Bronze Level Weightlifting 4-Day Program

[memb_contact fields=”FirstName”]!

Here’s the current week of your weightlifting program.
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week83,Week84,Week85,Week86″]

Week 83

Day 1

Snatch – Snatch Max but no misses

Clean & Jerk – Work up to Clean & Jerk opener

Back Squats – 90% of 3RM for 3 x 3

Day 2

Snatch – Work up to opener

Clean – Workup to last warm up Clean & Jerk

High Bar Back Squat with Belt – Work up to 80% of 1RM for 2 x 3

Day 3

Snatch Max Effort – Max Snatch

Clean & Jerk Max Effort – Max Clean & Jerk

Day 4

OFF

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week82,Week83,Week84,Week85″]

Week 82

Day 1

Snatch – 90% for 3 x 1(have to hit 3 singles), then max out allowed 1 miss

Clean & Jerk – 90% for 3 x 1(have to hit 3 singles), then max out allowed 1 miss

Back Squats – 3RM (1st rep paused 2 sec), then -10% for 2 x 3 not paused

Muscular Balance

1a. Chest to Bar Pullups – 3 x submaximal

1b. KB High Pulls – 3 x 10 reps (lower slower than you pull up)

Day 2

Snatch – 88% for 4 x 1(have to hit 4 singles), then work up no misses

Clean – 88% for 4 x 1(have to hit 4 singles), then work up no misses

Jerk from Blocks – 1RM

High Bar Back Squat with Belt – 1RM, then -20% for 2 x 3

Day 3

Snatch Max Effort – Snatch (competition style 3 attempts)

Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)

Front Squats – 1RM

Day 4

Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 5RM, then -10% for 5

BB Elevated Hip Thrusts with Band Around Knees – 4 x 6

GHRs – 3 x 8

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week81,Week82,Week83,Week84″]

Week 81

Day 1

Snatch – 50% 1 x 3, 60% 1 x 3, 70% 1 x 2, 75% 2 x 2, 80% 1 x 1, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

Clean & Jerk – 50% 1 x 3, 60% 1 x 3, 70% 1 x 2, 75% 2 x 2, 80% 1 x 1, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

Back Squats – 3RM (1st rep paused 2 sec), then -10% for 2 x 3 not paused

Snatch Pulls from Blocks – 105% 3 x 3 working up ea set

Muscular Balance

1a. Chest to Bar Pullups – 3 x submaximal

1b. KB High Pulls – 3 x 10 reps (lower slower than you pull up)

Conditioning –

400M Lunges BW Only

Day 2

Snatch – 70% 1 x 2, 80% 1 x 2, 85% 1 x 1, work up but no misses

Clean – 70% 1 x 2, 80% 1 x 2, 85% 1 x 1, work up but no misses

Jerk from Blocks – 1RM

High Bar Back Squat with Belt – 1RM, then -20% for 2 x 3

Clean Pulls from Blocks – 105% 3 x 3 working up ea set

Day 3

Snatch Max Effort – Snatch (competition style 3 attempts)

Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)

Front Squats – 1RM

Day 4

Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 5RM, then -10% for 3 x 5

Strict Presses – 1RM, then -20% for 3

BB Elevated Hip Thrusts with Band Around Knees – 4 x 6

GHRs – 3 x 8

Conditioning:

400m Walking Lunges

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week80,Week81,Week82,Week83″]

Week 80

Day 1

Snatch – 65% 1 x 3, 75% 1 x 2, 85% 1 x 1, 70% 1 x 3, 80% 1 x 2, 85% 1 x 1, 90% 2 x 1, max

Clean & Jerk – 65% 1 x 3, 75% 1 x 2, 85% 1 x 1, 70% 1 x 3, 80% 1 x 2, 85% 1 x 1, 90% 2 x 1, max

Back Squats – 3RM (1st rep paused 2 sec), then -10% for 2 x 3 not paused

Snatch Pulls from Blocks – 105% 3 x 3 working up ea set

Muscular Balance

1a. Chest to Bar Pullups – 3 x submaximal

1b. KB High Pulls – 3 x 10 reps (lower slower than you pull up)

Conditioning –

400M Lunges BW Only

Day 2

Snatch – 65% 1 x 3, 75% 1 x 2, 85% 1 x 1, 70% 1 x 3, 80% 1 x 2, 85% 1 x 1, max

Clean – 65% 1 x 3, 75% 1 x 2, 85% 1 x 1, 70% 1 x 3, 80% 1 x 2, 85% 1 x 1, max

Jerk from Blocks – 1RM, then -15% for 2

High Bar Back Squat with Belt – 1RM(2 sec pause), then -20% for 2 x 3

Clean Pulls from Blocks – 105% 3 x 3 working up ea set

 

Day 3

Snatch Max Effort – Snatch (competition style 3 attempts)

Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)

Front Squats – 1RM

 

Day 4

Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 5RM, then -10% for 3 x 5

Strict Presses – 3RM, then -10% for 2 x 3

BB Elevated Hip Thrusts with Band Around Knees – 4 x 6

GHRs – 3 x 8

Conditioning:

400m Walking Lunges

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week79,Week80,Week81,Week82″]

Week 79

Day 1

Warm Up with Jerk Steps from Split – 35% 1 x 3, 45% 2 x 3

Clean & Jerk – 55% 1 x 3, 65% 1 x 3, 78% 1 x 2, 83% 1 x 2, 88% 1 x 1, 90% 2 x 1, work up allowed 2 misses

P. Cleans from Blocks with Bar at Knees – 80% for 2 x 3 then 3RM

Front Squats – 1RM with 3 sec pause, then -15% for 2 x 3

Push Presses – 3RM

BB Elevated Hip Thrusts – 3 x 8

Conditioning –

200M Lunges BW Only

Day 2

Back Squats – 3RM, then -15% for 2 x 3 and last set is 3+

Snatch – 55% 1 x 3, 65% 1 x 3, 78% 1 x 2, 83% 1 x 2, 88% 1 x 1, 90% 2 x 1, work up allowed 2 misses

P. Snatch from Blocks with Bar at Knees – 80% for 2 x 3 then 3RM

Snatch Pulls with 5 Second Eccentric -90% 3 x 5

BB Elevated Hip Thrusts – 4 x 6

Core Muscular Imbalance 1

1. One arm OH Carries with a Fat Grip DB – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Day 3

Snatch Max Effort – Snatch Max

Clean & Jerk Max Effort – Clean and Jerk Max

Front Squats – 1RM, then -15% for 3

Clean Pulls – 100% 3 x 3

Muscle Snatches 8RPE – 3 x 5

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5 (Each week add 5-10lbs if all reps and sets are completed the week before)

Jerk Recoveries – 3RM, then -10% for 3

Strict Presses – 5RM, then -10% for 2×5

Kang Squats – Start with weight from 3rd set of last week 4 x 5 increase weight 5lb ea set

Conditioning:

200 – 400m Lunges

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week78,Week79,Week80,Week81″]

Week 78

Day 1

Warm Up with Jerk Steps from Split – 35% 1 x 3, 40% 2 x 3

Clean & Jerk – 50% 1 x 3, 60% 1 x 3, 70% 2 x 2, 77% 1 x 2, 83% 1 x 1, 85% 1 x 1

P. Cleans from Blocks with Bar at Knees – 73% for 3 x 3

Front Squats – 1RM with 3 sec pause, then -15% for 2 x 3

Push Presses – 3RM, then -10% for 2×3

BB Elevated Hip Thrusts – 3 x 8

Conditioning –

200M Lunges BW Only

Day 2

Back Squats – 3RM, then -15% for 2 x 3 and last set is 3+

Snatch – 50% 1 x 3, 60% 1 x 3, 70% 2 x 2, 77% 1 x 2, 83% 1 x 1, 85% 1 x 1

P. Snatch from Blocks with Bar at Knees – 73% for 3 x 3

Snatch Pulls with 5 Second Eccentric – 90% 3 x 3

BB Elevated Hip Thrusts – 4 x 6

Core Muscular Imbalance 1

1. One arm OH Carries with a Fat Grip DB – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Day 3

Snatch Max Effort – Snatch x 1, Hang Snatch x 1 Max

Clean & Jerk Max Effort – Clean x 1 and Jerk x 2 Max

Front Squats – 1RM, then -15% for 3

Clean Pulls – 103% 3 x 3

Muscle Snatches 8RPE – 3 x 5

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)

Jerk Recoveries – 3RM, then -10% for 3

Strict Presses – 5RM, then -10% for 2×5

Kang Squats – Start with weight from 3rd set of last week 4 x 5 increase weight 5lb ea set

Conditioning:

200 – 400m Lunges

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week77,Week78,Week79,Week80″]

Week 77

Day 1

Warm Up with Jerk Steps from Split – 35% 1 x 3, 45% 3 x 3

Clean & Jerk – 55% 1 x 3, 65% 1 x 3, 75% 1 x 2, 80% 1 x 2, 85% 1 x 1, 90% 2 x 1 work up allowed 2 misses

P. Cleans from Blocks with Bar at Knees – 78% for 3 x 3 then 3RM

Front Squats – 3RM, then -10% for 3 and then -15% for 3+

Push Presses – 3RM, then -10% for 2×3

BB Elevated Hip Thrusts – 3 x 8

Conditioning –

200M Lunges BW Only

Day 2

Back Squats – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3 no pauses and last set 3+

Snatch – 55% 1 x 3, 65% 1 x 3, 75% 1 x 2, 80% 1 x 2, 85% 1 x 1, 90% 2 x 1 work up allowed 2 misses

P. Snatch from Blocks with Bar at Knees – 78% for 3 x 3 then 3RM

Snatch Pulls with 5 Second Eccentric – 93% 5 x 3

BB Elevated Hip Thrusts – 4 x 6

Core Muscular Imbalance 1

1. One arm OH Carries with a Fat Grip DB – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Day 3

Snatch Max Effort – Snatch Pull x 1, Snatch x 1, Hang Snatch x 1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 2 Max

Front Squats – 1RM with 1 second Pause, then -15% for 3

Clean Pulls – 103% 3 x 3

Muscle Snatches 8RPE – 3 x 5

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)

Jerk Recoveries – 3RM, then -10% for 3

Strict Presses – 5RM, then -10% for 2×5

Kang Squats – Start with weight from 3rd set of last week 4 x 5 increase weight 5lb ea set

Conditioning:

200 – 400m Lunges

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week76,Week77,Week78,Week79″]

Week 76

Day 1

Warm Up with Jerk Steps from Split – 35% 1 x 3, 45% 2 x 3

Clean & Jerk – 50% 1 x 3, 60% 1 x 3, 70% 1 x 2, 75% 2 x 2, 80% 1 x 1, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

P. Cleans from Blocks with Bar at Knees – 75% for 3 x 3 then 3RM

Front Squats – 3RM, then -10% for 3 and then -15% for 3+

Push Presses – 3RM, then -10% for 2×3

BB Elevated Hip Thrusts – 3 x 8

Conditioning –

200M Lunges BW Only

Day 2

Back Squats – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3 no pauses and last set 3+

Snatch – 50% 1 x 3, 60% 1 x 3, 70% 1 x 2, 75% 2 x 2, 80% 1 x 1, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

P. Snatch from Blocks with Bar at Knees – 75% for 3 x 3 then 3RM

Snatch Pulls with 5 Second Eccentric – 90% 5 x 3

BB Elevated Hip Thrusts – 4 x 6

Core Muscular Imbalance 1

1. One arm OH Carries with a Fat Grip DB – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Day 3

Snatch Max Effort – Snatch Pull x 1, Snatch x 1, Hang Snatch x 1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 2 Max

Front Squats – 1RM with 1 second Pause, then -15% for 3

Clean Pulls – 100% 3 x 3

Muscle Snatches 8RPE – 3 x 5

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)

Jerk Recoveries – 3RM, then -10% for 3

Strict Presses – 5RM, then -10% for 2×5

Kang Squats – Start with 33% of Back Squat for 4×5 work up each set 5lbs

Conditioning:

200 – 400m Lunges

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week75,Week76,Week77,Week78″]

Week 75

Day 1

Front Squat – 3RM, then -10% for 3 and then -15% for 3+

Clean & Jerk – Work to a 3RM(9 RPE), then -10% for 3

Kang Squats – 4 x 8 starting Progress 5-10lb per week if form is perfect

BB Elevated Hip Thrusts – 3 x 8

Upper Muscular Imbalance Work 1

1a. Weighted Push-Ups – 3 x 10

1b. Bentover Rows – 3 x 10

Conditioning –

200M Lunges BW Only

Day 2

Back Squats – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3 no pauses and last set 3+

Snatch – Work to a 3RM(9 RPE), then -10% for 3

Core Muscular Imbalance 1

1a. OH Carries Axle – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Optional Cardio, GPP, HIIT

Day 3

Front Squats – 1RM with 1 second Pause, then -15% for 3

Snatch Max Effort – Snatch x 1, and Hang Snatch x 1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 Max

Clean Pulls – 90% 3 x 3

Core Muscular Imbalance 2

1b. Unilateral Farmer’s Carry – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Day 4

Jerk Recoveries – 5RM, then -10% for 5

Back Squat with Belt – 8RM, then -10% for 8 and then -15% for 8+

Strict Presses – 8RM, then -10% for 8 and then -15% for 8+

Unilateral RDLs – 3 x 8

Conditioning:

200m Lunges

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week74,Week75,Week76,Week77″]

Week 74

Day 1

Front Squat – 5RM, then -10% for 5 and then -15% for 5+

Clean & Jerk – 55% 1 x 3, 65% 1 x 3, 75% 3 x 3, then work to a 3RM (8 RPE)

Kang Squats – 4 x 8 starting Progress 5-10lb per week if form is perfect

BB Elevated Hip Thrusts – 3 x 8

Upper Muscular Imbalance Work 1

1a. Weighted Push-Ups – 3 x 10

1b. Bentover Rows – 3 x 10

Conditioning –

200M Lunges BW Only

Day 2

Back Squats – 5 x 5 with last set max reps (if completed all reps week 2, add 5-10lb)

Snatch – 55% 1 x 3, 65% 1 x 3, 75% 3 x 3, then work to a 3RM (8 RPE)

Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric

Core Muscular Imbalance 1

1a. OH Carries Axle – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Optional Cardio, GPP, HIIT

Day 3

Front Squats – 1RM with 3 second Pause, then -15% for 3, and then -15% for max reps

Snatch Max Effort -Snatch Pull x 1, Snatch x 1, and Hang Snatch x 1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 2 Max

Clean Pulls – 100% 3 x 3

Core Muscular Imbalance 2

1b. Unilateral Farmer’s Carry – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Day 4

Jerk Recoveries – 5RM, then -10% for 5

Back Squat with Belt – 10RM, then -10% for 10 and then -15% for 10+

Strict Presses – 10RM, then -10% for 10 and then -15% for 10+

Unilateral RDLs – 3 x 8

Conditioning:

200m Lunges

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week73,Week74,Week75,Week76″]

Week 73

Day 1

Front Squat – 5RM, then -10% for 5 and then -15% for 5+

Clean & Jerk – 53% 1 x 3, 63% 1 x 3, 73% 3 x 3, then work to a 3RM (7-8 RPE)

Kang Squats – 4 x 8 starting Progress 5-10lb per week if form is perfect

BB Elevated Hip Thrusts – 3 x 8

Upper Muscular Imbalance Work 1

1a. Weighted Push-Ups – 3 x 10

1b. Bentover Rows – 3 x 10

Conditioning –

200M Lunges BW Only

Day 2

Back Squats – 5 x 5 with last set max reps (if completed all reps week 1, add 5-10lb)

Snatch – 53% 1 x 3, 63% 1 x 3, 73% 3 x 3, then work to a 3RM (7-8 RPE)

Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric

Core Muscular Imbalance 1

1a. OH Carries Axle – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Optional Cardio, GPP, HIIT

Day 3

Front Squats – 1RM with 5 second Pause, then -15% for 3, and then -15% for max reps

Snatch Max Effort -Snatch Pull x 1, Snatch x 1, and Hang Snatch x 1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 2 Max

Clean Pulls – 98% 3 x 3

Core Muscular Imbalance 2

1b. Unilateral Farmer’s Carry – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Day 4

