MALE 2.0
MALE 2.0 DESCRIPTION
MALE PROGRAM is a 12-week full training cycle for male athletes, designed for a full comprehensive preparation for the Olympic weightlifting
competitions. The main goal is a new result in the SNATCH and CLEAN & JERK. The program consist of 3 periods - GENERAL PREP, SPECIAL
PREP, PRE-COMPETITION.
GENERAL PREP (week 1-4)
Preparation, based on accessory exercises including GPP, to strengthen and prepare the body for
the hard work ahead. Volume - high, Intensity - average.
SPECIAL PREP (week 5-8)
Preparation, aimed at building a base for a new result, through stressful work in complex and
strength exercises. Volume - high, Intensity - high.
PRE-COMPETITION (week 9-12)
By reducing the accessory and strength load, the athlete gains power and lightness for the Snatch,
C&J. Volume - average, Intensity - high.
It is essential to do a general warm up
and prepare your body for work before each session.
All workouts include a special warmup routine for activation and prehab, a consistent set of dynamic, strength, and auxiliary exercises, сooldown.
It also includes сooldown, static stretching routine and myofascial release after each session
EXERCISE DESCRIPTION
Barbell weight in % from your PR
REPS
60%
4;
5
SETS
Exercise name (1 RM of SN/C&J/BS) you should count % amount of this exercise from your
maximum 1 rep lift in SNATCH, CLEAN&JERK, BACK SQUAT
When you have complex exercises in your program, first you need to complete all lifts of the first part, then the second and then the third.
Disc Shoulders FLY
3 sets × 20 reps
Disc JUGGLING
3 sets × 20 reps
LIGHT
INTENSITY
SUPERSET: performing two or more exercises back to back with no rest in between.
- SUPERSET -
MEDIUM
INTENSITY
In the auxiliary exercises, the intensity of the load is explained using special icons:
LIGHT
INTENSITY
MEDIUM
INTENSITY
90%
1;
2
- working with this weight does not create strong muscle tension, you can easily concentrate on the technique. After completing all reps,
you feel that you can safely do 4-6 reps more, slight muscle fatigue, slightly rapid breathing, and heart rate.
- moderately heavy working weight, you need to be physically and psychologically concentrated, after completing the set you should feel
3-4 reps in reserve, significant muscle fatigue, rapid breathing.
- optional set recommended to lift,
if you feel to do your best now
+ STRAPS
- lifting straps
- click to watch
Optimal rest periods between exercises can vary from 30 seconds or less up to 3 minutes. Recommended rest intervals between sets - until you catch your breath.
NOTE:
The program's effectiveness largely depends on the athlete’s responsibility when it comes to the training process, sleep, nutrition and recovery. Train properly, get enough rest.
During the rest days, it is recommended to visit the sauna and get a massage.
Once the training creates a sufficient stress effect on the muscular-ligamentous apparatus, it is extremely important to take a responsible approach to all recovery activities to
avoid muscle tightness and decrease the joints mobility. Too little recovery leads to injury, overtraining and decreased performance or burnout.
REQUIRED EQUIPMENT
+
Barbell and Bumper Plates
+
Squat Rack
+
Box or bench
+
PVC
+
Shoulder Activation System
ORDER NOW
+
Lifting straps
ORDER NOW
+
GHD (optional)
+
Rubber bands (optional)
*For personal use only
Stretch daily
USER GUIDE
1
SESSION 1
Video library
(click to play)
WEEK
/12
General warmup
MALE 2.0
2 ROUNDS
SESSION 2
2 ROUNDS
SUPERMAN
12 reps
HYPEREXTENSION
PVC Overhead Duck Walk
10 reps
ABS
15 reps
BW Split Squat
SAS Shoulders Warmup
15 reps
SAS Shoulders Warmup
15 reps
CLEAN warmup
3 sets
×6+6 reps
Muscle SNATCH+OHS
LIGHT
INTENSITY
Hang SNATCH above knee
+ below (1RM of SN)
Use Lifting straps
SESSION 3
12 reps
3 sets × 4+2 reps
Use PVC only
