week, If you missed weights this week then try to be
successful with all attempts this week.)
B) Front squat: Increase by 2-3% over last weeks top set of 5 reps, pause in the hole on the first rep
of the set, the pause should be about 3 seconds. Do drop sets with -8-12% less for 5 reps 4 sets
C) back raise: 8 reps 4 sets
A) Clean + Jerk: 10 singles starting at 75%, resting 1 mins between each set (If you made al the lifts
last week then increase this week, If you missed weights this week then try to be successful with all
attempts this week.)
B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 8-10 reps 3-4 sets

E) Bent over row: 10 reps 4-5 sets
Sunday August 20, 2017
REST DAY
lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps
3 sets
C) Back squat: Work up to an 8RM, There is NO pause in the hole on the first rep of this
set, Shoot for a PR set of 8 or an all out effort, Do drop sets with -10-15% less for 8 reps 3
sets
A) Drop jerk: With an empty bar, Press the bar up to eye level with flat feet, then rise up
onto the toes and pause before landing in the split jerk final positon with the bar overhead.
B) Jerk: (90-95%/1)x2-3
C) Bench Press: Work up to an 8RM, There is NO pause on the first rep of this set, Shoot
for a PR set of 8 or an all out effort, Do drop sets with -10-15% less for 8 reps 3 sets
D) Dips: 8-10 reps 4-5 sets
E) Flys: 12 reps 2-3 sets do this light just to stretch the pecs to prevent them from getting
too stiff for overhead movements
F) DB curls: 12 reps 4-5 sets

A) Clean: 55%/1, 65%/1, 75%/1, (85-90%/1)x2-4
B) Deficit Deadlift: Work up to an 8RM, Shoot for a PR set of 8 or an all out effort, Do drop
sets with -10-15% less for 8 reps 2 sets
REST DAY
A) Snatch with no hook no feet: 10 singles starting at 80%, resting 1 mins between each
set (If you made al the lifts last week then increase this week, If you missed weights this
week then try to be successful with all attempts this week.)
B) Front squat: Work up to an 5RM, There is NO pause in the hole on the first rep of this
sets
C) back raise: 8 reps 4-5 sets
A) Clean + Jerk: 10 singles starting at 80%, resting 1 mins between each set (If you made
al the lifts last week then increase this week, If you missed weights this week then try to be
B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 8-10 reps
5 sets
Sunday August 27, 2017
REST DAY
3 sets
B) Snatch from blocks above the knee: 55%/1, 65%/1, (80%/1)x3
C) Back squat: Use 85-90% of last weeks top set of 8 and do 6 reps 4 sets
onto the toes and pause before landing in the split jerk final positon with the bar overhead.
B) Jerk: (80%/1)x5
C) Bench Press: Use 85-90% of last weeks top set of 8 and do 6 reps 4 sets
A) Clean: 50%/1, 60%/1, 70%/1 (80%/2)x3
B) Deficit Deadlift: Use 85-90% of last weeks top set of 8 and do 5 reps 3 sets
REST DAY
Friday September 1, 2017
A) Snatch with no hook no feet: 8 singles all below 85%, resting 2 mins between each set
B) Front squat: Use 85-90% of last weeks top set of 5 and do 3 reps 5 sets
Saturday September 2, 2017
A) Clean + Jerk: 6-8 singles all below 85%, resting 2 mins between each set
B) Bench press: Use 85-90% of Tuesdays work sets for 8 reps 3 sets

Monday September 4, 2017
A) Drop snatch: Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position
in the catch. Hands turned internally bar behind head. 5 reps 3 sets
B) Snatch with a pause at the knee: (70%/2)x4-5
C) Back squat: Work up to a top set of 5 reps, pause in the hole on the first rep of the set, the pause should be about
3 seconds. Do drop sets with -5-10% less for 5 reps 2-3 sets
E) Russian twists: 12-15 touches each side 3 sets
Tuesday September 5, 2017
A) Drop jerk + Press from split: Press the bar up to eye level and hold, with flat feet, then rise up onto the toes and
immediately split the feet landing in the split jerk final position with the bar overhead. Focus on "hard landing" and
even timing of the hands and feet. 3+3 reps 3-4 sets
B) Jerk from behind the neck: (80%/2)x5
C) Bench Press: Work up to a top set of 5 reps, pause for 3 seconds on the first rep of the set. Then do drop sets with
-5-10% less for 5 reps 2-3 sets
E) Flys: 10 reps 2-3 sets do this light just to stretch the pecs to prevent them from getting too stiff for overhead
movements
Wednesday September 6, 2017

A) Clean from blocks above knee: (80%/2)x4-5
B) Competition stance deadlift: Work up to a conservative top set of 5 (you should have enough energy for 2 more
reps after 5 or start at approximately 80% of your 1RM) do drop sets at -5-10% for 5 reps 2 sets
C) Bent over rows: 8-10 reps 3-4 sets use a supine grip
D) Belt squat: 8-10 reps 3 sets
Thursday September 7, 2017
REST DAY
A) Snatch: 12 singles starting at 75%, resting 1 mins between each set, increase weights if technique is solid and the
weight moves well
B) Back squat: Repeat the same weight you used on Mondays DROP SETS for 4-5 reps 4-5 sets
C) Good mornings: 8 reps 4 sets (use medium to light weights keep form strict, this should be a little bit heavier than
a back raise but not so challenging it destroys you)
A) Clean + Jerk: 12 singles starting at 75%, resting 1 mins between each set, increase weights if technique is solid
and the weight moves well
B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 4-5 reps 4-5 sets
D) reverse flys: 10-12 reps 4 sets

E) Lateral raises: 10 reps 3 sets
F) Tricep extensions: 10 reps 3-4 sets

3 sets
B) Snatch with a pause at the knee: (70%/2)x4-5 add 2-3% over last weeks weights
C) Back squat: Increase 2-3% over last weeks top set of 5 reps, pausing in the hole on the
first rep of the set, the pause should be about 3 seconds. Do drop sets with -8-12% less for
5 reps 2-3 sets
D) Back raise: 8 reps 4 sets
A) Drop jerk + Press from split: Press the bar up to eye level and hold, with flat feet, then
rise up onto the toes and immediately split the feet landing in the split jerk final position with
the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3+3 reps
3-4 sets
B) Jerk from behind the neck: (80%/2)x5 increase 2-3% over last weeks weights
C) Bench Press: Increase 2-3% over last weeks top set of 5 reps, pause for 3 seconds on
the first rep of the set. Then do drop sets with -8-12% less for 5 reps 3-4 sets

A) Clean from blocks above knee: (80%/2)x4-5 Increase 2-3% over last weeks
B) Competition stance deadlift: Increase 2-3% over last weeks top set of 5, do drop sets at
-8-12% for 5 reps 2 sets
D) Belt squat: 8 reps 4 sets
REST DAY
A) Snatch: 10 singles starting at 80%, resting 1 mins between each set, increase weights if
technique is solid and the weight moves well. The main goal is to increase the average
weight used for the singles from week to week. Shoot to do more singles at a higher weight
than last week.
B) Back squat: Repeat the same weight you used on Mondays DROP SETS for 4-5 reps 5-
6 sets
C) Good mornings: 8 reps 4 sets (use medium to light weights keep form strict, this should
be a little bit heavier than a back raise but not so challenging it destroys you)
A) Clean + Jerk: 10 singles starting at 80%, resting 1 mins between each set, increase
weights if technique is solid and the weight moves well. The main goal is to increase the
average weight used for the singles from week to week. Shoot to do more singles at a
higher weight than last week.
5-6 sets
D) reverse flys: 10 reps 4 sets

3 sets
B) Snatch with a pause at the knee: (80-85%/1)x4-5
C) Back squat: Work up to a 5RM with NO pause, shoot for a PR set of 5 if possible. This is
the third week of loading so push the number if you feel good. Do drop sets with -10-15%
less for 5 reps 3-4 sets
3-4 sets
B) Jerk from behind the neck: (85-90%/1)x5
C) Bench Press: Work up to a 5RM with NO pause, shoot for a PR set of 5 if possible. This
is the third week of loading so push the number if you feel good. Do drop sets with -10-
15% less for 5 reps 4-6 sets
D) Dips: 6 reps 6 sets

A) Clean from blocks above knee: (85-90%/1)x5
B) Competition stance deadlift: Work up to a 5RM shoot for a PR set of 5 if possible. This is
the third week of loading so push the number if you feel good. Do drop sets with -10-15%
less for 5 reps 2 sets
REST DAY
A) Snatch: 8 singles starting at 85%, resting 1 mins between each set, increase weights if
technique is solid and the weight moves well. The main goal is to increase the average
weight used for the singles from week to week. Shoot to do more singles at a higher weight
than last week.
B) Back squat: Repeat the same weight you used on Mondays DROP SETS for 4-5 reps 5-
6 sets

A) Clean + Jerk: 8 singles starting at 85%, resting 1 mins between each set, increase
weights if technique is solid and the weight moves well. The main goal is to increase the
average weight used for the singles from week to week. Shoot to do more singles at a
higher weight than last week.
5-6 sets
D) reverse flys: 10 reps 4 sets

3 sets
B) Snatch with a pause at the knee: (75%/2)x2 then work up to a top single (limit the
number of attempts to 2-3 total)
C) Back squat: use 80-90% of last weeks top set for 4 reps 4 sets
rise up onto the toes and immediately split the feet landing in the split jerk final positon with
3-4 sets
B) Jerk from behind the neck: (75%/2)x2 then continue up to a top single
C) Bench Press: use 80-90% of last weeks top set for 4 reps 4 sets

A) Clean from blocks above knee: (75%/2)x2 then continue up to a top single
B) Competition stance deadlift: use 80% of last weeks top set for 3 reps 4 sets
C) Bent over rows: 10 reps 3 sets use a supine grip
REST DAY
A) Snatch: 8 singles between 65-80%, resting 1 mins between each set, increase weights if
technique is solid and the weight moves well. If you feel very good you can work up beyond
80%
B) Back squat: Use 90% of Monday weights for 8 reps 2-3 sets
A) Clean + Jerk: 8 singles between 65-80%, resting 1 mins between each set, increase
weights if technique is solid and the weight moves well. If you feel very good you can work
up beyond 80%
B) Bench press: Use 90% of Monday weights for 8 reps 2-3 sets
D) reverse flys: 10-12 reps 4 sets

Monday October 2, 2017
A) Back squat: Work up to a top set of 3 reps, pause in the hole on the first rep of the set,
the pause should be about 3 seconds. Do drop sets with -5-10% less for 3 reps 5 sets
B) Drop snatch: Focus on a "hard landing" (feet hit the ground the same time elbows
3 sets
C) Snatch: 8 singles starting at 80% working up if technique is good
E) Hanging leg raise: 12-15 touches each side 3 sets
Tuesday October 3, 2017
A) Bench Press: Work up to a top set of 3 reps, pause for 3 seconds on the first rep of the
B) Drop jerk + Press from split: Press the bar up to eye level and hold, with flat feet, then
3-4 sets
C) Clean + Jerk: 8 singles starting at 80% working up in weight

Wednesday October 4, 2017
A) Competition stance deadlift: Work up to a conservative top set of 3 (you should have
enough energy for 1-2 more reps after 3 or start at approximately 85% of your 1RM) do
drop sets at -5-10% for 3 reps 2 sets
B) Bent over rows: 8-10 reps 3-4 sets use a supine grip
C) Belt squat: 8-10 reps 3 sets
Thursday October 5, 2017
REST DAY
Friday October 6, 2017
A) Snatch: up to (85%/1)x3
B) Clean + Jerk: up to (85%/1)x3
C) Back squat: Repeat the same weight you used on Mondays DROP SETS for 3-4 reps 6
sets
D) Good mornings: 8 reps 4 sets (use medium to light weights keep form strict, this should
be a little bit heavier than a back extension but not so challenging it destroys you)
E) Plank: 60 second hold 2 sets
Saturday October 7, 2017
A) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 3-4 reps
6 sets
B) Press : 3 reps 4 sets
C) reverse flys: 10-12 reps 4 sets
E) Tricep extensions: 10 reps 3-4 sets

A) Back squat: Increase 2-3% over last weeks top set of 3 reps no pause in the hole. Do
drop sets with -8-12% less for 3 reps 4 sets
B) Drop snatch: Focus on a "hard landing" (feet hit the ground the same time elbows
2 sets
C) Snatch: 6-8 singles starting at 80% working up if technique is good
E) Hanging leg raise: 12-15 touches each side 2 sets
A) Bench Press: Increase 2-3% over last weeks top set of 3 reps no pause in the hole. Do
drop sets with -8-12% less for 3 reps 4 sets
B) Drop jerk + Press from split: Press the bar up to eye level and hold, with flat feet, then
3-4 sets
C) Clean + Jerk: 6-8 singles starting at 80% working up in weight

A) Competition stance deadlift: Work up to a 2RM (this should be close to an all out effort
however avoid missing if possible.
B) Bent over rows: 8-10 reps 2-3 sets use a supine grip
REST DAY
A) Snatch: up to (85%+/1)x3
B) Clean + Jerk: up to (85%+/1)x3
C) Back squat: Repeat the same weight you used on Mondays DROP SETS for 2 reps 4-5
sets
A) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 2 reps 5
sets
C) revers fly: 10-12 reps 3 sets
E) Tricep extensions: 10 reps 3 sets