Jerk Recoveries – 5RM, then -10% for 5

Back Squat with Belt – 10RM, then -10% for 10 and then -15% for 10+

Strict Presses – 10RM, then -10% for 10 and then -15% for 10+

Unilateral RDLs – 3 x 8

Conditioning:

200m Lunges

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week72,Week73,Week74,Week75″]

Week 72

Day 1

 

 

Front Squat – 5RM, then -10% for 5 and then -15% for 5+

Clean & Jerk – 50% 1 x 3, 60% 1 x 3, 70% 3 x 3, then work to a 3RM (7-8 RPE)

Kang Squats – 4 x 8 starting with 28% of Back Squat

BB Elevated Hip Thrusts – 3 x 8

Upper Muscular Imbalance Work 1

1a. Weighted Push-Ups – 3 x 10

1b. Bentover Rows – 3 x 10

Conditioning –

200M Lunges BW Only

Day 2

Back Squats – 5 x 5 with last set max reps (start with 80% of 1RM and then progress)

Snatch – 50% 1 x 3, 60% 1 x 3, 70% 3 x 3, then work to a 3RM (7-8 RPE)

Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric

Core Muscular Imbalance 1

1a. OH Carries Axle – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Optional Cardio, GPP, HIIT

Day 3

Front Squats – 1RM with 5 second Pause, then -15% for 3, and then -15% for max reps

Snatch Max Effort – Snatch Pull x 1, Snatch x 1, Hang Snatch x 1, and OH Squat x 1 Max

Clean & Jerk Max Effort – Clean Pull x 1, Clean x 1, Front Squat x 1, and Jerk x 2 Max

Clean Pulls – 95% 3 x 3

Core Muscular Imbalance 2

1b. Unilateral Farmer’s Carry – For Timed Events when you can carry 45 seconds x 3 sets move up in weight

Day 4

Jerk Recoveries – 5RM, then -10% for 5

Back Squat with Belt – 10RM, then -10% for 10 and then -15% for 10+

Strict Presses – 10RM, then -10% for 10 and then -15% for 10+

Unilateral RDLs – 3 x 8

Conditioning:

200m Lunges

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week71,Week72,Week73,Week74″]

Week 71

Day 1

Snatch – Snatch Max but no misses
Clean & Jerk – Work up to Clean & Jerk opener
Back Squat with Belt – 90% of 3RM for 1 x 3

Day 2

Front Squat with Belt – 1RM
P. Snatch – 65% 3 x 2
P. Clean & Jerk – 70% 3 x 1

Day 3

Snatch – Work up to opener
Clean & Jerk – Workup to last warm up Clean & Jerk
Back Squat w Belt + 50-100lb of weight releasers – Work up to 85% for 1 no weight releasers

Day 4

Snatch Max Effort – Max Snatch
Clean & Jerk Max Effort – Max Clean & Jerk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week70,Week71,Week72,Week73″]

Week 70

Day 1

Snatch – 90% for 3 x 1 (have to hit 3 singles), then max out allowed 1 miss
Clean & Jerk – 90% for 3 x 1 (have to hit 3 singles), then max out allowed 1 miss
Back Squat with Belt – 3RM, then -10% for 2 x 3

Day 2

Front Squat with Belt – 1RM Paused 7 sec at a 7RPE
P. Snatch – 1rm No misses
No Hook Hang Clean – 1rm No misses

Day 3

Snatch – 88% for 4 x 1 (have to hit 4 singles), then work up no misses
Clean & Jerk – 88% for 4 x 1 (have to hit 4 singles), then work up no misses
Back Squat w Belt + 50-100lb of weight releasers – 1RM, then -20% for 3 no weight releasers

Day 4

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Back Squat with Belt
Set 1 – (95% x 1) rest 2 minutes and then (85% x 3)
Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3)
Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (85% x 3)
Strict Presses
Set 1 – (95% x 1) rest 2 minutes and then (85% x 3)
Set 2 – (add 5 Kilos to each weight if possible)(95% x 1) rest 2 minutes and then (85% x 3)
Set 3 – (add 5 Kilos to each weight if possible)(95% x 1) rest 2 minutes and then (85% x 3)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week69,Week70,Week71,Week72″]

Week 69

Day 1

Snatch – 50% x 3, 60% x 3, 70% x 2, 75% 2 x 2, 80% x 2, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss
Clean & Jerk – 50% x 3, 60% x 3, 70% x 2, 75% 2 x 2, 80% x 2, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss
Back Squat with Belt – 3RM, then -10% for 2 x 3
Clean Pulls from Block – 105% 3 x 3 working up each set
Upper Muscular Imbalance 1
1a. KB One Arm Rows 3 x 8 each arm
1b. KB High Pulls 3 x 8 (lower slower than you pull up)

Day 2

Front Squat with Belt – 1RM Paused 7 sec at a 7RPE
P. Snatch – 68% for 3 x 3 then 1RM
No Hook Hang Clean – 63% for 3 x 3 then 1RM

Day 3

Snatch – 70% 1 x 2, 80% 1 x 2, 85% 1 x 1, work up but no misses
Clean & Jerk – 70% 1 x 2, 80% 1 x 2, 85% 1 x 1, work up but no misses
Back Squat w Belt + 50-100lb of weight releasers – 1RM (paused 3 sec), then -20% for 3 not paused & no weight releasers
Elevated Suitcase Deadlifts – 3 x 8 each side

Day 4

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Back Squat with Belt
Set 1 – (95% x 1) rest 2 minutes and then (80% x 4)
Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (80% x 4)
Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(95% x 1) rest 2 minutes and then (80% x 4+)
Strict Presses
Set 1 – (95% x 1) rest 2 minutes and then (80% x 4)
Set 2 – (add 5 Kilos to each weight if possible)(95% x 1) rest 2 minutes and then (80% x 4)
Set 3 – (add 5 Kilos to each weight if possible)(95% x 1) rest 2 minutes and then (80% x 4+)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week68,Week69,Week70,Week71″]

Week 68

Day 1

Snatch – 70% 1 x 3, 75% 1 x 2, 80% 1 x 2, 85% x 1, 73% 1 x 3, 78% 1 x 2, 83% x 1, 88% x 1, 90% x 1, max
Clean & Jerk – 70% 1 x 3, 75% 1 x 2, 80% 1 x 2, 85% x 1, 73% 1 x 3, 78% 1 x 2, 83% x 1, 88% x 1, 90% x 1, max
Back Squat with Belt – 3RM, then -10% for 2 x 3
Clean Pulls from Block – 105% 3 x 3 working up each set
Upper Muscular Imbalance 1
1a. KB One Arm Rows 3 x 8 each arm
1b. KB High Pulls 3 x 8 (lower slower than you pull up)

Day 2

Front Squat with Belt – 1RM Paused 7 sec at a 7RPE
P. Snatch – 65% for 3 x 3 then 3RM
No Hook Hang Clean – 60% for 3 x 3 then 3RM

Day 3

Snatch – 65% 1 x 3, 75% 1 x 2, 80% 1 x 2, 85% 1 x 1, 70% 1 x 3, 80% 1 x 2, 85% x 1, max
Clean & Jerk – 65% 1 x 3, 75% 1 x 2, 80% 1 x 2, 85% 1 x 1, 70% 1 x 3, 80% 1 x 2, 85% x 1, max
Back Squat w Belt + 50-100lb of weight releasers – 1RM (paused 5 sec), then -20% for 3 not paused & no weight releasers
Elevated Suitcase Deadlifts – 3 x 8 each side

Day 4

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Back Squat with Belt
Set 1 – (93% x 1) rest 2 minutes and then (78% x 4)
Set 2 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (78% x 4)
Set 3 – (add 5-10 Kilos to the 1 rep set if possible)(93% x 1) rest 2 minutes and then (78% x 4+)
Strict Presses
Set 1 – (93% x 1) rest 2 minutes and then (78% x 4)
Set 2 – (add 5 Kilos to each weight if possible)(93% x 1) rest 2 minutes and then (78% x 4)
Set 3 – (add 5 Kilos to each weight if possible)(93% x 1) rest 2 minutes and then (78% x 4+)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week67,Week68,Week69,Week70″]

Week 67

Day 1

Warm Up with Jerk Steps from Split – 35% x 3, 45% 2 x 3
Clean & Jerks – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% 2 x 1, work up allowed 2 misses
P. Cleans from Blocks with Bar at Knees – Max Single
High Bar Back Squat with Belt – 3RM, then -10% for 3
2″ Deficit RDLs with Mini or Light Band – 4 x 6 Progress ending with an 7-8 RPE

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat work up to 70% of Snatch
Snatch – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% 2 x 1, work up allowed 2 misses
No Hook and No Feet Snatch – Max Single
Heaving Snatch Balance – 1RM with 3 sec pause
Push Presses – 3RM
Upper Muscular Imbalance 2
1a. Plate Lateral Raises 3 x 10 reps
1b. Bentover Rows 3 x 5 reps
1c. Band Face Busters 3 x 12 reps

Day 3

Snatch from Short Blocks Bar Below Knee – 70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85% x 1, max
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85% x 1, max
High Bar Back Squat
Step – (50% straight weight + 25% Band Tension) 2 x 5 with 60 sec between sets
Step 2 – Work up to a heavy Double with the Bands keeping it at around a 8-9 RPE
Step 3 – Take Bands off and work up to a 1RM
Clean Grip Deadlift Paused at mid shin – 3RM(1st rep paused 1 sec), then -10% for 2 x 3 not paused
Core Muscular Imbalance 1
1. One arm OH Carries with a Fat Grip DB 3 x 40yd ea arm

Day 4

Snatch Max Effort – Snatch Max
Clean & Jerk Max Effort – Clean + Jerk Max
Back Squat with Belt
Set 1 – (95% x 1) rest 2 minutes and then (80% x 5)
Set 2 – (add 5 Kilos to each weight if possible)(95% x 1) rest 2 minutes and then (80% x 5)
Set 3 – (add 5 Kilos to each weight if possible)(95% x 1) rest 2 minutes and then (80% x 5)
Strict Presses
Set 1 – (95% x 1) rest 2 minutes and then (80% x 5)
Set 2 – (add 5 Kilos to each weight if possible)(95% x 1) rest 2 minutes and then (80% x 5)
Set 3 – (add 5 Kilos to each weight if possible)(95% x 1) rest 2 minutes and then (80% x 5)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week66,Week67,Week68,Week69″]

Week 66

Day 1

Warm Up with Jerk Steps from Split – 35% x 3, 40% 2 x 3
Clean & Jerks – 50% x 3, 60% x 3, 70% 2 x 2, 77% 2 x 2, 83% 2 x 1, 85% x 1
P. Cleans from Blocks with Bar at Knees – 75% for 3 x 3
High Bar Back Squat with Belt – 3RM(1st rep paused 1 sec), then -10% for 2 x 3 not paused
2″ Deficit RDLs with Mini or Light Band – 4 x 6 Progress ending with an 9-10 RPE

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat work up to 80% of Snatch
Snatch – 50% x 3, 60% x 3, 70% 2 x 2, 77% 2 x 2, 83% 2 x 1, 85% x 1
No Hook and No Feet Snatch – 70% for 3 x 3
Heaving Snatch Balance – 1RM with 3 sec pause, then -20% for 3 reps not paused
Push Presses – 3RM, then -10% for 2 x 3
Upper Muscular Imbalance 2
1a. Plate Lateral Raises 3 x 10 reps
1b. Bentover Rows 3 x 5 reps
1c. Band Face Busters 3 x 12 reps

Day 3

Snatch from Short Blocks Bar Below Knee – 70% x 3, 80% x 2, 85% x 1 (work up if no misses allowed 1 miss)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1 (work up if no misses allowed 1 miss)
High Bar Back Squat
Step – (60% straight weight + 25% Band Tension) 3 x 5 with 60 sec between sets
Step 2 – Work up to a heavy Double with the Bands keeping it at around a 8-9 RPE
Step 3 – Take Bands off and work up to a 1RM with an 8-9 RPE
Clean Grip Deadlift Paused at mid shin – 3RM(1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused
Core Muscular Imbalance 1
1. One arm OH Carries with a Fat Grip DB 3 x 40yd ea arm

Day 4

Snatch Max Effort – Snatch Max
Clean & Jerk Max Effort – Clean + Jerk Max
Back Squat with Belt
Set 1 – (93% x 2) rest 2 minutes and then (75% x 6)
Set 2 – (add 5 Kilos to each weight if possible)(93% x 2) rest 2 minutes and then (75% x 6)
Set 3 – (add 5 Kilos to each weight if possible)(93% x 2) rest 2 minutes and then (75% x 6)
Strict Presses
Set 1 – (93% x 2) rest 2 minutes and then (75% x 6)
Set 2 – (add 5 Kilos to each weight if possible)(93% x 2) rest 2 minutes and then (75% x 6)
Set 3 – (add 5 Kilos to each weight if possible)(93% x 2) rest 2 minutes and then (75% x 6)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week65,Week66,Week67,Week68″]

Week 65

Day 1

Warm Up with Jerk Steps from Split – 35% x 3, 45% 3 x 3
Clean & Jerks – 50% x 3, 60% x 3, 70% x 2, 75% 2 x 3, 80% 2 x 2, 85% 2 x 1, 88% 1 x 1, work up allowed 2 miss
P. Cleans from Blocks with Bar at Knees – 73% for 3 x 3 then 3RM
High Bar Back Squat with Belt – 3RM(1st rep paused 3 sec), then -10% for 2 x 3 not paused
2″ Deficit RDLs with Mini or Light Band – 4 x 6 Progress ending with an 8-9 RPE

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat work up to 78% of Snatch
Snatch – 50% x 3, 60% x 3, 70% x 2, 75% 2 x 3, 80% 2 x 2, 85% 2 x 1, 88% 1 x 1, work up allowed 2`miss
No Hook and No Feet Snatch – 68% for 3 x 3 then 3RM
Heaving Snatch Balance – 1RM with 5 sec pause, then -20% for 3 reps not paused
Push Presses – 3RM, then -10% for 2 x 3
Upper Muscular Imbalance 2
1a. Plate Lateral Raises 3 x 10 reps
1b. Bentover Rows 3 x 5 reps
1c. Band Face Busters 3 x 12 reps

Day 3

Snatch from Short Blocks Bar Below Knee – 70% 2 x 3, 80% 2 x 2, 85% 1 x 1, 75% 1 x 2, 83% 1 x 2, 88% 1 x 1, 90% 2 x 1 (work up if no misses)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% 2 x 3, 80% 2 x 2, 85% 1 x 1, 75% 1 x 2, 83% 1 x 2, 88% 1 x 1, 90% 2 x 1 (work up if no misses)
High Bar Back Squat
Step – (60% straight weight + 25% Band Tension) 4 x 5 with 60 sec between sets
Step 2 – Work up to a heavy Double with the Bands keeping it at around a 8-9 RPE
Step 3 – Take Bands off and work up to a 2RM with an 8-9 RPE
Clean Grip Deadlift Paused at mid shin – 3RM(1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
Core Muscular Imbalance 1
1. One arm OH Carries with a Fat Grip DB 3 x 40yd ea arm

Day 4

Snatch Max Effort – Snatch Pull + Snatch Max
Clean & Jerk Max Effort – Clean + Front Squat + Jerk Max
Back Squat with Belt
Set 1 – (90% x 2) rest 2 minutes and then (73% x 6)
Set 2 – (add 5 Kilos to each weight if possible)(90% x 2) rest 2 minutes and then (73% x 6)
Set 3 – (add 5 Kilos to each weight if possible)(90% x 2) rest 2 minutes and then (73% x 6)
Strict Presses
Set 1 – (90% x 2) rest 2 minutes and then (73% x 6)
Set 2 – (add 5 Kilos to each weight if possible)(90% x 2) rest 2 minutes and then (73% x 6)
Set 3 – (add 5 Kilos to each weight if possible)(90% x 2) rest 2 minutes and then (73% x 6)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week64,Week65,Week66,Week67″]

Week 64

Day 1

Warm Up with Jerk Steps from Split – 35% x 3, 45% 2 x 3
Clean & Jerks – 50% x 3, 60% x 3, 70% x 2, 75% 2 x 2, 80% 2 x 2, 85% 2 x 1, 88% 1 x 1, work up allowed 1 miss
P. Cleans from Blocks with Bar at Knees – 70% for 3 x 3 then 3RM
High Bar Back Squat with Belt – 3RM(1st rep paused 3 sec), then -10% for 2 x 3 not paused
2″ Deficit RDLs with Mini or Light Band – 4 x 6 Progress ending with an 7-8 RPE

