Semaine 1
Jour 1
Exercice
Muscle Snatch + Tall Snatch
Snatch
Warm
Up
0
3
Snatch Pull On Riser
Back Squat
1
3
SLDL
Back Squat Jump
Lower Weak Point
2
0
0
Jour 2
Exercice
Bench Press
Power Snatch
Warm
Up
3
2
Push Jerk
3
Weighted Dip
Snatch Push Press + OHS
Dumbbell Lat Raise
Ab Wheel Rollout
2
3
1
0
Set
Reps
3
1
4
4
1
3
3
4
3
3+3
3
Set
Reps
3
1
5
1
5
3
5
3
3
4
3
5
8
5
5
1520
3
6-10
5+1
15
10
%
RPE
4
70%
75%
90%
60%
70%
7
20%
8
%
RPE
75%
70%
75%
70%
75%
8
70%
8
7
Rest
Notes
1-2
2-3
2-3
3-4
1-2
1-2
1-2
Rest
2-3
2-3
2-3
1-2
3-4
1-2
1-2
Notes
Jour 3
Exercice
Muscle Clean + Tall Clean
Clean
Warm
Up
0
3
Clean Pull On Riser
Front Squat
Good Morning
Box Jump
Upper Weak Point
1
2
2
1
0
Jour 4
Exercice
Tall Jerk + Push Jerk BTN in Split
Jerk
Warm
Up
0
3
Power Clean
2
Snatch Balance
2
Push Press
Pull Up
Biceps Curl
2
1
1
Set
Reps
3
1
4
4
4
3
3
3
3+3
3
Set
Reps
3
1
4
1
5
1
4
5
3
3
3+3
3
5
5
5
15
1520
3
2
5
15
12
%
RPE
4
70%
75%
90%
70%
7
8
8
%
RPE
4
70%
75%
70%
75%
70%
75%
70%
8
7
Rest
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Rest
1-2
2-3
2-3
3-2
2-3
1-2
1-2
Notes
Jour 5
Exercice
Technique Primer
Snatch + OHS
Clean & Jerk
Warm
Up
0
5
5
Back Squat
4
Squat Box Jump
Barbell Lunges
Upper Weak Point
2
2
0
Set
Reps
3
1
1
3+3
1+1
2+1
1
1
2
5
3
3
5
4
5
1520
%
RPE
4
8
8
70%
75%
80%
7
8
Rest
1-2
2-3
2-3
3-2
2-3
1-2
1-2
Notes
Semaine 2
Jour 1
Exercice
Muscle Snatch + Tall Snatch
Snatch
Warm
Up
0
3
Snatch Pull On Riser
1
Back Squat
3
SLDL
Back Squat Jump
Lower Weak Point
2
0
0
Jour 2
Exercice
Bench Press
Power Snatch
Warm
Up
3
2
Push Jerk
3
Weighted Dip
Snatch Push Press + OHS
2
3
Dumbbell Lat Raise
Ab Wheel Rollout
1
0
Set
Reps
3
1
1
3
1
3
1
3
3
3
3
3+3
3
Set
Reps
3
1
1
3
1
1
3
3
1
3
3
3
4
3
5
8
5
5
1520
3
6-10
5+1
15
10
%
RPE
4
70%
75%
80%
90%
95%
65%
75%
7
20%
8
%
RPE
80%
70%
75%
80%
70%
75%
80%
8
70%
75%
8
7
Rest
Notes
1-2
2-3
2-3
3-4
1-2
1-2
1-2
Rest
2-3
2-3
2-3
1-2
3-4
1-2
1-2
Notes
Jour 3
Exercice
Muscle Clean + Tall Clean
Clean
Warm
Up
0
3
Clean Pull On Riser
1
Front Squat
2
Good Morning
Box Jump
Upper Weak Point
2
1
0
Tall Jerk + Push Jerk BTN in Split
Jerk
Warm
Up
0
3
Power Clean
2
Snatch Balance
2
Push Press
2
Pull Up
Biceps Curl
1
1
Jour 4
Exercice
Set
Reps
3
1
1
3
1
3
2
2
3
3
3
3+3
3
Set
Reps
3
1
1
3
1
1
3
1
1
3
2
3
3
3
3+3
3
5
5
5
15
1520
3
3
2
2
5
15
12
%
RPE
4
70%
75%
80%
90%