A) Back squat: work up to a 2RM this should be close to or slightly above what you would
expect to do as a second attempt in a meet. no drop sets
B) Snatch: 4 singles starting at 80% working up if technique is good
D) Hanging leg raise: 12-15 touches each side 2 sets
A) Bench Press: work up to a 2RM this should be close to or slightly above what you would
expect to do as a second attempt in a meet. no drop sets
B) Clean + Jerk: 6-8 singles starting at 80% working up in weight
C) Dips: 6-8 reps 3 sets
D) Flys: 10 reps 2-3 sets do this light just to stretch the pecs to prevent them from getting
E) DB curls: 10 reps 2 sets
A) Competition stance deadlift: (50%/2)x4
B) Bent over rows: 8-10 reps 2 sets use a supine grip

REST DAY
A) Snatch: up to (80-85%/1)x3
B) Clean + Jerk: up to (80-85%/1)x3
C) Back squat: use 85% of Mondays top weight for 2 reps 3 sets
A) Bench press: use 85% of Tuesdays top weight for 2 reps 3 sets
C) revers fly: 10-12 reps 2 sets
E) Tricep extensions: 10 reps 3 sets


A) Back squat : work up to 70-75% for 2 reps 3-4 sets
B) Hanging leg raises: 10 reps 3 sets
A) Bench press: work up to 70-75% for 2 reps 3 sets
B) flys: 10 reps 2-3 sets do this light just to stretch the pecs to prevent them from getting too stiff for overhead
movements
1. Deadlift warmup: 2 reps 4 sets staying under 50%
2. DB bench press: 10 reps 2 sets
REST DAY
REST DAY or mobility/active rest

1. Test the power lifts/competition
Warmup and take 3 maximum attempts in the Squat, Bench press, and Deadlift
Treat the day like a meet and make sure to record you lifts and post them for us to see on the Facebook group! Good
luck!
A) Snatch with no contact no feet + OHS: (60-65%/3+3)x4
B) Clean + Jerk: (80-85%/1+1)x3-4
C) Bent over row: 12 reps 2-3 sets
D) Seated box jumps: 5 reps 4 sets
E) Do all for 10 reps 3 sets: DB press, DB curls, DB tricep extension
A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on the drop
snatch use a very light weight
B) Bench press: 55%/6, (65%/8)x3
C) Back squat: 55%/6, (65%/6)x4 with slow eccentric on first 2 reps (5 count to bottom)
D) overhead med ball throw: 10 throws (throw the ball overhead BEHIND you)
Wednesday November 1, 2017
A) Snatch: (75-80%/1)x5
B) Clean with no contact + power jerk: (65-70%/3+1)x4
C) medium grip deadlift: (65-70%/5)x3 (grip should be halfway between snatch and clean),
percentage based on best deadlift
D) clean grip shrugs: 10 reps 2 sets (use top weight from clean pull)
E) Hanging leg raise: 10-12 reps 2-3 sets
Friday November 3, 2017
A) Snatch balance: 5 reps 2 sets
B) Snatch from blocks above the knee: (80%/2)x5
C) Front squat: Work up to a top set of 5 with a pause on the first rep, Then reduce the
weight by 10-15% for 5 reps 1-2 sets
D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 6-
8 feet away)
E) broad jump: 3 reps 4 sets
Saturday November 4, 2017
A) Clean + Jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if
your clean is weaker do 2+1
(80%/1+2)x5, or (80%/2+1)x5
B) Snatch pull with 3 stops : 85%/4, (90%/3)x3
1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up, quads
doing most of the work.
2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder
should be above the bar, not behind it. The low back should be doing most of the work.
3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso
inclined slightly forward.
C) Bench press: (80%/3)x5

D) Belt squat
: 10 reps 2-3 sets
E) Do all for 10 reps 3-4 sets: Curls, pushups, DB rows

B) Clean + Jerk: (80-85%/1+1)x3-4
snatch use a very light weight
B) Bench press: 55%/6, (65%/8)x3
C) Back squat: 55%/6, (65%/6)x4 with slow eccentric on first 2 reps (5 count to bottom)
A) Snatch: (75-80%/1)x5
C) medium grip deadlift: (65-70%/5)x3 (grip should be halfway between snatch and clean),
D) clean grip shrugs: 10 reps 2 sets (use top weight from clean pull)
weight by 10-15% for 5 reps 1-2 sets
8 feet away)
(80%/1+2)x5, or (80%/2+1)x5

D) Belt squat
: 10 reps 2-3 sets

Monday November 6, 2017
B) Clean + Jerk: (85%/1+1,1+1)x3 (this is done as two C&J in a row)
C) Seated box jumps: 5 reps 5 sets
D) Bent over row: 12 reps 2-3 sets
E) do all for 8 reps 3 sets: DB press, DB curls, DB tricep extension
Tuesday November 7, 2017
snatch use a light weight
B) Bench press: 60%/6, (70%/6)x4
C) Back squat: 60%/6, (70%/5)x3 with a slow eccentric on first 2 reps (5 count to get to
bottom)
D) med ball throw: 10 throws (throw the ball overhead BEHIND you)
A) Snatch: (80-85%/1)x5
C) medium deadlift: (70%/5)x4 (grip should be halfway between snatch and clean),
D) clean grip shrug: 10 reps 3 sets (use top weight from clean pull)
B) Snatch from blocks above the knee: (80%/2)x3, then continue up to a top double
C) Front squat: Work up to 2-3% higher than last week’s top set of 5 with a pause on the
first rep, Then reduce the weight by 10-15% for 5 reps 2-3 sets
D) Med ball throw (sidways): 6 reps each side 3 rounds (throw the ball into a wall that is 6-8
feet away)
A) clean + jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if
(80%/1+2)x2, or (80%/2+1)x2 then continue up to a top set of the same variation.
D) Belt squat
: 10 reps 3-4 sets
E) do all for 10 reps 3 sets: Curls, pushups, DB rows

A) Snatch with no contact no feet + OHS: (75%/2+2)x2 then continue up to a top set of 1+1
B) Clean + Jerk: (90%/1+1)x3-5
B) Bench press: 65%/6, (75%/5)x6
C) Back squat: 65%/6, (75%/4)x4 with a slow eccentric on first 2 reps (5 count to get to
bottom)
A) Snatch: (85-90%/1)x4-5
B) Clean with no contact + power jerk: (75-80%/3+1)x2 then work up to a top set of 3+1
C) medium grip pull to the hip: (70-75%/5)x5 (grip should be halfway between snatch and
clean), percentage based on best deadlift
E) Hanging leg raise: 10-12 reps 4 sets
B) Snatch from blocks above the knee: (85%/1)x3, then continue up to a top single
C) Front squat: Work up to 2-3% higher than last weeks top set of 5 with a pause on the first
rep, Then reduce the weight by 10-15% for 5 reps 2-3 sets
8 feet away)
A) clean + jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if
(85%/1+2)x3, or (85%/2+1)x3
1. 1" off the floor. Bodyweight should be on mid-foot, low back set tight, chin up, quads
D) Belt squat
: 10 reps 3-4 sets

A) Snatch with no contact no feet + OHS: (75%/2+2)x2
B) Clean + Jerk: (80%/1+1)x3
C) Bent over row: 12 reps 2 sets
A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2 sets No foot movement on the drop
B) Bench press: 65%/2, 75%/2, (80%/2)x3
C) Back squat: 65%/6, 75%/3, (80%/2)x4
A) Snatch: (80%/1)x4
C) medium grip pull to the hip: (80%/3)x3 (grip should be halfway between snatch and
C) Front squat: use 85% of last weeks top set for 4 reps 4 sets
8 feet away)
A) clean + jerk: (80%/1+1)x4
B) Snatch pull with 3 stops : (80%/2)x3

B) Clean + Front squat + Jerk: (80-85%/1+1+1)x3-4
E) Do all for 8-10 reps 3 sets: DB press, DB curls, DB tricep extension
A) snatch balance + OHS : 2 + 3 reps 3 sets increasing in weight each set
B) Bench press: 55%/6, (75%/6)x3
C) Back squat: 55%/6, (75%/6)x3 with a pause on the first rep of the set/ (2 seconds)
A) Snatch: (85%/1)x3-4
C) Medium grip deadlift: (80%/3)x4 (grip should be halfway between snatch and clean),
D) clean grip shrugs: 8-10 reps 2 sets (use top weight from clean pull)
Friday December 1, 2017
A) Drop snatch : 5 reps 2 sets
B) Snatch from blocks below the knee: (80%/2)x5
weight by 10-15% for 3 reps 2 sets
8 feet away)
Saturday December 2, 2017
(85%/1+2)x3, or (85%/2+1)x3
B) Snatch pull to hip (deadlift): (105%/5)x3 based on best snatch
D) Belt squat
: 10 reps 2-3 sets

Monday December 4, 2017
B) Clean pull + Clean + Front squat + Jerk: (80%/1+1+1)x2, (90%/1+1)x2 {clean + jerk only}
Tuesday December 5, 2017
B) Bench press: 55%/6, (75%/6)x4
Wednesday December 6, 2017
A) Snatch: (85%/1)x2, 90%/1, (80%/2)x2
B) Snatch from hang above the knee: (85%/2)x4
C) Front squat: Add 2-3% to last weeks top set of 3 with a pause on the first rep, Then
reduce the weight by 10-15% for 3 reps 2 sets
8 feet away)
A) Clean + Jerk: (80%/2+2)x3
D) Belt squat
: 10 reps 2-3 sets

B) Clean pull + Clean + Front squat + Jerk: (80%/1+1+1)x2, (90%/1+1)x2 {clean + jerk only}
B) Bench press: 55%/6, (75%/6)x4
A) Snatch: (85%/1)x2, 90%/1, (80%/2)x2
C) Front squat: Add 2-3% to last weeks top set of 3 with a pause on the first rep, Then
reduce the weight by 10-15% for 3 reps 2 sets
8 feet away)
A) Clean + Jerk: (80%/2+2)x3
D) Belt squat
: 10 reps 2-3 sets

B) Clean + Jerk: (80%/1+1+1)x2, 85%/1+1
A) snatch balance + OHS : 2 + 2 reps 3 sets stay light here
B) Bench press: 55%/6, (70%/5)x5
C) Back squat: 55%/6, (70%/5)x5

C) Front squat: Use 90% of last weeks top set, For 5 reps 2 sets
8 feet away)
A) Clean + Jerk: (80%/1+1)x3
D) Belt squat: 10 reps 2-3 sets

A) Snatch with no contact no feet + OHS: (70%/2+2)x2 then work up to a top set of 1+2
B) Clean + Front squat + Jerk: (70%/2+2)x2 then work up to a top set of 1+1+1
A) snatch balance: work up to a top set of 3 reps then -10% for 3 reps 2 sets
B) Bench press: work up to a top set of 5 reps then -15%
C) Back squat: work up to a top set of 5 reps then -15%
A) Snatch: (80-85%/2)x3
B) Clean with no contact + power jerk: (80+85%/3+1)x3

C) Front squat: Add 2-4% to last weeks top set of 3, Then reduce the weight by 10-15% for
3 reps 2 sets
8 feet away)
(75%/1+2)x4, or (75%/2+1)x4
C) Bench press: 90% of tuesdays top set for 4-6 reps 4 sets
D) Belt squat
: 10 reps 2-3 sets

Monday January 1, 2018
3 sets
B) Snatch from blocks above the knee: 55%/2, 65%/2, (75-80%/2)x4-5
C) Back squat: Work up to a top set of 8 reps, pause in the hole on the first rep of the set,
E) Med ball throw backward overhead: 12 throws
Tuesday January 2, 2018
onto the toes and pause before landing in the split jerk final position with the bar overhead.
B) Jerk from blocks: (80-85%/1)x6
C) Bench Press: Work up to a top set of 10 reps, pause for 3 seconds on the first rep of the

Wednesday January 3, 2018
A) Clean: (80-85%/2)x4-5
B) Conventional Deadlift: (65%/8)x2 if you don't know your 1rm estimate conservatively.
E) Med ball forward pass: 8 reps 3 sets
throw into a wall from 8-10 feet away
Thursday January 4, 2018
REST DAY
Friday January 5, 2018
A) Snatch: 10 singles starting at 75%, resting 1 mins between each set
B) Front squat: Work up to a top set of 5 reps, pause in the hole on the first rep of the set,

Saturday January 6, 2018
A) Clean + Jerk: 10 singles starting at 75%, resting 1 mins between each set
2-3 sets

3 sets
C) Back squat: Increase by 2-3% over last weeks top set of 8 reps, pause in the hole on
the first rep of the set, the pause should be about 3 seconds. Do drop sets with -8-12% less
for 8 reps 2 sets
B) Jerk: (85-90%/1)x4-6
C) Bench Press: Increase by 2-3% over last weeks top set of 8 reps, pause on the chest on
for 8 reps 3 sets

A) Clean: (80-85%/2)x4-5
B) Conventional Deadlift: Add 2-4% to last weeks weight for a top set of 8 reps, Then do
Drop sets at -8-12% for 8 reps 2 sets
REST DAY
A) Snatch: 12 singles starting at 75%, resting 1 mins between each set (If you made al the
lifts last week then increase this week, If you missed weights this week then try to be
B) Front squat: Increase by 2-3% over last weeks top set of 5 reps, pause in the hole on
for 5 reps 4 sets
3-4 sets

3 sets
sets
B) Jerk: (90-95%/1)x2-3
A) Clean: (85-90%/1)x2-4
B) Conventional Deadlift: Work up to an 6-8RM, Shoot for a PR set of 8 or an all out effort,
Do drop sets with -10-15% less for 8 reps 2 sets
REST DAY
sets
3 sets
sets
B) Jerk: (90-95%/1)x2-3
A) Clean: (85-90%/1)x2-4
B) Conventional Deadlift: Work up to an 6-8RM, Shoot for a PR set of 8 or an all out effort,
Do drop sets with -10-15% less for 8 reps 2 sets
REST DAY
sets
5 sets