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat work up to 75% of Snatch
Snatch – 50% x 3, 60% x 3, 70% x2, 75% 2 x 2, 80% 2 x 2, 85% 2 x 1, 88% 1 x 1, work up allowed 1 miss
No Hook and No Feet Snatch – 65% for 3 x 3 then 3RM
Heaving Snatch Balance – 1RM with 5 sec pause, then -20% for 3 reps not paused
Push Presses – 3RM, then -10% for 2 x 3
Upper Muscular Imbalance 2
1a. Plate Lateral Raises 3 x 10 reps
1b. Bentover Rows 3 x 5 reps
1c. Band Face Busters 3 x 12 reps

Day 3

Snatch from Short Blocks Bar Below Knee – 70% 2 x 3, 80% 2 x 2, 85% 3 x 1, 88% 2 x 1 (work up if no misses and stop at first miss)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% 2 x 3, 80% 2 x 2, 85% 3 x 1, 88% 2 x 1 (work up if no misses and stop at first miss)
High Bar Back Squat
Step 1 – (55% straight weight + 25% Band Tension) 4 x 5 with 60 sec between sets
Step 2 – Work up to a heavy Double with the Bands keeping it at around a 8-9 RPE
Step 3 – Take Bands off and work up to a 2RM with an 8-9 RPE
Clean Grip Deadlift Paused at mid shin – 3RM(1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
Core Muscular Imbalance 1
1. One arm OH Carries with a Fat Grip DB 3 x 40yd ea arm

Day 4

Snatch Max Effort – Snatch Pull + Snatch + Hang Snatch Max
Clean & Jerk Max Effort – Clean + Hang Clean + Front Squat + Jerk Max
Back Squat with Belt
Set 1 – (88% x 2) rest 2 minutes and then (70% x 6)
Set 2 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (70% x 6)
Set 3 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (70% x 6)
Strict Presses
Set 1 – (88% x 2) rest 2 minutes and then (70% x 6)
Set 2 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (70% x 6)
Set 3 – (add 5 Kilos to each weight if possible)(88% x 2) rest 2 minutes and then (70% x 6)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week63,Week64,Week65,Week66″]

Week 63

Day 1

Clean & Jerk from Blocks (Bar at Knee) – 55% x 3, 65% x 3, 75% 1 x 3, 80% 1 x 2, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss
No Hook P. Cleans from Blocks – max single
High Bar Back Squat with Belt – 5RM then -10% for 5+
2″ Deficit RDLs with Mini or Light Band 3 x 8 Progress ending with an 7-8 RPE
BB Elevated Hip Thrusts 3 x 8

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat (work up to 70% of Snatch)
Snatch from Blocks Bar at Knee – 55% x 3, 65% x 3, 75% 1 x 3, 80% 1 x 2, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss
Snatch from High Blocks (Power Position) – 3RM(no misses 8 RPE), then -10% for 2 x 3
OH Squats – 5RM, then -10% for 5+
Snatch Pulls – 95% for 3×3 with a 6 sec eccentric
Core Muscular Imbalance 1
1a. OH Carries Axle 3 x 40yd

Day 3

Front Squat (all reps 5 seconds eccentric and 4 sec concentric) – 3RM(Pausing all reps 5 sec in bottom and 10sec at top), then -10% for 2 x 3 all paused
Push Presses – 5RM, then -15% for 5+
Jerk Recoveries – 5RM
Snatch Grip Deadlift Paused at mid shin – 5RM(1st rep paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance 2
1a. Weighted Push-Ups 3 x 10
1b. KB Bat Wing Rows 3 x 10 w 2 sec pause
2c. KB High Pulls 3 x 10 reps (lower slower than you pull up)

Day 4

Snatch Max Effort – Snatch Max
Clean & Jerk Max Effort – Clean and Jerk Max
Back Squat with Belt
Set 1 – (90% x 3) rest 2 minutes and then (70% x 10)
Set 2 – (add 5 Kilos to each weight if possible)(90% x 3) rest 2 minutes and then (70% x 10)
Set 3 – (add 5 Kilos to each weight if possible)(90% x 3) rest 2 minutes and then (70% x 10)
Strict Presses
Set 1 – (90% x 3) rest 2 minutes and then (70% x 10)
Set 2 – (add 5 Kilos to each weight if possible)(90% x 3) rest 2 minutes and then (90% x 10)
Set 3 – (add 5 Kilos to each weight if possible)(90% x 3) rest 2 minutes and then (70% x 10)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week62,Week63,Week64,Week65″]

Week 62

Day 1

Clean & Jerk from Blocks (Bar at Knee) – 65% 2 x 3, 70% x 2, 75% 2 x 1, 80% x 1, 83% x 1
No Hook P. Cleans from Blocks – 65% for 2 x 3, 70% 3 x 3
High Bar Back Squat with Belt – 5RM (1st rep paused 1 sec), then -15% for 5+ not paused
2″ Deficit RDLs with Mini or Light Band 3 x 8 Progress ending with an 9-10 RPE
BB Elevated Hip Thrusts 3 x 8

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat (work up to 80% of Snatch)
Snatch from Blocks Bar at Knee – 65% 2 x 3, 70% x 2, 75% 2 x 1, 80% x 1, 83% x 1
Snatch from High Blocks (Power Position) – 3RM(no misses 8 RPE), then -10% for 2 x 3
OH Squats – 5RM, then -10% for 2 x 5
Snatch Pulls – 95% for 3×3 with a 6 sec eccentric
Core Muscular Imbalance 1
1a. OH Carries Axle 3 x 40yd

Day 3

Front Squat (all reps 5 seconds eccentric and 4 sec concentric) – 3RM(Pausing all reps 5 sec in bottom and 10sec at top), then -10% for 2 x 3 all paused
Push Presses – 5RM, then -15% for 2 x 5 (last set is 5+)
Jerk Recoveries – 5RM, then -10% for 5
Snatch Grip Deadlift Paused at mid shin – 5RM(1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance 2
1a. Weighted Push-Ups 3 x 10
1b. KB Bat Wing Rows 3 x 10 w 2 sec pause
2c. KB High Pulls 3 x 10 reps (lower slower than you pull up)

Day 4

Snatch Max Effort – Snatch Pull + Snatch Max
Clean & Jerk Max Effort – Clean + Front Squat + Jerk Max
Back Squat with Belt
Set 1 – (88% x 3) rest 2 minutes and then (68% x 10)
Set 2 – (add 5 Kilos to each weight if possible)(88% x 3) rest 2 minutes and then (68% x 10)
Set 3 – (add 5 Kilos to each weight if possible)(88% x 3) rest 2 minutes and then (68% x 10)
Strict Presses
Set 1 – (88% x 3) rest 2 minutes and then (68% x 10)
Set 2 – (add 5 Kilos to each weight if possible)(88% x 3) rest 2 minutes and then (68% x 10)
Set 3 – (add 5 Kilos to each weight if possible)(88% x 3) rest 2 minutes and then (68% x 10)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week61,Week62,Week63,Week64″]

Week 61

Day 1

Clean & Jerk from Blocks (Bar at Knee) – 75% 3 x 3, 80% 2 x 2, 85% x 2, 88% x 1
No Hook P. Cleans from Blocks – 68% for 2 x 3, 73% 2 x 3, work to max single no misses
High Bar Back Squat with Belt – 5RM(1st rep paused 3 sec), then -15% not paused for 3 x 5 (last set is 5+)
2″ Deficit RDLs with Mini or Light Band 3 x 8 Progress ending with an 8-9 RPE
BB Elevated Hip Thrusts 3 x 8

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat (work up to 78% of Snatch)
Snatch from Blocks Bar at Knee – 75% 3 x 3, 80% 2 x 2, 85% x 2, 88% x 1
Snatch from High Blocks (Power Position) – 3RM(no misses 8 RPE), then -10% for 2 x 3
OH Squats – 5RM, then -10% for 2 x 5
Snatch Pulls – 95% for 3×3 with a 6 sec eccentric
Core Muscular Imbalance 1
1a. OH Carries Axle 3 x 40yd

Day 3

Front Squat (all reps 5 seconds eccentric and 4 sec concentric) – 3RM(Pausing all reps 5 sec in bottom and 10sec at top), then -10% for 2 x 3 all paused
Push Presses – 5RM, then -15% for 2 x 5 (last set is 5+)
Jerk Recoveries – 5RM, then -10% for 5
Snatch Grip Deadlift Paused at mid shin – 5RM(1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance 2
1a. Weighted Push-Ups 3 x 10
1b. KB Bat Wing Rows 3 x 10 w 2 sec pause
2c. KB High Pulls 3 x 10 reps (lower slower than you pull up)

Day 4

Snatch Max Effort – Snatch Pull + Snatch + Hang Snatch Max
Clean & Jerk Max Effort – Clean + Hang Clean + Front Squat + Jerk Max
Back Squat with Belt
Set 1 – (85% x 3) rest 2 minutes and then (65% x 10)
Set 2 – (add 5 Kilos to each weight if possible)(85% x 3) rest 2 minutes and then (65% x 10)
Set 3 – (add 5 Kilos to each weight if possible)(85% x 3) rest 2 minutes and then (65% x 10)
Strict Presses
Set 1 – (85% x 3) rest 2 minutes and then (65% x 10)
Set 2 – (add 5 Kilos to each weight if possible)(85% x 3) rest 2 minutes and then (65% x 10)
Set 3 – (add 5 Kilos to each weight if possible)(85% x 3) rest 2 minutes and then (65% x 10)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week60,Week61,Week62,Week63″]

Week 60

Day 1

Clean & Jerk from Blocks (Bar at Knee) – 70% 2 x 3, 75% 2 x 2, 80% x 2, 85% x 1
No Hook P. Cleans from Blocks – 65% for 2 x 3, 70% 2 x 3, work to max single no misses
High Bar Back Squat with Belt – 5RM(1st rep paused 3 sec), then -15% not paused for 2 x 5 (last set is 5+)
2″ Deficit RDLs with Mini or Light Band 3 x 8 Progress ending with an 7-8 RPE
BB Elevated Hip Thrusts 3 x 8

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat (work up to 75% of Snatch)
Snatch from Blocks Bar at Knee – 70% 2 x 3, 75% 2 x 2, 80% x 2, 85% x 1
Snatch from High Blocks (Power Position) – 3RM(no misses 8 RPE), then -10% for 2 x 3
OH Squats – 5RM, then -10% for 2 x 5
Snatch Pulls – 95% for 3×3 with a 6 sec eccentric
Core Muscular Imbalance 1
1a. OH Carries Axle 3 x 40yd

Day 3

Front Squat (all reps 5 seconds eccentric and 4 sec concentric) – 3RM(Pausing all reps 5 sec in bottom and 10sec at top), then -10% for 2 x 3 all paused
Push Presses – 5RM, then -15% for 2 x 5 (last set is 5+)
Jerk Recoveries – 5RM, then -10% for 5
Snatch Grip Deadlift Paused at mid shin – 5RM(1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance 2
1a. Weighted Push-Ups 3 x 10
1b. KB Bat Wing Rows 3 x 10 w 2 sec pause
2c. KB High Pulls 3 x 10 reps (lower slower than you pull up)

Day 4

Snatch Max Effort – Snatch Pull + Snatch + Hang Snatch + OH Squat Max
Clean & Jerk Max Effort – Clean + Hang Clean + Front Squat + Jerk x 2 Max
Back Squat with Belt
Set 1 – (83% x 3) rest 2 minutes and then (63% x 10)
Set 2 – (add 5 Kilos to each weight if possible)(83% x 3) rest 2 minutes and then (63% x 10)
Set 3 – (add 5 Kilos to each weight if possible)(83% x 3) rest 2 minutes and then (63% x 10)
Strict Presses
Set 1 – (83% x 3) rest 2 minutes and then (63% x 10)
Set 2 – (add 5 Kilos to each weight if possible)(83% x 3) rest 2 minutes and then (63% x 10)
Set 3 – (add 5 Kilos to each weight if possible)(83% x 3) rest 2 minutes and then (63% x 10)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week59,Week60,Week61,Week62″]

Week 59

Day 1

Snatch – Max but no misses
Clean & Jerk – Work up to opener
Back Squat with Belt – 90% of 3RM for 1 x 3
Clean Pulls from Blocks – Off
Upper Muscular Imbalance: Off

Day 2

Front Squat with Belt – 1RM
Power Snatch from Blocks with Bar at Knees – 80% for 2 x 3, then 3RM
Power Clean & Jerk – 70% for 3 x 1
Core Muscular Imbalance – Off

Day 3

High Bar Back Squat with Belt – Work up to 85% for 1
Snatch – Work up to opener
Clean and Jerk – Workup to last warm up
Jerk from Blocks – Off
Jerk Recoveries – Off

Day 4

Snatch – Max
Clean & Jerk – Max
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week58,Week59,Week60,Week61″]

Week 58

Day 1

Snatch – 90% for 3 x 1 (have to hit 3 singles), then max out allowed 1 miss
Clean & Jerk – 90% for 3 x 1 (have to hit 3 singles), then max out allowed 1 miss
Back Squat with Belt – 3RM, then -10% for 2 x 3
Clean Pulls from Blocks – Off
Upper Muscular Imbalance: Off

Day 2

Front Squat with Belt – 1RM (paused 1 sec)
Power Snatch from Blocks with Bar at Knees – 73% for 3 x 3
No Hook Clean – 1RM allowed one miss
Core Muscular Imbalance – Off

Day 3

High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
Snatch – 88% for 4 x 1 (have to hit 4 singles), then work up no misses
Clean – 88% for 4 x 1 (have to hit 4 singles), then work up no misses
Jerk from Blocks – 1RM
Jerk Recoveries – Off

Day 4

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Back Squat with Belt – Take 90% for 5RM for 2 x 5
Strict Presses – Off
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week57,Week58,Week59,Week60″]

Week 57

Day 1

Snatch – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% x 1, 88% x 1, work up allowed 1 miss
Clean & Jerk – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% x 1, 88% x 1, work up allowed 1 miss
Back Squat with Belt – 3RM, then -10% for 2 x 3
Clean Pulls from Blocks – 105% for 3 x 3, working up ea set
Upper Muscular Imbalance:
Chest to Bar Pullups for 3-4 sets of 3-8 reps superset with KB High Pulls for 3-4 sets of 8 reps (lower more slowly than you pull up)
Conditioning: 400M Walking Lunges

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
Power Snatch from Blocks with Bar at Knees – 78% for 3 x 3, then 3RM
No Hook Clean – 68% for 2 x 2, 78%, for 1 x 2, 83% for 1 x 1, work up no misses
Core Muscular Imbalance – Elevated Suitcase Deadlifts – 3 x 8 each side

Day 3

High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Snatch – 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, work up but no misses
Clean – 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, work up but no misses
Jerk from Blocks – 1RM
Jerk Recoveries – 1RM, then -20% for 3

Day 4

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Back Squat with Belt – 5RM, then -10% for 2 x 5
Strict Presses – 1RM, then -20% for 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week56,Week57,Week58,Week59″]

Week 56

Day 1

Snatch – 65% for 1 x 3, 75% for 1 x 2, 85% for 1 x 1, 70% for 1 x 3, 80% for 1 x 2, 85% x 1, 90% for 2 x 1, max
Clean & Jerk – 65% for 1 x 3, 75% for 1 x 2, 85% for 1 x 1, 70% for 1 x 3, 80% for 1 x 2, 85% x 1, 90% for 2 x 1, max
Back Squat with Belt – 3RM, then -10% for 2 x 3
Clean Pulls from Blocks – 105% for 3 x 3, working up ea set
Upper Muscular Imbalance:
Chest to Bar Pullups for 3-4 sets of 3-8 reps superset with KB High Pulls for 3-4 sets of 8 reps (lower more slowly than you pull up)
Conditioning: 400M Walking Lunges

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
Power Snatch from Blocks with Bar at Knees – 75% for 3 x 3, then 3RM
No Hook Clean – 65% for 2 x 2, 75%, for 1 x 2, 80% for 1 x 1, work up no misses
Core Muscular Imbalance – Elevated Suitcase Deadlifts – 3 x 8 each side

