Lift Big Eat Big Weightlifting Program
3x/week Split
-Week 1Day 1
Snatch:
3x3 @ 70%
3x3 @ 75%
Back squat:
4x5 @ 75%
Push press behind neck:
3x5 @ 70%
Snatch pulls:
4x5 @ 110% (of snatch 1RM)
Pullups:
3x8
Day 2
Clean & Jerk:
3x3 @ 70%
3x3 @ 75%
Snatch balance:
4x3 @70% (of snatch 1RM)
Front squat:
4x5 @ 75%
Clean pulls:
5x5 @ 115%
50 situps
Day 3
Snatch pull + power snatch + snatch
4x3 @ 70%
3x3 @ 75%
Back squat:
3x8 @ 70%
Push press behind neck:
4x5 @ 75%
Snatch deadlift:
3x7 @ 100%
-Week 2Day 1
Snatch:
3x3 @ 75%
3x3 @ 80%
Back squat:
3x5 @ 80%
Push press:
5x3 @ 80%
Clean deadlift (use straps):
4x5 @ 100% of Clean 1RM
Box jumps:
5x5
Day 2
Clean & Jerk:
3x3 @ 75%
3x3 @ 80%
Snatch Balance:
3x3 @ 80%
Front squats:
3x5 @ 80%
Push jerk behind neck:
3x3 @ 80% of jerk 1RM
Hanging leg raise
3x12
Day 3
Clean pull + Power clean + clean:
4x3 @ 75%
4x3 @ 80%
Snatch push press:
5x3 @ 75%
1 1/4 back squats:
5x5 @ 80%
Clean shrugs:
4x6 @ 100%
Week 3:
Snatch
2x3 @ 60%
2x3 @ 65%
Back squat
3x5 @ 65%
Push press
5x3 @ 65%
Snatch deadlift
4x5 @ 70%
Box jumps
5x5
Day 2
Clean & Jerk
2x3 @ 60%
2x3 @ 65%
Snatch Balance
3x3 @ 65%
Front squats
3x5 @ 65%
Push jerk behind neck
3x3 @ 65% of jerk 1RM
Hanging leg raise
3x12
Day 3
Power snatch
4x3 @ 65%
Power clean
4x3 @ 65%
Back squat
5x7 @ 65%
Push press
3x5 @ 65%
-Week 4Day 1:
Snatch
2x2 @ 85%
Back squat
3x2 @ 85%
Jerk behind neck
3x2 @ 90%
Snatch pulls
4x3 @ 115%
Day 2
Clean & Jerk
2x2 @ 85%
Snatch balance
3x2 @ 90%
Front squats
3x2 @ 90%
RDL
5x5 @85% of clean
Day 3
Snatch
3x1 @ 90%
Clean & Jerk
3x1 @ 90%
Back squat
4x3 @ 85%
2 clean pull + clean
4x3 @ 80%
50 situps
Cycle 2:
-Week 1Day 1
Snatch:
3x3 @ 75%
3x2 @ 80%
Back squat:
4x5 @ 80%
Push press behind neck:
3x5 @ 75%
Snatch pulls:
4x5 @ 110% (of snatch 1RM)
Pullups:
3x8
Day 2
Clean & Jerk:
3x3 @ 75%
3x2 @ 80%
Snatch balance:
4x3 @75% (of snatch 1RM)
Front squat:
4x5 @ 80%
Clean pulls:
5x5 @ 115%
50 situps
Day 3
Snatch pull + power snatch + snatch
4x3 @ 75%
3x3 @ 80%
Back squat:
3x8 @ 75%
Push press behind neck:
4x5 @ 80%
Snatch deadlift:
3x7 @ 105%
-Week 2Day 1
Snatch:
3x3 @ 80%
3x2 @ 85%
Back squat:
3x5 @ 80%
Push press:
5x3 @ 85%
Clean deadlift (use straps):
4x5 @ 105% of Clean 1RM
Box jumps:
5x5
Day 2
Clean & Jerk:
3x3 @ 80%
3x2 @ 85%
Snatch Balance:
2x3 @ 85%
Front squats:
3x5 @ 85%
Push jerk behind neck:
3x3 @ 82% of jerk 1RM