3 sets
B) Snatch from blocks above the knee: 55%/1, 65%/1, (80%/1)x3
C) Back squat: Use 85-90% of last weeks top set of 8 and do 6 reps 4 sets
B) Jerk: (80%/1)x5
C) Bench Press: Use 85-90% of last weeks top set of 8 and do 6 reps 4 sets
A) Clean: 50%/1, 60%/1, 70%/1 (80%/2)x3
B) Conventional Deadlift : Use 85-90% of last weeks top set of 8 and do 5 reps 2 sets
A) Snatch: 8 singles all below 85%, resting as needed between each set
B) Front squat: Use 85-90% of last weeks top set of 5 and do 3 reps 5 sets
A) Clean + Jerk: 6-8 singles all below 85%, resting 2 mins between each set
B) Bench press: Use 85-90% of Tuesdays work sets for 8 reps 3 sets
A) snatch from the blocks below the knee: 10 singles starting at 85%, resting 1 mins
between each set. Work up in weight only if technique is sound
B) Back squat: Work up to a top set of 5 reps, pause in the hole on the first rep of the set,
C) Med ball throw backward overhead: 10 throws a heavy med ball
E) Plank: Accumulate 2 minutes total
B) Med ball forward pass: 5 reps 4 sets

C) Dips: 5 reps 5 sets use weight if possible
E) barbell curls: 8 reps 3 sets
A) Clean from blocks below knee + Jerk : 8 singles starting at 85%, resting 1 mins between
each set
B) Competition stance Deadlift: Work up to a top set of 5 reps (leave 2-3 reps in the tank, or
an RPE 7-8) then do drop sets at -5-10% less for 5 reps 2 sets
C) Bent over rows: 6 reps 4 sets go heavy on these you can even use some body
movement.
D) Walking lunge: 25-30 total steps
Use DB or Kettlebells
Friday February 2, 2018
B) Clean + Jerk: (85%/1+1)x4
C) Front squat: Work up to a top set of 3 reps, pause in the hole on the first rep of the set,
D) back raise: 10 reps 3 sets
E) Plank: accumulate 2 minutes total

Saturday February 3, 2018
sets
B) Close grip bench: Work up to a top set of 8 reps (leave 2-3 reps in the tank, or RPE 7-8)
then -10% for 8 reps 3-4 sets
C) Single arm DB row: 8 reps 4 sets
D) Press : 5 reps 5 sets
Monday February 5, 2018
A) snatch from the blocks below the knee: 8 singles starting at 85%, resting 1 mins between
each set. Work up in weight only if technique is sound
B) Back squat: Add 2-4% to last week's top set of 5 reps, pause in the hole on the first rep
of the set, the pause should be about 3 seconds. Do drop sets with -8-12% less for 5 reps
3 sets
Tuesday February 6, 2018
A) Bench Press: Add 2-4% to last weeks top set of 6 reps, pause for 3 seconds on the first
rep of the set. Then do drop sets with -8-12% less for 6 reps 4 sets

C) Dips: 5 reps 5 sets add weight if possible
Wednesday February 7, 2018
each set
B) Competition stance Deadlift: Add 2-4% to last weeks top set of 5 reps do drop sets at 8-
12% less for 5 reps 3 sets
movement.
Use a heavier DB or Kettlebell
A) Snatch: (80%/2)x2 85%/1, 90%/1
B) Clean + Jerk: (80%/2+1)x2, 85%/1+1, 90%/1
C) Front squat: Add 2-4% to last weeks top set of 3 reps, pause in the hole on the first rep
4 sets
D) back raise: 8 reps 3 sets add weight from last week if possible
E) Plank: accumulate 3 minutes
sets
B) Close grip bench: Add 2-4% to last weeks top set of 8 reps then drop sets at -10% for 6-
8 reps 4 sets

A) snatch from the blocks below the knee: 6 singles starting at 85%, resting 1 mins between
each set. Work up in weight only if technique is sound
B) Back squat: Add 2-4% to last week's top set of 5 reps, NO pause in the hole on the first
rep of the set then do drop sets with -8-12% less for 5 reps 3 sets
A) Bench Press: Add 2-4% to last week's top set of 6 reps, NO pause in the hole on the first
rep of the set then do drop sets with -8-12% less for 6 reps 3 sets

C) Dips: 5 reps 5 sets add weight if possible
each set
B) Competition stance Deadlift: Add 2-4% to last weeks top set of 5 reps do drop sets at 8-
12% less for 5 reps 3 sets
movement.
Use a heavier DB or Kettlebell
B) Clean + Jerk: (75%/2+2)x3
C) Front squat: Add 2-4% to last weeks top set of 3 reps, pause in the hole on the first rep
4 sets
D) back raise: 8 reps 3 sets add weight from last week if possible
E) Plank: accumulate 4 minutes

sets
B) Close grip bench: Add 2-4% to last weeks top set of 8 reps then drop sets at -10% for 6-
8 reps 4 sets

A) snatch from the blocks below the knee: 8 singles staying between 75-85%
B) Back squat: use 90% of last weeks top set of 5 reps for 4 reps 4 sets

each set
B) Competition stance Deadlift: use 75% of last weeks top set for 5 reps 3 sets
movement.
D) Walking lunge: 35 total steps
A) Snatch: work up to at top single
B) Clean + Jerk: work up to a top single
C) Front squat: Use 90% of last weeks top set for 2 reps 5 sets

A) Bench press: Use the same weight as Tuesdays sets for 5 reps 4 sets
B) Close grip bench: Use 90% of last weeks top set for 4 reps 5 sets
Monday, February 26, 2018
A) Medicine ball throw (vertical): 6 reps 4 sets
B) jerk from the rack: 8-10 singles at 80%
C) snatch: 8-10 singles at 80%
D) Snatch pull from deficit: (100%/3)x3
E) Front squat: (90%/2)x2
F) All for 12 reps 3 sets: DB press
Rear Delt Fly
Curl
G) Plank: accumulate 4 minutes
Wednesday, February 28, 2018
A) Single leg box jumps: 5 reps 3 sets

B) Snatch with no hook grip and no feet: (75%/2)x2, then continue up to a top single
C) clean + jerk: 8 singles at 80%
D) Clean pull from deficit : (100%/3)x3
Friday, March 2, 2018
A) Med ball toss (behind head): 5 throws 5 sets
B) Snatch from deficit: (80%/2)x2 then continue up to a top single
C) Clean from deficit + power Jerk : (80%/2+1)x2 continue up to a top single
D) Snatch pull : (115%/2)x3
E) Plank : accumulate 4 minutes
Saturday, March 3, 2018
A) Box jumps: 5 reps 3 sets Jump on the highest box you can safely land on.
B) Back squat: (85%/3)x3
C) Clean pull: (115%/2)x2, (100%/2)x2
D) Bent over rows (supine grip): 8-10 reps 3 sets
E) do all for 8 reps 3 sets: DB press
Rear Delt Fly
Tricep extension
A) snatch from the blocks below the knee: (85%/1)x4-6
B) Back squat: Work up to a top set of 3 reps, pause in the hole on the first rep of the set,
C) Med ball throw backward overhead: 8 throws using a heavy med ball
E) Plank: Accumulate 3 minutes total with weight
Tuesday, February 27, 2018
set. Then do drop sets with 5-10% less for 4 reps 4 sets

A) Clean from blocks below knee + Jerk : (85%/1+1)x4-6
B) Competition stance Deadlift: Work up to a top set of 3 reps (leave 2-3 reps in the tank, or
an RPE 7-8) then do drop sets at 5-10% less for 3 reps 3 sets
movement.
D) Single leg squat: 10 reps 2 sets each leg
A) Snatch: Work up to a top single for the day then drop sets at -10% for 1 reps 3 sets
B) Clean + Jerk: Work up to a top single for the day then drop sets at -10% for 1 reps 3 sets
C) Front squat: Work up to a top single with a pause in the hole on the (the pause should be
about 2 count). Do drop sets with 5-10% less for 2 reps 3 sets

4-5 sets
B) Close grip bench: Work up to a top set of 5 reps (leave 2-3 reps in the tank, or RPE 7-8)
then -10% for 5 reps 3-4 sets
C) Single arm DB row: 10 reps 2-3 sets
A) Medicine ball throw (vertical): 6 reps 4 sets
B) jerk from the rack: 8-10 singles at 80%
C) snatch: 8-10 singles at 80%
D) Snatch pull from deficit: (100%/3)x3
F) All for 12 reps 3 sets: DB press
Rear Delt Fly
Curl
G) Plank: accumulate 4 minutes
A) Single leg box jumps: 5 reps 3 sets

B) Snatch with no hook grip and no feet: (75%/2)x2, then continue up to a top single
C) clean + jerk: 8 singles at 80%
D) Clean pull from deficit : (100%/3)x3
A) Med ball toss (behind head): 5 throws 5 sets
B) Snatch from deficit: (80%/2)x2 then continue up to a top single
C) Clean from deficit + power Jerk : (80%/2+1)x2 continue up to a top single
D) Snatch pull : (115%/2)x3
E) Plank : accumulate 4 minutes
A) Box jumps: 5 reps 3 sets Jump on the highest box you can safely land on.
C) Clean pull: (115%/2)x2, (100%/2)x2
D) Bent over rows (supine grip): 8-10 reps 3 sets
E) do all for 8 reps 3 sets: DB press
Rear Delt Fly
Tricep extension
Monday, March 5, 2018
A) snatch from the blocks below the knee: (80%/2)x3
B) Back squat: Add 2-4% to last weeks top set of 3 reps, NO pause on the first rep of the
set. Do drop sets with -8-12% less for 3 reps 3sets
C) Med ball throw backward overhead: 8 throws using a heavy med ball
Tuesday, March 6, 2018
A) Bench Press: : Add 2-4% to last weeks top set for 3 reps, Do drop sets with -8-12% less
for 3 reps 5 sets

Wednesday, March 7, 2018
B) Competition stance Deadlift: : Add 2-4% to last weeks top set of 3 reps. Do drop sets
with -8-12% less for 3 reps 2 sets
movement.
D) Single leg squat: 8 reps 2sets each leg
A) Snatch: Work up to a top single for the day.
B) Clean + Jerk: Work up to a top single for the day
C) Front squat: Work up to a top single with NO pause in the hole on the Do drop sets with
5-10% less for 2 reps 3 sets
E) Plank: Accumulate 4minutes total with weight

4-5 sets
B) Close grip bench: add 2-4%
To last weeks top set of 5 reps (leave 1-2 reps in the tank, or RPE8-9) then -12% for 5 reps
3-4 sets
Monday March 12, 2018

A) snatch from the blocks below the knee: (80%/2)x3
B) Back squat: Increase by 2-4% over last weeks top set, for 2 reps, NO pause in the hole
on the first rep of the set,
Do drop sets with -10-15%% less for 2 reps 3 sets
D) Plank: Accumulate 2 minutes total
Tuesday March 13, 2018
A) Bench Press: Increase by 2-4% over last weeks top set, for a top set of 2 reps, Do drop
sets with -10-15%% less for 2 reps 3 sets

Wednesday March 14, 2018
B) Competition stance Deadlift: Use 70% of last weeks top weight for 2 reps 4 sets
movement.
D) Single leg squat: 8 reps 2 sets each leg
Friday March 16, 2018
A) Snatch: (80%/1)x3-5
B) Clean + Jerk: (80%/1+1)x3-5
C) Front squat: 75% of last weeks top weight for 2 reps 4 sets
Saturday March 17, 2018

4-5 sets
B) Close grip bench: Work up to a 3RM then -10% for 3 reps 2 sets
A) Bench press: (70%/3)x3
C) Plank : accumulate 3 minutes
A) Deadlift: (60%/3)x4
B) Dips: 5 reps 5 sets Just bodyweight
A) Back squat: (75%/2)x4
B) Bench press: (75%/2)x4

C) Flys: 10 reps 2 sets
Competition or test day for Powerlifts
For each lift warm-up to to about 90% then take 3 singles working your way toward a PR if
possible. Do sets of 3 or 2 reps on warmups.
A) Squat:
B) Bench press:
C) Deadlift:
Rest day
A) single leg box jump: 5 reps 3 sets
B) Snatch from the blocks above the knee: (75%/2)x4
C) Clean from the blocks above the knee + jerk: (75%/2+1)x3
D) Accessory: Back raise 10 reps 3 sets
Plank 3 minutes
Curls 10 reps 3 sets
A) Bench press: work up to a top set of 8 reps (RPE 7.5-8) then -10% for 6-8 reps 3 sets
B) Med ball throw: Forward pass from a kneeling position 6 throws 3 sets
C) Front squat: work up to a top set of 5 with a pause on the first rep (RPE 7-8) then -10%
for 4 reps 4 sets
D) Accessory: Alternating DB press 10 reps each arm 3 sets
Pull-ups 25 total
Twisting ABs 10 touches each side 3 times
Curls 10 reps 3-4 sets
A) Box jump : 5 reps 3 sets to a high box
B) Snatch from the hang above the knee: (80%/1)x3
C) Clean from the hang below the knee + power jerk: (80%/1+1)x3
D) Snatch grip RDL: 5 reps 3 sets at RPE 7
E) Accessory: Back raise 8 reps 4 sets
Plank 3 minutes total time
Pull-ups 20 total
Chest supported row 10 reps 3 sets
A) Box jump: 6 reps 3 sets, land with legs as straight as possible use a lower box if you
have to
B) Snatch: 10 singles working up in weight from 75%
C) Clean + jerk: 10 singles working up from 75%
D) Bench press: Use 85-90% of Tuesdays top set for 8-10 reps 3-4 sets
E) Accessory: Russian twist 10 touches each side 3 rounds
A) Med ball throw: 5 reps 5 sets forward pass from on your knees
B) Back squat: Work up to a top set of 8 reps with a pause on the first rep then -10% for 6-8
reps 3 sets
C) Clean pull: (105%/3)x4
D) Accessory: single arm Kettle bell press from half kneeling position 6 reps 4 sets each
side
Barbell row 8 reps 3 sets
Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.