Day 3

High Bar Back Squat with Belt – 1RM (paused 5 sec), then -20% for 3 not paused
Snatch – 65% for 1 x 3, 75% for 1 x 2, 85% for 1 x 1, 70% for 1 x 3, 80% for 1 x 2, 85% x 1, max
Clean – 65% for 1 x 3, 75% for 1 x 2, 85% for 1 x 1, 70% for 1 x 3, 80% for 1 x 2, 85% x 1, max
Jerk from Blocks – 1RM, then -15% for 2
Jerk Recoveries – 1RM, then -20% for 3

Day 4

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Back Squat with Belt – 5RM, then -10% for 2 x 5
Strict Presses – 3RM, then -10% for 2 x 3
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week55,Week56,Week57,Week58″]

Week 55

Day 1

Warm Up with Jerk Steps from Split – 35% x3, 40% for 2 x 3
Clean & Jerks – 50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1, 85% x 1
Power Cleans from Blocks with Bar at Knees – 73% for 3 x 3
High Bar Back Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
2″ Deficit RDLs with Mini or Light Band – 3 x 6, progress ending with a 9-10 RPE

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 80% of Snatch
Snatch – 50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1, 85% x 1
No Hook and No Feet Snatch – 65% x 3, 75% for 2 x 2, 80% x 1
Front Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Push Presses – 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Superset:
1a. Plate Lateral Raises – 3 x 10 reps
1b. Bentover Rows – 3 x 5 reps
1c. KB High Pulls – 3 x 10 reps (lower more slowly than the concentric)

Day 3

Snatch from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1 (work up if no misses allowed 1 miss)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1 (work up if no misses allowed 1 miss)
High Bar Back Squat – 1RM, then -15% for 3, and -25% for 5
Deadlift Paused at mid shin – 3RM (1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused
Core Muscular Imbalance – One arm OH Carries with a Fat Grip DB (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 4

Snatch – Max
Clean & Jerk – Max
Back Squat with Belt – 80% for 3 x 5 with last set 5+
Strict Presses – 5RM, then -10% for 2 x 5
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week54,Week55,Week56,Week57″]

Week 54

Day 1

Warm Up with Jerk Steps from Split – 35% x 3, 45% for 3 x 3
Clean & Jerks – 55% x 3, 65% x 3, 75% x 2, 80% for 1 x 2, 85% x 1, 90% for 2 x 1 work up allowed 2 misses
Power Cleans from Blocks with Bar at Knees – 78% for 3 x 3 then 3RM
High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
2″ Deficit RDLs with Mini or Light Band – 4 x 6, progress ending with a 8-9 RPE

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 78% of Snatch
Snatch – 55% x 3, 65% x 3, 75% x 2, 80% for 1 x 2, 85% x 1, 90% for 2 x 1 work up allowed 2 misses
No Hook and No Feet Snatch – 65% for 2 x 3, 75% for 2 x 2, 80% x 2, work up to max double
Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Push Presses – 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Superset:
1a. Plate Lateral Raises – 3 x 10 reps
1b. Bentover Rows – 3 x 5 reps
1c. KB High Pulls – 3 x 10 reps (lower more slowly than the concentric)

Day 3

Snatch from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% x 1, 75% for 1 x 2, 83% for 1 x 2, 88% x 1, 90% for 2 x 1 (work up if no misses)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% x 1, 75% for 1 x 2, 83% for 1 x 2, 88% x 1, 90% for 2 x 1 (work up if no misses)
High Bar Back Squat – 1RM, then -20% for 3, and -30% for 5
Deadlift Paused at mid shin – 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
Core Muscular Imbalance – One arm OH Carries with a Fat Grip DB (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 4

Snatch Max Effort – Snatch Pull x 1 and Snatch x 1 – Max
Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Back Squat with Belt – 77% for 5 x 5 with last set 5+
Strict Presses – 5RM, then -10% for 2 x 5
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week53,Week54,Week55,Week56″]

Week 53

Day 1

Warm Up with Jerk Steps from Split – 35% x 3, 45% for 2 x3
Clean & Jerks – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% x 1, 88% x 1, work up allowed 1 miss
Power Cleans from Blocks with Bar at Knees – 75% for 3 x 3 then 3RM
High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
2″ Deficit RDLs with Mini or Light Band – 4 x 6, progress ending with a 7-8 RPE

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 75% of Snatch
Snatch – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% x 1, 88% x 1, work up allowed 1 miss
No Hook and No Feet Snatch – 65% for 2 x 3, 75% for 2 x 2, work to max single no misses
Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Push Presses – 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Superset:
1a. Plate Lateral Raises – 3 x 10 reps
1b. Bentover Rows – 3 x 5 reps
1c. KB High Pulls – 3 x 10 reps (lower more slowly than the concentric)

Day 3

Snatch from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% x 1, 88% for 2 x 1 (work up if no misses and stop at first miss)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% x 1, 88% for 2 x 1 (work up if no misses and stop at first miss)
High Bar Back Squat – 1RM, then -20% for 3
Deadlift Paused at mid shin – 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
Core Muscular Imbalance – One arm OH Carries with a Fat Grip DB (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 1, and OH Squat x 1 – Max
Clean & Jerk Max Effort – Clean x 1, Front Squat x 2, and Jerk x 1 – Max
Back Squat with Belt – 75% for 5 x 5 with last set 5+
Strict Presses – 5RM, then -10% for 2 x 5
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week52,Week53,Week54,Week55″]

Week 52

Day 1

Warm Up with Jerk Press from split – 33% x 3, 38% for 2 x 3
Clean & Jerk – 55% x 3, 65% x 3, 75% for 1 x 3, 80% for 1 x 2, 85% for 1, 88% for 1, work up allowed 1 miss
No Hook and No Feet Clean – Max Single
High Bar Back Squat with Belt – 5RM, then -10% for 5+
2″ Deficit RDLs with Mini or Light Band – 3 x 8 Progress ending with an 7-8 RPE
BB Elevated Hip Thrusts – 3 x 8

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 70% of Snatch
Snatch – 55% x 3, 65% x 3, 75% for 1 x 3, 80% for 1 x 2, 85% for 1, 88% for 1, work up allowed 1 miss
Snatch from High Blocks (Power Position) – 3RM (no misses 8 RPE), then -10% for 2 x 3
Front Squat with Belt – 1RM paused 3 seconds, then -20% for 3 not paused
Snatch Pulls – Off
Core Muscular Imbalance – OH Carries Axle (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM, then -10% for 3+
Jerk from Block work – 1RM no pauses
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift Paused at mid shin – 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset:
1a. Unilateral Farmer’s Carry – 4 x 30 yd ea arm
1b. KB Bat Wing Rows – 3 x 10 w 2 sec pause
2c. KB High Pulls – 3 x 10 reps (lower more slowly than you pull up)

Day 4

Snatch Max Effort – High Hang Snatch to Snatch – Max
Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Back Squat with Belt – 8RM, then -15% for 8
Strict Presses – 8RM, then -10% for 8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week51,Week52,Week53,Week54″]

Week 51

Day 1

Warm Up with Jerk Press from split – 25% x 3, 30% for 2 x 3
Clean & Jerk – 50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1, 83% x 1
No Hook and No Feet Clean – 65% x 3, 75% for 2 x 2, 80% x 1
High Bar Back Squat with Belt – 5RM (1st rep paused 1 sec), then -15% for 5+ not paused
2″ Deficit RDLs with Mini or Light Band -3 x 8 Progress ending with an 9-10 RPE
BB Elevated Hip Thrusts – 3 x 8

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 80% of Snatch
Snatch – 50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1, 83% x 1
Snatch from High Blocks (Power Position) – 3RM (no misses 8 RPE), then -10% for 2 x 3
Front Squat with Belt – 1RM paused 3 seconds, then -20% for 3 not paused
Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric
Core Muscular Imbalance – OH Carries Axle (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM (1st rep paused 3 sec), then -10% for 3+ no pause
Jerk from Block work – Paused 3 sec in dip and catch – 1RM, then -20% for 3 x 2
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift Paused at mid shin – 5RM (1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset:
1a. Unilateral Farmer’s Carry – 4 x 30 yd ea arm
1b. KB Bat Wing Rows – 3 x 10 w 2 sec pause
2c. KB High Pulls – 3 x 10 reps (lower more slowly than you pull up)

Day 4

Snatch Max Effort – 3 Position Snatch Max
Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Back Squat with Belt – 8RM, then -15% for 4 x 8
Strict Presses – 8RM, then -10% for 2 x 8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week50,Week51,Week52,Week53″]

Week 50

Day 1

Warm Up with Jerk Press from split – 25% x3, 35% for 3 x 3
Clean & Jerk – 55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% x 1, 88% x 1
No Hook and No Feet Clean – 65% for 2 x 3, 75% for 2 x 2, 80% x 2, work up to max double
High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -15% not paused for 3 x 5 (last set is 5+)
2″ Deficit RDLs with Mini or Light Band -3 x 8 Progress ending with an 8-9 RPE
BB Elevated Hip Thrusts – 3 x 8

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 78% of Snatch
Snatch – 55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% x 1, 88% x 1
Snatch from High Blocks (Power Position) – 3RM (no misses 8 RPE), then -10% for 2 x 3
Front Squat with Belt – 1RM paused 5 seconds, then -20% for 3 not paused
Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric
Core Muscular Imbalance – OH Carries Axle (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 no pause & last set 3+
Jerk from Block work – Paused 3 sec in dip and catch – 1RM, then -20% for 2 x 2
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift Paused at mid shin – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset:
1a. Unilateral Farmer’s Carry – 4 x 30 yd ea arm
1b. KB Bat Wing Rows – 3 x 10 w 2 sec pause
2c. KB High Pulls – 3 x 10 reps (lower more slowly than you pull up)

Day 4

Snatch Max Effort – 3 Position Snatch Max
Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 2 – Max
Back Squat with Belt – 10RM, then -15% for 3 x 10
Strict Presses – 10RM, then -10% for 3 x 10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week49,Week50,Week51,Week52″]

Week 49

Day 1

Warm Up with Jerk Press from split – 25% x3, 35% for 2 x 3
Clean & Jerk – 50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1, 85% x 1
No Hook and No Feet Clean – 65% for 2 x 3, 75% for 2 x 2, work to max single no misses
High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -15% not paused for 2 x 5 (last set is 5+)
2″ Deficit RDLs with Mini or Light Band -3 x 8 Progress ending with an 7-8 RPE
BB Elevated Hip Thrusts – 3 x 8

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 75% of Snatch
Snatch – 50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1, 85% x1
Snatch from High Blocks (Power Position) – 3RM (no misses 8 RPE), then -10% for 2 x 3
Front Squat with Belt – 1RM paused 5 seconds, then -20% for 3 not paused
Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric
Core Muscular Imbalance – OH Carries Axle (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 no pause & last set 3+
Jerk from Block work – Paused 3 sec in dip and catch – 1RM, then -20% for 2 x 2
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift Paused at mid shin – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Superset:
1a. Unilateral Farmer’s Carry – 4 x 30 yd ea arm
1b. KB Bat Wing Rows – 3 x 10 w 2 sec pause
2c. KB High Pulls – 3 x 10 reps (lower more slowly than you pull up)

Day 4

Snatch Max Effort – 3 Position Snatch Max
Clean & Jerk Max Effort – Clean x 1, Front Squat x 2, and Jerk x 2 – Max
Back Squat with Belt – 10RM, then -15% for 2 x 10
Strict Presses – 10RM, then -10% for 2 x 10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week48,Week49,Week50,Week51″]

Week 48

Day 1

Snatch – Max but no misses
Clean & Jerk – Work up to Clean and Jerk opener
Back Squats – 90% of 3RM for 3 x 3
Strict Presses – Off
Upper Muscular Imbalance Work: Off

Day 2

Front Squat with Belt – 1RM
Power Snatch – 70% for 3 x 1
Power Clean and Jerk – 70% for 3 x 1
Core Muscular Imbalance – Off

Day 3

Snatch – Work up to opener
Clean and Jerk – Work up to last warm up
Jerk from Blocks – Off
High Bar Back Squat with Belt – Work up to 80% of 1RM for 2 x 3

Day 4: Test Day

Max Snatch
Max Clean and Jerk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week47,Week48,Week49,Week50″]

Week 47

Day 1

Snatch – 90% for 3 x 1 (have to hit 3 singles), then max out (allowed 1 miss)
Clean & Jerk – 90% for 3 x 1 (have to hit 3 singles), then max out (allowed 1 miss)
Back Squats – 3RM (1st rep paused 2 sec), then -10% for 2 x 3 not paused
Strict Presses – Off
Upper Muscular Imbalance Work:
1a. Plate Lateral Raises – 3 x 10 (lower more slowly than you pull up)
1b. KB High Pulls – 3 x 10 (lower more slowly than you pull up)

Day 2

Front Squat with Belt – 1RM with 1 sec pause, then -15% for 3
No Hook Clean – 1RM
Core Muscular Imbalance – Off

Day 3

Snatch – 88% for 4 x 1 (have to hit 4 singles), then work up but no misses
Clean – 88% for 4 x 1 (have to hit 4 singles), then work up but no misses
Jerk from Blocks – 1RM
High Bar Back Squat with Belt – 1RM, then -20% for 2 x 3

Day 4

Snatch Max Effort: Snatch (competition style 3 attempts)
Clean & Jerk Max Effort: Clean & Jerk (competition style 3 attempts)
Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 5RM, then -10% for 5 not paused
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week46,Week47,Week48,Week49″]

Week 46

Day 1

Snatch – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 1, 88% x 1, work up (allowed 1 miss)
Clean & Jerk – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 1, 88% x 1, work up (allowed 1 miss)
Back Squats – 3RM (1st rep paused 2 sec), then -10% for 2 x 3 not paused
Strict Presses – 3RM, then -20% for 3
Upper Muscular Imbalance Work:
1a. Plate Lateral Raises – 3 x 10 (lower more slowly than you pull up)
1b. KB High Pulls – 3 x 10 (lower more slowly than you pull up)

Day 2

Front Squat with Belt – 1RM with 1 sec pause, then -15% for 3
No Hook Clean – 3RM
Core Muscular Imbalance – Elevated Suitcase Deadlifts – 3 x 8 each side

Day 3

Snatch – 70% for 1 x 2, 80% for 1 x 2, 85% for 1, work up but no misses
Clean – 70% for 1 x 2, 80% for 1 x 2, 85% for 1, work up but no misses
Jerk from Blocks – 1RM
High Bar Back Squat with Belt – 1RM, then -20% for 2 x 3

Day 4

Snatch Max Effort: Snatch (competition style 3 attempts)
Clean & Jerk Max Effort: Clean & Jerk (competition style 3 attempts)
Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 5RM, then -10% for 3 x 5 not paused
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week45,Week46,Week47,Week48″]

Week 45

Day 1

Snatch – 65% for 1 x 3, 75% for 1 x 2, 85% x 1, 70% for 1 x 3, 80% for 1 x 2, 85% x 1, 90% for 2 x 1, max
Clean & Jerk – 65% for 1 x 3, 75% for 1 x 2, 85% for 1, 70% for 1 x 3, 80% for 1 x 2, 85% x 1, 90% for 2 x 1, max
Back Squats – 3RM (1st rep paused 2 sec), then -10% for 2 x 3 not paused
Strict Presses – 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Work:
1a. Plate Lateral Raises – 3 x 10 (lower more slowly than you pull up)
1b. KB High Pulls – 3 x 10 (lower more slowly than you pull up)

Day 2

Front Squat with Belt – 1RM with 1 sec pause, then -15% for 3
No Hook Clean – 3RM
Core Muscular Imbalance – Elevated Suitcase Deadlifts – 3 x 8 each side

Day 3

Snatch – 65% for 1 x 3, 75% for 1 x 2, 85% for 1, 70% for 1 x 3, 80% for 1 x 2, 85% x 1, max
Clean – 65% for 1 x 3, 75% for 1 x 2, 85% 1, 70% for 1 x 3, 80% for 1 x 2, 85% x 1, max
Jerk from Blocks – 1RM, then -15% for 2
High Bar Back Squat with Belt – 1RM (2 sec pause), then -20% for 2 x 3

Day 4

Snatch Max Effort: Snatch (competition style 3 attempts)
Clean & Jerk Max Effort: Clean & Jerk (competition style 3 attempts)
Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 5RM, then -10% for 3 x 5 not paused
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week44,Week45,Week46,Week47″]