95%
70%
75%
7
8
8
%
RPE
4
70%
75%
80%
70%
75%
80%
70%
75%
80%
70%
75%
8
7
Rest
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Rest
1-2
2-3
2-3
3-2
2-3
1-2
1-2
Notes
Jour 5
Exercice
Technique Primer
Snatch + OHS
Clean & Jerk
Warm
Up
0
5
5
Back Squat
4
Squat Box Jump
Barbell Lunges
Upper Weak Point
2
2
0
Set
Reps
3
1
1
3+3
1+1
1+2
1
1
2
3
3
3
5
5
5
1520
%
RPE
4
8
8
73%
78%
83%
7
8
Rest
1-2
2-3
2-3
3-2
2-3
1-2
1-2
Notes
Semaine 3
Jour 1
Exercice
Muscle Snatch + Tall Snatch
Snatch
Warm
Up
0
3
Snatch Pull On Riser
1
Back Squat
3
SLDL
Back Squat Jump
Lower Weak Point
2
0
0
Jour 2
Exercice
Bench Press
Power Snatch
Warm
Up
3
2
Push Jerk
3
Weighted Dip
Snatch Push Press + OHS
2
3
Dumbbell Lat Raise
Ab Wheel Rollout
1
0
Set
Reps
3
1
1
1
2
1
1
2
1
1
2
3
3
3
3+3
3
Set
Reps
% RPE
Rest
3
1
1
1
2
1
1
1
2
3
1
1
2
3
3
4
3
82.5%
70%
75%
80%
3RM
70%
75%
80%
3RM
8
70%
75%
5RM
8
7
2-3
2-3
5
8
5
5
1520
3
6-10
5+1
15
10
%
RPE
4
70%
75%
80%
3RM
90%
95%
100%
65%
75%
8RM
7
20%
8
Rest
Notes
1-2
2-3
2-3
3-4
1-2
1-2
1-2
2-3
1-2
3-4
1-2
1-2
Notes
Jour 3
Exercice
Muscle Clean + Tall Clean
Clean
Warm
Up
0
3
Clean Pull On Riser
1
Front Squat
2
Good Morning
Box Jump
Upper Weak Point
2
1
0
Tall Jerk + Push Jerk BTN in Split
Jerk
Warm
Up
0
3
Power Clean
2
Push Press
2
Pull Up
Biceps Curl
Upper Weak Point
1
1
0
Jour 4
Exercice
Set
Reps
3
1
1
1
2
1
1
2
1
4
3
3
3
3+3
3
Set
Reps
3
1
1
1
2
1
1
1
2
2
1
2
3
3
3
3+3
3
5
5
5
15
1520
3
5
15
12
1520
%
RPE
4
70%
75%
80%
3RM
90%
95%
100%
70%
75%
7
8
8
%
RPE
4
70%
75%
80%
3RM
70%
75%
80%
3RM
70%
75%
5RM
8
7
8
Rest
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Rest
1-2
2-3
2-3
2-3
1-2
1-2
1-2
Notes
Jour 5
Exercice
Technique Primer
Snatch + OHS
Clean & Jerk
Warm
Up
0
5
5
Back Squat
4
Squat Box Jump
Barbell Lunges
Upper Weak Point
2
2
0
Set
Reps
3
1
1
3+3
1+1
2+1
1
1
1
2
3
3
3
5
5
5
1520
%
RPE
4
8
8
70%
75%
80%
5RM
7
8
Rest
1-2
2-3
2-3
3-2
2-3
1-2
1-2
Notes
Semaine 4 – Deload
Jour 1
Exercice
Muscle Snatch + Tall Snatch
Snatch
Snatch Pull On Riser
Back Squat
SLDL
Back Squat Jump
Lower Weak Point
Jour 2
Exercice
Bench Press
Power Clean
Jerk
Weighted Dip
Push Press
Dumbbell Lat Raise
Ab Wheel Rollout
Jour 3
Exercice
Muscle Clean + Tall Clean
Clean
Clean Pull On Riser
Front Squat
Good Morning
Box Jump
Upper Weak Point
Warm
Up
0
3
1
3
2
0
0
Warm
Up
3
2
3
2
3
1
0
Warm
Up
0
3
1
2
2
1
0
Set
Reps
3
5
3
4
3
3
3
3+3
2
3
5
5
5
1520
Set
Reps
% RPE
Rest
3
5
4
3
3
3
3
4
2
2
6-10
3
15
10
85%
70%
70%
8
70%
8
7
2-3
2-3
2-3
1-2
3-4
1-2
1-2
%
RPE
4
70%
80%
70%
7
8
8
Rest
Set
Reps
3
5
3
4
3
3
3
3+3
2
3
3
5
15
1520
%
RPE
4
70%
80%
70%
7
20%
8
Rest
Notes
1-2
2-3
2-3
3-4
1-2
1-2
1-2
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Notes
Notes
Jour 4
Exercice
Muscle Snatch + Tall Snatch
Power Snatch
Push Jerk
Snatch Push Press + OHS
Pull Up
Biceps Curl
Upper Weak Point
Set
Reps
3
5
5
5
3
3
3
3+3
2
2
3+1
15
12
1520
Set
Reps
3+3
1
1520
5
1520
Technique Primer
Snatch
Warm
Up
0
2
Clean & Jerk
2
Back Squat
4
3
1
1
1
3
1
1
1
3
2
Lower Weak Point
0
3
Barbell Lunges
Upper Weak Point
2
0
3
3
Jour 5
Exercice
Warm
Up
0
3
3
2
1
1
0
1+1
5
%
RPE
4
70%
70%
70%
8
7
8
%
RPE
4
70%
75%
80%
85%
70%
75%
80%
85%
70%
75%
8
7
8
Rest
Notes
1-2
2-3
2-3
2-3
1-2
1-2
1-2
Rest
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Notes
Semaine 5
Jour 1
Exercice
Muscle Snatch + Tall Snatch
Snatch
Warm
Up
0
3
Snatch Pull
Back Squat
1
3
SLDL
Back Squat Jump
Lower Weak Point
2
0
0
Jour 2
Exercice
Bench Press
Jerk
Warm
Up
3
3
Power Clean
3
Weighted Dip
Push Press
2
3
Dumbbell Lat Raise
Ab Wheel Rollout
1
0
Set
Reps
3
1
1
3
4
1
4
3
3
3
3+3
2
Set
Reps
% RPE
Rest
3
1
1
3
1
1
3
3
1
1
3
3
3
4
2
85%
70%
75%
80%
70%
75%
80%
8
70%
75%
80%
8
7
2-3
2-3
3
5
5
5
1520
2
6-10
5
4
3
15
10
%
RPE
4
70%
75%
80%
100%
70%
75%
7
20%
8
Rest
Notes
1-2
2-3
2-3
3-4
1-2
1-2
1-2
2-3
1-2
3-4
1-2
1-2
Notes
Jour 3
Exercice
Muscle Clean + Tall Clean
Clean
Warm
Up
0
3
Clean Pull
Front Squat
1
2
Good Morning
Box Jump
Upper Weak Point
2
1
0
Muscle Snatch + Tall Snatch
Power Snatch
Warm
Up
0
3
Push Jerk
3
OHS
2
Pull Up
Biceps Curl
Upper Weak Point
1
1
0
Jour 4
Exercice
Set
Reps
3
1
1
3
4
1
4
3
3
3
3+3
2
Set
Reps
3
1
1
3
1
1
3
1
1
3
3
3
3
3+3
2
3
3
5
15
1520
2
2
15
12
1520
%
RPE
4
70%
75%
80%
100%
70%
75%
7
8
8
%
RPE
4
70%
75%
80%
70%
75%
80%
70%
75%
80%
8
7
8
Rest
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Rest
1-2
2-3
2-3
2-3
1-2
1-2
1-2
Notes
Jour 5
Exercice
Set
Reps
% RPE
Rest
Deadlift
Squat
Warm
Up
4
4
3
1
3
3
3-4
2-3
Barbell Lunges
SL Sumo DL
Leg Curl / Ext
Squat Box Jump
Upper Weak Point
2
2
0
2
0
3
3
3
3
3
6
12
12
5
1520
87.5%
70%
75%
80%
85%
7
8
8
8
1-2
2-3
1-2
2-3
1-2
Notes
Semaine 6
Jour 1
Exercice
Muscle Snatch + Tall Snatch
Snatch
Warm
Up
0
3
Snatch Pull
1
Back Squat
3
SLDL
Back Squat Jump
Lower Weak Point
2
0
0
Jour 2
Exercice
Bench Press
Jerk
Warm
Up
3
3
Power Clean
3
Weighted Dip
Push Press
2
3
Dumbbell Lat Raise
1
Set
Reps
3
1
1
1
4
1
3
1
2
2
3
3
3
3+3
2
Set
Reps
% RPE
Rest
3
1
1
1
4
1
1
1
4
3
1
1
1
3
3
4
2
85%
70%
75%
80%
85%
70%
75%
80%
85%
8
70%
75%
80%
85%
8
2-3
2-3
3
5
5
5
1520
2
6-10
5
4
3
15
%
RPE
4
70%
75%
80%
85%
100%
105%
70%
75%
80%
7
20%
8
Rest
Notes
1-2
2-3
2-3
3-4
1-2
1-2
1-2
2-3
1-2
3-4
1-2
Notes
Ab Wheel Rollout
0
3
10
7
1-2
Set
Reps
3+3
2
Clean Pull
1
Front Squat
2
Good Morning
Box Jump
Upper Weak Point
2
1
0
3
1
1
1
4
1
3
1
2
2
3
3
3
%
RPE
4
70%
75%
80%
85%
100%
105%
70%
75%
80%
7
8
8
Rest
Muscle Clean + Tall Clean
Clean
Warm
Up
0
3
Set
Reps
3
1
1
1
4
1
1
1
4
1
1
1
4
3
3+3
2
Jour 3
Exercice
Jour 4
Exercice
Muscle Snatch + Tall Snatch
Power Snatch
Warm
Up
0
3
Push Jerk
3
OHS
2
Pull Up
1
3
3
5
15
1520
2
2
15
%
RPE
4
70%
75%
80%
85%
70%
75%
80%
85%
70%
75%
80%
85%
8
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Rest
1-2
2-3
2-3
2-3
1-2
Notes
Biceps Curl
Upper Weak Point
1
0
3
3
12
1520
Set
Reps
% RPE
Rest
Deadlift
Squat
Warm
Up
4
4
3
1
3
3
3-4
2-3
Barbell Lunges
SL Sumo DL
Leg Curl / Ext
Squat Box Jump
Upper Weak Point
2
2
0
2
0
3
3
3
3
3
6
12
12
5
1520
90%
70%
80%
85%
90%
7
8
8
Jour 5
Exercice
7
8
8
1-2
1-2
1-2
2-3
1-2
2-3
1-2
Notes
Semaine 7
Jour 1
Exercice
Muscle Snatch + Tall Snatch
Snatch
Warm
Up
0
3
Snatch Pull
1
Back Squat
3
SLDL
Back Squat Jump
Lower Weak Point
2
0
0
Reps
3
1
1
1
1
3+3
2
1
1
2
1
1
1
1
3
3
3
3
Set
Reps
% RPE
Rest
3
1
1
1
1
5
2
82.5%
70%
75%
80%
85%
90%
70%
75%
80%
85%
90%
8
2-3
2-3
5
5
5
1520
Bench Press
Jerk
Warm
Up
3
3
Power Clean
3
1
1
1
1
2
Weighted Dip
2
3
6-10
Jour 2
Exercice
Set
%
RPE
4
70%
75%
80%
85%
90%
100%
105%
110%
70%
75%
80%
85%
7
20%
8
Rest
Notes
1-2
2-3
2-3
3-4
1-2
1-2
1-2
2-3
1-2
Notes
Push Press
3
Dumbbell Lat Raise
Ab Wheel Rollout
1
0
Jour 3
Exercice
Muscle Clean + Tall Clean
Clean
Warm
Up
0
3
Clean Pull
1
Front Squat
2
Good Morning
Box Jump
Upper Weak Point
2
1
0
Jour 4
Exercice
Muscle Snatch + Tall Snatch
Power Snatch
Warm
Up
0
3
1
1
1
1
1
3
3
5
4
3
Set
Reps
3
1
1
1
1
3+3
2
1
1
2
1
1
1
1
3
3
3
3
Set
Reps
3
1
1
1
1
3+3
2
15
10
3
5
15
1520
70%
75%
80%
85%
90%
8
7
3-4
%
RPE
4
70%
75%
80%
85%
90%
100%
105%
110%
70%
75%
80%
85%
7
8
8
Rest
%
RPE
4
70%
75%
80%
85%
1-2
1-2
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Rest
1-2
2-3
Notes
3
1
1
1
1
2
OHS
2
1
1
1
1
2
Pull Up
Biceps Curl
Upper Weak Point
1
1
0
3
3
3
15
12
1520
Set
Reps
% RPE
Rest
Deadlift
Squat
Warm
Up
4
4
3
1
3
2
3-4
2-3
Barbell Lunges
SL Sumo DL
Leg Curl / Ext
Squat Box Jump
Upper Weak Point
2
2
0
2
0
3
3
3
3
3
6
12
12
5
1520
90%
80%
85%
90%
7
8
8
Exercice
Jour 5
90%
70%
75%
80%
85%
90%
70%
75%
80%
85%
90%
8
7
8
Push Jerk
8
2-3
2-3
1-2
1-2
1-2
1-2
2-3
1-2
2-3
1-2
Notes
Semaines 8
Jour 1
Exercice
Set
Reps
Muscle Snatch + Tall Snatch
Snatch
Warm
Up
0
3
3
1
3+3
1
Clean & Jerk
3
1
1
Front Squat
3
3
3
Back Squat Jump
Lower Weak Point
0
0
3
3
5
1520
20%
8
Set
Reps
% RPE
Rest
Bench Press
Power Snatch
Warm
Up
3
3
3
1
5
1
2-3
2-3
X2
Power Clean + Push Jerk
3
1
1
2-3
X2
Weighted Dip
Clean Pull
2
3
6-10
2
Dumbbell Lat Raise
Ab Wheel Rollout
1
0
3
1
1
1
1
3
3
85%
70%
75%
80%
70%
75%
80%
8
90%
95%
100%
90%
8
7
Jour 2
Exercice
15
10
%
RPE
4
70%
75%
80%
70%
75%
80%
70%
75%
Rest
Notes
1-2
2-3
X2
2-3
X2
3-4
1-2
1-2
1-2
3-4
1-2
1-2
Notes
Jour 3
Exercice
Set
Reps
Muscle Clean + Tall Clean
Snatch
Warm
Up
0
3
3
1
3+3
1
Clean & Jerk
3
1
1
Back Squat
Good Morning
Box Jump
Upper Weak Point
2
2
1
0
4
3
3
3
3
5
15
1520
Set
Reps
Muscle Snatch + Tall Snatch
Power Snatch
Warm
Up
0
3
3
1
3+3
1
Power Clean + Push Jerk
3
1
1
Snatch Pull
3
2
Pull Up
Biceps Curl
Upper Weak Point
1
1
0
1
1
1
1
3
3
3
Jour 4
Exercice
15
12
1520
%
RPE
4
70%
75%
80%
70%
75%
80%
70%
7
8
8
%
RPE
4
70%
75%
80%
70%
75%
80%
90%
95%
100%
90%
8
7
8
Rest
Notes
1-2
2-3
X2
2-3
X2
3-2
1-2
1-2
1-2
Rest
Notes
1-2
2-3
X2
2-3
X2
3-4
1-2
1-2
1-2
Jour 5
Exercice
Set
Reps
% RPE
Rest
Deadlift
Squat
Warm
Up
4
4
3
1
3
2
3-4
2-3
Barbell Lunges
SL Sumo DL
Leg Curl / Ext
Squat Box Jump
Upper Weak Point
2
2
0
2
0
3
3
3
3
3
6
12
12
5
1520
90%
80%
85%
90%
7
8
8
8
1-2
2-3
1-2
2-3
1-2
Notes
Semaine 9
Set
Reps
Muscle Clean + Tall Clean
Snatch
Warm
Up
0
3
3
1
3+3
1
Clean & Jerk
3
1
1
Front Squat
2
4
3
3
Good Morning
Box Jump
Upper Weak Point
2
1
0
3
3
3
5
15
1520
Warm
Set
Reps
% RPE
Rest
Bench Press
Power Snatch
3
3
3
1
5
1
2-3
2-3
Power Clean + Push Jerk
3
1
5
1
Weighted Dip
Clean Pull
2
3
Dumbbell Lat Raise
1
3
1
1
1
1
3
85%
70%
75%
80%
85%
70%
75%
80%
85%
8
100%
105%
110%
100%
8
Jour 1
Exercice
Jour 2
Exercice
1
6-10
2
15
%
RPE
4
70%
75%
80%
85%
70%
75%
80%
85%
75%
80%
85%
7
8
8
Rest
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
2-3
1-2
3-4
1-2
Notes
Ab Wheel Rollout
0
3
10
7
1-2
Set
Reps
3
1
3+3
1
Clean & Jerk
3
1
3
1
Back Squat
Good Morning
Box Jump
Upper Weak Point
2
2
1
0
5
3
3
3
3
5
15
1520
%
RPE
4
70%
75%
80%
85%
70%
75%
80%
85%
75%
7
8
8
Rest
Muscle Clean + Tall Clean
Snatch
Warm
Up
0
3
Set
Reps
Muscle Snatch + Tall Snatch
Power Snatch
Warm
Up
0
3
3
1
3+3
1
Power Clean + Push Jerk
3
1
1
Snatch Pull
3
Pull Up
1
1
1
1
1
3
Jour 3
Exercice
Jour 4
Exercice
5
2
15
%
RPE
4
70%
75%
80%
85%
70%
75%
80%
85%
100%
105%
110%
100%
8
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Rest
Notes
1-2
2-3
X2
2-3
X2
3-4
1-2
Biceps Curl
Upper Weak Point
1
0
3
3
12
1520
7
8
Set
Reps
% RPE
Rest
Front Squat
Warm
Up
4
1
3
3-4
Clean Pull
4
2
1
2
Barbell Lunges
SL Sumo DL
Leg Curl / Ext
Squat Box Jump
Upper Weak Point
2
2
0
2
0
3
3
3
3
3
70%
75%
80%
85%
90%
90%
100%
105%
80%
7
8
8
Jour 5
Exercice
6
12
12
5
1520
8
1-2
1-2
2-3
1-2
2-3
1-2
2-3
1-2
Notes
Semaine 10
Set
Reps
Muscle Clean + Tall Clean
Snatch
Warm
Up
0
3
3
1
3+3
1
Clean & Jerk
3
1
1
Front Squat
2
1
3
Good Morning
Box Jump
Upper Weak Point
2
1
0
2
3
3
3
Warm
Set
Reps
% RPE
Rest
Bench Press
Power Snatch
3
3
3
1
5
1
2-3
2-3
Power Clean + Push Jerk
3
1
1
Weighted Dip
Clean Pull
2
3
3
1
1
85%
70%
75%
80%
85%
90%
70%
75%
80%
85%
8
100%
110%
Jour 1
Exercice
Jour 2
Exercice
5
15
1520
1
6-10
2
%
RPE
4
70%
75%
80%
85%
70%
75%
80%
85%
90%
75%
80%
85%
90%
7
8
8
Rest
1-2
2-3
Notes
80-85x2
2-3
3-2
1-2
1-2
1-2
2-3
1-2
3-4
Notes
80-85x2
Dumbbell Lat Raise
Ab Wheel Rollout
Exercice
Muscle Clean + Tall Clean
Snatch
1
0
Warm
Up
0
3
1
1
3
3
15
10
Set
Reps
3
1
3+3
1
Jour 3
3
Clean & Jerk
3
1
1
Back Squat
Good Morning
Box Jump
Upper Weak Point
2
2
1
0
3
3
3
3
3
5
15
1520
Set
Reps
Muscle Snatch + Tall Snatch
Power Snatch
Warm
Up
0
3
3
1
3+3
1
Power Clean + Push Jerk
3
1
1
Jour 4
Exercice
5
115%
90%
8
7
%
RPE
4
70%
75%
80%
85%
90%
70%
75%
80%
85%
80%
7
8
8
%
RPE
4
70%
75%
80%
85%
70%
75%
80%
85%
90%
1-2
1-2
Rest
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Rest
1-2
2-3
2-3
Notes
80-85x2
Snatch Pull
3
1
1
1
1
3
3
3
2
Pull Up
Biceps Curl
Upper Weak Point
1
1
0
Set
Reps
% RPE
Rest
Front Squat
Warm
Up
4
1
1
3-4
Snatch Pull
4
1
2
Barbell Lunges
SL Sumo DL
Leg Curl / Ext
Squat Box Jump
Upper Weak Point
2
2
0
2
0
3
3
3
3
3
6
12
12
5
1520
HS
85%
90%
95%
90%
100%
105%
80%
7
8
8
Jour 5
Exercice
15
12
1520
100%
110%
115%
90%
8
7
8
8
3-4
1-2
1-2
1-2
2-3
1-2
2-3
1-2
2-3
1-2
Notes
Semaine 11
Set
Reps
Muscle Clean + Tall Clean
Snatch
Warm
Up
0
3
3
1
3+3
1
Clean & Jerk
3
1
1
Front Squat
2
1
2
Good Morning
Box Jump
Upper Weak Point
2
1
0
3
3
3
3
Warm
Set
Reps
% RPE
Rest
Bench Press
Power Snatch
3
3
3
1
5
1
2-3
2-3
Power Clean + Push Jerk
3
2
1
1
Weighted Dip
Clean Pull
2
3
85%
70%
75%
80%
85%
90%
70%
75%
80%
85%
90%
8
90%
95%
Jour 1
Exercice
Jour 2
Exercice
2
3
1
1
5
15
1520
6-10
2
%
RPE
4
80%
85%
90%
95%
70%
75%
80%
85%
90%
75%
80%
85%
7
8
8
Rest
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
2-3
1-2
3-4
Notes
Dumbbell Lat Raise
Ab Wheel Rollout
Jour 3
Exercice
15
10
Set
Reps
Muscle Clean + Tall Clean
Snatch
Warm
Up
0
3
3
1
3+3
1
Clean & Jerk
3
3
1
1
Back Squat
Good Morning
Box Jump
Upper Weak Point
2
2
1
0
3
3
3
3
3
Exercice
Jour 4
1
0
1
1
3
3
Muscle Snatch + Tall Snatch
Power Snatch
Warm
Up
0
3
Power Clean + Push Jerk
3
Snatch Pull
3
3
5
15
1520
Set
Reps
3
1
3+3
1
3
1
1
3
1
1
2
100%
90%
8
7
%
RPE
4
70%
75%
80%
85%
70%
75%
80%
85%
75%
7
8
8
%
RPE
4
70%
75%
80%
85%
70%
75%
80%
85%
90%
95%
1-2
1-2
Rest
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Rest
1-2
2-3
2-3
3-4
Notes
80-85x2
Pull Up
Biceps Curl
Upper Weak Point
15
12
1520
100%
90%
8
1-2
7
1-2
8
1-2
Set
Reps
% RPE
Rest
Front Squat
Warm
Up
4
1
2
3-4
Snatch Pull
4
1
2
Barbell Lunges
SL Sumo DL
Leg Curl / Ext
Squat Box Jump
Upper Weak Point
2
2
0
2
0
3
3
3
3
3
6
12
12
5
1520
70%
75%
80%
85%
85%
90%
95%
100%
7
8
8
Jour 5
Exercice
1
1
0
1
1
3
3
3
8
2-3
1-2
2-3
1-2
2-3
1-2
Notes
Semaine 12
Exercice
Warm
Up
0
3
Set
Reps
3
1
3+3
1
Clean & Jerk
3
3
1
1
Clean Pull
Back Squat
Box Jump
Upper Weak Point
2
2
1
0
3
3
3
3
2
5
15
1520
Set
Reps
Muscle Clean + Tall Clean
Snatch
Warm
Up
0
3
3
1
3+3
1
Clean & Jerk
3
3
1
1
Snatch Pull
Front Squat
2
2
3
3
3
2
2
Jour 1
Muscle Clean + Tall Clean
Snatch
Jour 2
Exercice
%
RPE
4
70%
75%
80%
85%
90%
70%
75%
80%
85%
75%
7
8
8
%
RPE
4
70%
75%
80%
85%
70%
75%
80%
85%
75%
Rest
Notes
1-2
2-3
2-3
3-2
1-2
1-2
1-2
Rest
1-2
2-3
2-3
3-2
1-2
Notes
Jour 2
Exercice
Snatch
Power Clean & Jerk
Warm
Up
Set
Reps
%
RPE
Rest
3
3
5
5
1
1
70%
70%
2-3
2-3
Notes