Monday April 2, 2018
B) Snatch from the blocks above the knee: (75%/3)x4
C) Clean from the blocks above the knee + jerk: (75%/2+2)x3
Plank 3 minutes
Tuesday April 3, 2018
A) Bench press: Add 2-4% to last weeks top set of 8 reps then -10% for 6-8 reps 3 sets
C) Front squat: Add 2-4% to last weeks top set of 5 with a pause on the first rep then -10%
for 4 reps 4 sets

Pull-ups 25 total
Wednesday April 4, 2018
B) Snatch from the hang above the knee: (75%/1)x3 then work up to a top single for the day
C) Clean from the hang below the knee + power jerk: (75%/1+1)x3 then work up to a top
single for the day
Pull-ups 20 total
Friday April 6, 2018
have to

Saturday April 7, 2018
B) Back squat: Add 2-4% to last weeks top set of 8 with a pause on the first rep then -10%
for 8 reps 4 sets
C) Clean pull: (105%/3)x3 working up in weight each set
side

B) Snatch from the blocks above the knee: 75%/3 then work up to a top double
C) Clean from the blocks above the knee + jerk: 75%/2+2, then work up to a top set of
2+2
Plank 3 minutes
A) Bench press: Add 2-4% to last weeks top set of 8 reps then -10% for 6-8 reps 3
sets
C) Front squat: Add 2-4% to last weeks top set of 5 with NO pause on the first rep
then -10% for 4 reps 4 sets

Pull-ups 25 total
Pull-ups 20 total
A) Box jump: 6 reps 3 sets, land with legs as straight as possible use a lower box if
you have to

B) Back squat: Add 2-4% to last weeks top set of 8 with NO pause on the first rep
C) Clean pull: (100%/3)x2 Then work up to a top double (do not turn this into a
deadlift keep the movement as clean as possible (pun intended)
D) Accessory: single arm Kettle bell press from half kneeling position 6 reps 4 sets
each side

B) Snatch from the blocks above the knee: (85%/1)x2-3
C) Clean from the blocks above the knee + jerk: (85%/1+1)x2-3
Plank 3 minutes
A) Bench press: use 90% of last weeks top set of 8, and do 5 reps 5 sets
C) Front squat: use 90% of last weeks top set of 5, and do 3 reps 5 sets
Pull-ups 25 total

Pull-ups 20 total
have to
D) Bench press: 5 reps 3 sets at RPE 7-8

B) Back squat: use 90% of last weeks top set of 8, and do 5 reps 3 sets
C) Clean pull: (105%/2)x4
side

B) Snatch from the blocks below the knee: (80-85%/2)x4
C) Clean from the blocks below the knee + jerk: (80-85%/2+1)x3
Plank 3 minutes
DB row 15 reps 3 sets
A) Bench press: work up to a top set of 5 reps (RPE 8) then -10% for 4 reps 4 sets Pause
the first rep of every set
B) Close grip bench press: 8 reps 3 sets (RPE 7-8)
C) Front squat: work up to a top set of 3 with a pause on the first rep (RPE 8) then -10% for
3 reps 4 sets

D) Deadlift competition stance: work up to a top set of 5 reps (RPE 7) then down sets at
-15% for 5 reps 2 sets
Pull-ups 20 total
A) vertical jump: 10 total jumps
B) Snatch: 8 singles between 80-85%
C) Clean + jerk: 8 singles between 80-85%
side

A) Back squat: Work up to a top set of 5 reps with a pause on the first rep then -10% for 4-5
reps 5 sets
B) Bench press: Use 85-90% of Tuesday's top set for 5 reps 4-5 sets
C) clean grip RDL: 4 reps 4 sets at RPE 7
D) Accessory: DB bench press 12 reps 4 sets
DB shoulder press 10 reps 3 sets
Band pull apart 50 total reps

B) Snatch from the blocks below the knee: (80%/2)x2 then work up to a top double
C) Clean from the blocks below the knee + jerk: (80%/2+1)x2 then work up to a top set of
2+1
Plank 4 minutes
Tuesday May 1, 2018
A) Bench press: work up to a top set that is 2-4% heavier than last weeks (RPE 8.5-9) for 5
reps then down sets with -10% for 4 reps 4 sets Pause the first rep of every set
B) Close grip bench press: 8 reps 4 sets (RPE 8) increase a small amount over last weeks
work weight
C) Front squat: work up to a top set that is 2-4% heavier than last weeks (RPE 8.5-9) for 3
reps then down sets with -10% for 3 reps 4 sets Pause the first rep of your top set

Wednesday May 2, 2018
D) Deadlift competition stance: work up to a top set that is 2-4% heavier than last weeks
should be RPE 8.5-9 for 5 reps then down sets with -15% for 5 reps 3 sets Pause the first
rep of every set
Pull-ups 25 total
Friday May 4, 2018
B) Snatch: 8 singles starting at 85% working up in weight if technique and successful lifts
dictate.
C) Clean + jerk: 8 singles starting at 85% working up in weight if technique and successful
lifts dictate.
side

Saturday May 5, 2018
A) Back squat: work up to a top set that is 2-4% heavier than last weeks ( RPE 8.5-9) for 5
reps then down sets with -10% for 5 reps 4-5 sets Pause the first rep of your top set
B) Bench press: Use 90% of Tuesday's top set for 5 reps 4-5 sets

Monday May 7, 2018
B) Snatch from the blocks below the knee: (85%/2)x2 then work up to a top single
C) Clean from the blocks below the knee + jerk: (85%/2+1)x2 then work up to a top set of
1+1
Plank 4 minutes
Tuesday May 8, 2018
A) Bench press: work up to a top set that is 2-4% heavier than last weeks (RPE 9.5-10) for
5 reps then down sets with -10% for 4 reps 4 sets Pause the first rep of every set
B) Close grip bench press: 8 reps 4 sets (RPE 8.5-9) increase a small amount over last
weeks work weight
C) Front squat: work up to a top set that is 2-4% heavier than last weeks (RPE 9.5-10) for 3
reps then down sets with -10% for 3 reps 4 sets NO pause on the first rep of the top set

B) Snatch from the hang above the knee: (85%/1)x1-2
C) Clean from the hang below the knee + power jerk: (85%/1+1)x1-2
D) Deadlift competition stance: work up to a top set that is 2-4% heavier than last weeks
(RPE 9.5-10) for 5 reps then down sets with -15% for 5 reps 3 sets Pause the first rep of
every set
Pull-ups 25 total
Friday May 11, 2018
B) Snatch: 8 singles starting at 85% working up in weight if technique and successful lifts
dictate.
C) Clean + jerk: 8 singles starting at 85% working up in weight if technique and successful
lifts dictate.
side

A) Back squat: work up to a top set that is 2-4% heavier than last weeks ( RPE 9.5-10) for 5
reps then down sets with -10% for 5 reps 4-5 sets NO pause on the first rep of the top set
B) Bench press: Use 90% of Tuesday's top set for 5 reps 4-5 sets

Monday May 14, 2018
B) Snatch from the blocks below the knee: (80-85%/1)x5
C) Clean from the blocks below the knee + jerk: (85%/1+1)x4-5
Plank 4 minutes
Tuesday May 15, 2018
A) Bench press: use 90% of last weeks top set for 3 reps 5 sets (RPE 7.5-8) Pause the first
rep of all sets
B) Close grip bench press: 6 reps 3-4 sets (RPE 7-8)
C) Front squat: use 90% of last weeks top set for 3 reps 5 sets (RPE 7.5-8) do not pause
on any sets

B) Snatch from the hang above the knee: (80%/1)x2 then work up to a top single
C) Clean from the hang below the knee + power jerk: (80%/1+1)x2 then work up to a top
single
D) Deadlift competition stance: use 80% of last weeks top set for 3 reps 4 sets (RPE 7)
Pull-ups 25 total
Friday May 18, 2018
B) Snatch: 6 singles working up from 90%
D) Accessory: single arm Kettlebell press from half kneeling position 5 reps 5 sets each side
Single arm Carry 30 feet 3 trips DB in one hand avoid leaning

A) Back squat: use 90% of last weeks top set for 3 reps 5 sets
(RPE 7-8) do not pause any reps
B) Bench press: Use 100% of Tuesday's weight set for 4 reps 4 sets

Monday May 21, 2018
B) Snatch: (85-90%/1)x5
C) Clean + jerk: (85-90%/1+1)x5
D) Front squat: work up to a top double with a pause on the first rep (RPE 8) then -10% for
2 reps 4 sets
Plank 3 minutes
A) Bench press: work up to a top set of 3 reps (RPE 8) then -10% for 3 reps 5 sets Pause
C) Accessory: Alternating DB press 8 reps each arm 4 sets

A) Power snatch + snatch from hang above knee: (90%/1)x3 based on best power snatch
B) Power clean + jerk: (90%/1+1)x3 based on best power clean
C) Deadlift competition stance: work up to a top set of 3 reps (RPE 8) then down sets at
Pull-ups 20 total
Friday May 25, 2018
A) Snatch: 6 singles between 80-85%
B) Clean + jerk: 6 singles between 80-85%
C) Back squat: Work up to a top set of 3 reps with a pause on the first rep then -10% for 3
reps 5 sets
side

B) Bench press: Use 90% of Tuesdays top set for 3 reps 5-6 sets
C) Accessory: DB bench press 10 reps 4 sets
DB rows 10-12 reps 4 sets
Band pull aparts 50 total reps

Monday May 28, 2018
A) Snatch: 6-8 singles between 85-90%
B) Clean + jerk: 6-8 singles between 85-90%
C) Snatch pull : (110%/2)x3-4
D) Front squat: Work up to a top single with a pause in the hole (RPE 8.5) then down sets
at -10% for 2 reps 3 sets
GHD sit-ups 8-10 reps 4 sets
A) Power snatch: (90%/1)x2-3 Based on best power or (85% of best classic)
B) Snatch pull : (90%/2)x3
C) Power clean + jerk: (90%/1)x2-3 Based on best power or (85% of best classic)
D) Clean pull: (90%/2)x3
E) Accessory: Chest supported row 10 reps 4 sets
Band Pull apart 50 total reps

Friday June 1, 2018
A) vertical jump: 8 jumps total
B) Snatch: work up to 3 singles at or above 90%
C) Clean + jerk: work up to 3 singles at or above 90%
D) Front squat: Use 85% of Tuesdays top set for 3-4 reps 4-5 sets
Russian twist 10 reps 3 sets

Monday May 28, 2018
B) Snatch: (85%/1)x5 add weight each set working up to a top single
C) Clean + jerk: (85-90%/1+1)x5 add weight each set working up to a top single
Plank 3 minutes
A) Bench press: Add 2-4% to last weeks top set of 3 reps then -10% for 3 reps 5 sets Pause
B) Close grip bench press: 5 reps 4 sets (RPE 8.5)
C) Front squat: Add 2-4% to last weeks top double with a pause on the first rep then -10%
for 2 reps 4 sets

C) Deadlift competition stance: Add 2-4% to last weeks top set of 3 reps then down sets at
Pull-ups 20 total
Friday June 1, 2018
A) Snatch: 5 singles working up to a top single for the day no more than 3 misses at any
weight
B) Clean + jerk: 5 singles working up to a top single for the day no more than 3 misses at
any weight
C) Back squat: Add 2-4% to last weeks top set of 3 reps with a pause on the first rep then
side
Saturday June 2, 2018

B) Bench press: Use 90% of Tuesdays top set for 3 reps 5 sets

Monday June 4, 2018

B) Snatch: (80-85%/1)x3-4
C) Clean + jerk: (80-85%/1+1)x3-4
Plank 3 minutes
Tuesday June 5, 2018
A) Bench press: Add 2-4% to last weeks top set of 3 reps then -10% for 3 reps 5 sets Pause
B) Close grip bench press: 5 reps 4 sets (RPE 9)
C) Front squat: Add 2-4% to last weeks top double with NO pause on the first rep then -10%
for 2 reps 3 sets
Wednesday June 6, 2018

A) Power snatch + snatch from hang above knee: Work up to a maximum power snatch +
hang snatch.
The rule on powers is "if you have to ask, it wasn't a power"
B) Power clean + jerk: Work up to a maximum power clean + jerk
The rule on powers is "if you have to ask, it wasn't a power"
C) Deadlift competition stance: Add 2-4% to last weeks top set FOR A SET OF 2 reps then
down sets at -10% for 2 reps 3 sets
Pull-ups 20 total
Friday June 8, 2018
C) Back squat: Add 2-4% to last weeks top set FOR 2 REPS reps with NO pause on the
first rep then -10% for 3 reps 3 sets
side


Monday June 11, 2018
B) Snatch: (90%/1)x3
C) Clean + jerk: (90%/1+1)x3
Plank 3 minutes
A) Bench press: Add 2-4% to last weeks top set of 2 reps then -10% for 2 reps 4-5 sets
Pause the first rep of every set
C) Front squat: Work up to a maximum single then down sets at -10% for 2 reps 3 sets