Week 44

Day 1

Warm Up with Jerk Steps from Split – 35% x 3, 45% for 2 x 3
Clean & Jerks – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work up (allowed 2 misses)
Power Cleans from Blocks with Bar at Knees – 80% for 2 x 3, then 3RM
Front Squats – 1RM with 3 sec pause, then -15% for 2 x 3
Push Presses – 3RM
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Snatch – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work up (allowed 2 misses)
Power Snatch from Blocks with Bar at Knees – 80% for 2 x 3, then 3RM
Back Squat – 3RM, then -15% for 2 x 3 and last set 3+
BB Elevated Hip Thrusts – 4 x 6
Core Muscular Imbalance – One arm carries with a fat grip DB (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 3

Snatch Max Effort: Snatch – Max
Clean & Jerk Max Effort: Clean and Jerk – Max
Front Squats – 1RM with 1 second Pause, then -15% for 3
Muscle Snatches – 3 x 5

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)
Jerk Recoveries – 3RM, then -10% for 3
Strict Presses – 5RM, then -10% for 2 x 5
Kang Squats – Start with weight from 3rd set of last week – 4 x 5, increase weight 5lb each set
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week43,Week44,Week45,Week46″]

Week 43

Day 1

Warm Up with Jerk Steps from Split – 35% x 3, 40% for 2 x 3
Clean & Jerks – 50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1, 85% x 1
Power Cleans from Blocks with Bar at Knees – 73% for 3 x 3
Front Squats – 1RM with 3 sec pause, then -15% for 2 x 3
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Snatch – 50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1, 85% x 1
Power Snatch from Blocks with Bar at Knees – 73% for 3 x 3
Back Squat – 3RM, then -15% for 2 x 3 and last set 3+
BB Elevated Hip Thrusts – 4 x 6
Core Muscular Imbalance – One arm carries with a fat grip DB (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 3

Snatch Max Effort: Snatch Pull x 1, Snatch x 1 – Max
Clean & Jerk Max Effort: Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Front Squats – 1RM with 1 second Pause, then -15% for 3
Muscle Snatches – 3 x 5

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)
Jerk Recoveries – 3RM, then -10% for 3
Strict Presses – 5RM, then -10% for 2 x 5
Kang Squats – Start with weight from 3rd set of last week – 4 x 5, increase weight 5lb each set
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week42,Week43,Week44,Week45″]

Week 42

Day 1

Warm Up with Jerk Steps from Split – 35% x3, 45% for 3 x 3
Clean & Jerks – 55% x 3, 65% x 3, 75% x 2, 80% for 1 x 2, 85% x 1, 90% for 2 x 1, work up (allowed 2 misses)
Power Cleans from Blocks with Bar at Knees – 78% for 3 x 3, then 3RM
Front Squats – 3RM, then -10% for 3 and then -15% for 3+
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Snatch – 55% x 3, 65% x 3, 75% x 2, 80% for 1 x 2, 85% x 1, 90% for 2 x 1, work up (allowed 2 misses)
Power Snatch from Blocks with Bar at Knees – 78% for 3 x 3, then 3RM
Back Squat – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3 no pauses and last set 3+
BB Elevated Hip Thrusts – 4 x 6
Core Muscular Imbalance – One arm carries with a fat grip DB (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 3

Snatch Max Effort: Snatch Pull x 2, Snatch x 1 – Max
Clean & Jerk Max Effort: Clean x 1, Front Squat x 1, and Jerk x 2 – Max
Front Squats – 1RM with 1 second Pause, then -15% for 3
Muscle Snatches – 3 x 5

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)
Jerk Recoveries – 3RM, then -10% for 3
Strict Presses – 5RM, then -10% for 2 x 5
Kang Squats – Start with weight from 3rd set of last week – 4 x 5, increase weight 5lb each set
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week41,Week42,Week43,Week44″]

Week 41

Day 1

Warm Up with Jerk Steps from Split – 35% x3, 45% for 2 x 3
Clean & Jerks – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% x 1, 88% x 1, work up (allowed 1 miss)
Power Cleans from Blocks with Bar at Knees – 75% for 3 x 3, then 3RM
Front Squats – 3RM, then -10% for 3 and then -15% for 3+
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Snatch – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% x 1, 88% x 1, work up (allowed 1 miss)
Power Snatch from Blocks with Bar at Knees – 75% for 3 x 3, then 3RM
Back Squat – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3 no pauses and last set 3+
BB Elevated Hip Thrusts – 4 x 6
Core Muscular Imbalance – One arm carries with a fat grip DB (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 3

Snatch Max Effort: Snatch Pull x 1, Snatch x 1, Hang Snatch x 1, and OH Squat x 1 – Max
Clean & Jerk Max Effort: Clean Pull x 1, Clean x 1, Front Squat x 1, and Jerk x 2 – Max
Front Squats – 1RM with 1 second Pause, then -15% for 3
Muscle Snatches – 3 x 5

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)
Jerk Recoveries – 3RM, then -10% for 3
Strict Presses – 5RM, then -10% for 2 x 5
Kang Squats – Start with 33% of Back Squat for 4 x 5, work up each set 5lbs
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week40,Week41,Week42,Week43″]

Week 40

Day 1

Front Squat – 3RM, then -10% for 3 and then -15% for 3+
Clean & Jerk – Work to a 3RM (RPE 8-9), then -10% for 3
Clean Deadlift Paused at mid shin – 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 1:
1a. Closegrip Bench Press – 3 x 8
1b. Bentover Rows – 3 x 10
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Back Squats – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3 no pauses and last set 3+
Snatch – Work to a 3RM (RPE 8-9), then -10% for 3
Jerk from Block work (Paused 3 sec in dip and catch) – 3RM
Core Muscular Imbalance – OH Axle Carries (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 3

Snatch Max Effort: Snatch x 1, Hang Snatch x 1 – Max
Clean & Jerk Max Effort: Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Front Squats – 1RM with 1 second Pause, then -15% for 3
Core Muscular Imbalance – Unilateral Farmer’s Carry (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 4

Jerk Recoveries – 5RM, then -10% for 5
Back Squat with Belt – 8RM, then -10% for 8 and then -15% for 8+
Push Presses – 5RM, then -10% for 2 x 5
Unilateral RDLs – 3 x 8
Conditioning: 200M Walking Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week39,Week40,Week41,Week42″]

Week 39

Day 1

Front Squat – 5RM, then -10% for 5 and then -15% for 5+
Clean & Jerk – 55% x 3, 65% x 3, 75% for 3 x 3, then work to a 3RM RPE 8
Clean Deadlift Paused at mid shin – 5RM (1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 1:
1a. Closegrip Bench Press – 3 x 8
1b. Bentover Rows – 3 x 10
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Back Squats – 5 x 5 with last set max reps (if completed all reps last week, add 5-10lb)
Snatch – 55% x 3, 65% x 3, 75% for 3 x 3, then work to a 3RM RPE 8
Jerk from Block work (Paused 3 sec in dip and catch) – 3RM, then -15% for 2 x 3
Core Muscular Imbalance – OH Axle Carries (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 3

Snatch Max Effort: Snatch Pull x 1, Snatch x 1, Hang Snatch x 1 – Max
Clean & Jerk Max Effort: Clean x 1, Front Squat x 1, and Jerk x 2 – Max
Front Squats – 1RM with 3 second Pause, then -15% for 3, and then -15% for max reps
Core Muscular Imbalance – Unilateral Farmer’s Carry (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 4

Jerk Recoveries – 5RM, then -10% for 5
Back Squat with Belt – 10RM, then -10% for 10 and then -15% for 10+
Push Presses – 5RM, then -10% for 2 x 5
Unilateral RDLs – 3 x 8
Conditioning: 200M Walking Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week38,Week39,Week40,Week41″]

Week 38

Day 1

Front Squat – 5RM, then -10% for 5 and then -15% for 5+
Clean & Jerk – 53% x 3, 63% x 3, 73% for 3 x 3, then work to a 3RM RPE 7-8
Clean Deadlift Paused at mid shin – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 1:
1a. Closegrip Bench Press – 3 x 10
1b. Bentover Rows – 3 x 10
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Back Squats – 5 x 5 with last set max reps (if completed all reps last week, add 5-10lb)
Snatch – 53% x 3, 63% x 3, 73% for 3 x 3, then work to a 3RM RPE 7-8
Jerk from Block work (Paused 3 sec in dip and catch) – 3RM, then -15% for 2 x 3
Core Muscular Imbalance – OH Axle Carries (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 3

Snatch Max Effort: Snatch Pull x 1, Snatch x 1, Hang Snatch x 1 – Max
Clean & Jerk Max Effort: Clean x 1, Front Squat x 1, and Jerk x 2 – Max
Front Squats – 1RM with 5 second Pause, then -15% for 3, and then -15% for max reps
Core Muscular Imbalance – Unilateral Farmer’s Carry (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 4

Jerk Recoveries – 5RM, then -10% for 5
Back Squat with Belt – 10RM, then -10% for 10 and then -15% for 10+
Push Presses – 5RM, then -10% for 2 x 5
Unilateral RDLs – 3 x 8
Conditioning: 200M Walking Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week37,Week38,Week39,Week40″]

Week 37

Day 1

Front Squat – 5RM, then -10% for 5 and then -15% for 5+
Clean & Jerk – 50% x 3, 60% x 3, 70% for 3 x 3, then work to a 3RM RPE 7-8
Clean Deadlift Paused at mid shin – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 1:
1a. Closegrip Bench Press – 3 x 10
1b. Bentover Rows – 3 x 10
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Back Squats – 5 x 5 with last set max reps (start with 80% of 1RM and then progress)
Snatch 50% x 3, 60% x 3, 70% for 3 x 3, then work to a 3RM RPE 7-8
Jerk from Block work (Paused 3 sec in dip and catch) – 3RM, then -15% for 2 x 3
Core Muscular Imbalance – OH Axle Carries (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 3

Snatch Max Effort: Snatch Pull x 1, Snatch x 1, Hang Snatch x 1, and OH Squat x 1 – Max
Clean & Jerk Max Effort: Clean Pull x 1, Clean x 1, Front Squat x 1, and Jerk x 2 – Max
Front Squats – 1RM with 5 second Pause, then -15% for 3, and then -15% for max reps
Core Muscular Imbalance – Unilateral Farmer’s Carry (when you can carry for 3 sets of 45 seconds unbroken, go up in weight)

Day 4

Jerk Recoveries – 5RM, then -10% for 5
Back Squat with Belt – 10RM, then -10% for 10 and then -15% for 10+
Push Presses – 5RM, then -10% for 2 x 5
Unilateral RDLs – 3 x 8
Conditioning: 200M Walking Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week36,Week37,Week38,Week39″]

Week 36

Day 1

Snatch – Max but no misses
Clean & Jerk – Work up to Clean & Jerk opener
Back Squat with Belt – 90% of 3RM for 3
Clean Pulls from Blocks – Off
Upper Muscular Imbalance Work 1: Off
Conditioning: Off

Day 2

Front Squat with Belt – 1RM
Power Snatch – 70% for 3 sets of 1
Power Clean and Jerk – 70% for 3 sets of 1
Core Muscular Imbalance 1 – Off
Conditioning: Off

Day 3

Snatch – Work up to opener
Clean & Jerk – Work up to last warm up for Clean & Jerk
High Bar Back Squat with Belt – Work up to 85% for 1
BB Elevated Hip Thrusts with Band Around Knees – Off

Day 4

Snatch Max Effort – Max Snatch
Clean & Jerk Max Effort – Max Clean & Jerk
Back Squat with Belt – Off
Strict Presses – Off
Conditioning: Off
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week35,Week36,Week37,Week38″]

Week 35

Day 1

Snatch – 90% for 3 sets of 1 (have to hit 3 singles), then max out (allowed 1 miss)
Clean & Jerk – 90% for 3 sets of 1 (have to hit 3 singles), then max out (allowed 1 miss)
Back Squat with Belt – 3RM, then -10% for 3
Clean Pulls from Blocks – Off
Upper Muscular Imbalance Work 1: Off
Conditioning: Off

Day 2

Front Squat with Belt – 1RM
No Feet Snatch – 1RM (allowed 1 miss)
No Hook Clean – 1RM (allowed 1 miss)
Core Muscular Imbalance 1 – Off
Conditioning: Off

Day 3

Snatch – 88% for 4 sets of 1 (have to hit 4 singles), then work up (no misses)
Clean & Jerk – 88% for 4 sets of 1 (have to hit 4 singles), then work up (no misses)
High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6

Day 4

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Back Squat with Belt – Take 90% for 5RM for 2 x 5
Strict Presses – Off
Conditioning: Off
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week34,Week35,Week36,Week37″]

Week 34

Day 1

Snatch – 50% x 3, 60% x 3, 70% x 2, 75% for 2 sets of 2, 80% x 1, 85% x 1, 88% x 1, work up (allowed 1 miss)
Clean & Jerk – 50% x 3, 60% x 3, 70% x 2, 75% for 2 sets of 2, 80% x 1, 85% x 1, 88% x 1, work up (allowed 1 miss)
Back Squat with Belt – 3RM, then -10% for 2 x 3
Clean Pulls from Blocks – 105% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Chest to Bar Pullups – 3-4 sets x 3-8 reps
1b. Z-Press with a DB or BB – 3 x 10
1b. KB High Pulls (lower slower than you pull up) – 3-4 sets x 8 reps
Conditioning: 400M Walking Lunges (bodyweight only)

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
No Feet Snatch – 68% 2×2+2, 78%, 1×2+2, 83% 1×1+1, work up no misses
No Hook Clean – 68% 2×2+2, 78%, 1×2+2, 83% 1×1+1, work up no misses
Core Muscular Imbalance 1 – Elevated Suitcase Deadlifts – 3 x 8 reps each side
Conditioning: 400M Walking Lunges (bodyweight only)

Day 3

Snatch – 70% for 1 set of 2, 80% for 1 set of 2, 85% x 1, work up but no misses
Clean & Jerk – 70% for 1 set of 2, 80% for 1 set of 2, 85% x 1, work up but no misses
High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6

Day 4

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Back Squat with Belt – 5RM, then -10% for 2 x 5
Strict Presses – 1RM, then -10% for 2 x 3
Conditioning: 400M Walking Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week33,Week34,Week35,Week36″]

Week 33

Day 1

Snatch – 65% for 1 set of 3, 75% for 1 set of 2, 85% x 1, 70% for 1 set of 3, 80% for 1 set of 2, 85% x 1, 90% for 2 sets of 1, max
Clean & Jerk – 65% for 1 set of 3, 75% for 1 set of 2, 85% x 1, 70% for 1 set of 3, 80% for 1 set of 2, 85% x 1, 90% for 2 sets of 1, max
Back Squat with Belt – 3RM, then -10% for 2 x 3
Clean Pulls from Blocks – 105% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Chest to Bar Pullups – 3-4 sets x 3-8 reps
1b. Z-Press with a DB or BB – 3 x 10
1b. KB High Pulls (lower slower than you pull up) – 3-4 sets x 8 reps
Conditioning: 400M Walking Lunges (bodyweight only)

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
No Feet Snatch – 65% 2×2+2, 75%, 1×2+2, 80% 1×1+1, work up no misses
No Hook Clean – 65% 2×2+2, 75%, 1×2+2, 80% 1×1+1, work up no misses
Core Muscular Imbalance 1 – Elevated Suitcase Deadlifts – 3 x 8 reps each side
Conditioning: 400M Walking Lunges (bodyweight only)

Day 3

Snatch – 65% for 1 set of 3, 75% for 1 set of 2, 85% x 1, 70% for 1 set of 3, 80% for 1 set of 2, 85% x 1, max
Clean & Jerk – 65% for 1 set of 3, 75% for 1 set of 2, 85% x 1, 70% for 1 set of 3, 80% for 1 set of 2, 85% x 1, max
High Bar Back Squat with Belt – 1RM (paused 5 sec), then -20% for 3 not paused
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6

Day 4

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Back Squat with Belt – 5RM, then -10% for 2 x 5
Strict Presses – 3RM, then -10% for 2 x 3
Conditioning: 400M Walking Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week32,Week33,Week34,Week35″]