Hanging leg raise
3x12
Day 3
Clean pull + Power clean + clean:
4x3 @ 80%
4x3 @ 82%
Snatch push press:
5x3 @ 80%
1 1/4 back squats:
5x5 @ 80%
Clean shrugs:
4x6 @ 105%
Week 3:
Snatch
2x3 @ 65%
2x3 @ 70%
Back squat
3x5 @ 70%
Push press
5x3 @ 70%
Snatch deadlift
4x5 @ 75%
Box jumps
5x5
Day 2
Clean & Jerk
2x3 @ 65%
2x3 @ 70%
Snatch Balance
3x3 @ 70%
Front squats
3x5 @ 70%
Push jerk behind neck
3x3 @ 70% of jerk 1RM
Hanging leg raise
3x12
Day 3
Power snatch
4x3 @ 70%
Power clean
4x3 @ 70%
Back squat
5x7 @ 70%
Push press
3x5 @ 70%
-Week 4Day 1:
Snatch
2x2 @ 90%
Back squat
3x2 @ 87%
Jerk behind neck
3x2 @ 92%
Snatch pulls
4x3 @ 115%
Day 2
Clean & Jerk
2x2 @ 90%
Snatch balance
3x2 @ 92%
Front squats
4x1 @ 95%
RDL
5x5 @85% of clean
Day 3
Snatch
3x1 @ 95%
Clean & Jerk
3x1 @ 95%
Back squat
4x3 @ 87%
2 clean pull + clean
4x3 @ 85%
50 situps
Cycle 3:
-Week 1Day 1
Snatch:
3x2 @ 80%
3x2 @ 85%
Back squat:
4x4 @ 85%
Push press behind neck:
3x5 @ 80%
Snatch pulls:
4x5 @ 105% (of snatch 1RM)
Pullups:
3x8
Day 2
Clean & Jerk:
3x2 @ 80%
3x2 @ 85%
Snatch balance:
4x2 @80% (of snatch 1RM)
Front squat:
4x4 @ 85%
Clean pulls:
5x5 @ 105%
50 situps
Day 3
Snatch pull + power snatch + snatch
3x3 @ 80%
2x3 @ 85%
Back squat:
3x8 @ 75%
Push press behind neck:
4x4 @ 85%
Snatch deadlift:
3x7 @ 115%
-Week 2Day 1
Snatch:
3x2 @ 85%
3x1 @ 90%
Back squat:
4x3 @ 87%
Push press:
5x3 @ 87%
Clean deadlift (use straps):
4x5 @ 115% of Clean 1RM
Box jumps:
5x5
Day 2
Clean & Jerk:
3x2 @ 85%
3x1 @ 90%
Snatch Balance:
3x2 @ 87%
Front squats:
5x3 @ 87%
Push jerk behind neck:
3x3 @ 85% of jerk 1RM
Hanging leg raise
3x12
Day 3
Clean pull + Power clean + clean:
4x3 @ 85%
4x3 @ 87%
Snatch push press:
5x3 @ 85%
1 1/4 back squats:
5x4 @ 85%
Clean shrugs:
4x5 @ 110%
Week 3:
Snatch
2x3 @ 70%
2x3 @ 75%
Back squat
3x5 @ 75%
Push press
5x3 @ 75%
Snatch deadlift
4x5 @ 80%
Box jumps
5x5
Day 2
Clean & Jerk
2x3 @ 70%
2x3 @ 75%
Snatch Balance
3x3 @ 75%
Front squats
3x5 @ 75%
Push jerk behind neck
3x3 @ 75% of jerk 1RM
Hanging leg raise
3x12
Day 3
Power snatch
4x3 @ 75%
Power clean
4x3 @ 75%
Back squat
5x7 @ 70%
Push press
2x5 @ 75%
-Week 4Day 1:
Snatch
2x1 @ 90%
Back squat
3x1 @ 87%
Jerk behind neck
3x1 @ 92%
Snatch pulls
4x2 @ 115%
Day 2
Clean & Jerk
2x1 @ 90%
Snatch balance
3x1 @ 92%
Front squats
4x1 @ 90%
Day 3
Attempt new Snatch max
Attempt new CJ max
Attempt new back squat max