A) Power snatch : (90%/1)x3 based on best power
B) Power clean + jerk: (90%/1+1)x3 based on best power
C) Deadlift competition stance: 85% of last weeks top set of 2 reps for 3 singles
D) Accessory:
Pull-ups 20 total
Friday June 15, 2018
A) Snatch: 5 singles working up from 90%
B) Clean + jerk: 5 singles working up from 90%
C) Back squat: Work up to an opening squat. 3-4 total singles at or above 85% NO
MISSING
Start at about 90% of your 2rm from last week and add weight until you hit an opening
number for the test/comp next week. This should be about (RPE 8.5)
D) Accessory:


C) Clean + jerk: (90%/1+1)x3
Plank 3 minutes
A) Bench press: Add 2-4% to last weeks top set of 2 reps then -10% for 2 reps 4-5 sets
Pause the first rep of every set
C) Front squat: Work up to a maximum single then down sets at -10% for 2 reps 3 sets

D) Accessory:
Pull-ups 20 total
MISSING
D) Accessory:


C) Clean + jerk: (85%/1+1)x3
D) Back squat: Work up to an opening squat. 3-4 total singles at or above 85% NO
MISSING
A) Bench press: 70% of last weeks top set of bech press for 2 reps 3 sets
B) Accessory: Alternating DB press 10 reps each arm 4 sets

A) Power snatch : (75%/1)x3 based on best power snatch
C) Deadlift competition stance: 40-50% of your best deadlift for 2 reps 4 sets
A) Snatch: very light bar warmup or stretching
B) Clean + jerk: very light bar warmup or stretching
Title: Supertotal test
A) Snatch: Take 4-7 warmup lifts before opening
B) Clean + jerk: Take 4-6 warmup lifts before opening
C) Squat: Take 3-5 warmup sets before opening
D) Bench press: Take 4-5 warmup sets before opening
E) Deadlift: Take 3-5 warmup sets before opening

A) Power snatch: (85%/2)x4
B) Power clean: (85%/2)x4
C) Accessory : Back raise 10 reps 3-4 sets
Russian twist
A) Back squat: 65% of 1RM squat 8 reps x 3 sets
B) Bench press: 65% of 1RM squat 8 reps x 3 sets
C) Abs: 10 reps 3 sets
A) Snatch from the blocks above the knee: (80%/2)x4

B) Jerk : (80%/2)x4
C) Deadlift: 65% of 1RM from test or competition 8 reps 3 sets
E) Abs: 10 reps 3 sets
A) Snatch + overhead squat: (85%/1+2)x4
B) Clean + jerk: (80-85%/3+1)x3-4
C) Accessory: single arm Kettle bell press from half kneeling position 8 reps 4 sets each
side
Pull-ups 20 reps total
A) Back squat: (70%/10)x3
B) Walking lunge : 20 steps 3 rounds
C) Back raise : 10 reps 5 sets

Monday July 2, 2018
A) Snatch from the blocks above the knee: (65-70%/3)x6
B) Bench Press: Work up to a conservative 10RM (RPE 7-7.5) then remove 8-12% of the
A) Snatch grip press : 8 reps 3 sets
B) DB side lateral : 10 reps 3 sets
C) Reverse fly : 10 reps 3 sets
D) Upright row: 8 reps 3 sets
A) clean + Jerk from the hang below knees: (65-70%/2+1)x5

B) Back squat: Work up to a conservative 10RM (RPE 7-8) then remove 8-12% of the
Friday July 6, 2018
A) snatch : 20 singles starting at 65%, increase in weight only if last 2-3 lifts were technically
sound 1 minute rest
B) Recommended 15 min rest:
C) clean & jerk : 20 singles starting at 65%, increase in weight only if last 2-3 lifts were
technically sound 1 minute rest
D) DB Bench press: 12 reps 3 sets
E) Hanging leg raise: 15 reps 3 sets
A) Snatch grip deadlift: Work up to a top set of 6 reps (RPE 7-7.5) then down sets at -10%
for 5 reps 5 sets
C) Walking lunge: 25 steps 3 rounds

HYPERTROPHY BLOCK 3 of 4
A) Snatch from the blocks above the knee: (65%/3)x2, 70%/3, 75%/3, then
work up to a top single
B) Bench Press: Add 2-4% to last weeks top set and do 1 set of 10 reps (RPE
10), then remove 8-12% of the weight from the bar and do, 8-10 reps 4 sets

A) Snatch grip press : 8 reps 5 sets
B) DB side lateral : 10-12 reps 5 sets
C) Reverse fly : 10-12 reps 5 sets
D) Upright row: 8-10 reps 4 sets
E) Hanging leg raises: 15 reps 4 sets

A) Clean + jerk from the hang below knees: (65%/3+2)x2, 70%/3+2, then work
up to a top set of 3+2
B) Back squat: Add 2-4% to last weeks top set and do 1 set of 10 reps, then
remove 8-12% of the weight from the bar and do, 8-10 reps 3 sets

A) Snatch : 15 singles starting at 75%, increase in weight only if last 2-3 lifts
were technically sound 1 minute rest
Recommended 15 min rest
B) Clean & jerk : 15 singles starting at 75%, increase in weight only if last 2-3
lifts were technically sound 1 minute rest
C) DB bench press : 10-12 reps 5 sets
D) hanging leg raise: 15 reps 5 sets

A) Snatch grip deadlift: Add 2-3% or 2-6kg to last weeks top set and do 1 set
of 10 reps (RPE 10),, then remove 8-12% of the weight from the bar and do, 8-
10 reps 2 sets
B) Bent over row: 8-10 reps 5 sets
C) Walking lunge: 35 steps 3 rounds

HYPERTROPHY BLOCK 4 of 4
A) Snatch from the blocks above the knee: (80-85%/1)x3

B) Bench press: 6 reps 4 sets (RPE 7),
A) Snatch grip press : 8-10 reps 4 sets

B) DB side lateral : 10-12 reps 3 sets
C) Reverse fly : 10-12 reps 3 sets
D) Upright row: 8-10 reps 3 sets
E) Hanging leg raises: 15 reps 2 sets
A) Clean + jerk from the hang below knees: (80-85%/1+1)x3

B) Back squat: 6 reps 4 sets (RPE 7)

A)Snatch : Work up to a top single at least 90% of your best, then -10% for 2 reps 2 sets
Recommended 15 min rest
C) Clean & jerk : Work up to a top single at least 90% of your best, then -10% for (1+1) reps 2 sets
D) Hanging leg raise : 15 reps 3 sets
A) Snatch grip deadlift: 6 reps 2-3 sets (RPE 7)

B) Bent over row: 8-10 reps 4 sets
C) Lunge: 20 steps total
STRENGTH BLOCK 1 OF 4
A) Snatch + snatch from hang below the knee : (80%/1+1)x5

B) Bench Press: Work up to a top set of 6 reps at RPE 8 then down sets at 8-12%
for 5-6 reps 3-4 sets
C) Press (clean grip) : 8-10 reps 3 sets
D) Front rack lunge: 6 reps each leg 3 sets
A) Drop snatch + sots press: 2+3 reps 4 sets

D) Reverse fly : 10 reps 3 sets
E) Farmers walk: 40 feet 3 trips with heavy s
A) Clean pull + clean + front squat + Jerk : (65-70%/1+1+1+1)x3

B) Back squat: Work up to a top set of 6 reps at RPE 8 then down sets at 8-12%
for 5 reps 3-4 sets
C) Kettlebell high pull: 10 reps 4 sets

A)Snatch : (70%/3, 75%/2, 80%/1) x 2 times through
15 min rest
B) Clean & jerk : (70%/3, 75%/2, 80%/1) x 2 times through
C) DB Bench press: 10 reps 3 sets
D) Twisting abs : 15 reps 3 sets
A) Deadlift (competition stance): Work up to a top set of 6 reps at RPE 8 then

down sets at 8-12% for 5 reps 3 sets
C) Jump into split: Go from a standing position with hands behind head, rise up on
toes then land in a split position with a "hard landing" front shin perpendicular to
the ground, back leg bent with 50/50 weight distribution. hold for 3 seconds in
split. 5 jumps 5 rounds
D) Press from split: With a barbell start in the same split Position as the last
exercise, front shin perpendicular to the ground, back leg bent with 50/50 weight
distribution. Press for 6 reps 4 sets
E) Belt squat: 10 reps 3 sets

B) Bench Press: Add 2-3% over last weeks 6RM for a top set of 6 or (RPE 9), then
down sets at 8-12% for 5-6 reps 4 sets


E) Farmers walk: 40 feet 4 trips with heavy s


A) Clean pull + clean + front squat + Jerk : (75-80%/1+1+1+1)x4
B) Back squat: Add 2-3% to last weeks top set of 6 at (RPE 9) , then down sets at -
8-12% for 5-6 reps 3-4 sets
C) Kettlebell high pull: 10 reps 5 sets


A) Snatch : (75%/3, 80%/2, 85%/1) x 2 times through



A) Deadlift (competition stance): Add 2-3% To last weeks top set of 6 or (RPE 9)
then down sets at -8-12% for 5 reps 3 sets
the ground, back leg bent with 50/50 weight distribution. hold for 3 seconds in split.
5 jumps 5 rounds

A) Snatch + snatch from hang below the knee : (80%/1+1)x2, then continue up to a
top set of 1+1
B) Bench press: Add 2-3% to last weeks top set of 6 reps for a top set of 6 or (RPE
10), then down sets at - 8-12% for, 5 reps 4-5 sets


E) Farmers walk: 40 feet 4 trips with heavy dumbbells


A) Clean pull + clean + front squat + Jerk : (65-70%/1+1+1+1)x2 then continue up
to a top set of this complex
B) Back squat: Add 2-3% to last weeks top set of 6 reps for a top set of 6 or (RPE
10), then down sets at - 8-12% for, 5 reps 4-5 sets
C) Kettle bell high pull: 10 reps 5 sets


A) Snatch : (80%/1, 85%/1, 90%/1) x 2 times through


A) Deadlift (competition stance): Add 2-3% to last weeks top set of 6 reps for a top
set of 6 or (RPE 10), then down sets at - 8-12% for, 5 reps 3 sets
the ground, back leg bent with 50/50 weight distribution. hold for 3 seconds in split.
5 jumps 5 rounds

B) Bench Press: use 85% of last weeks top set of 6 for 4 reps 4 sets


B) Muscle snatch + OHS: 3 + 3 reps 4 sets
E) Farmers walk: 40 feet 4 trips with heavy dumbbells


A) Clean + Jerk : (75%/2+2)x3
B) Back squat: use 85% of last weeks top set of 6 for 4 reps 4 sets
C) Kettle bell high pull: 10 reps 3 sets


A) Snatch : Work up to a top single
B) 15 min rest:
C) Clean & jerk : Work up to a top single
D) DB Bench press: 10 reps 2 sets


A) Deadlift (competition stance): use 85% of last weeks top set of 6 for 4 reps 4 sets
C) Jump into split: Go from a standing position with hands behind head, rise up on toes then land in a split
position with a "hard landing" front shin perpendicular to the ground, back leg bent with 50/50 weight
distribution. hold for 3 seconds in split. 5 jumps 5 rounds
D) Press from split: With a barbell start in the same split Position as the last exercise, front shin perpendicular
to the ground, back leg bent with 50/50 weight distribution. Press for 6 reps 4 sets
PEAK BLOCK 1 OF 4

A) Snatch : (85%/1)x5
B) Bench Press: Work up to a conservative 3RM (you should have enough energy
for 1 more reps after 3 or start at 85% of your 1RM) then remove 8-12% of the
C) Press (clean grip) : 5 reps 4 sets



A) Clean + Jerk : (85%/1+1)x5
B) Back squat: Work up to a conservative 3RM (you should have enough energy
for 1 more reps after 3 or start at 65-70% of your 1RM) then remove 8-12% of the
D) Dumbbell or Kettlebell RDL: 10 reps 5 sets


A) Snatch : 70%/2, 80%/2, 85%/1, (90%/1)x3
15 min rest:
B) clean & jerk : 70%/1+1, 80%/1+1, 85%/1+1, (90%/1+1)x3
C) DB flys: 10 reps 5 sets


A) Deadlift (competition stance): Work up to a conservative 3RM (you should have
enough energy for 1 more reps after 3 or start at 85-90% of your 1RM) then
remove 8-12% of the weight from the bar and do, 3 reps 2 sets
PEAK BLOCK 2 OF 4

A) Snatch : (85%/2)x3
B) Bench Press: Add 2-3% to last weeks 3RM then remove 8-12% of the weight
from the bar and do, 3 reps 5 sets




A) Clean + Jerk : (85%/1+2)x3
B) Back squat: Add 2-3% to last weeks 3RM then remove 8-12% of the weight
from the bar and do, 3 reps 5 sets


A) Snatch : 70%/2, 80%/2, continue up to a maximum single
B) Clean & jerk : 70%/1+1, 80%/1+1, continue up to a maximum single
C) DB flys: 8 reps 3 sets


A) Deadlift (competition stance): Add 2-3% to last weeks 3RM then remove 8-12%
of the weight from the bar and do, 3 reps 2 sets
PEAK BLOCK 3 OF 4

A) Snatch : (85%/1)x3
B) Bench Press: Add 2-3% to last weeks 3RM then remove 8-12% of the weight from the bar and do, 3 reps 5
sets




A) Clean + Jerk : (85%/1+1)x3
B) Back squat: Add 2-3% to last weeks 3RM then remove 8-12% of the weight from the bar and do, 3 reps 5
sets


A) Snatch : 70%/2, 80%/2, continue up to a top single
B) Clean & jerk : 70%/1+1, 80%/1+1, continue up to a top single