Week 32

Day 1

Clean & Jerk – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% for 2 sets of 1, work up (allowed 2 misses)
Power Cleans from Blocks with Bar at Knees – 80% for 2 x 3, then 3RM
High Bar Back Squat with Belt – 3RM (no pause), then -10% for 3
Kang Squats – Start with weight from 3rd set of last week – Do 3 x 6, increase weight 5lb ea set
Push Presses – 3RM
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Front Squat with Belt – 3RM (no pause), then -10% for 3
Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 70% of Snatch
Snatch – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% for 2 sets of 1, work up (allowed 2 misses)
P. Snatch from Blocks with Bar at Knees – 80% for 2 x 3, then 3RM
Core Muscular Imbalance: One arm OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)
Conditioning: 200M Walking Lunges (bodyweight only)

Day 3

High Bar Back Squat – 1RM
Snatch from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85%x 1, max
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85%x 1, max
Jerk Recoveries – 3RM, then -10% for 3
Deadlift (paused at mid-shin) – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Upper Muscular Imbalance Work 1:
1a. Bentover Rows – 3 x 10
1b. Z-Press with a DB or BB – 3 x 10
1b. KB High Pulls (lower slower than you pull up) – 3 x 10

Day 4

Snatch Max Effort – Snatch Max
Clean and Jerk Max Effort – Clean and Jerk – Max
Back Squat with Belt – 88% for 2 x 5 – last set do as many reps as possible (do at least 5 and leave one in the tank)
Strict Presses – 5RM, then -10% for 2 x 5
BB Elevated Hip Thrusts – 4 x 6
Conditioning: 200M – 400M Walking Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week31,Week32,Week33,Week34″]

Week 31

Day 1

Clean & Jerk – 50% x 3, 60% x 3, 70% for 2 sets of 2, 77% x 2, 83% x 1, 85% x 1
Power Cleans from Blocks with Bar at Knees – 73% for 3 x 3
High Bar Back Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 (not paused)
Kang Squats – Start with weight from 3rd set of last week – Do 3 x 6, increase weight 5lb ea set
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Front Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 (not paused)
Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 80% of Snatch
Snatch – 50% x 3, 60% x 3, 70% for 2 sets of 2, 77% x 2, 83% x 1, 85% x 1
P. Snatch from Blocks with Bar at Knees – 73% for 3 x 3
Core Muscular Imbalance: One arm OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)
Conditioning: 200M Walking Lunges (bodyweight only)

Day 3

High Bar Back Squat – 1RM, then -15% for 3, then -25% for 5
Snatch from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1, (work up if no misses, allowed 1 miss)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1, (work up if no misses, allowed 1 miss)
Jerk Recoveries – 3RM, then -10% for 3
Deadlift (paused at mid-shin) – 3RM (1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused
Upper Muscular Imbalance Work 1:
1a. Bentover Rows – 3 x 10
1b. Z-Press with a DB or BB – 3 x 10
1b. KB High Pulls (lower slower than you pull up) – 3 x 10

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 1 – Max
Clean and Jerk Max Effort – Clean x 1, Front Squat x 1, Jerk x 1 – Max
Back Squat with Belt – 85% for 3 x 5 – last set do as many reps as possible (do at least 5 and leave one in the tank)
Strict Presses – 5RM, then -10% for 2 x 5
BB Elevated Hip Thrusts – 4 x 6
Conditioning: 200M – 400M Walking Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week30,Week31,Week32,Week33″]

Week 30

Day 1

Clean & Jerk – 55% x 3, 65% x 3, 75% x 2, 80% for 1 set of 2, 85% x 1, 90% for 2 sets of 1, work up (allowed 2 misses)
Power Cleans from Blocks with Bar at Knees – 78% for 3 x 3, then 3RM
High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 (not paused)
Kang Squats – Start with weight from 3rd set of last week – Do 4 x 6, increase weight 5lb ea set
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 (not paused)
Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 78% of Snatch
Snatch – 55% x 3, 65% x 3, 75% x 2, 80% for 1 set of 2, 85% x 1, 90% for 2 sets of 1, work up (allowed 2 misses)
P. Snatch from Blocks with Bar at Knees – 78% for 3 x 3, then 3RM
Core Muscular Imbalance: One arm OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)
Conditioning: 200M Walking Lunges (bodyweight only)

Day 3

High Bar Back Squat – 1RM, then -20% for 3, then -30% for 5
Snatch from Blocks (Short or Medium Blocks) – 70% for 2 sets of 3, 80% for 2 sets of 2, 85% x 1, 75% for 1 set of 2, 83% for 1 set of 2, 88% x 1, 90% for 2 sets of 1 (work up if no misses)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% for 2 sets of 3, 80% for 2 sets of 2, 85% x 1, 75% for 1 set of 2, 83% for 1 set of 2, 88% x 1, 90% for 2 sets of 1 (work up if no misses)
Jerk Recoveries – 3RM, then -10% for 3
Deadlift (paused at mid-shin) – 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
Upper Muscular Imbalance Work 1:
1a. Bentover Rows – 3 x 10
1b. Z-Press with a DB or BB – 3 x 10
1b. KB High Pulls (lower slower than you pull up) – 3 x 10

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 2 – Max
Clean and Jerk Max Effort – Clean Pull x 1, Clean x 1, Front Squat x 1, Jerk x 1 – Max
Back Squat with Belt – 83% for 5 x 5 – last set do as many reps as possible (do at least 5 and leave one in the tank)
Strict Presses – 5RM, then -10% for 2 x 5
BB Elevated Hip Thrusts – 4 x 6
Conditioning: 200M – 400M Walking Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week29,Week30,Week31,Week32″]

Week 29

Day 1

Clean & Jerk – 50% x 3, 60% x 3, 70% x 2, 75% for 2 sets of 2, 80% x 1, 85% x 1, 88% x 1, work up (allowed 1 miss)
Power Cleans from Blocks with Bar at Knees – 75% for 3 x 3, then 3RM
High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 (not paused)
Kang Squats – Start with 35% of Back Squat for 4 x 6, work up each set 5 lbs
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 (not paused)
Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 75% of Snatch
Snatch – 50% x 3, 60% x 3, 70% x 2, 75% for 2 sets of 2, 80% x 1, 85% x 1, 88% x 1, work up (allowed 1 miss)
P. Snatch from Blocks with Bar at Knees – 75% for 3 x 3, then 3RM
Core Muscular Imbalance: One arm OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)
Conditioning: 200M Walking Lunges (bodyweight only)

Day 3

High Bar Back Squat – 1RM, then -20% for 3
Snatch from Blocks (Short or Medium Blocks) – 70% for 2 sets of 3, 80% for 2 sets of 2, 85% x 1, 88% for 2 sets of 1 (work up if no misses and stop at first miss)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% for 2 sets of 3, 80% for 2 sets of 2, 85% x 1, 88% for 2 sets of 1 (work up if no misses and stop at first miss)
Jerk Recoveries – 3RM, then -10% for 3
Deadlift (paused at mid-shin) – 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
Upper Muscular Imbalance Work 1:
1a. Bentover Rows – 3 x 10
1b. Z-Press with a DB or BB – 3 x 10
1b. KB High Pulls (lower slower than you pull up) – 3 x 10

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, OH Squat x 1 – Max
Clean and Jerk Max Effort – Clean Pull x 1, Clean x 2, Front Squat x 1, Jerk x 2 – Max
Back Squat with Belt – 80% for 5 x 5 – last set do as many reps as possible (do at least 5 and leave one in the tank)
Strict Presses – 5RM, then -10% for 2 x 5
BB Elevated Hip Thrusts – 4 x 6
Conditioning: 200M – 400M Walking Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week28,Week29,Week30,Week31″]

Week 28

Day 1

High Bar Back Squat with Belt – 5RM (no pause), then -10% for max reps not paused (do at least 5 reps)
Clean & Jerk – 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1, work up (allowed 1 miss)
No Hook and No Feet Clean – Max single
RDLs – 3 x 8
Push Presses – 5RM, then -10% for 2 x 5
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Front Squat with Belt – 1RM (paused 3 sec), then -20% for 3 (not paused)
Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses and 1 OH Squat – Work up to 70% of Snatch
Snatch – 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1, work up (allowed 1 miss)
No Hook and No Feet Snatch – Max single
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM (no pause), then -10% for as many reps as possible no paused (do at least 3)
Jerk from Block Work – 1RM
Jerk Recoveries – 5RM, then -10% for 2 x 5
Clean Deadlift (paused at mid-shin) – 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 1:
1a. Chest to Bar Pullups – 3-4 sets of submaximal reps
1b. Dips – 3-4 sets of submaximal reps
1b. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 1, Hang Snatch x 1, OH Squat x 1 – Max
Clean and Jerk Max Effort – Clean Pull x 1, Clean x 2, Front Squat x 1, Jerk x 1 – Max
Back Squat with Belt – 8RM, then -15% for 2 x 8
Strict Presses – 8RM, then -10% for 2 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week27,Week28,Week29,Week30″]

Week 27

Day 1

High Bar Back Squat with Belt – 5RM (1st rep paused 1 sec), then -10% for max reps not paused (do at least 5 reps)
Clean & Jerk – 50% x 3, 60% x 3, 65% for 2 sets of 3, 72% x 2, 80% x 1, 83% x 1
No Hook and No Feet Clean – 65% x3, 75% for 2 sets of 2, 80% x 1
RDLs – 3 x 8
Push Presses – 5RM, then -10% for 2 x 5
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Front Squat with Belt – 1RM (paused 3 sec), then -20% for 3 (not paused)
Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses and 1 OH Squat – Work up to 80% of Snatch
Snatch – 50% x 3, 60% x 3, 65% for 2 sets of 3, 72% x 2, 80% x 1, 83% x 1
No Hook and No Feet Snatch – 65% x3, 75% for 2 sets of 2, 80% x 1
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM (1st rep paused 1 seconds), then -10% for as many reps as possible no paused (do at least 3)
Jerk from Block Work (Paused 3 sec in dip and catch) – 1RM, then -20% for 3 x 2
Jerk Recoveries – 5RM, then -10% for 2 x 5
Clean Deadlift (paused at mid-shin) – 5RM (1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 1:
1a. Chest to Bar Pullups – 3-4 sets of submaximal reps
1b. Dips – 3-4 sets of submaximal reps
1b. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, OH Squat x 1 – Max
Clean and Jerk Max Effort – Clean Pull x 1, Clean x 2, Front Squat x 1, Jerk x 2 – Max
Back Squat with Belt – 8RM, then -10% for 2 x 8
Strict Presses – 8RM, then -10% for 2 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week26,Week27,Week28,Week29″]

Week 26

Day 1

High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 3 x 5 not paused (last set do as many as possible)
Clean & Jerk – 55% x 3, 65% x 3, 75% for 2 sets of 3, 80% for 2 sets of 2, 85% x 1, 88% x 1
No Hook and No Feet Clean – 65% for 2 sets of 3, 75% for 2 sets of 2, 80% x 2, work to max double
RDLs – 3 x 8
Push Presses – 5RM, then -10% for 2 x 5
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Front Squat with Belt – 1RM (paused 5 sec), then -20% for 3 (not paused)
Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses and 1 OH Squat – Work up to 78% of Snatch
Snatch – 55% x 3, 65% x 3, 75% for 2 sets of 3, 80% for 2 sets of 2, 85% x 1, 88% x 1
No Hook and No Feet Snatch – 65% for 2 sets of 3, 75% for 2 sets of 2, 80% x 2, work to max double
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM (1st rep paused 3 seconds), then -10% for 3 x 3 (no pause – last set do as many as possible)
Jerk from Block Work (Paused 3 sec in dip and catch) – 1RM, then -20% for 2 x 2
Jerk Recoveries – 5RM, then -10% for 2 x 5
Clean Deadlift (paused at mid-shin) – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 1:
1a. Chest to Bar Pullups – 3-4 sets of submaximal reps
1b. Dips – 3-4 sets of submaximal reps
1b. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, OH Squat x 2 – Max
Clean and Jerk Max Effort – Clean Pull x 1, Clean x 2, Front Squat x 2, Jerk x 2 – Max
Back Squat with Belt – 10RM, then -10% for 2 x 10
Strict Presses – 10RM, then -10% for 2 x 10
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week25,Week26,Week27,Week28″]

Week 25

Day 1

High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused (last set do as many as possible)
Clean & Jerk – 50% x 3 reps, 60% x 3, 70% for 2 sets of 3, 77% x 2, 82% x 1, 85% x 1
No Hook and No Feet Clean – 65% for 2 sets of 3, 75% for 2 sets of 2, work to max single with no misses
RDLs – 3 x 8
Push Presses – 5RM, then -10% for 2 x 5
Conditioning: 200M Walking Lunges (bodyweight only)

Day 2

Front Squat with Belt – 1RM (paused 5 sec), then -20% for 3 (not paused)
Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses and 1 OH Squat – Work up to 75% of Snatch
Snatch – 50% x 3 reps, 60% x 3, 70% for 2 sets of 3, 77% x 2, 82% x 1, 85% x 1
No Hook and No Feet Snatch – 65% for 2 sets of 3, 75% for 2 sets of 2, work to max single with no misses
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM (1st rep paused 3 seconds), then -10% for 2 x 3 (no pause – last set do as many as possible)
Jerk from Block Work (Paused 3 sec in dip and catch) – 1RM, then -20% for 2 x 2
Jerk Recoveries – 5RM, then -10% for 2 x 5
Clean Deadlift (paused at mid-shin) – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 1:
1a. Chest to Bar Pullups – 3-4 sets of submaximal reps
1b. Dips – 3-4 sets of submaximal reps
1b. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

Day 4

Snatch Max Effort – Snatch Pull x 2, Snatch x 2, Hang Snatch x 1, OH Squat x 2 – Max
Clean and Jerk Max Effort – Clean Pull x 2, Clean x 2, Front Squat x 2, Jerk x 2 – Max
Back Squat with Belt – 10RM, then -10% for 2 x 10
Strict Presses – 10RM, then -10% for 2 x 10
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week24,Week25,Week26,Week27″]

Week 24

Day 1

Warm Up with OH Squat Variations: Snatch Grip Thruster to OH Squat – work up to 70% of Snatch
Snatch – Snatch max but no misses
Clean & Jerks – Work up to opener
Back Squat with Belt – 90% of 3RM for 3
Snatch Pulls from Blocks – Off
Upper Muscular Imbalance Work 1: Off
Conditioning: Off

Day 2

Front Squat with Belt – 1RM
No Hook, No Feet Snatch – Work up to 85% for 1
No Hook, No Feet Clean – Work up to 85% for 1
Core Muscular Imbalance: Off
BB Elevated Hip Thrusts with Band Around Knees – Off
Conditioning: Off

Day 3

Snatch – Work up to opener
Clean & Jerk – Work up to last warm up for Clean and Jerk
Jerk from Blocks: Off
High Back Back Squat with Belt – Work up to 85% for 1
Clean Pulls from Blocks: Off

Day 4

Snatch Max Effort: Snatch – Snatch Max
Clean & Jerk Max Effort: Clean and Jerk Max
Back Squat with Belt – Off
Strict Presses – Off
Conditioning: Off
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week23,Week24,Week25,Week26″]

Week 23

Day 1

Warm Up with OH Squat Variations: Snatch Grip Thruster to OH Squat (Paused 3 sec) – work up to 80% of Snatch
Snatch – Work up to at least opener
Clean & Jerks – Work up to at least opener
Back Squat with Belt – 3RM, then -10% for 2 x 3
Snatch Pulls from Blocks – Off
Upper Muscular Imbalance Work 1: Off
Conditioning: Off

Day 2

Front Squat with Belt – 1RM
No Hook, No Feet Snatch – 1RM
No Hook, No Feet Clean – 1RM
Core Muscular Imbalance: Off
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
Conditioning: Off

Day 3

Snatch – Work up to last warm up
Clean – Work up to at least warm up
Jerk from Blocks: 1RM
High Back Back Squat with Belt – 1RM (paused 1 sec), then -20% for 3 (not paused)
Clean Pulls from Blocks: Off

Day 4

Snatch Max Effort: Snatch – Snatch – Competition Style (3 attempts)
Clean & Jerk Max Effort: Clean and Jerk – Competition Style (3 attempts)
Back Squat with Belt – Take 90% of 5RM for 2 x 5
Strict Presses – Off
Conditioning: Off
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week22,Week23,Week24,Week25″]