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
HYPEREXTENSION
PVC Muscle SNATCH
+ Sn BALANCE
+ STRAPS
STRAPS
PUSH PRESS (1RM of C&J)
50%
60%
65%
70%
3;
2;
2;
4;
2+2
2+1
2+1
2+1
50%
4;
4
Snatch Hang PULL above knee
+ STRAPS
STRAPS
(1RM of SN)
70%
80%
2;
2;
4
4
Good Morning + SQUAT
3 sets × 8 reps
Back SQUAT (1RM of BS)
Plate jump bodyweight
3 sets × 6 reps
50%
60%
2;
4;
5
5
Snatch PRESS
(with rubber band)
3 sets × 8 reps
Torokhtiy's guidance
LIGHT
INTENSITY
SESSION 4
2 ROUNDS
12 reps
5+5
8 reps
CLEAN from blocks below knee
(1RM of C&J)
INTENSITY
Load intensity
HYPEREXTENSION
BOX JUMP
15 reps
6 reps
SAS Shoulders Warmup
15 reps
PVC SNATCH
(onto the plates)
3 sets
×6 reps
SESSION 5
12 reps
ABS
15 reps
Elbows rotation
8 reps
Power CLEAN + Power CLEAN
+ STRAPS
STRAPS
below knee (1RM of C&J)
Power SNATCH
+ STRAPS
STRAPS
+ Overhead SQUAT (1RM of SN)
50%
60%
65%
70%
3;
2;
2;
5;
1+3
1+2
1+2
1+1
Clean PULL from blocks
(1RM of C&J)
50%
60%
65%
70%
2;
2;
2;
4;
2+2
2+1
2+1
1+1
Deficit Clean PULL
(1RM of C&J)
70%
80%
90%
1;
3;
2;
4
4
3
Medium grip PULL
(1RM of SN)
70%
80%
90%
3;
3;
1;
4
4
3
Front SQUAT + JERK (1RM of C&J)
70%
80%
2;
4;
4
4
50%
60%
65%
70%
2;
2;
2;
3;
2+3
2+2
2+2
1+2
Back SQUAT (narrow feet)
(1RM of BS)
+ STRAPS
STRAPS
CALF RAISE
2 sets × 20 reps
+ STRAPS
STRAPS
Barbell Squat JUMP
3 sets × 6 reps
50%
60%
2;
4;
4
4
- SUPERSET -
Snatch PUSH PRESS (1RM of SN)
50%
3;
6
Wrists Flexion
2 sets × 20 reps
Barbell weight in %
from your PR
+ STRAPS
STRAPS
Military PLANK
3 sets×30``
LIGHT
INTENSITY
SUPERSET: performing two or more exercises
back to back with no rest in between
- optional set recommended to lift,
90%
1; if you feel to do your best now
2
2 ROUNDS
SUPERMAN
50%
60%
65%
70%
2;
2;
2;
3;
3
3
3
2
Glute BRIDGE
2 sets × 20 reps
LIGHT
2 ROUNDS
60%
4; SETS
5
REPS
- SUPERSET -
1
SESSION 1
WEEK
/12
MALE 2.0
2 ROUNDS
SESSION 2
2 ROUNDS
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 3
HYPEREXTENSION
12 reps
SUPERMAN
12 reps
HYPEREXTENSION
PVC Overhead Duck Walk
10 reps
ABS
15 reps
BW Split Squat
SAS Shoulders Warmup
15 reps
SAS Shoulders Warmup
15 reps
CLEAN warmup
Muscle SNATCH+OHS
LIGHT
CLEAN from blocks below knee
(1RM of C&J)
PVC Muscle SNATCH
+ Sn BALANCE
3 sets
×6+6 reps
INTENSITY
3 sets × 4+2 reps
Hang SNATCH above knee
+ below (1RM of SN)
+ STRAPS
STRAPS
PUSH PRESS (1RM of C&J)
50%
60%
65%
70%
3;
2;
2;
4;
2+2
2+1
2+1
2+1
50%
4;
4
Snatch Hang PULL above knee
+ STRAPS
STRAPS
(1RM of SN)
70%
80%
2;
3;
4
4
Good Morning + SQUAT
3 sets × 8 reps
Back SQUAT (1RM of BS)
Plate jump bodyweight
3 sets × 6 reps
50%
60%
2;
4;
5
5
Snatch PRESS
(with rubber band)
3 sets × 8 reps
LIGHT
INTENSITY
SESSION 4
2 ROUNDS
12 reps
5+5
8 reps
INTENSITY
HYPEREXTENSION
BOX JUMP
15 reps
6 reps
SAS Shoulders Warmup
15 reps
PVC SNATCH
(onto the plates)
3 sets
×6 reps
SESSION 5
2 ROUNDS
SUPERMAN
12 reps
ABS
15 reps
Elbows rotation
8 reps
Power CLEAN + Power CLEAN
+ STRAPS
STRAPS
below knee (1RM of C&J)
50%
60%
65%
70%
2;
2;
2;
3;
3
3
3
2
Power SNATCH
+ STRAPS
STRAPS
+ Overhead SQUAT (1RM of SN)
50%
60%
65%
70%
3;
2;
2;
5;
1+3
1+2
1+2
1+1
Clean PULL from blocks
(1RM of C&J)
50%
60%
65%
70%
2;
2;
2;
4;
2+2
2+1
2+1
1+1
Deficit Clean PULL
(1RM of C&J)
70%
80%
90%
1;
3;
2;
4
4
3
Medium grip PULL
(1RM of SN)
70%
80%
90%
3;
3;
1;
4
4
3
Front SQUAT + JERK (1RM of C&J)
70%
80%
2;
4;
4
4
+ STRAPS
STRAPS
50%
60%
65%
70%
2;
2;
2;
3;
2+3
2+2
2+2
1+2
CALF RAISE
2 sets × 20 reps
+ STRAPS
STRAPS
Military PLANK
3 sets×30``
Back SQUAT (narrow feet)
(1RM of BS)
- SUPERSET -
Snatch PUSH PRESS (1RM of SN)
50%
3;
6
Wrists Flexion
2 sets × 20 reps
LIGHT
INTENSITY
+ STRAPS
STRAPS
- SUPERSET -
Barbell Squat JUMP
3 sets × 6 reps
50%
60%
2;
4;
4
4
Glute BRIDGE
2 sets × 20 reps
LIGHT
2 ROUNDS
LIGHT
INTENSITY
2
SESSION 1
WEEK
/12
MALE 2.0
2 ROUNDS
SESSION 2
2 ROUNDS
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 3
2 ROUNDS
SESSION 4
2 ROUNDS
SESSION 5