A) Deadlift (competition stance): Add 2-3% to last weeks 3RM then remove 8-12% of the weight from the bar
and do, 3 reps 2 sets
D) Press from split: With a barbell start in the same split Position as the last exercise, front shin perpendicular
to the ground, back leg bent with 50/50 weight distribution. Press for 6 reps 3 sets
PEAK BLOCK 4 OF 4

A) Snatch : (80%/1)x2
B) Bench Press: work up to 90% of last weeks 3RM then remove for 3 reps 3 sets


A) clean + Jerk : (80%/1+1)x5
B) Back squat: 90% of last weeks 3RM for 3 reps 3 sets

B) Muscle snatch: up to maximum single
D) Single arm DB rows: 8 reps 2 sets

Test all Olympic lifts

Test all 3 power lifts
HYPERTROPHY BLOCK 1 OF 4

B) Clean + Jerk: (80-85%/1+1)x3-4


A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on
the drop snatch use a very light weight
B) Bench press: 55%/6, (65%/8)x3
C) Back squat: 55%/6, (65%/6)x4 with slow eccentric on first 2 reps (5 count to
bottom)
D) Overhead med ball throw: 10 throws (throw the ball overhead BEHIND you)


A) Snatch: (80-85%/1)x5
C) Medium grip deadlift: (65-70%/5)x3 (grip should be halfway between snatch and
D) Clean grip shrugs: 10 reps 2 sets (use top weight from clean pull)


C) Front squat: Work up to a top set of 5 with a pause on the first rep, Then reduce
the weight by 10-15% for 5 reps 1-2 sets
D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall
that is 6-8 feet away)
E) Broad jump: 3 reps 4 sets


A) Clean + Jerk: Choose the variation that is harder for you. If your jerk is weaker
do 1+2 if your clean is weaker do 2+1
(80%/1+2)x5, or (80%/2+1)x5
1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up,
quads doing most of the work.
2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged.
Shoulder should be above the bar, not behind it. The low back should be doing
most of the work.
3. At the hip, Bar should be just below the hip, shoulders should be in front of bar
torso inclined slightly forward.
D) Belt squat
: 10 reps 2-3 sets

B) Clean + jerk: (85%/1+1,1+1)x3 (this is done as two C&J in a row)
D) Bent over row: 12 reps 2-3 sets


A) Drop snatch + sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on
the drop snatch use a light weight
B) Bench press: 60%/6, (70%/6)x4
C) Back squat: 60%/6, (70%/5)x3 with a slow eccentric on first 2 reps (5 count to
get to bottom)
D) Med ball throw: 10 throws (throw the ball overhead BEHIND you)


A) Snatch: (80-85%/1)x5
C) Medium deadlift: (70%/5)x4 (grip should be halfway between snatch and clean),
D) Clean grip shrug: 10 reps 3 sets (use top weight from clean pull)


B) Snatch from blocks above the knee: (80%/2)x3, then continue up to a top
double
C) Front squat: Work up to 2-3% higher than last weeks top set of 5 with a pause
on the first rep, then reduce the weight by 10-15% for 5 reps 2-3 sets


A) clean + jerk: Choose the variation that is harder for you. If your jerk is weaker do
1+2, if your clean is weaker do 2+1
(80%/1+2)x2, or (80%/2+1)x2 then continue up to a top set of the same variation.
most of the work.
E) Do all for 10 reps 3 sets: Curls, pushups, DB rows

A) Snatch with no contact no feet + OHS: (75%/2+2)x2 then continue up to a top
set of 2+2
B) Clean + Jerk: (90%/1+1)x3-5


A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on
the drop snatch use a light weight
B) Bench press: 65%/6, (75%/5)x6
C) Back squat: 65%/6, (75%/4)x4 with a slow eccentric on first 2 reps (5 count to
get to bottom)


A) Snatch: (85-90%/1)x4-5
B) Clean with no contact + power jerk: (75-80%/3+1)x2 then work up to a top set
of 3+1
C) Medium grip pull to the hip: (70-75%/5)x5 (grip should be halfway between
snatch and clean), percentage based on best deadlift


B) Snatch from blocks above the knee: (85%/1)x3, then continue up to a top single
C) Front squat: Work up to 2-3% higher than last weeks top set of 5 with a pause
on the first rep, Then reduce the weight by 10-15% for 5 reps 2-3 sets


A) Clean + jerk: Choose the variation that is harder for you. If your jerk is weaker
(85%/1+2)x3, or (85%/2+1)x3
most of the work.

B) Clean + Jerk: (80%/1+1)x3


A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2 sets No foot movement on the drop snatch use a light
weight
B) Bench press: 65%/2, 75%/2, (80%/2)x3
C) Back squat: 65%/6, 75%/3, (80%/2)x4
D) Med ball throw: 6 throws (throw the ball overhead BEHIND you)


C) Medium grip pull to the hip: (80%/3)x3 (grip should be halfway between snatch and clean), percentage
based on best deadlift


C) Front squat: use 85% of last weeks top set for 4 reps 4 sets
D) Med ball throw (sideways): 6 reps each side 2 rounds (throw the ball into a wall that is 6-8 feet away)


A) Clean + jerk: (80%/1+1)x4
B) Snatch pull with 3 stops : (80%/2)x3
1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up, quads doing most of the work.
2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above
the bar, not behind it. The low back should be doing most of the work.
3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly
forward.
D) Belt squat:10 reps 2 sets

A) Snatch with no contact no feet : (70%/2)x3-4
B) Clean + front squat + Jerk: (75%/1+1+1)x3-4
D) Do all for 8-10 reps 3 sets:
Pull-ups
Dips or tricep extension
Band pull apart: 1 set equals both grips for 10 reps
-supinated grip
-pronated grip


A) Overhead med ball throw: 10 throws (throw the ball overhead BEHIND you)
B) Snatch balance + OHS : 2 + 3 reps 3 sets increasing in weight each set
C) Bench press: 55%/6, (75%/6)x3
D) Back squat: 55%/6, (75%/6)x3 with a pause on the first rep of the set/(2
seconds)


B) Clean from the blocks above the knee + jerk: (70%/2+1)x3
C) Clean deadlift : (100%/3)x3 based on best clean
D) Clean grip shrugs: 8-10 reps 2 sets (use top weight from clean deadlift)


C) Front squat: Work up to a top set of 3 @ RPE 8, Then reduce the weight by 10-
15% for 3 reps 2 sets


(85%/1+2)x3, or (85%/2+1)x3
B) Snatch deadlift to the knee: (90%/3)x4
DB bench press
Chest supported rows
-supinated grip
-pronated grip

A) Snatch with no contact no feet : (70%/2)x3-4
B) Clean + front squat + Jerk: (75%/1+1+1)x3-4
Pull-ups
-supinated grip
-pronated grip


B) Snatch balance + OHS : 2 + 3 reps 3 sets increasing in weight each set
C) Bench press: 55%/6, (75%/6)x3
D) Back squat: 55%/6, (75%/6)x3 with a pause on the first rep of the set/(2
seconds)




C) Front squat: Work up to a top set of 3 @ RPE 8, Then reduce the weight by 10-


(85%/1+2)x3, or (85%/2+1)x3
DB bench press
-supinated grip
-pronated grip

A) Snatch with no contact no feet : (70%/2)x4 add weight each set
B) Clean + Front squat + Jerk: (70%/1+1+1)x2 add weight each set
Pull-ups
-supinated grip
-pronated grip


B) Snatch balance: work up to a top set of 3 reps then -10% for 3 reps 2 sets
D) Back squat: (75%/6)x4 with a pause on the first rep of the set


A) Snatch from the blocks above the knee: (75%/2)x3-4


B) Snatch: (80%/2)x5 work up in weight each set
C) Front squat: Add 2-4% to last weeks top set of 3, Then reduce the weight by 10-


(75%/1+2)x4, or (75%/2+1)x4
C) Belt squat :10-12 reps 4 sets
DB bench press
-supinated grip
-pronated grip

A) Snatch with no contact no feet: (70%/2)x2 then work up to a top set of 2
B) Clean + Front squat + Jerk: (70%/1+1+1)x2 work up to a top set of 1+1+1
E) Do all for 8-10 reps 5 sets:
Pull-ups
-supinated grip
-pronated grip


B) Snatch balance: work up to a top set of 3 reps then -10% for 3 reps 2 sets
C) Bench press: work up to a top set of 5 @RPE 9 reps then -15% for down sets 5
reps 3 sets
D) Back squat: work up to a top set of 5 @RPE 9 reps then -15% for down sets 5
reps 3 sets


C) Clean deadlift: (110%/3)x3


B) Snatch: work up to a maximum double
C) Front squat: Add 2-4% to last weeks top set of 3, Then reduce the weight by 10-


A) Clean + Jerk: Choose the variation that is harder for you. If your jerk is weaker
work up to a maximum set of the chosen variation
DB bench press
-supinated grip
-pronated grip

A) Snatch with no contact no feet: (70-75%/1)x5
B) Clean + jerk: (70-75%/1+1+1)x5
E) Do all for 8-10 reps 6 sets: Pull-ups
-supinated grip
-pronated grip


B) Snatch balance: 80% of last weeks top weight for 2 reps 3 sets
C) Bench press: use 90% of last weeks top set for 3 reps 5 sets
D) Back squat: use 90% of last weeks top set for 3 reps 5 sets


C) Clean deadlift: (90%/3)x3


B) Snatch: 6 singles at 80%
C) Front squat: work up to a top single @RPE 9 then -10% for 2 reps 3 sets


A) Clean + Jerk: 6 sets of 1+1 at 80%
DB bench press
-supinated grip
-pronated grip
PEAK BLOCK 1 OF 4

A) Single leg box jump: 5 reps 3 sets
B) Snatch: (85-90%/1)x5
C) Clean + jerk: (85-90%/1+1)x5
D) Front squat: work up to a top double with a pause on the first rep (RPE 8) then -10% for 2 reps 4 sets
E) Accessory:
Back raise 8 reps 4 sets
Plank 3 minutes


A) Bench press: work up to a top set of 3 reps (RPE 8) then -10% for 3 reps 5 sets Pause the first rep of every
set
C) Accessory:
Alternating DB press 8 reps each arm 4 sets


C) Deadlift competition stance: work up to a top set of 3 reps (RPE 8) then down sets at -10% for 3 reps 3 sets
D) Accessory:
Pull-ups 20 total


C) Back squat: Work up to a top set of 3 reps with a pause on the first rep then -10% for 3 reps 5 sets
D) Accessory:
Single arm Kettle-bell press from half kneeling position 5 reps 4 sets each side


B) Bench press: Use 90% of Tuesdays top set for 3 reps 5-6 sets
C) Accessory:
DB bench press 10 reps 4 sets
PEAK BLOCK 2 OF 4

B) Snatch: (85%/1)x5 add weight each set working up to a top single
C) Clean + jerk: (85-90%/1+1)x5 add weight each set working up to a top single
D) Accessory:
Plank 3 minutes


A) Bench press: Add 2-4% to last weeks top set of 3 reps then -10% for 3 reps 5
sets Pause the first rep of every set
B) Close grip bench press: 5 reps 4 sets (RPE 8.5)
C) Front squat: Add 2-4% to last weeks top double with a pause on the first rep
D) Accessory:


A) Power snatch + snatch from hang above knee: (95%/1)x3 based on best power
snatch
C) Deadlift competition stance: Add 2-4% to last weeks top set of 3 reps then down
sets at -10% for 3 reps 3 sets
D) Accessory:
Pull-ups 20 total


A) Snatch: 5 singles working up to a top single for the day no more than 3 misses
at any weight
B) Clean + jerk: 5 singles working up to a top single for the day no more than 3
misses at any weight
C) Back squat: Add 2-4% to last weeks top set of 3 reps with a pause on the first
rep then -10% for 3 reps 4 sets
D) Accessory:
Single arm Kettle bell press from half kneeling position 5 reps 4 sets each side
Single arm carry 50 feet 4 trips DB in one hand avoid leaning.