Week 22

Day 1

Warm Up with OH Squat Variations: Snatch Grip Thruster to OH Squat (Paused 3 sec) – work up to 78% of Snatch
Snatch – 70% x 2, 75% x 2, 80% x 1, 85% for 2 sets of 1
Clean & Jerks – 70% x 2, 75% x 2, 80% x 1, 85% for 2 sets of 1
Back Squat with Belt – 3RM, then -10% for 2 x 3
Snatch Pulls from Blocks – 105% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
1b. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps
Conditioning: 400M Walking Lunges

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 (not paused)
No Hook, No Feet Snatch – 1RM, then -20% for 2 x 2
No Hook, No Feet Clean – 1RM, then -20% for 2 x 2
Core Muscular Imbalance: Elevated Suitcase Deadlifts – 3 x 8 each side
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
Conditioning: Off

Day 3

Snatch – 70% x 2, 80% for 2, 85% x 1
Clean – 70% x 2, 80% for 2, 85% x 1
Jerk from Blocks: 1RM, then -15% for 2 x 2
High Back Back Squat with Belt – 1RM (paused 3 sec), then -20% for 3 x 3 (not paused)
Clean Pulls from Blocks: 105% for 3 x 3, working up each set

Day 4

Snatch Max Effort: Snatch – Snatch – Competition Style (3 attempts)
Clean & Jerk Max Effort: Clean and Jerk – Competition Style (3 attempts)
Back Squat with Belt – 5RM, then -10% for 5
Strict Presses – 3RM, then -10% for 3
Conditioning: 400M Walking Lunges
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week21,Week22,Week23,Week24″]

Week 21

Day 1

Warm Up with OH Squat Variations: Snatch Grip Thruster to OH Squat (Paused 5 sec) – work up to 75% of Snatch
Snatch – 70% x 2 reps, 75% x 1, 80% for 2, 85% for 2 sets of 1, 90% for 1, 93% for 1
Clean & Jerks – 70% x 2 reps, 75% x 1, 80% for 2, 85% for 2 sets of 1, 90% for 1, 93% for 1
Back Squat with Belt – 3RM, then -10% for 2×3
Snatch Pulls from Blocks – 105% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
1b. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps
Conditioning: 400M Walking Lunges

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 (not paused)
No Hook, No Feet Snatch – 1RM, then -20% for 2
No Hook, No Feet Clean – 1RM, then -20% for 2
Core Muscular Imbalance: Elevated Suitcase Deadlifts – 3 x 8 each side
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
Conditioning: 400M Walking Lunges

Day 3

Snatch – 65% for 3, 75% for 2, 85% for 1, 70% for 3, 80% for 2, 85% for 1, Max
Clean – 65% for 3, 75% for 2, 85% for 1, 70% for 3, 80% for 2, 85% for 1, Max
Jerk from Blocks: 1RM, then -15% for 2 x 2
High Back Back Squat with Belt – 1RM (paused 5 sec), then -20% for 2 x 3 (not paused)
Clean Pulls from Blocks: 105% for 3 x 3, working up each set

Day 4

Snatch Max Effort: Snatch – Snatch – Competition Style (3 attempts)
Clean & Jerk Max Effort: Clean and Jerk – Competition Style (3 attempts)
Back Squat with Belt – 5RM, then -10% for 5
Strict Presses – 3RM, then -10% for 2 x 3
Conditioning: 400M Walking Lunges
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week20,Week21,Week22,Week23″]

Week 20

Day 1

Warm Up with OH Squat Variations: Heaving Snatch Balance & 1 OH Squat – work up to 70% of Snatch
High Bar Back Squat with Belt – 3RM (no pause), then -10% for 3
Snatch – 55% x 3 reps, 65% x 3, 78% for 2, 83% for 2, 88% for 1, 90% for 1
Clean & Jerks – 55% x 3 reps, 65% x 3, 78% for 2, 83% for 2, 88% for 1, 90% for 1
Snatch Pulls – 100% for 3 x 3, working up each set
Unilateral RDLs – 4 x 6 each side

 

Day 2

Front Squat with Belt – 3RM (no pause), then -10% for 3
Power Snatch – 1RM
Power Clean – 1RM
Jerk from Block work: Paused 3 sec in the catch position – 1RM
Push Presses – 3RM
Conditioning: 200M Walking Lunges

Day 3

Heaving Snatch Balance – 1RM with 3 sec pause
Snatch from Blocks (Short or Medium Blocks) – 70% for 3, 80% for 2, 85% for 1, 73% for 3, 83% for 2, 88% for 1, 75% for 2, 85% for 1, Max
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% for 3, 80% for 2, 85% for 1, 73% for 3, 83% for 2, 88% for 1, 75% for 2, 85% for 1, Max
Deadlift: Paused at mid shin – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
BB Elevated Hip Thrusts – 4 x 6
Upper Muscular Imbalance Work 2:
1a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
1b. Z Press (Barbell or DB) – 3-4 sets 8 reps
1c. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

 

Day 4

Snatch Max Effort: Snatch – Max
Clean & Jerk Max Effort: Clean and Jerk – Max
Back Squat with Belt – 5RM, then -10% for 5 (last set do at least five reps but go for near-max reps – leave one in the tank)
Jerk Recoveries – 3RM, then -10% for 3
Strict Presses – 5RM, then -10% for 2 x 5
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19,Week20,Week21,Week22″]

Week 19

Day 1

Warm Up with OH Squat Variations: Heaving Snatch Balance & 1 OH Squat – work up to 80% of Snatch
High Bar Back Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Snatch – 50% x 3 reps, 60% x 3, 70% for 2 x 2, 77% for 2, 83% for 1
Clean & Jerks – 50% x 3 reps, 60% x 3, 70% for 2 x 2, 77% for 2, 83% for 1
Snatch Pulls – 100% for 3 x 3, working up each set
Unilateral RDLs – 4 x 6 each side

 

Day 2

Front Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Power Snatch – 2RM, then -10% for 2
Power Clean – 2RM, then -10% for 2
Jerk from Block work: Paused 3 sec in the catch position – 1RM, then -20% for 2 x 2
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M Walking Lunges

Day 3

Heaving Snatch Balance – 1RM with 3 sec pause, then -20% for 3 reps not paused
Snatch from Blocks (Short or Medium Blocks) – 70% for 3, 80% for 2, 85% for 1, (work up if no misses and stop at first miss)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% for 3, 80% for 2, 85% for 1, (work up if no misses and stop at first miss)
Deadlift: Paused at mid shin – 3RM (1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused
BB Elevated Hip Thrusts – 4 x 6
Upper Muscular Imbalance Work 2:
1a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
1b. Z Press (Barbell or DB) – 3-4 sets 8 reps
1c. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

 

Day 4

Snatch Max Effort: Snatch Pull x 1, Snatch x 1 – Max
Clean & Jerk Max Effort: Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Back Squat with Belt – 5RM, then -10% for 2 x 5 (last set do at least five reps but go for near-max reps – leave one in the tank)
Jerk Recoveries – 3RM, then -10% for 3
Strict Presses – 5RM, then -10% for 2 x 5
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week18,Week19,Week20,Week21″]

Week 18

Day 1

Warm Up with OH Squat Variations: Heaving Snatch Balance & 1 OH Squat – work up to 78% of Snatch
High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Snatch – 53% x 3 reps, 63% x 3, 73% x2, 78% for 2 x 2, 83% x 1, 88% for 2 x 1
Clean & Jerks – 53% x 3 reps, 63% x 3, 73% x2, 78% for 2 x 2, 83% x 1, 88% for 2 x 1
Snatch Pulls – 100% for 3 x 3, working up each set
Unilateral RDLs – 4 x 6 each side

 

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Power Snatch – 3RM, then -10% for 3
Power Clean – 3RM, then -10% for 3
Jerk from Block work: Paused 3 sec in the catch position – 1RM, then -20% for 2
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M Walking Lunges

Day 3

Heaving Snatch Balance – 1RM with 5 sec pause, then -20% for 3 reps not paused
Snatch from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% for 1, 75% for 2, 83% for 2, 88% for 1 (work up if no misses and stop at first miss)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% for 1, 75% for 2, 83% for 2, 88% for 1 (work up if no misses and stop at first miss)
Deadlift: Paused at mid shin – 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
BB Elevated Hip Thrusts – 4 x 6
Upper Muscular Imbalance Work 2:
1a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
1b. Z Press (Barbell or DB) – 3-4 sets 8 reps
1c. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

 

Day 4

Snatch Max Effort: Snatch Pull x 1, Snatch x 2 – Max
Clean & Jerk Max Effort: Clean Pull x 1, Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Back Squat with Belt – 5RM, then -10% for 2 x 5 (last set do at least five reps but go for near-max reps – leave one in the tank)
Jerk Recoveries – 3RM, then -10% for 3
Strict Presses – 5RM, then -10% for 2 x 5
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week17,Week18,Week19,Week20″]

Week 17

Day 1

Warm Up with OH Squat Variations: Heaving Snatch Balance & 1 OH Squat – work up to 75% of Snatch
High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Snatch – 50% x 3 reps, 60% x 3, 70% x2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Clean & Jerks – 50% x 3 reps, 60% x 3, 70% x2, 75% for 2 x 2, 80% x 1, 85% for 2 x 1
Snatch Pulls – 100% for 3 x 3, working up each set
Unilateral RDLs – 4 x 6 each side

 

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Power Snatch – 3RM, then -10% for 3
Power Clean – 3RM, then -10% for 3
Jerk from Block work: Paused 3 sec in the catch position – 1RM, then -20% for 2
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M Walking Lunges

Day 3

Heaving Snatch Balance – 1RM with 5 sec pause, then -20% for 3 reps not paused
Snatch from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% for 1, (work up if no misses and stop at first miss)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% for 1, (work up if no misses and stop at first miss)
Deadlift: Paused at mid shin – 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused
BB Elevated Hip Thrusts – 4 x 6
Upper Muscular Imbalance Work 2:
1a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
1b. Z Press (Barbell or DB) – 3-4 sets 8 reps
1c. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

 

Day 4

Snatch Max Effort: Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, and OH Squat x 1 – Max
Clean & Jerk Max Effort: Clean Pull x 1, Clean x 2, Front Squat x 1, and Jerk x 2 – Max
Back Squat with Belt – 5RM, then -10% for 2×5 (last set do at least five reps but go for near-max reps – leave one in the tank)
Jerk Recoveries – 3RM, then -10% for 3
Strict Presses – 5RM, then -10% for 2 x 5
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week16,Week17,Week18,Week19″]

Week 16

Day 1

OH Squat Variation Max Effort – 1RM with 3 sec pause
High Bar Back Squat with Belt – 5RM then -10% for 5
Snatch – 55% x 3 reps, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Clean & Jerk – 55% x 3 reps, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Walking Lunges

Day 2

Back Squat – 3RM
Jerk from Blocks – 1RM (no pauses)
Push Presses: 5RM, then -10% for 2 x 5
Clean Deadlift (paused at mid-shin): 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

Day 3

Warm Up with OH Squat Variations – Work up to 65% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt – Work up to 90% of 1RM with 50lb of Chain, then remove chains and max
Snatch Max Effort: Snatch Pull x 1, Snatch x 1, Hang Snatch x 1, and OH Squat x 1 – Max
Clean & Jerk Max Effort: Clean Pull x 1, Clean x 2, Front Squat x 1, and Jerk x 2 – Max
Core Muscular Imbalance: Unilateral Farmers Carries (When you can carry 45 seconds x 3 sets move up in weight)

Day 4

Back Squat with Belt – 8RM, then -15% for 8
Jerk Recoveries – 5RM, then -10% for 5
Strict Presses – 8RM, then -10% for 8
RDLs with Mini-Bands – 3 x 8
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15,Week16,Week17,Week18″]

Week 15

Day 1

OH Squat Variation Max Effort – 1RM with 3 sec pause, then -20% for 3 reps not paused
High Bar Back Squat with Belt – 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Snatch – 50% x 3 reps, 60% x 3, 65% for 2 sets of 3, 72% for 2, 80% for 1
Clean & Jerk – 50% x 3 reps, 60% x 3, 65% for 2 sets of 3, 72% for 2, 80% for 1
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Walking Lunges

Day 2

Back Squat – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Jerk from Blocks (Paused 3 sec in dip and catch) – 1RM, then -20% for 3 x 2
Push Presses: 5RM, then -10% for 2 x 5
Clean Deadlift (paused at mid-shin): 5RM (1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

Day 3

Warm Up with OH Squat Variations – Work up to 75% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt – 1RM with 50lb of Chain
Snatch Max Effort: Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, and OH Squat x 1 – Max
Clean & Jerk Max Effort: Clean Pull x 1, Clean x 2, Front Squat x 1, and Jerk x 2 – Max
Core Muscular Imbalance: Unilateral Farmers Carries (When you can carry 45 seconds x 3 sets move up in weight)

Day 4

Back Squat with Belt – 8RM, then -10% for 2 x 8
Jerk Recoveries – 5RM, then -10% for 5
Strict Presses – 8RM, then -10% for 2 x 8
RDLs with Mini-Bands – 3 x 8
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14,Week15,Week16,Week17″]

Week 14

Day 1

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused
High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused
Snatch – 55% x 3 reps, 65% x 3, 75% for 2 sets of 3, 80% for 2 sets of 2, 85% for 2 sets of 1
Clean & Jerk – 55% x 3 reps, 65% x 3, 75% for 2 sets of 3, 80% for 2 sets of 2, 85% for 2 sets of 1
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Walking Lunges

Day 2

Back Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk from Blocks (Paused 3 sec in dip and catch) – 1RM, then -20% for 2 x 2
Push Presses: 5RM, then -10% for 2 x 5
Clean Deadlift (paused at mid-shin): 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

Day 3

Warm Up with OH Squat Variations – Work up to 73% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt – 1RM with 50lb of Chain
Snatch Max Effort: Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, and OH Squat x 2 – Max
Clean & Jerk Max Effort: Clean Pull x 1, Clean x 2, Front Squat x 2, and Jerk x 2 – Max
Core Muscular Imbalance: Unilateral Farmers Carries (When you can carry 45 seconds x 3 sets move up in weight)

Day 4

Back Squat with Belt – 10RM, then -10% for 2 x 10
Jerk Recoveries – 5RM, then -10% for 5
Strict Presses – 10RM, then -10% for 2 x 10
RDLs with Mini-Bands – 3 x 8
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13,Week14,Week15,Week16″]

Week 13

Day 1

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused
High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 2 x 5 not paused
Snatch – 50% x 3 reps, 60% x 3, 70% for 2 sets of 3, 77% x 2, 82% x 1
Clean & Jerk – 50% x 3 reps, 60% x 3, 70% for 2 sets of 3, 77% x 2, 82% x 1
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Walking Lunges

Day 2

Back Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk from Blocks (Paused 3 sec in dip and catch) – 1RM, then -20% for 2 x 2
Push Presses: 5RM, then -10% for 2 x 5
Clean Deadlift (paused at mid-shin): 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps

Day 3

Warm Up with OH Squat Variations – Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt – 1RM with 50lb of Chain
Snatch Max Effort: Snatch Pull x 2, Snatch x 2, Hang Snatch x 1, and OH Squat x 2 – Max
Clean & Jerk Max Effort: Clean Pull x 2, Clean x 2, Front Squat x 2, and Jerk x 2 – Max
Core Muscular Imbalance: Unilateral Farmers Carries (When you can carry 45 seconds x 3 sets move up in weight)

Day 4

Back Squat with Belt – 10RM, then -10% for 2 x 10
Jerk Recoveries – 5RM, then -10% for 5
Strict Presses – 10RM, then -10% for 2 x 10
RDLs with Mini-Bands – 3 x 8
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12,Week13,Week14,Week15″]

Week 12

Day 1

Warm Up with OH Squat Variations – Snatch Grip Thruster to OH Squat – work up to 70% of Snatch
Back Squat with no Belt – work up to 90% for 1
Snatch – Max – Allowed 1 miss
Clean & Jerk – Work up to Opener
Snatch Pulls from Blocks – None
Upper Muscular Imbalance Work 1: None
Conditioning: None

Day 2

Front Squat – work up to 85% for 1
Snatch – work up to 75% for 1
Clean and Jerk – work up to 75% for 1
Deadlifts EMOMs – None

Day 3: Testing Day

Snatch – Max
Clean and Jerk – Max
Low or High Bar Back Squat with Belt – None
Clean Pulls from Blocks – None
Optional Cardio, GPP, HIIT