2 ROUNDS
Reverse HYPEREXTENSION 12 reps
SUPERMAN SWIM
12 reps
Reverse HYPEREXTENSION 12 reps
Reverse HYPEREXTENSION 12 reps
SUPERMAN SWIM
15 reps
BOX JUMP
ABS
15 reps
Gakk Squat
8 reps
BOX JUMP
ABS
20 reps
SAS Shoulders Warmup
15 reps
Elbows stretching with RB
6 reps
PVC Overhead Duck Walk 10 steps
Press in split
+ OH split Squat
LIGHT
SAS Shoulders Warmup
6 reps
15 reps
PVC Snatch BALANCE from 3 sets
toes + Overhead SQUAT ×6+6 reps
Snatch Push PRESS + 3 sec stop
Overhead SQUAT
(1RM of SN)
50%
3;
1+3
SNATCH from blocks
below knee (1RM of SN)
+ STRAPS
PVC HIP Clean BALANCE
3 sets × 3+3+3+3
CLEAN + Hang CLEAN
below knee (1RM of C&J)
50%
60%
2;
2;
2+2
1+2
Clean PULL (1RM of C&J)
Deficit Snatch PULL
(1RM of SN)
Snatch PULL from blocks
(1RM of SN)
Pause Jerk DRIVE+ Jerk DRIVE
(1RM of C&J)
75%
3;
2
50%
60%
2;
2;
2+2
2+2
Half SQUAT (static work)
2 sets × 20``
Korean JUMPs
2 sets × 10 reps
INTENSITY
70%
80%
1;
2;
4
4
+ STRAPS
90%
3;
4
3 sets
×6 reps
- SUPERSET -
60%
65%
3;
3;
2+2
2+1
PVC Rack Hip Muscle Clean
Clean PULL till power position LIGHT
INTENSITY
+ Muscle Squat CLEAN
3 sets × 3+3 reps
Clean PULL + CLEAN (1RM of C&J)
+ STRAPS
50%
60%
2;
2;
2+2
2+2
Pause Back SQUAT (1RM of BS)
70%
1
3
70%
80%
1;
1;
3
3
50%
60%
2;
3;
4
4
JERK SUPPORT
(1RM of C&J)
90%
1;
3
Disc JUGGLING
3 sets × 20 reps
- SUPERSET -
LIGHT
INTENSITY
LIGHT
INTENSITY
80%
1;
3
90%
3;
3
100%
4;
1
Reverse PLANK
3 sets x 45``
Russian TWIST
3 sets × 20 reps
70%
5;
1+2
Front SQUAT (1RM of C&J)
70%
80%
1;
4;
4
4
Front SQUAT (1RM of C&J)
Disc Shoulders FLY
3 sets × 20 reps
Back SQUAT (1RM of BS)
LIGHT
+ STRAPS
Deficit Power SNATCH
+ Overhead SQUAT (1RM of SN)
50%
3
2+2
70%
3
2
Snatch Sots PRESS
3 sets × 6 reps
+ STRAPS
50%
60%
65%
70%
2;
2;
2;
3;
1+3
1+2
1+2
1+2
70%
70%
70%
70%
1;
1;
1;
1;
2
3
2
3
50%
60%
70%
2;
2;
4;
6
5
4
PVC SNATCH
(onto the plates)
Push PRESS + JERK (1RM of C&J)
JERK (1RM of C&J)
70%
80%
90%
3;
1;
2;
4
4
3
3 sets
×6 reps
INTENSITY
50%
60%
65%
70%
2;
2;
2;
1;
3
3
3
3
+ STRAPS
6 reps
- SUPERSET -
Barbell Squat JUMP
4 sets × 6 reps
LIGHT
INTENSITY
3
SESSION 1
WEEK
/12
MALE 2.0
3 ROUNDS
HYPEREXTENSION
Squat jumps
SAS Shoulders Warmup
PVC Muscle SNATCH
+ Sn BALANCE
15 reps
8 reps
20 reps
3 sets
×6+6 reps
Snatch Push PRESS
+ Overhead SQUAT (1RM of SN)
50%
60%
70%
75%
80%
2;
1;
2;
1;
2;
2+2
2+2
2+1
1+1
1+1
Snatch PULL (till power position) STRAPS
+ STRAPS
+ SNATCH (1RM of SN)
SESSION 2
3 ROUNDS
15 reps
ABS
20 reps
Wall SQUAT (slow)
6 reps
Gakk Squat
Elbows rotation
6 reps
CLEAN warmup
Elbows stretching with RB
6 reps
MEDIUM
INTENSITY
HYPEREXTENSION
15 reps
INTENSITY
Front SQUAT
+ JERK (1RM of C&J)
5 sets × 4+4 reps
50%
60%
65%
70%
2;
1;
1;
2;
2+2
2+2
2+2
2+2
Power CLEAN + Power CLEAN
below knee + PUSH PRESS (1RM
of C&J)
75%
75%
80%
1;
1;
3;
1+2
2+1
1+1
50%
60%
65%
70%
2;
1;
1;
5;
1+2+2
1+1+2
1+1+2
1+1+1
Depth JUMP
3 sets × 5 reps
MEDIUM
3 ROUNDS
PVC HIP Clean BALANCE
Muscle Squat SNATCH
+ Snatch BALANCE
Snatch PULL till power position + STRAPS
+ slowly down (6 sec) (1RM of SN)
Snatch Sots PRESS
3 sets × 6 reps
SESSION 4
HYPEREXTENSION
SPLIT SQUAT
3 sets × 6+6 reps
50%
60%
70%
80%
1;
1;
1;
3;
4
4
4
4
3 ROUNDS
15 reps
75%
80%
2;
2;
1+2
1+1
Back SQUAT (1RM of BS)
SESSION 3
SUPERMAN Row
50%
60%
65%
70%
2;
1;
1;
2;
1+2
1+2
1+2
1+2
80%
90%
2;
3;
4
3
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 5
3 ROUNDS
SUPERMAN Row
15 reps
8 reps
ABS
20 reps
6 reps
SAS Shoulders Warmup
20 reps
Muscle SNATCH
narrow grip
LIGHT
3 sets
×6 reps
INTENSITY
4 sets × 6 reps
CLEAN from blocks
+ Front SQUAT (1RM of C&J)
50%
60%
65%
70%
2;
2;
2;
2;
3+2
3+2
3+1
3+1
Snatch PULL till power position + STRAPS
+ Hang Power SNATCH (1RM of SN)
Front SQUAT (1RM of C&J)
75%
80%
2;
2;
2+1
2+1
50%
60%
2;
2;
2+2
2+2
80%
90%
100%
1;
1;
1;
2
2
2
Clean PULL from blocks
(1RM of C&J)
MEDIUM
INTENSITY
Sitting PRESS
4 sets × 8 reps
MEDIUM
HALO
3 sets × 10+10 reps
MEDIUM
Wrists Flexion
2 sets × 20 reps
MEDIUM
+ STRAPS
80%
90%
100%
110%
2;
2;
3;
1;
4
4
4
1
65%
70%
1;
4;
1+2
1+2
Snatch High PULL
from 1 block (1RM of SN)
+ STRAPS
70%
80%
1;
3;
3
3
INTENSITY
Bench Back SQUAT (1RM of BS)
INTENSITY
INTENSITY
50%
70%
80%
85%
90%
1;
1;
1;
1;
1;
3
3
3
3
3
CALF RAISE
2 sets × 20 reps
Military PLANK
3 sets x 45``
Depth JUMP
3 sets × 5 reps
Glute BRIDGE
2 sets x 20 reps
- SUPERSET -
- SUPERSET -
4
SESSION 1
WEEK
/12
MALE 2.0
3 ROUNDS
SESSION 2
3 ROUNDS
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 3
3 ROUNDS
SESSION 4
3 ROUNDS
SESSION 5
3 ROUNDS
Reverse HYPEREXTENSION 15 reps
SUPERMAN Cross
16 reps
Reverse HYPEREXTENSION 15 reps
Reverse HYPEREXTENSION 15 reps
SUPERMAN Cross
BOX JUMP
Gakk Squat
10 reps
Wall SQUAT (slow)
6 reps
Gakk Squat
10 reps
Elbows stretching with RB
Elbows stretching with RB
6 reps
BOX JUMP
8 reps
8 reps
SAS Shoulders Warmup
20 reps
Elbows rotation
8 reps
PVC HIP Clean BALANCE
+ STRAPS
Hip Power SNATCH
+ Snatch BALANCE (1RM of SN)
Clean PULL till power position LIGHT
INTENSITY
+ Muscle Squat CLEAN
50%
60%
65%
2;
2;
1;
2+2
2+1
1+2
3 sets × 3+3
JERK (1RM of C&J)
50%
60%
65%
70%
1;
4;
2;
1;
2+2
1+2
1+2
1+1
+ STRAPS
Medium grip PULL
(1RM of SN)
Deficit CLEAN (1RM of C&J)
PVC SNATCH
(onto the plates)
Power SNATCH
+ SNATCH (1RM of SN)
70%
75%
2;
1;
3
3
80%
85%
2;
2;
3
2
Split Push PRESS
3 sets × 3+3 reps
MEDIUM
INTENSITY
Deficit Romanian DEADLIFT MEDIUM
Back SQUAT (1RM of BS)
3 sets × 6 reps
50%
60%
70%
80%
85%
2;
1;
2;
1;
1;
4
4
4
4
4
80%
70%
60%
50%
1;
1;
1;
1;
4
4
4
4
Depth JUMP
3 sets × 5 reps
Pause JERK
+ JERK (1RM of C&J)
50%
60%
70%
75%
2;
1;
2;
2;
3
3
3
2
70%
80%
90%
3;
1;
1;
4
4
4
Snatch PRESS
(with rubber band)
4 sets × 8 reps
3 sets
×6 reps
PVC Overhead Duck Walk 16 steps
PVC Snatch BALANCE (from 3 sets
toes) + Overhead SQUAT ×6+6 reps
Reverse PLANK
3 sets x 45``
Russian TWIST
3 sets × 20 reps
MEDIUM
INTENSITY
INTENSITY
- SUPERSET -
Half SQUAT (static work)
2 sets x 20``
Korean JUMPs
2 sets × 10 reps
- SUPERSET -
3 sets
×6 reps
NO STRAPS
50%
60%
70%
75%
80%
2;
2;
2;
2;
3;
2+1
2+1
1+1
1+1
1+1
+ STRAPS
Snatch PULL till knee
+ Snatch PULL till power position
+ Snatch PULL (1RM of SN)
80%
90%
2;
3;
1+1+1
1+1+1
Disc Shoulders FLY
3 sets x 15 reps
- SUPERSET -
INTENSITY
French PRESS
3 sets × 20 reps
MEDIUM
Disc JUGGLING
MEDIUM
3 sets × 20 reps
SAS Shoulders Warmup
INTENSITY
INTENSITY
8 reps
20 reps
PVC Muscle CLEAN
3 sets
+ Front SQUAT + PRESS ×4+4+4 reps
CLEAN & JERK
(1RM of C&J)
50%
60%
70%
75%
2;
1;
2;
1;
2+2
2+2
2+1
2+1
80%
85%
3;
1;
2+1
2+1
Pause Back SQUAT (1RM of BS)
50%
65%
1;
1;
3
3
MEDIUM
16 reps
75%
3;
3
Military Press with RB
3 sets × 8 reps
Depth JUMP
3 sets × 5 reps
MEDIUM
INTENSITY
5
SESSION 1
WEEK
/12
MALE 2.0
3 ROUNDS
Hyperextension
15 reps
BOX JUMP
8 reps
SAS Shoulders Warmup
PVC Muscle SNATCH
+ Sn BALANCE
20 reps
3 sets
×6+6 reps
SESSION 2
3 ROUNDS
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 3
3 ROUNDS
15 reps
Hyperextension
15 reps
Hyperextension
ABS
20 reps
Gakk Squat
10 reps
BW Split Squat
SAS Shoulders Warmup
20 reps
BOX JUMP
CLEAN warmup
8 reps
PVC HIP Clean BALANCE
3 sets
×6 reps
Muscle squat SNATCH
+ Overhead SQUAT (1RM of SN)
4 sets × 3+2 reps
CLEAN + Hang CLEAN below knee
+ STRAPS
(1RM of C&J)
50%
60%
70%
1;
2;
3;
4
4
3
50%
60%
70%
75%
80%
2;
1;
1;
2;
3;
1+2
1+2
1+2
1+2
1+1
Deficit Middle grip PULL
(1RM of SN)
Clean PULL (1RM of C&J)
70%
80%
90%
1;
1;
3;
3
3
3
+ STRAPS
50%
60%
70%
75%
2;
1;
2;
2;
3
3
3
3
90%
100%
2;
3;
4
3
+ STRAPS
CALF RAISE
2 sets × 20 reps
Back SQUAT (1RM of BS)
+ STRAPS
5+5
8 reps
50%
60%
2;
3;
2+3
1+3
70%
75%
80%
85%-87%
1;
1;
2;
2;
3
3
3
2
Depth JUMP
3 sets × 5 reps
ABS
20 reps
SAS Shoulders Warmup
20 reps
Snatch Push PRESS + Overhead
SQUAT (3 sec stop) (1RM of SN)
50%
60%
70%
75%
80%
2;
1;
1;
1;
3;
2+2+2 2+2+1 2+2+1 2+2+1 2+2+1
50%
3;
1+3
Clean PULL slowly down
(1RM of C&J)
SNATCH (1RM of SN)
+ STRAPS
Back SQUAT (1RM of BS)
INTENSITY
Military PLANK
3 sets × 45'’
HALO
3 sets × 10+10 reps
MEDIUM
INTENSITY
87%
NO STRAPS
50%
60%
65%
70%
2;
2;
1;
3;
3
2
2
2
Pause Push PRESS
+ Push PRESS (1RM of C&J)
50%
3;
2+1
MEDIUM
MEDIUM
INTENSITY
15 reps
CLEAN + Front SQUAT
+ JERK (1RM of C&J)
OPTIONAL
WEIGHT
GOOD MORNING+SQUAT
3 sets × 8 reps
Depth JUMP
3 sets × 5 reps
- SUPERSET Split SQUAT
3 sets × 6+6 reps
SUPERMAN
PVC Snatch BALANCE (from
3 sets
toes) + Overhead SQUAT ×6+6 reps
Sitting PRESS
4 sets × 6 reps
JERK (1RM of C&J)
3 ROUNDS
PVC Muscle CLEAN
3 sets
+ Front SQUAT + PRESS ×4+4+4 reps
50%
60%
70%
80%
85%
2;
1;
2;
2;
2;
3
3
3
3
3
50%
60%
70%
75%
2;
1;
2;
2;
6
6
6
6
Snatch Sots PRESS
4 sets × 8 reps
15 reps
90%
100%
105%
110%
2;
3;
1;
1;
3
3
2
2
Front SQUAT+JERK (1RM of C&J)
Glute BRIDGE
2 sets × 20 reps
- SUPERSET -
90%
100%
110%
1;
2;
3;
4
3
3
INTENSITY
Wall SQUAT (slow)
3 sets × 6 reps
80%
80%
80%
80%
1;
1;
1;
1;
2
3
2
3
Snatch PULL from blocks
(1RM of SN)
MEDIUM
SESSION 5
3 ROUNDS
SUPERMAN
Snatch PUSH PRESS (1RM of SN)
SNATCH from blocks
below knee (1RM of SN)
SESSION 4
MEDIUM
INTENSITY
LIGHT
INTENSITY
6
SESSION 1
WEEK
/12
MALE 2.0
3 ROUNDS
SESSION 2
3 ROUNDS
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 3
3 ROUNDS
SESSION 4
SESSION 5
3 ROUNDS
3 ROUNDS
Reverse HYPEREXTENSION 15 reps
SUPERMAN Swim
15 reps
Reverse HYPEREXTENSION 15 reps
Reverse HYPEREXTENSION 15 reps
SUPERMAN Swim
15 reps
Squat jumps
Gakk Squat
10 reps
Squat jumps
BW Split Squat
Gakk Squat
10 reps
SAS Shoulders Warmup
20 reps
8 reps
8 reps
5+5
PVC Overhead Duck Walk 16 steps
Squat jumps
PVC HIP Snatch BALANCE
3 sets
×6 reps
PVC Muscle CLEAN
3 sets
+ Front SQUAT + PRESS ×4+4+4 reps
PVC Snatch BALANCE (from 3 sets
toes) + Overhead SQUAT ×6+6 reps
Clean PULL till power position LIGHT
INTENSITY
+ Muscle Squat CLEAN
Pause SNATCH (knee level)
(1RM of SN)
+ STRAPS
CLEAN & JERK
(1RM of C&J)
+ STRAPS
Hip Power SNATCH
+ Snatch BALANCE (1RM of SN)
50%
60%
70%
75%
2;
1;
2;
1;
1+2
1+2
1+2
1+1
3 sets × 3+3 reps
50%
60%
70%
75%
2;
1;
1;
3;
2
2
2
2
80%
85%
2;
3;
1+1
1+1
Deficit CLEAN (1RM of C&J)
Snatch HIGH PULL
(1RM of SN)
Pause Snatch PULL above and
50%
60%
70%
75%
2;
1;
3;
2;
3
3
3
2
70%
3;
5
SAS Shoulders Warmup
20 reps
Elbows rotation
PVC SNATCH
(onto the plates)
3 sets
×6 reps
PVC HIP Clean BALANCE
SNATCH + Hang SNATCH
below knee (1RM of SN)
+ STRAPS
+ STRAPS
below knees (3 sec each)(1RM of SN)
Deficit Clean PULL
(1RM of C&J)
80%
90%
100%
2;
1;
3;
3
3
3
Bench Back SQUAT (1RM of BS)
70%
80%
1;
4;
3
3
50%
60%
70%
80%
2;
1;
1;
2;
3
3
3
3
Plate jump bodyweight
3 sets × 8 reps
85%
90%
2;
2;
3
3
Wrists Flexion
3 sets × 20 reps
Snatch Sots PRESS
4 sets × 8 reps
8 reps
3 sets
×6 reps
+ STRAPS
+ STRAPS
Back SQUAT (narrow feet)
(1RM of BS)
+ STRAPS
Russian TWIST
3 sets × 20 reps
50%
60%
2;
3;
1+1
1+1
80%
85%
2;
3;
2+2
1+1
Snatch Push PRESS
+ Snatch BALANCE (1RM of SN)
Сlean PULL from blocks (T&G)
50%
1;
3+3
80%
90%
100%
110%
1;
2;
3;
2;
3
3
2
2
Snatch PUSH PRESS
(1RM of SN)
- SUPERSET -
JERK SUPPORT
(1RM of C&J)
70%
2;
2+2
Disc Shoulders FLY
3 sets x 15 reps
- SUPERSET -
French PRESS
3 sets × 20 reps
110%
2-3
1
MEDIUM
INTENSITY
MEDIUM
Military PRESS
INTENSITY
3 sets × 8 reps
Half SQUAT (static work)
2 sets x 30``
Korean JUMPs
2 sets × 10 reps
60%
1;
2+2
80%
90%
95%
100%
2;
1;
1;
1;
2
2
2
1
70%
80%
90%
100% 105%
1;
1;
1;
1;
1;
5
5
5
5
5
Reverse PLANK
3 sets x 60``
INTENSITY
50%
60%
70%
75%
2;
1;
2;
1;
2+2
2+2
2+2
2+2
Front SQUAT
(1RM of C&J)
50%
60%
1;
3;
3
3
MEDIUM
8 reps
- SUPERSET -
MEDIUM
INTENSITY
MEDIUM
INTENSITY
7
WEEK
SESSION 1
/12
MALE 2.0
3 ROUNDS
Hyperextension
15 reps
BOX JUMP
8 reps
SESSION 2
3 ROUNDS
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 3
SESSION 4
3 ROUNDS
SUPERMAN Row
15 reps
Hyperextension
ABS
20 reps
BW Split Squat
15 reps
Hyperextension
15 reps
SUPERMAN Row
15 reps
ABS
20 reps
Elbows stretching with RB
SAS Shoulders Warmup
20 reps
PVC HIP Snatch BALANCE
3 sets
×6 reps
PVC Muscle CLEAN
3 sets
+ Front SQUAT + PRESS ×4+4+4 reps
PVC SNATCH
(onto the plates)
3 sets
×6 reps
CLEAN (1RM of C&J)
SNATCH
(1RM of SN)
+ STRAPS
CLEAN & JERK (1RM of C&J)
Power SNATCH
(1RM of SN)
50%
60%
70%
75%
2;
1;
2;
1;
3
2
2
2
50%
60%
70%
75%
2;
1;
2;
1;
3
3
2
2
50%
60%
70%
75%
2;
1;
2;
2;
3
2
2
2
50%
60%
70%
75%
80%
2;
1;
2;
1;
1;
2+2
2+2
2+2
1+2
2+1
50%
60%
70%
2;
1;
3;
2
2
2
80%
85%
87%
90%
2;
2;
1;
2;
2
2
2
1
80%
85%
90%
1;
1;
1;
2
2
2
80%
80%
80%
80%
1;
1;
1;
1;
2
1
2
1
Snatch PULL from blocks
(1RM of SN)
+ STRAPS
Deficit Clean PULL
fast up/slowly down (T&G) (1RM of C&J)
Wall SQUAT
(slow)
PVC Muscle SNATCH
+ Sn BALANCE
3 sets
×6+6 reps
PVC HIP Clean BALANCE
SNATCH from blocks
(1RM of SN)
+ STRAPS
+ STRAPS
80%
90%
100%
1;
2;
2;
4
4
4
8 reps
3 sets
×6 reps
80%
90%
1;
4;
3
3
- SUPERSET -
70%
80%
90%
100%
2;
3;
1;
1;
3
3
3
3
Snatch PRESS
(with rubber band)
4 sets × 6 reps
50%
60%
70%
75%
2;
1;
1;
1;
3
3
2
2
Glute BRIDGE
2 sets × 20 reps
MEDIUM
CALF RAISE
2 sets × 20 reps
80%
1;
2
85-87%
2;
2
90%
1;
1
Pause Jerk DRIVE
+ Jerk DRIVE (1RM of C&J)
Clean PULL
(1RM of C&J)
+ STRAPS
50%
60%
70%
80%
2;
1;
1;
1;
3
2
2
2
90%
95%
100%
105%
1;
1;
1;
1;
1
1
1
1
Press in split + OH split Squat LIGHT
INTENSITY
3 sets × 4+4+4+4
Disc JUGGLING
3 sets × 30 reps
INTENSITY
Back SQUAT (1RM of BS)
50%
60%
70%
80%
90%
1;
1;
1;
1;
2;
10
8
6
4
2
LIGHT
INTENSITY
NO STRAPS
Snatch PUSH PRESS
(1RM of SN)
MEDIUM
Front SQUAT
(1RM of C&J)
70%
80%
90%
1;
1;
3;
3
3
3
INTENSITY
Chicken JUMP
3 sets × 10 reps
50%
70%
80%
1;
2;
2;
2+2
2+2
2+1
Barbell Squat JUMP
3 sets × 6 reps
80%
85%
85%
90%
1;
1;
1;
1-2;
1+2
2+1
1+2
1+1
90%
100%
105%
2;
2;
2;
4
4
3
JERK (1RM of C&J)
105%
110%
2;
2;
4
3
Front SQUAT (1RM of C&J)
3 sets
×6 reps
8 reps
3 ROUNDS
20 reps
CLEAN warmup
BOX JUMP
SESSION 5
SAS Shoulders Warmup
PVC Overhead Duck Walk 16 steps
5+5
3 ROUNDS
LIGHT
INTENSITY
8
WEEK
/12
SESSION 1
MALE 2.0
3 ROUNDS
Reverse HYPEREXTENSION 15 reps
Squat jumps
SESSION 2
GOOD MORNING
8 reps
SAS Shoulders Warmup
HIP Snatch BALANCE
+ Snatch Sots PRESS
20 reps
3 sets
×6+6 reps
3 ROUNDS
3 sets
×6 reps
LIGHT
INTENSITY
SNATCH TECH
NO STRAPS
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 3
3 ROUNDS
SESSION 4
3 ROUNDS
SESSION 5
Reverse HYPEREXTENSION 15 reps
Reverse HYPEREXTENSION 15 reps
SUPERMAN Cross
Squat jumps
Squat jumps
BW Split Squat
8 reps
Elbows rotation
8 steps
Clean PULL till power position LIGHT
INTENSITY
+ Muscle Squat CLEAN
8 reps
3 ROUNDS
16 reps
5+5
SAS Shoulders Warmup
20 reps
Elbows stretching with RB
PVC SNATCH
(onto the plates)
3 sets
×6 reps
PVC Muscle CLEAN
3 sets
+ Front SQUAT + PRESS ×4+4+4 reps
up to 50%
6;
3
3 sets × 3+3 reps
50%
60%
70%
75%
2;
1;
2;
1;
3
3
2
2
CLEAN & JERK TECH
Power CLEAN (1RM of C&J)
50%
60%
70%
75%
80%
2;
1;
2;
1;
2;
2+2
2+2
2+2
1+1
1+1
80%
85-87%
2;
3;
2
2
up to 50%
6;
1+2
50%
60%
70%
75-80%
2;
1;
2;
3;
3
3
2
2
Power SNATCH
+ SNATCH (1RM of SN)
Clean PULL
from blocks
50%
60%
70%
75-80%
2;
1;
1;
2;
1+1
1+1
1+1
1+1
Front SQUAT (1RM of C&J)
Snatch High PULL from 1 block
+ STRAPS
(T&G) (1RM of SN)
80%
90%
1;
3;
2
2
SNATCH
(1RM of SN)
+ STRAPS
90%
1-2;
1
Snatch PULL
(1RM of SN)
+ STRAPS
Chicken JUMP
3 sets × 10 reps
90%
100%
110%
2;
1;
3;
3
2
1
Back SQUAT (1RM of BS)
LIGHT
INTENSITY
80%
90%
100%
110%
1;
1;
2;
3;
4
4
4
3
Split SQUAT
3 sets × 4+4 reps
50%
60%
70%
80%
85%
1;
1;
1;
1;
3;
4
4
4
4
3
MEDIUM
50%
60%
1;
1;
4
4
MEDIUM
INTENSITY
NO STRAPS
50%
60%
70%
75%
2;
1;
2;
1;
2+2+2
2+2+2
1+2+2
1+2+2
80%
85%
87%
90%
2;
1;
1;
1-2;
1+2+2
1+1+1 1+1+1 1+1+1
65%
70%
2;
3;
4
3
MEDIUM
Military Press with RB
INTENSITY
INTENSITY
3 sets × 4+4 reps
Military PLANK
3 sets × 45'’
- SUPERSET -
Snatch Sots PRESS
4 sets × 6 reps
CLEAN + Front SQUAT
+ JERK (1RM of C&J)
Snatch PUSH PRESS
+ Snatch BALANCE
+ STRAPS
HALO
3 sets × 10+10 reps
8 reps
Half SQUAT (static work)
2 sets x 20'’
MEDIUM
INTENSITY
Korean JUMPs
2 sets × 10 reps
- SUPERSET -
9
WEEK
SESSION 1
/12
MALE 2.0
2 ROUNDS
Hyperextension
BOX JUMP
PVC Muscle SNATCH
+ Sn BALANCE
SNATCH (1RM of SN)
15 reps
5 reps
2 sets
×4+4 reps
SESSION 2
2 ROUNDS
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 3
2 ROUNDS
SUPERMAN
15 reps
Hyperextension
15 reps
Hyperextension
ABS
20 reps
SAS Shoulders Warmup
20 reps
CLEAN warmup
6 reps
PVC HIP Clean BALANCE
2 sets
×4 reps
PVC SNATCH
(onto the plates)
SNATCH (1RM of SN)
+ STRAPS
2 sets
×4 reps
NO STRAPS
CLEAN (1RM of C&J)
50%
60%
65%
70%
2;
1;
2;
2;
3
3
3
2
75%
80%
85-87-90%
1;
1;
3-4;
2
2
1
Snatch PULL (1RM of SN)
+ STRAPS
50%
60%
70%
75%
80%
2;
1;
2;
2;
2;
3
3
2
2
2
50%
60%
70%
75%
2;
1;
2;
1;
3
2
2
2
80%
85-87-90%
2;
2;
2
2
Back SQUAT (1RM of BS)
50%
70%
80%
85%
90%
2;
1;
1;
1;
3;
3
3
3
3
2
+ STRAPS
90%
100%
110%
2;
3;
1;
3
2
1
CALF RAISE
2 sets × 20 reps
50%
60%
70%
2;
1;
2;
2+2
2+2
2+2
2 ROUNDS
15 reps
BOX JUMP
5 reps
Gakk Squat
10 reps
Elbows stretching with RB
6 reps
ABS
20 reps
Power SNATCH + SNATCH
(1RM of SN)
+ STRAPS
50%
60%
70%
80%
90%
1;
1;
2;
1;
2;
3
3
3
2
2
50%
60%
70%
75%
2;
1;
2;
1;
2+2
2+1
2+1
2+1
JERK SUPPORT (6 SEC)
(1RM of C&J)
80%
85%
90-92%
2;
1;
3-4;
2+1
1+1
1+1
100%
110%
1;
3-4;
1
1
+ STRAPS
90%
100%
105%
2-3;
2;
2;
3
3
2
Military PRESS
3 sets × 8 reps
MEDIUM
Wrists Flexion
2 sets × 20 reps
MEDIUM
INTENSITY
INTENSITY
- SUPERSET MEDIUM
INTENSITY
INTENSITY
CLEAN & JERK (1RM of C&J)
50%
70%
80%
85%
90%
2;
1;
2;
1;
1;
3
3
3
2
2
French PRESS
3 sets × 20 reps
MEDIUM
Front SQUAT (1RM of C&J)
Back SQUAT (1RM of BS)
MEDIUM
Muscle SNATCH
3 sets × 5 reps
50%
60%
65%
70%
1;
3;
2;
1;
2+2
1+2
1+2
1+1
Push PRESS
Disc Shoulders FLY
3 sets × 15 reps
2 ROUNDS
SUPERMAN
JERK (1RM of C&J)
60%-65%
3;
2
SESSION 5
15 reps
Clean PULL (1RM of C&J)
75%
80%
85%
87%-90%
1;
2;
2;
2;
2
2
2
2
Glute BRIDGE
2 sets × 20 reps
- SUPERSET Depth JUMP
3 sets × 5 reps
Wall SQUAT (slow)
2 sets × 5 reps
Front SQUAT+JERK (1RM of C&J)
Clean PULL (1RM of C&J)
80%
90%
100%
105%
2;
2;
1;
2;
4
4
3
3
SESSION 4
INTENSITY
Barbell Squat JUMP
3 sets × 6 reps
LIGHT
INTENSITY
10
SESSION 1
WEEK
/12
MALE 2.0
2 ROUNDS
SESSION 2
Reverse HYPEREXTENSION 10 reps
SUPERMAN Cross
Squat jumps
BW Split Squat
5 reps
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 3
2 ROUNDS
10 reps
5+5
2 ROUNDS
Reverse HYPEREXTENSION 10 reps
Squat jumps
Squat jumps
5 reps
20 reps
Elbows stretching with RB
5 reps
PVC Overhead Duck Walk 16 steps
PVC SNATCH
(onto the plates)
2 sets
×4 reps
PVC Muscle CLEAN
2 sets
+ Front SQUAT + PRESS ×3+3+3 reps
PVC HIP Snatch BALANCE
2 sets
+ Snatch Sots PRESS
×4+4 reps
+ STRAPS
50%
60%
70%
75%
80%
2;
1;
2;
1;
2;
2
2
2
2
2
85%
90%
92%
95-97-100%
1;
1;
1;
2;
2
2
2
1
Snatch PULL from blocks
(1RM of SN)
+ STRAPS
CLEAN & JERK
(1RM of C&J)
SNATCH (1RM of SN)
50%
60%
70%
70%
75-80%
2;
1;
1;
1;
4;
2+2
2+2
1+2
2+1
1+1
50%
60%
70%
2;
1;
2;
3
2
2
Clean PULL
(1RM of C&J)
Snatch PUSH PRESS
+ Overhead SQUAT (1RM of SN)
90%
100%
2;
2;
3
2
80%
90%
100% 105% 110%
1;
2;
3;
1;
1;
3
3
2
2
2
Depth JUMP
3 sets × 5 reps
Back SQUAT (1RM of BS)
50%
60%
70%
80%
85%
2;
1;
2;
2;
2-3;
3
3
3
3
2
Snatch PRESS
(with rubber band)
3 sets × 6 reps
MEDIUM
INTENSITY
+ STRAPS
2 ROUNDS
Reverse HYPEREXTENSION 10 reps
SAS Shoulders Warmup
SNATCH from blocks
below knee (1RM of SN)
SESSION 4
NO STRAPS
50%
60%
70%
80%
2;
1;
1;
1;
2+2
2+2
2+2
2+1
85%
90-85-100%
1;
1;
2+1
1+1
Snatch PUSH PRESS
(1RM of SN)
105% 110%
1;
1;
1
1
SESSION 5
2 ROUNDS
GOOD MORNING
5 reps
SAS Shoulders Warmup
20 reps
Muscle Squat SNATCH
+ Overhead SQUAT
LIGHT
3 sets
×5 reps
LIGHT
INTENSITY
SNATCH (1RM of SN) TECH
INTENSITY
3 sets × 3+3 reps
up to 40%
6;
3
CLEAN & JERK
(1RM of C&J)
CLEAN & JERK (1RM of C&J) TECH
50%
60%
70%
75%
80%
2;
1;
1;
1;
2;
2+2
2+2
1+2
2+1
1+1
up to 40%
6;
2+2
85%
90%
95-97-100%
1;
2;
1;
1+1
1+1
1+1
Clean PULL
(1RM of C&J)
+ STRAPS
90%
100%
105%
1;
2;
2;
3
3
2
Back SQUAT (1RM of BS)
50%
70%
80%
85%
2;
1;
1;
1;
3
3
2
2
90%
92%
1;
1;
2
2
Half SQUAT (static work)
2 sets x 20'’
Korean JUMPs
2 sets × 10 reps
- SUPERSET -
11
WEEK
SESSION 1
/12
MALE 2.0
2 ROUNDS
HYPEREXTENSION
10 reps
PVC SNATCH
(onto the plates)
2 sets
×4 reps
SNATCH (1RM of SN)
NO STRAPS
50%
60%
70%
75%
3;
3;
2;
1;
2
2
2
1
CLEAN & JERK
(1RM of C&J)
50%
60%
70%
70%
2;
1;
1;
1;
2+2
2+2
2+1
1+2
70%
70%
1;
1;
2+1
1+2
RECOVERY
SESSION 3
HYPEREXTENSION
HIP Snatch BALANCE
+ Snatch Sots PRESS
50%
70%
80%
85%
2;
2;
2;
1;
3
3
3
2
2 ROUNDS
10 reps
2 sets
×4+4 reps
+ STRAPS
Hip Power SNATCH
+ Snatch BALANCE (1RM of SN)
50%
60-65%
2;
3;
2+1
2+1
2 ROUNDS
HYPEREXTENSION
10 reps
Elbows stretching with RB
5 reps
2 sets
×4+4 reps
Good Morning + SQUAT
LIGHT INTENSITY
SNATCH (1RM of SN)
NO STRAPS
CLEAN & JERK (1RM of C&J) TECH
80%
85%
87%
90%
1;
2;
2;
1;
2
1
1
1
50%
60%
70%
75%
2;
2;
2;
1;
2+2
2+2
1+1
1+1
95%
97%
100%
1;
1;
1;
1
1
1
80%
85-90%
1;
2;
1+1
1+1
Snatch PULL
(1RM of SN)
+ STRAPS
SESSION 5
PVC Muscle SNATCH
+ Sn BALANCE
50%
60%
70%
75%
2;
1;
2;
1;
3
3
2
2
+ STRAPS
70%
80%
90%
2;
2;
1;
3
2
2
70%
80%
90%
100%
1;
2;
1;
1;
3
2
2
2
Back SQUAT
(1RM of BS)
Front SQUAT
(1RM of C&J)
50%
60%
70%
80%
2;
1;
1;
2;
3
3
3
2
70%
80%
90%
100%
1;
1;
1;
1;
2
2
2
2
85%
90%
1;
1;
2
2
LIGHT
INTENSITY
SESSION 4
CLEAN & JERK
(1RM of C&J)
Clean PULL
(1RM of C&J)
Back SQUAT (1RM of BS)
Snatch Sots PRESS
4 sets × 6 reps
SESSION 2
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
Plate jump bodyweight
3 sets × 8 reps
up to 50%
6;
2+2
3 sets
×5 reps
12
WEEK
/12
MALE 2.0
SESSION 1
SESSION 2
GENERAL WARM-UP
Power SNATCH
(1RM of SN)
+ STRAPS
50%
60%
65%
70%
75%
2;
1;
1;
2;
3;
2
2
2
2
1
CLEAN & JERK
(1RM of C&J)
50%
60%
70%
70%
75%
2;
1;
1;
2;
2;
2+2
2+2
1+2
2+1
1+1
Front SQUAT
(1RM of C&J)
70%
80%
85%
2;
1;
1;
2
2
2
REST DAY
1-2 days
COACH INSTRUCTIONS
GENERAL WARMUP
POSTWORKOUT STRETCH
SESSION 3
SESSION 4
SESSION 5
GENERAL WARM-UP
GENERAL WARM-UP
Good Morning + SQUAT
LIGHT INTENSITY
SNATCH (1RM of SN)
NO STRAPS
SNATCH (1RM of SN)
NO STRAPS
3 sets
×5 reps
SNATCH (1RM of SN) TECH
50%
60%
65%
70%
2;
1;
1;
2;
3
2
2
2
up to 50%
6;
3
75%
80%
85-90%
1;
2;
2;
2
1
1
CLEAN & JERK (1RM of C&J) TECH
50%
60%
70%
75%
2;
1;
1;
1;
2+2
2+2
1+2
2+1
Back SQUAT (1RM of BS)
up to 50%
6;
2+2
80%
85-90%
1;
1-2;
1+1
1+1
50%
65%
75%
1;
2;
2;
3
3
3
50%
60%
65%
70%
1;
3;
2;
1;
2
2
2
2
CLEAN & JERK
(1RM of C&J)
Clean PULL
(1RM of C&J)
80%
90%
2;
1;
2
2
+ STRAPS
12
PR TRAINING SESSIONS
WEEK
/12+1
MALE 2.0
general warmup
POSTWORKOUT STRETCH
SESSION 1
SESSION 2
SESSION 3
GENERAL WARM-UP
GENERAL WARM-UP
GENERAL WARM-UP
SNATCH (1RM of SN)
+ STRAPS
SNATCH (1RM of SN)
NO STRAPS
SNATCH (1RM of SN)
NO STRAPS
50%
3-5;
2
50%
60%
2;
2-3;
2
2
50%
60%
65%
70%
1;
2;
2;
1;
3
2
2
2
CLEAN & JERK
(1RM of C&J)
Back SQUAT (1RM of BS)
75%
80%
85%
90%
1;
1-2;
1;
2;
1-2
1
1
1
50%
60%
70%
75%
2;
1;
2;
1;
2+2
2+2
1+1
1+1
50%
2;
3
80%
85%
90%
95%
1;
1;
2;
1;
1+1
1+1
1+1
1+1
97%
100%
102%
1;
1;
1;
1+1
1+1
1+1
95%
97%
100%
102%
1;
1;
1;
1;
1
1
1
1
12
COMPETITION
WEEK
/12+1
MALE 2.0
general warmup
POSTWORKOUT STRETCH
SESSION 1
SESSION 2
COMPETITION
GENERAL WARM-UP
GENERAL WARM-UP
GENERAL WARM-UP
SNATCH (1RM of SN)
NO STRAPS
SNATCH (1RM of SN)
+ STRAPS
SNATCH (1RM of SN)
NO STRAPS
50%
60%
3;
3-4;
2
1
50%
60%
65%
70%
1;
3;
2;
1;
2
1
1
1
50%
60%
65%
70%
1;
2;
2;
1;
3
2
2
2
CLEAN & JERK
(1RM of C&J)
Back SQUAT (1RM of BS)
75%
80%
85%
90%
1;
1-2;
1;
2;
2
1
1
1
50%
60%
65%
70%
2;
2;
1;
2;
2+2
1+1
1+1
1+1
50%
60%
2;
1-2;
2
2
75%
80%
1;
2;
1+1
1+1
95%
97%
100%
102%
1;
1;
1;
1;
1
1
1
1
CLEAN & JERK
(1RM of C&J)
50%
60%
70%
75%
2;
1;
2;
1;
2+2
2+2
1+1
1+1
80%
85%
90%
95%
1;
1;
2;
1;
1+1
1+1
1+1
1+1
97%
100%
102%
1;
1;
1;
1+1
1+1
1+1
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