C) Accessory:
PEAK BLOCK 3 OF 4

B) Snatch: (80-85%/1)x3-4
C) Clean + jerk: (80-85%/1+1)x3-4
D) Accessory:
Plank 3 minutes


A) Bench press: Add 2-4% to last weeks top set of 3 reps then -10% for 3 reps 5
B) Close grip bench press: 5 reps 4 sets (RPE 9)
C) Front squat: Add 2-4% to last weeks top double with NO pause on the first rep
D) Accessory:


A) Power snatch + snatch from hang above knee: Work up to a maximum power
snatch + hang snatch.
The rule on powers is "if you have to ask, it wasn’t a power"
B) Power clean + jerk: Work up to a maximum power clean + jerk
The rule on powers is "if you have to ask, it wasnt a power"
C) Deadlift competition stance: Add 2-4% to last weeks top set FOR A SET OF 2
reps then down sets at -10% for 2 reps 3 sets
D) Accessory:
Pull-ups 20 total


C) Back squat: Add 2-4% to last weks top set FOR 2 REPS reps with NO pause on
the first rep then -10% for 3 reps 3 sets
D) Accessory:
Single arm Kettle bell press from half kneeling position 5 reps 4 sets each side


C) Accessory:
PEAK BLOCK 4 OF 4

C) Clean + jerk: (90%/1+1)x3
D) Accessory:
Plank 3 minutes


A) Bench press: Add 2-4% to last weeks top set of 2 reps then -10% for 2 reps 4-5
C) Front squat: Work up to a maximum single then down sets at -10% for 2 reps 3
sets
D) Accessory:


D) Accessory:
Pull-ups 20 total


MISSING
Start at about 90% of your 2rm from last week and add weight until you hit an
opening number for the test/comp next week. This should be about (RPE 8.5)
D) Accessory:


C) Accessory:
TEST WEEK

B) Snatch: (85%/2)x2-3
C) Clean + jerk: (85%/1+1)x3
D) Back squat: 2 reps 4 sets @ RPE 6


A) Bench press: 70% of last weeks top set of bench press for 2 reps 3 sets
B) Accessory: Alternating DB press 10 reps each arm 4 sets


A) Power snatch : (75%/1)x3 based on best power snatch
C) Deadlift competition stance: 40-50% of your best deadlift for 2 reps 4 sets


A) Snatch: very light bar warmup or stretching
B) Clean + jerk: very light bar warmup or stretching

Supertotal test day

A) Snatch: Take 4-7 warmup lifts and work up to a maximum
B) Clean + jerk: Take 4-7 warmup lifts and work up to a maximum
C) Squat: Take 3-5 warmup sets and work up to a maximum
D) Bench press: Take 3-5 warmup sets and work up to a maximum
E) Deadlift: Take 3-5 warmup sets and work up to a maximum
TRANSITION BLOCK 1 OF 2

A) Drills: All done with empty bar or very light weight as a circuit with 1 minute rest
between rounds
3 rounds of
Snatch RDL 5 reps
Muscle snatch (no contact) 5 reps
Overhead squat 5 reps
Snatch with no contact no feet 5 reps
B) Box jumps: low height box for 15 reps 3 sets
C) power snatch + overhead squat: (80-85%/1+2)x3 based on best power snatch
D) Snatch deadlift: (95%/3)x3
E) Walking lunge: 10 reps 3-4 sets
F) Supplementary all for 3 sets:
Upright rows 10 reps
Hanging leg raise 10 reps


A) Drill: All done with empty bar or very light weight as a circuit with 1 minute rest
between rounds
3 rounds
Clean RDL 5 reps
Muscle clean (no contact) 5 reps
Thruster 5 reps
Power jerk 5 reps
B) Med ball throw (backward): light med ball 12 reps 3 sets
C) Power clean + push press: (80-85%/1+2)x3 Based on best power clean
D) DB Bench press: 10-12 reps 4-5 sets
E) Supplementary all for 3 sets:
Back raise 10 reps
Single leg glute bridge 10 reps each leg
chest supported row 8 reps
Plank 2 minutes each side
left
right
front
back


B) Clean + jerk: (80%/1+1)x4
C) Back squat with slow eccentric: (5 seconds down) 5 reps 4 sets at RPE 7
D) supplementary all for 3 sets:
Single arm half kneeling press 6 reps
Single arm DB row 15 reps
V-ups 6 reps
Dead bug 8 reps


A) Drills: All done with empty bar or very light weight as a circuit with 1 minute rest
between rounds
3 rounds of
Snatch RDL 5 reps
B) Bench press: 6 reps 4 sets @ RPE 6
C) Deadlift: 5 reps 3 sets @ RPE 6
D) Box jumps: low height box for 15 reps 3 sets
E) Supplementary all for 4 sets:
Glute bridge 10 reps


A) Drill: All done with empty bar or very light weight as a circuit with 1 minute rest
between rounds
3 rounds
Clean RDL 5 reps
Thruster 5 reps
Power jerk 5 reps
C) Snatch with no hook grip and no feet: (60-65%/3)x4
D) Clean from the hang above the knee: (70%/3+2)x4
E) Front squat: 4 reps 5 sets @ RPE 6
F) Supplementary all for 3 sets:
Back raise 10 reps
Single leg squat 10 reps each leg
left
right
front
back
TRANSITION BLOCK 2 OF 2
A) Drills: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds
3 rounds of
Snatch RDL 5 reps
B) Box jumps: low height box for 15 reps 4 sets
C) power snatch + overhead squat: (80-85%/1+2)x4-5 based on best power snatch
D) Snatch deadlift: (100%/3)x4
E) Walking lunge: 10 reps5 sets
F) Supplementary all for 4 sets: Upright rows 10 reps
A) Drill: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds
3 rounds
Clean RDL 5 reps
Thruster 5 reps
Power jerk 5 reps
C) Power clean + push press: (80-85%/1+2)x4-5 Based on best power clean
D) DB Bench press: 10-12 reps 5-6 sets
E) Supplementary all for 4 sets: Back raise 10 reps
Single leg glute bridge 10 reps each leg

left
right
front
back
B) Clean + jerk: (80%/1+1)x5
C) Back squat with slow eccentric: (5 seconds down) 5 reps 4 sets at RPE 8
D) supplementary all for 4 sets: Single arm half kneeling press 6 reps
Single arm DB row 15 reps
V-ups 8 reps
Dead bug 10 reps
A) Drills: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds
3 rounds of
Snatch RDL 5 reps
B) Bench press: 6 reps 5 sets @ RPE 6-7
C) Deadlift: 5 reps 4 sets @ RPE 6-7
D) Box jumps: low height box for 15 reps 4 sets
E) Supplementary all for 5 sets: Glute bridge 10 reps

A) Drill: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds
3 rounds
Clean RDL 5 reps
Thruster 5 reps
Power jerk 5 reps
C) Snatch with no hook grip and no feet: (70%/3)x4-6
D) Clean from the hang above the knee: (75%/3+2)x4-6
E) Front squat: 5 reps 5 sets @ RPE 6
F) Supplementary all for 4 sets: Back raise 10 reps
Single leg squat 10 reps each leg
left
right
front
back
ACCUMULATION 1 OF 5
A) Box jump: 6 reps 4 sets
B) Snatch from the blocks above the knee: 50%/3, 60%/3, 70%/3, (80%/3)x5-6
C) Clean: 50%/3, 60%/3, 70%/3, (80%/3)x4-5
D) Snatch pull (with slow eccentric 3 count): 80%/3, 90%/3, (100%/4)x4
E) Accessory all for 4 sets:

Back raise 10 reps
Russian twist 12-15 reps
upright row 12-15 reps
A) Back squat (based on max squat): 50%/5, 60%/4, (70%/6)x4
B) Bench Press: 50%/3, 60%/3, (70%/6)x4-5
C) Accessory all for 3-4 sets @ RPE 7:

Close grip bench press 6 reps
Incline DB bench press 8 reps
A) Snatch: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x4

B) Snatch pull: 80%/3, 90%/3, 100%/3, (110%/2)x3
C) Front squat : 50%/4, 60%/4, (70%/3)x4
D) Jerk from rack: 50%/3, 60%/3, 70%/3, (80%/2)x5

snatch grip press 5 reps
DB row 10 reps
Plank: 30 seconds each position
- front
- left
- right


B) Power snatch: 50%/3, 60%/3, (70%/2)x4
C) Clean from blocks below the knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x4
D) Clean pull from blocks below the knee: 90%/3, (100%/30x2, (110%/2)x3
E) Back squat: 50%/3, 60%/3, 70%/3, (80%/2)x4

A) Muscle snatch (no hook no contact): 50%/3, (55%/2)x2, (60%/1)x4
B) Deadlift: 50%/3, 60%/3, (75%/3)x4
C) power jerk: 50%/3, 60%/3, 70%/3, (75%/2)x4
D) Accessory all for 4 sets:

curls 10-12 reps
Dips 6-8 reps
Seated press (bar in front) 6 reps

ACCUMULATION 3 OF 5
A) box jumps: 8 reps 5 sets
B) Snatch: 50%/3, 60%/3, 70%/3, (80%/3)x5
C) clean + hang clean below knee : 50%/1+2, 60%/1+2, 70%/1+2, (80%/1+2)x4
D) Clean pull : 80%/3, 90%/3, (100%/2)x2, (110%/1)x3
E) Good morning (based on snatch): 50%/4, 60%/4, (65%/4)x4
F) Accessory 4 sets:
Single leg RDL 10 reps
A) Front squat + Jerk: 50%/3+3, 60%/3+3, 70%/3+2, 75%/3+2, (80%3+1)x4
B) Back squat: 50%/5, 60%/4, 70%/3, (80%/3)x5
C) Bench Press: 50%/5, 60%/4, 70%/3, (75%/5)x4
D) Accessory all for 5-6 sets @ RPE 8:
Close grip bench press 6 reps
Incline DB press 5 reps
A) Snatch pull + hang snatch below the knee: 50%/2+3, 60%/2+3, 70%/2+2, (80%/1+2)x4
B) Snatch pull (with slow lowering 5 seconds): 80%/3, 90%/3, (100%/2)x2, (105%/1)x3
C) Accessory all for 4 sets:
Sots press 6 reps

barbell curl 10 reps
Bench dips 15 reps
A) Snatch from blocks below the knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/3)x3
B) Clean + Jerk: 50%/2+3, 60%/2+3, 70%/2+3, (80%/2+3)x4
C) clean pull from deficit: 70%/3, 80%/3, (90%/2)x2, (100%/1)x4
D) back squat: 50%/5, 60%/4, (70%/4)x4
E) Jerk from blocks: 50%/3, 60%/3, 70%/3, (75%/3)x4
A) Box jumps: 10 reps 4 sets
B) Power snatch: 50%/3, 60%/3, (70%/2)x4
C) Deadlift: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x3
Snatch grip press 8 reps
Dips 6 reps
Back raise 10 reps
Russian twist 10 reps

ACCUMULATION 4 OF 5
A) Snatch from blocks below the knee: 50%/3, 60%/3, 70%/3, (80%/2)x2, 85%/1, (90%/1)x3, (80%/2)x2
B) Snatch pull from blocks: 90%/3, (100%/2)x2, (110%/1)x3
C) Power clean: 50%/3, 60%/3, (70%/2)x2, (75%/1)x4
Single leg RDL 8 reps
hanging leg raise 10 reps
A) back squat: 50%/5, 60%/4, 70%/3, (80%/2)x4
B) jerk from blocks: 50%/3, 60%/3, 70%/3, (80%/2)x2, (85%/1)x4
C) Bench Press: 50%/5, 60%/4, 70%/3, (80%/3)x5
D) Accessory all for 4 sets @ RPE 7:
Spotto press 8 reps
Wide grip bench press 6 reps
B) snatch: 50%/3, 60%/3, 70%/3, (80%/3)x4
C) clean pull: 80%/3, 90%/3, (100%/2)x2, (110%/1)x3
D) Front squat: 80%/3, 90%/3, (100%/3)x4,
Sots press 5 reps

barbell curl 8 reps
Bench dips 15 reps
A) snatch + hang snatch from below the knee: 50%/2+2, 60%/2+2, 70%/1+2, (80%/1+2)x4
B) Clean from blocks below the knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x4
C) clean pull from blocks below the knee: 90%/3, 100%/3, (110%/2)x2, (120%/1)x3
D) Back squat: 55%/5, 65%/4, (75%/5)x4
E) back raise: 8 reps 4 sets
B) power jerk: 50%/3, 60%/3, (70%/2)x4,
C) Clean from the hang above the knee + power jerk: 50%/3, 60%/3, 70%/3, (75%/2)x4
D) Deadlift: 50%/3, 60%/3, 70%/3, (80%/3)x5
E) Accessory all for 4 sets :
snatch grip press 6 reps
Dips 5 reps
Russian twist 8 reps

ACCUMULATION 5 OF 5
A) Snatch: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x4
B) Clean + Jerk: 50%/2+3, 60%/2+3, 70%/2+3, (80%/2+3)x4
C) Clean pull: 80%/3, 90%/3, (100%/2)x2, (110%/1)x3
D) accessory all for 3 sets :
Seated press (bar behind head) 6 reps
DB RDL 8 reps
A) box jump: 4 reps 5 sets
B) front squat + jerk: 50%/3+3, 60%/3+3, 70%/3+2, 75%/3+2, (80%/3+1)x4
C) Back squat: 55%/5, 65%/4, (75%/4)x4
D) Bench Press: 50%/5, 60%/4, 70%/3, (80%/2)x3, (85%/2)x4
E) accessory all for 5 sets @ RPE 8:
Spoto press 8 reps
wide grip bench press 6 reps
A) snatch pull + hang snatch from below knees: 50%/2+3, 60%/2+3, 70%/2+2, (80%/1+2)x2, (85%/1+1)x3
B) snatch pull: 80%/3, 90%/3, (100%/2)x2, (105%/1)x3
C) accessory all for 4 sets:
dips 6 reps
Pull-ups 5 reps
v ups 10 reps
A) snatch from blocks from below knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x2, (90%/1)x3
B) clean + hang clean: 50%/1+2, 60%/1+2, 70%/1+2, (80%/1+2)x3
C) clean pull from deficit: 70%/3, 80%/3, 90%/2)x2, (100%/1)x4
D) back squat: 50%/5, 60%/4, (70%/6)x6
A) box jump: 4 reps 3 sets
B) jerk from behind head: 50%/3, 60%/3, 70%/2, (75%/2)x4
C) Deadlift: 50%/3, (60%/3)x5
D) bench press: 50%/5, 60%/4, (70%/4)x5
E) accessory all for 5 sets:
Snatch grip press 6 reps
dips 5 reps
DB curls 8 reps
hanging leg raises 8 reps

INTENSIFICATION 1 OF 4
A) snatch from blocks, below knees: 55%/3, 65%/3, 75%/3, (85%/3)x4
B) clean + jerk: 50%/2+2, 60%/2+2, 70%/2+2, 80%/2+2, 80%/1+1, (85%/1+1)x4
C) clean pull: 85%/3, 95%/3, (105%/2)x4
D) good mornings (based off snatch): 50%/4, 60%/4, (70%/4)x4

seated press (bar in front) 5
DB RDL 6
B) Back squat: 50%/5, 60%/4, 70%/3, (80%/3)x2, (85%/2)x3
C) jerk from rack: 50%/3, 60%/3, 70%/3, (80%/2)x4
D) Accessory all for 4 @ RPE 9:

spotto press 5 reps
A) snatch: 50%/3, 60%/3, 70%/3, (80%/2)x2, (90%/1)x3
B) snatch pulls: 80%/3, 90%/3, (100%/2)x2, (105%/1)x3
C) Front squat: 50%/4, 60%/4, (70%/2)x4

dips 5 reps
Pull-ups 5 reps
v ups 8 reps

A) snatch pull + hang snatch from below knee: 50%/2+3, 60%/2+3, 70%/2+2, (80%/1+2)x4
B) clean from deficit: 50%/3, 60%/3, 70%/3, (80%/3)x4
C) clean pull from deficit: 80%/3, (90%/2)x2, (100%/1)x4
D) back squat: 55%/5, 65%/4, (70%/3)x6
A) box jumps : 4 reps 4 sets
B) snatch from deficit: 50%/3, 60%/3, 70%/3, (75%/2)x4
C) jerk from behind head: 50%/3, 60%/3, 70%/3, (75%/3)x4
D) Deadlift : 50%/3, 60%/3, 70%/3, (80%/2)x2, (85%/2)x4
E) Bench Press: 50%/5, 60%/4, (70%/4)x4
F) Accessory all for 4 sets:

dips 5 reps
DB curls 8 reps
INTENSIFICATION 2 of 4
A) snatch from blocks, below knees: 55%/3, 65%/3, 75%/3, (85%/3)x4
B) clean + jerk: 50%/2+2, 60%/2+2, 70%/2+2, 80%/2+2, 80%/1+1, (85%/1+1)x4
C) clean pull: 85%/3, 95%/3, (105%/2)x4
D) good mornings (based off snatch): 50%/4, 60%/4, (70%/4)x4
E) Accessory all for 5 sets: seated press (bar in front) 5
DB RDL 6
B) Back squat: 50%/5, 60%/4, 70%/3, (80%/3)x2, (85%/2)x3
C) jerk from rack: 50%/3, 60%/3, 70%/3, (80%/2)x4
D) Accessory all for 4 @ RPE 9: spoto press 5 reps
A) snatch: 50%/3, 60%/3, 70%/3, (80%/2)x2, (90%/1)x3
B) snatch pulls: 80%/3, 90%/3, (100%/2)x2, (105%/1)x3
C) Front squat: 50%/4, 60%/4, (70%/2)x4
D) Accessory all for 4 sets: dips 5 reps
Pull-ups 5 reps
v ups 8 reps
A) snatch pull + hang snatch from below knee: 50%/2+3, 60%/2+3, 70%/2+2, (80%/1+2)x4
B) clean from deficit: 50%/3, 60%/3, 70%/3, (80%/3)x4
C) clean pull from deficit: 80%/3, (90%/2)x2, (100%/1)x4
D) back squat: 55%/5, 65%/4, (70%/3)x6
B) snatch from deficit: 50%/3, 60%/3, 70%/3, (75%/2)x4
C) jerk from behind head: 50%/3, 60%/3, 70%/3, (75%/3)x4
D) Deadlift : 50%/3, 60%/3, 70%/3, (80%/2)x2, (85%/2)x4
E) Bench Press: 50%/5, 60%/4, (70%/4)x4
F) Accessory all for 4 sets: dips 5 reps
DB curls 8 reps
A) Box Jumps: 5 reps 4 sets
B) snatch from deficit: 50%/3, 60%/3, (70%/2)x2, (75%/1)x2, (80%/1)x3
C) power clean from deficit + power jerk: 50%/3+3, 60%/3+3, 65%/2+3,

(70%/1+2)x4
D) snatch pull: 80%/3, 90%/3, (100%/2)x4

Sots press 5 reps
seated good morning 6 reps
A) Back squat: 50%/5, 60%/4, 70%/3, (80%/3)x5
B) jerk from behind head: 50%/3, 60%/3, 70%/3, (80%/2)x4
C) Bench Press: 50%/5, 60%/4, 70%/3, (85%/2)x4

Feet up bench press 5 reps
DB press 6 reps

B) snatch from blocks: 50%/3, 60%/3, 70%/3, (80%/3)x2, 90%/2, 95%/1,

(100%/1)x2
C) clean pull: 80%/3, 90%/3, (100%/2)x2, (110%/1)x3
D) front squat: 70%/3, 80%/3, (90%/3)x4

Belt squat 8 reps
Back raise 10 reps
A) power snatch: 50%/3, 60%/3, (70%/2)x4
B) cleans: 50%/3, 60%/3, 70%/3, (80%/2)x4
C) clean pull from deficit: (80%/3)x2, 90%/2, (100%/1)x4
D) back squat: 50%/5, 60%/4, 70%/3, (80%/5)x5
A) Box Jumps : 5 reps 4 sets
B) power snatch + OHS: 50%/3+3, 60%/3+3, (70%/2+3)x4
C) jerk from behind head: 50%/3, 60%/3, 70%/4 (75%/4)x4
D) Deadlift: 50%/3, (60%/4)x6

Dips 5 reps
Barbell curls 6 reps
hanging leg raises 8 reps
A) snatch from blocks from below knees: 50%/3, 60%/3, 70%/3, 80%/3,
(85%/2)x4
B) clean + jerk: 50%/3+3, 60%/3+3, 70%/3+3, (80%/2+2)x4
C) snatch pull from blocks: 80%/3 90%/3, (100%/3)x2, (110%/2)x3

sots press 4 reps
seated good morning 6 reps
B) back squat: 50%/5, (60%/3)x5
C) jerk from blocks: 70%/3, 80%/3, (90%/3)x4
A) snatch from deficit: 50%/3, 60%/3, 70%/3, (80%/3)x2, 90%/2, 95%/1

(100%/1)x2
B) snatch pull: 50%/3, 60%/3, 70%/3, (80%/2)x4
C) front squat: 80%/3, 90%/3, (100%/2)x2, (110%/1)x3
D) accessory all for 2 sets:

belt squats 10 reps
back raise 12 reps
A) power snatch: 50%/3, 60%/3, (70%/2)x4
B) cleans: 50%/3, 60%/3, 70%/3, (80%/2)x4
C) clean pull from deficit: 70%/3, 80%/3, 90%/2, (100%/1)x4
D) back squat: 50%/5, 60%/4, 70%/3, (80%/2)x5
A) box Jumps : 4 reps 4 sets
B) power snatch + OHS: 50%/3+3, 60%/3+3, (70%/2+3)x4
C) jerk from behind head: 50%/4, 60%/4, 70%/4 (75%/4)x4
D) Deadlift: 50%/3, 60%/3, 70%/3, (80%/2)x2, (90%/1)x3
E) Bench Press: 50%/5, 60%/4, 70%/3, (80%/2)x5
F) accessory all for 3 reps:

tricep extension 8 reps
situps 10 reps
A) Snatch: 50%/3, 60%/3, 70%/3, 80%/3, 85%/2, (90%/1)x3
B) Jerk from Rack: 50%/3, 60%/3, 70%/3, (80%/2)x4
C) Clean pull: 80%/3, (90%/2)x2, (100%/1)x3
D) accessory all for 3 sets: back raise 8 reps
v ups 8 reps
A) Back squat: 60%/4, 70%/3, 80%/3, (85%/2)x4
B) Belt squat : 6 reps 5 sets
D) Bench Press: 50%/5, (60%/4)x4
A) Snatch from blocks below knee: 50%/3, 60%/3, 70%/3, (80%/3)x4

B) Clean + Jerk: 50%/2+3, 60%/2+3, 70%/2+2, 80%/1+1, 85%/1+1, (90%/1+1)x2
C) Snatch pull: 80%/3, 90%/3,95%/2, (100%/1)x3
D) Front squat: 75%/3, 85%/3, (95%/2)x4
A) Snatch: 50%/3, 60%/3, 70%/3, (80%2)x2, (85%/1)x3
B) clean from blocks below knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x3
C) Clean pull from blocks below knee with pause above knee: 80%/2,
(90%/2)x2, (100%/1)x3
D) Back squat: 50%/5, 60%/4, (80%/3)x2, (85%/1)x3
B) Muscle snatch: 50%/3, (55%/2)x4
C) power Jerk: 50%/3, 60%/3, 70%/2, (75%/1)x4
D) Deadlift: 50%/3, 60%/3, 70%/3, (80%/3)x4
E) accessory all for 4 sets: Sots press 5 reps
Situps 10 reps
PEAK 1 of 2
A) Box jumps: 2 reps 4 sets
B) Snatch: 50%/3, 60%/3, 70%/3, 80%/2, 90%/1, 95%/1, 100%/1, 105%/1
C) Clean + jerk: 50%/3+3, 60%/3+3, 70%/2+2, 80%/2+1, 90%/1+1, 95%/1+1,

100%/1+1, 105%/1+1
D) Snatch pull: 70%/3, 80%/3, (90%/2)x3
A) Back squat: 50%/5, 60%/4, 70%/3, 80%/2, 85%/2, (90%/1)x3
B) Bench Press: 50%/5, 60%/4, (70%/2)x4
C) Back raise: 8 reps 3 sets
A) Snatch from blocks below knee: 50%/3, 60%/3, 70%/3, (80%/2)x4
B) Clean pull from blocks below knee: 80%/3, (90%/2)x2, (100%/1)x3

C) Jerk from blocks: 50%/3, 60%/3, 70%/3, (80%/2)x4
D) Front squat: 70%/3, 80%/3, (90%/2)x4
A) Snatch: 50%/3, 60%/3, 70%/3, (80%/2)x4
B) Clean and Jerk: 50%/2+2, 60%/2+2, 70%/2+2, (80%/1+1)x3
C) Snatch pull: 75%/2, 85%/2, (95%/1)x3
A) Back squat: 50%/5, 60%/4, 70%/3, (80%/2)x4

PEAK 2 OF 2
A) Snatch: 50%/3, 60%/3, (70%/2)x2, (75%/1)x3
B) Clean + jerk: 50%/2+1, 60%/1+1, 70%/1+1, (75%/1+1)x3
C) Front squat: 70%/3, 80%/3, (90%/2)x3
D) Snatch pull: 70%/3, 80%/2, (85%/1)x2
B) Back raise: 6 reps 4 sets
A) Snatch: 50%/3, (60%/2)x2, (70%/1)x3
B) Clean + Jerk: 50%/1+2, 60%/1+2, (70%/1+2)x3
C) Front squat: 70%/3, 80%/2, (85%/1)x3

Friday/Saturday March 22/23, 2019
Competition/Test
powerlifting and/or weightlifting

Weekly weightlifting program

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Weekly weightlifting program

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Monday July 24, 2017

Tuesday July 25, 2017

A) Drop Snatch + sots press: 2+2 reps 4 sets

Wednesday July 26, 2017

A) clean + Jerk : (85%/1+1)x5

Thursday July 27, 2017

Friday July 28, 2017

A) snatch : 70%/2, 80%/2, continue up to a top single

Saturday July 29, 2017

C) press (clean grip) : 5 reps 3 sets

D) Single leg squat: 5 reps each leg 2 sets

Tuesday August 1, 2017

A) Drop Snatch + sots press: 2+2 reps 3 sets

B) Muscle snatch: up to maximum single

C) DB side lateral: 8 reps 2 sets

D) Single are DB rows: 8 reps 2 sets

E) Single leg squat: 5 reps each leg 4 sets

Wednesday August 2, 2017

A) clean + Jerk : (85%/1+1)x5

B) Back squat: 90% of last weeks 3RM for 3 reps 3 sets

C) Back raise: 10 reps 3 sets with weight

Thursday August 3, 2017

Friday August 4, 2017

A) snatch : 70%/2, 80%/2, continue up to a maximum single

B) Recomended 15 min rest:

C) clean & jerk : 70%/1+1, 80%/1+1, continue up to a maximum single

D) DB flys: 8 reps 3 sets

E) Twisting abs : 8 reps 3 sets

Saturday August 5, 2017

A) Bent over row: 5 reps 4 sets

B) Belt squat: 8 reps 3 sets

B) Snatch from blocks above the knee: Work up to (75-80%/2)x4-5

D) Back raise: 10 reps 3 sets with weight

Tuesday August 8, 2017

B) Jerk: Work up to (80-85%/1)x6

D) Dips: 8-10 reps 3 sets

F) DB curls: 12 reps 3 sets

Wednesday August 9, 2017

C) Belt squat: 10 reps 3 sets

D) DB rows: 10 reps 2-3 sets

Thursday August 10, 2017

Friday August 11, 2017

C) back raise: 8 reps 3 sets with weight

D) Plank: 30 second hold 2 sets

Saturday August 12, 2017

C) Press : 8 reps 3 sets

E) Bent over row: 10 reps 3 sets

D) Back raise: 10 reps 4 sets with weight

Tuesday August 15, 2017

D) Dips: 8-10 reps 4 sets

F) DB curls: 12 reps 4 sets

Wednesday August 16, 2017

A) Clean: 55%/2, 65%/2, 75%/2, (80-85%/2)x4-5

C) Belt squat: 10 reps 4-5 sets

D) DB rows: 10 reps 3-4 sets

Thursday August 17, 2017

Friday August 18, 2017

C) back raise: 8 reps 4 sets

D) Plank: 30 second hold 4 sets

Saturday August 19, 2017

C) Press : 8 reps 4 sets

E) Bent over row: 10 reps 4-5 sets