Day 4: Off

Overhead Squat Max Effort: Snatch Grip Thruster to Overhead Squat (paused 3 sec) – None
Behind Neck Snatch Grip Push Press – None
BB Elevated Hip Thrusts with Band around Knees – None
Lunges – None
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11,Week12,Week13,Week14″]

Week 11

Day 1

Warm Up with OH Squat Variations – Snatch Grip Thruster to OH Squat (paused 3 sec) – work up to 80% of Snatch
Back Squat with no Belt – 1RM (paused 1 sec), then -20% for 4 x 3 not paused
Snatch EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but allowed one miss
Clean & Jerk EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but allowed one miss
Snatch Pulls from Blocks – 110% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1: None
Conditioning: None

Day 2

Front Squat – 1RM (paused 1 sec), then -20% for 4 x 3 not paused
Snatch (allowed one miss) – 70% for 2, then 80% for 2, then 85% for 1, then max
Clean and Jerk (allowed one miss) – 70% for 2, then 80% for 2, then 85% for 1, then max
Deadlifts EMOMs – Start at 70% for 12 sets of 1, work up but no misses

Day 3

Snatch – Max
Clean and Jerk – Max
Low or High Bar Back Squat with Belt – 1RM
Clean Pulls from Blocks – 110% for 3 sets of 3, working up each set
Optional Cardio, GPP, HIIT

Day 4

Overhead Squat Max Effort: Snatch Grip Thruster to Overhead Squat (paused 3 sec) – 1RM
Behind Neck Snatch Grip Push Press – None
BB Elevated Hip Thrusts with Band around Knees – 4 x 6
Lunges – None
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10,Week11,Week12,Week13″]

Week 10

Day 1

Warm Up with OH Squat Variations – Snatch Grip Thruster to OH Squat (paused 3 sec) – work up to 78% of Snatch
Back Squat with no Belt – 1RM (paused 3 sec), then -20% for 3 x 3 not paused
Snatch EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but allowed one miss
Clean & Jerk EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but allowed one miss
Snatch Pulls from Blocks – 105% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Pullups – 3-4 sets of submaximal reps
1b. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps
Conditioning: 400M Walking Lunges

Day 2

Front Squat – 1RM (paused 3 sec), then -20% for 3 x 3 not paused
Snatch (allowed one miss) – 65% for 3, then 75% for 2, then 85% for 1, then 70% for 3, then 80% for 2, then 85% for 1, then max
Clean and Jerk (allowed one miss) – 65% for 3, then 75% for 2, then 85% for 1, then 70% for 3, then 80% for 2, then 85% for 1, then max
Deadlifts EMOMs – Start at 70% for 10 sets of 1, work up but no misses

Day 3

Snatch – Max
Clean and Jerk – Max
Low or High Bar Back Squat with Belt – 1RM, then -20% for 2 x 3
Clean Pulls from Blocks – 105% for 3 sets of 3, working up each set
Optional Cardio, GPP, HIIT

Day 4

Overhead Squat Max Effort: Snatch Grip Thruster to Overhead Squat (paused 3 sec) – 1RM
Behind Neck Snatch Grip Push Press – 3RM, then -10% for 2 x 3
BB Elevated Hip Thrusts with Band around Knees – 4 x 6
Lunges – 400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9,Week10,Week11,Week12″]

Week 9

Day 1

Warm Up with OH Squat Variations – Snatch Grip Thruster to OH Squat (paused 5 sec) – work up to 75% of Snatch
Back Squat with no Belt – 1RM (paused 5 sec), then -20% for 2 x 3 not paused
Snatch EMOMs – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Clean & Jerk EMOMs – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Snatch Pulls from Blocks – 105% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Pullups – 3-4 sets of submaximal reps
1b. KB High Pulls (lower slower than you pull up) – 3-4 sets of 8 reps
Conditioning: 400M Walking Lunges

Day 2

Front Squat – 1RM (paused 5 sec), then -20% for 2 x 3 not paused
Snatch (allowed one miss) – 70% for 2 sets of 3, then 80% for 2, then 85% for 1, then max
Clean and Jerk (allowed one miss) – 70% for 2 sets of 3, then 80% for 2, then 85% for 1, then max
Deadlifts EMOMs – Start at 70% for 8 sets of 1, work up but no misses

Day 3

Snatch Max Effort complex: Snatch Pull to Snatch – Max
Clean & Jerk Max Effort complex: Clean and 2 Jerks – Max
Low or High Bar Back Squat with Belt – 1RM, then -20% for 3
Clean Pulls from Blocks – 105% for 3 sets of 3, working up each set
Optional Cardio, GPP, HIIT

Day 4

Overhead Squat Max Effort: Snatch Grip Thruster to Overhead Squat (paused 5 sec) – 1RM
Behind Neck Snatch Grip Push Press – 3RM, then -10% for 2 x 3
BB Elevated Hip Thrusts with Band around Knees – 4 x 6
Lunges – 400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8,Week9,Week10,Week11″]

Week 8

Day 1

Warm Up with OH Squat Variations – Heaving Snatch Balance and 1 OH Squat – work up to 70% of Snatch
Back Squat with Belt – 3RM (no pause), then -10% for 2 x 3
Snatch (Paused 2 inches off Ground) EMOMs – Start at 70% for 6 sets of 1 rep, working up heavy but no misses
Clean (Paused 2 inches off Ground) & Jerk – Start at 70% for 6 sets of 1 rep, working up heavy but no misses
Snatch Pulls – 100% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 5
1b. Bentover Rows – 3 x 5
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat with Belt – 1RM (no puase)
Snatch from Short or Medium Blocks (work up if no misses; stop at first miss) – 70% for 3, then 80% for 2, then 85% for 1
Clean and Jerk from Short or Medium Blocks (work up if no misses; stop at first miss) – 70% for 3, then 80% for 2, then 85% for 1
Deadlifts EMOMs Paused 2 sec at Knee – Start at 70% for 6 sets of 1, work up but no misses
Push Presses – 3RM
Core Muscular Imbalance: OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)

Day 3

High Bar Back Squat with Belt – 1RM (no pause)
Snatch Max Effort complex: Snatch Pull to Snatch – Max
Clean & Jerk Max Effort complex: Clean Pull to Clean and Jerk – Max
Clean Pulls – 100% for 3 sets of 3
Optional Cardio, GPP, HIIT

Day 4

Heaving Snatch Balance – 1RM with 3 sec pause
Behind Neck Snatch Grip Push Press – 3RM
RDLs from 2 inch deficit with mini bands – 3 x 6
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7,Week8,Week9,Week10″]

Week 7

Day 1

Warm Up with OH Squat Variations – Heaving Snatch Balance and 1 OH Squat – work up to 80% of Snatch
Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 4 x 3, not paused
Snatch (Paused 2 inches off Ground) EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but no misses
Clean (Paused 2 inches off Ground) & Jerk – Start at 70% for 12 sets of 1 rep, working up heavy but no misses
Snatch Pulls – 100% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 5
1b. Bentover Rows – 3 x 5
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat with Belt – 1RM (Paused 1 sec), then -20% for 2 x 3 not paused
Snatch from Short or Medium Blocks (work up if no misses; stop at first miss) – 70% for 3, then 80% for 2, then 85% for 1, then 73% for 3, then 83% for 2, then 88% for 1, then 75% for 2, then 85% for 1, then max
Clean and Jerk from Short or Medium Blocks (work up if no misses; stop at first miss) – 70% for 3, then 80% for 2, then 85% for 1, then 73% for 3, then 83% for 2, then 88% for 1, then 75% for 2, then 85% for 1, then max
Deadlifts EMOMs Paused 2 sec at Knee – Start at 70% for 12 sets of 1, work up but no misses
Push Presses – 3RM, then -10% for 2 x 3
Core Muscular Imbalance: OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)

Day 3

High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 2 x 3 not paused
Snatch Max Effort complex: Snatch Pull to Snatch – Max
Clean & Jerk Max Effort complex: Clean to Front Squat and Jerk – Max
Clean Pulls – 103% for 3 sets of 3
Optional Cardio, GPP, HIIT

Day 4

Heaving Snatch Balance – 1RM with 3 sec pause, then -20% for 3 reps not paused
Behind Neck Snatch Grip Push Press – 5RM, then -10% for 2 x 5
RDLs from 2 inch deficit with mini bands – 4 x 6
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6,Week7,Week8,Week9″]

Week 6

Day 1

Warm Up with OH Squat Variations – Heaving Snatch Balance and 1 OH Squat – work up to 78% of Snatch
Back Squat with Belt – 3RM (1st rep paused 5 sec), then -10% for 3 x 3, not paused
Snatch (Paused 2 inches off Ground) EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but no misses
Clean (Paused 2 inches off Ground) & Jerk – Start at 70% for 10 sets of 1 rep, working up heavy but no misses
Snatch Pulls – 100% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 5
1b. Bentover Rows – 3 x 5
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat with Belt – 1RM (Paused 3 sec), then -20% for 2 x 3 not paused
Snatch from Short or Medium Blocks (work up if no misses; stop at first miss) – 70% for 2 sets of 3, then 80% for 2 sets of 2, then 85% for 1, then 75% for 2, then 83% for 2, then 88% for 1
Clean and Jerk from Short or Medium Blocks (work up if no misses; stop at first miss) – 70% for 2 sets of 3, then 80% for 2 sets of 2, then 85% for 1, then 75% for 2, then 83% for 2, then 88% for 1
Deadlifts EMOMs Paused 2 sec at Knee – Start at 70% for 10 sets of 1, work up but no misses
Push Presses – 3RM, then -10% for 2 x 3
Core Muscular Imbalance: OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)

Day 3

High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 3 x 3 not paused
Snatch Max Effort complex: Snatch Pull to Snatch to Overhead Squat – Max
Clean & Jerk Max Effort complex: Clean Pull to Clean to Front Squat and Jerk – Max
Clean Pulls – 100% for 3 sets of 3
Optional Cardio, GPP, HIIT

Day 4

Heaving Snatch Balance – 1RM with 5 sec pause, then -20% for 3 reps not paused
Behind Neck Snatch Grip Push Press – 5RM, then -10% for 2 x 5
RDLs from 2 inch deficit with mini bands – 4 x 6
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5,Week6,Week7,Week8″]

Week 5

Day 1

Warm Up with OH Squat Variations – Heaving Snatch Balance and 1 OH Squat – work up to 75% of Snatch
Back Squat with Belt – 3RM (1st rep paused 5 sec), then -10% for 2 x 3, not paused
Snatch (Paused 2 inches off Ground) EMOMs – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Clean (Paused 2 inches off Ground) & Jerk – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Snatch Pulls – 100% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 5
1b. Bentover Rows – 3 x 5
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat with Belt – 1RM (Paused 3 sec), then -20% for 2 x 3 not paused
Snatch from Short or Medium Blocks (work up if no misses; stop at first miss) – 70% for 2 sets of 3, then 80% for 2 sets of 2, then 85% for 1
Clean and Jerk from Short or Medium Blocks (work up if no misses; stop at first miss) – 70% for 2 sets of 3, then 80% for 2 sets of 2, then 85% for 1
Deadlifts EMOMs Paused 2 sec at Knee – Start at 70% for 8 sets of 1, work up but no misses
Push Presses – 3RM, then -10% for 2 x 3
Core Muscular Imbalance: OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets move up in weight)

Day 3

High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Snatch Max Effort complex: Snatch Pull to Snatch to Overhead Squat – Max
Clean & Jerk Max Effort complex: Clean Pull to Clean to Front Squat and Jerk – Max
Clean Pulls – 100% for 3 sets of 3
Optional Cardio, GPP, HIIT

Day 4

Heaving Snatch Balance – 1RM with 5 sec pause, then -20% for 3 reps not paused
Behind Neck Snatch Grip Push Press – 5RM, then -10% for 2 x 5
RDLs from 2 inch deficit with mini bands – 4 x 6
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4,Week5,Week6,Week7″]

Week 4

Day 1

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 70% of Snatch
Back Squat with Belt – 5RM, then -10% for 2 x 5
Snatch (Pause at Knee) EMOMs – Start at 70% for 6 sets of 1 rep, working up heavy but no misses
Clean (Pause at Knee) & Jerk – Start at 70% for 6 sets of 1 rep, working up heavy but no misses
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat – 1RM (paused 3 seconds)
Jerk from Block: 1RM (no pauses)
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift EMOMs Paused 2 sec 2 inches off Floor – Start at 70% for 5 sets of 1, working up heavy but not past 85%
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)

Day 3

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain (not paused)
Snatch Max Effort complex: Snatch Max
Clean & Jerk Max Effort complex: Clean and Jerk Max
Optional Cardio, GPP, HIIT: Sled Drags – 70lb Forwards 25 yards x 4 then 70lbs Backwards 25 yards x 4

Day 4

OH Squat Variation Max Effort – 1RM with 3 sec pause
Klokov Presses – 3RM
RDLs – 3 x 8
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3,Week4,Week5,Week6″]

Week 3

Day 1

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 80% of Snatch
Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 4 x 5, not paused
Snatch (Pause at Knee) EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but no misses
Clean (Pause at Knee) & Jerk – Start at 70% for 12 sets of 1 rep, working up heavy but no misses
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Jerk from Block: Paused 3 sec in dip and catch – 1RM, then -20% for 3 x 2
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift EMOMs Paused 2 sec 2 inches off Floor – Start at 70% for 10 sets of 1, working up heavy but no misses
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)

Day 3

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain (paused 1 sec), then -20% for 2 x 3 not paused
Snatch Max Effort complex: Snatch Pull to Snatch – Max, then -10% for 2 down sets
Clean & Jerk Max Effort complex: Clean, Front Squat, and Jerk – Max, then -15% for 2 down sets
Optional Cardio, GPP, HIIT: Sled Drags – 70lb Forwards 25 yards x 4 then 70lbs Backwards 25 yards x 4

Day 4

OH Squat Variation Max Effort – 1RM with 3 sec pause, then -20% for 3 reps not paused
Klokov Presses – 5RM, then -10% for 2 x 5
RDLs – 3 x 8
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2,Week3,Week4,Week5″]

Week 2

Day 1

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 78% of Snatch
Back Squat with Belt – 5RM (1st rep paused 5 sec), then -10% for 3 x 5, not paused
Snatch (Pause at Knee) EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but no misses
Clean (Pause at Knee) & Jerk – Start at 70% for 10 sets of 1 rep, working up heavy but no misses
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk from Block: Paused 3 sec in dip and catch – 1RM, then -20% for 2 x 2
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift EMOMs Paused 2 sec 2 inches off Floor – Start at 70% for 8 sets of 1, working up heavy but no misses
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)

Day 3

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain (paused 3 sec), then -20% for 2 x 3 not paused
Snatch Max Effort complex: Snatch to Hang Snatch – Max, then -10% for 2 down sets
Clean & Jerk Max Effort complex: Clean, 2 Front Squats, and Jerk – Max, then -15% for 2 down sets
Optional Cardio, GPP, HIIT: Sled Drags – 70lb Forwards 25 yards x 4 then 70lbs Backwards 25 yards x 4

Day 4

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused
Klokov Presses – 5RM, then -10% for 2 x 5
RDLs – 3 x 8
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1,Week2,Week3,Week4″]

Week 1

Day 1

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 75% of Snatch
Back Squat with Belt – 5RM (1st rep paused 5 sec), then -10% for 2 x 5, not paused
Snatch (Pause at Knee) EMOMs – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Clean (Pause at Knee) & Jerk – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk from Block: Paused 3 sec in dip and catch – 1RM, then -20% for 2 x 2
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift EMOMs Paused 2 sec 2 inches off Floor – Start at 70% for 6 sets of 1, work up but not past 90%
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets move up in weight)

Day 3

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain (paused 3 sec), then -20% for 2 x 3 not paused
Snatch Max Effort complex: Snatch to Hang Snatch – Max, then -10% for 1 down set
Clean & Jerk Max Effort complex: Clean, 2 Front Squats, and Jerk – Max, then -15% for 1 down set
Optional Cardio, GPP, HIIT: Sled Drags – 70lb Forwards 25 yards x 4 then 70lbs Backwards 25 yards x 4

Day 4

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused
Klokov Presses – 5RM, then -10% for 2 x 5
RDLs – 3 x 8
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag]