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Copyright © 2019 Damect Dominguez
All rights reserved. No part of this book may be reproduced or
transmitted in any form or by any means, without permission in
writing from the publisher.
Published in the United States of America
First Edition, February 2019
Book/Cover Design by Damect Dominguez
INTRODUCTION
If you really want to improve your snatch, clean & jerk, pulling, pushing
and overall squatting strength, give the 12 weeks in this Weightlifting
program your full dedication. The program is tough, so make sure your
nutrition, sleep, overall recovery, and mental game are on point! Before
you start, make sure to read the notes below. They’ll help maximize your
gains and keep you healthy.
Notes
1. Many of the weightlifting complexes in this program will have a time
component attached. For example, on Monday of Week 1:
Every 3 Minutes for 7 Rounds
1 Mid Hang Power Clean
1 Low Hang Power Clean
1 Jerk
Begin @ 60% of Max Clean & Jerk & Increase to Max 75%
While you should try to stay within the programmed time component,
you should never sacrifice a lift (effort, form, etc.) to stay within the time
constraints. If you remain focused, you should have between 2 and 2.5
minutes to rest after each complex—even after adding the weight for your
next lift, if needed. However, if for whatever reason you need more time,
take it.
2. It’s rare to find an athlete that will be able to complete every single rep
of this program at the programmed intensities for the entire 12 weeks.
Sometimes you’ll need to skip parts of the program, others times you’ll
need to skip a full day. From day to day, listen to your body. Sometimes
it’ll give you subtle cues, other times it will speak to you very loudly. The
more experience you gain as an athlete, the more you’ll know what to
listen to. “Obey the principles without being bound by them” (Bruce Lee).
However, don’t be surprised if one day 70% of your back squat feels like
50% and another day it feels like 110%—that’s part of training! Now some
practical advice:
• If you’re limited on time, or if your body just isn’t up for a full day of
training, always start by removing components from the latter ends
of the day as the workout components at the beginning of the day are
usually the most important.
Let’s take Monday of Week 4, as an example. For whatever reason, let’s
say you cannot complete an entire day of training. Well, keeping with
the above suggestion, it would be ideal to complete the first snatch
complex and the squats, if possible, and skip the snatch pulls and
weighted back extensions, which come after.
• At times, you may also use your discretion as to which workout
components you’re going to keep and which you’re going to remove—
regardless of where they’re situated in the day’s programming. Of
course, this should never be based solely on what you want to do. It
can, however, be based on two factors:
a. You may want to keep certain portions of the day because they
address a weakness (despite that particular workout being at the
latter end of the day).
b. You may want to remove a certain portion of the day’s workout
because a specific body part needs rest (because of injury, fatigue,
or something else).
• On the days that you’re able to do everything but sticking to the
programmed loads isn’t realistic (remember, some days the weight
will feel extra heavy) go until the heaviest programmed percentage
that you can lift with proper form. Always let form dictate how much
you continue to lift. However, keep the reps the same. For example, on
Tuesday of Week 1 the following push presses are programmed:
Push Press
1 x 5 Reps @ 60%
1 x 4 Reps@ 63%
1 x 3 Reps @ 65%
1 x 3 Reps @ 68%
1 x 2 Reps @ 70%
% Based Off Max Clean & Jerk
Let’s say that at 68% of your max clean & jerk you simply cannot
complete a push press; or if you can, your form breaks down way
too much. In this case, stick to the last percentage you were able
to lift with good form, in this example 65% and use that for the
following sets. So, our final percentages for this workout would
look like this:
Push Press
1 x 5 Reps @ 60%
1 x 4 Reps@ 63%
1 x 3 Reps @ 65%
1 x 3 Reps @ 65%
1 x 2 Reps @ 65%
• If and when you skip an exercise or a full training day, move on; don’t
try to make up for it by squeezing it into the next day’s training or by
doing a makeup day on your rest day.
3. Some days you will be told to “Increase to a Heavy Max for the Day.”
This is slightly different than testing for a 1-rep max. When we’re told to
“Increase to a Heavy Max for the Day” we’re staying within the limits of
our training. You should be lifting according to feel and stop when you’re
about to fail or, especially, when your form begins to break down. If you
were testing for a 1-rep max, you’d be lifting with a number in mind. You
may decide to sacrifice some form to get a lift and continue lifting even
after failure is in sight.
4. If no weight or percentage is specified, the lift should be performed as
heavy as possible while maintaining proper form.
5. Can you run this 12-week program alongside another training program
(endurance, functional fitness, etc.)? Ideally, no. Proper recovery is a
vital part of making gains in any training program and these 12 weeks
are tough enough that if you want to recover properly, you shouldn’t be
doing any other training. However, if you’re dead set on running another
program alongside this one, you’re going to have to limit how much of the
programming you complete. Follow the previously discussed guidelines
on how to remove components of the workouts. Done properly, you
should still achieve a considerable amount of gains.
WEEK 1
Monday
Every 3 Minutes for 7 Rounds
1 Mid Hang Power Clean
1 Low Hang Power Clean
1 Jerk
Begin @ 60% of Max Clean & Jerk &
Increase to Max 75%
Tuesday
Every 2.5 Minutes for 7 Rounds
1 Snatch High Pull
1 Full Snatch
1 Overhead Squat
Begin @ 60% of Max Snatch &
Increase to Max 75%
Wednesday
6 Sets
2 Cleans
Rest 1.5 Minutes Between Sets
Begin @ 65% of Max Clean & Jerk &
Increase to Max 78%
Back Squat
2 x 8 Reps @ 65%
1 x 6 Reps @ 68%
1 x 6 Reps @ 70%
Clean Pulls
4 x 4 Reps @ 93% of
Clean & Jerk
Snatch Grip Lift Offs
1 x 5 Reps @ 80%
1 x 5 Reps @ 85%
2 x 4 Reps @ 90%
% Based Off Max
Snatch
Drop Snatch
2 x 5 Reps @ 55%
2 x 4 Reps @ 60%
% Based Off Max Snatch
Push Press
2 x 5 Reps @ 60%
1 x 4 Reps @ 63%
2 x 3 Reps @ 65%
% Based Off Max
Clean & Jerk
Low Hang Clean Pulls
4 x 3 Reps @ 93% of
Clean & Jerk
Every 2.5 Minutes for
7 Rounds
1 Power Snatch
1 Mid Hang Power
Snatch
Begin at 60% of Max
Snatch & Increase to
Max 75%
Snatch High Pull
4 x 5 Reps @ 70% of
Max Snatch
Good Mornings
8, 8, 6, 6 Reps
Neutral Grip Dumbbell
Push Press*
12, 10, 8, 8 Reps
*Use Two Dumbbells,
One In Each Hand
Weighted Back
Extensions
4 x 6 Reps
Weighted GHD Sit-ups
4 x 8 Reps
Thursday
Rest
Friday
Pause Front Squat
1 x 5 Reps @ 65%
2 x 4 Reps @ 68%
1 x 3 Reps @ 70%
1 x 2 Reps @ 73%
Saturday
Every 2.5 Minutes for 4 Rounds
1 Power Clean
1 Mid Hang Power Clean
2 Jerks
Begin @ 60% of Max Clean & Jerk &
Increase to Max 70%
-rest 4 minutesEvery 2 .5 Minutes for 4 Rounds
1 Power Clean
1 Jerk
Begin @ the Last Weight From Part 1
and Increase to Max 80%
Sunday
Rest
Conditioning
3 Rounds
6 Muscle Snatches @
50% of Max Snatch
10 Strict Pull-ups
12 GHD Sit-ups
Rest 1 Minute
Between Rounds
WEEK 2
Monday
Every
2.5 Minutes for 7 Rounds
Monday
1 Full Snatch
Every
2.5 Minutes for 7 Rounds
LowSnatch
Hang Snatch
1 Full
Monday
Mid 2.5
Hang
Snatchfor 7 Rounds
1
Low
Every
Minutes
Begin
@
65%Snatch
of Max Snatch &
Mid Snatch
Hang
1
Full
Increase
to Max
80% Snatch &
Begin
65%
of Max
1 Low @
Hang
Snatch
Increase
to Max
80%
1
Mid Hang
Snatch
Tuesday
Begin @ 65% of Max Snatch &
Every
2.5to
Minutes
for 5 Rounds
Tuesday
Increase
Max 80%
1 Power
Every
2.5Clean
Minutes for 5 Rounds
2
Push Presses
1
Power
Clean
Tuesday
Begin
atPresses
55%
of Max
&
2
Push2.5
Every
Minutes
forClean
5 Rounds
Jerk
and
Increase
to Max
70%
Begin
at 55%
of Max
Clean
&
1 Power
Clean
-rest
4 minutesJerk
and
Increase to Max 70%
2
Push
Presses
Every
Minutes
forClean
5 Rounds
-rest 42.5
Begin
atminutes55%
of Max
&
2
Cleans
Every
2.5
Minutes
for
5 Rounds
Jerk and Increase to Max
70%
1 Jerk
2
Cleans
-rest
4 minutesBegin
@ the
Last Weight
From
1
Jerk 2.5
Every
Minutes
for 5 Rounds
Part
1@
and
Increase
to Max
80%
Begin
the
Last Weight
From
2
Cleans
Part
1
Jerk1 and Increase to Max 80%
WEEK 2
Begin @ the Last Weight From
Part 1 and Increase to Max 80%
Wednesday
7
Sets
Wednesday
1 Sets
Pause Snatch (Pause Right
7
Above
Knees(Pause
For 3-4
1
Pausethe
Snatch
Right
Wednesday
Seconds)
Above
7 Sets the Knees For 3-4
Rest
2 Minutes
Sets
Seconds)
1
Pause
Snatch Between
(Pause Right
Begin
65%
ofBetween
Max
Snatch
Rest 2@
Minutes
Sets&
Above
the
Knees
For 3-4
Increase
to Max
83% Snatch &
Begin
@ 65%
of Max
Seconds)
Increase
to MaxBetween
83%
Rest
2 Minutes
Sets
Thursday
Begin @ 65% of Max Snatch &
Rest
Thursday
Increase to Max 83%
Rest
Friday
Thursday
Pause
Friday
Rest Front Squat
1 x 4 Reps
65%
Pause
Front@Squat
68%
1 x 4 Reps @ 65%
Friday
70%
1
x 4 Reps
68%
Pause
Front@Squat
1 xx 4
3 Reps
Reps @
@ 65%
73%
70%
1
1
73%
1 xx 3
4 Reps
Reps @
@ 75%
68%
3 Reps @ 70%
75%
1x4
1 x 3 Reps @ 73%
1 x 3 Reps @ 75%
Saturday
7 Sets
Saturday
1 Sets
Power Snatch
7
Rest
1.5 Minutes
1 Power
Snatch Between Sets
Saturday
Begin
@ Minutes
65% of Max
SnatchSets
&
Rest
Between
7
Sets1.5
Increase
to Max
80% Snatch &
Begin
@ Snatch
65%
of Max
1
Power
Increase
to Max 80%
Rest 1.5 Minutes
Between Sets
Begin @ 65% of Max Snatch &
Increase to Max 80%
Sunday
Rest
Sunday
Rest
Sunday
Rest
Back Squat
1 x 6 Squat
Reps @ 65%
Back
68%
1 x 6 Reps @ 65%
5 Squat
70%
1
x6
Reps @ 68%
Back
2 xx 6
Reps @
@ 65%
75%
5 Reps
70%
1
2
1x5
6 Reps @ 75%
68%
1 x 5 Reps @ 70%
2 x 5 Reps @ 75%
Clean Grip Romanian
Deadlifts
Clean
Grip Romanian
1 x 6 Reps @ 80%
Deadlifts
5 Reps
85%
1x6
80%
Clean
Grip @
Romanian
2
4 Reps @ 85%
90%
1
x5
Deadlifts
%xBased
2
4 RepsOff
90% & Jerk
1
6
@Clean
80%
Max
%xBased
1
5 RepsOff
@Clean
85% & Jerk
Max
2 x 4 Reps @ 90%
Snatch Pulls
4 x 4 Reps
@ 98% of
Snatch
Pulls
Max
4
x 4 Snatch
Reps @ 98% of
Max
Snatch
Snatch
Pulls
4 x 4 Reps @ 98% of
Max Snatch
Weighted Back
ExtensionsBack
Weighted
4 x 8 Reps
Extensions
4
x 8 Reps Back
Weighted
Extensions
4 x 8 Reps
Mid Hang Clean High
PullsHang Clean High
Mid
4 x 5 Reps @ 73% of
Pulls
Max
Clean
& Jerk
4
x 5Hang
Reps Clean
@
73%
of
Mid
High
Max
Pulls Clean & Jerk
4 x 5 Reps @ 73% of
Max Clean & Jerk
% Based Off Clean & Jerk
Max
6 Sets
2 Sets
Drop Snatches
6
Overhead
Squats
2 Drop
Snatches
@
65% of Max
Snatch
2
Squats
6 Overhead
Sets
@Drop
65% Snatches
of Max Snatch
2
Weighted GHD Sit-ups
5 x 6 Reps GHD Sit-ups
Weighted
5 x 6 Reps
Every 2.5 Minutes for 6
Rounds
Every
2.5 Minutes for 6
1 Clean Lift Off
Rounds
Power
Clean
1
Clean
Off
Every
2.5Lift
Minutes
for 6
Jerk Clean
1 Power
Rounds
Begin
65%
Jerk @Lift
1 Clean
Offof Max Clean &
Jerk
&@
Increase
Max
80%&
Begin
65% ofto
Max
Clean
1
Power
Clean
Jerk
& Increase to Max 80%
1
Jerk
Pause Push Press
1 x 4 @Push
63%Press
Pause
2 x 4 @ 63%
65%
1
3 @Push
68%Press
2
x4
65%
Pause
%xBased
Off Clean &
2
3 @ 63%
68%
1
4
Jerk
%xBased
Off Clean &
2
4Max
@ 65%
Jerk
2
x 3Max
@ 68%
2 Overhead Squats
@ 65% of Max Snatch
Begin @ 65% of Max Clean &
Jerk & Increase to Max 80%
Sotts Press
4 x 5 Reps
Sotts
Press
4 x 5 Reps
Sotts Press
4 x 5 Reps
Weighted GHD Sit-ups
5 x 6 Reps
% Based Off Clean &
Jerk Max
Conditioning
4 Rounds
Conditioning
10
Kettlebell Overhead
4 Rounds
Squat
(5 Per Arm)
10
Kettlebell
Overhead
Conditioning
10Rounds
Strict
Pull-ups
Squat
(5 Per
Arm)
4
6 Tall
BoxPull-ups
Jumps
(30/24)
10
Strict
Kettlebell
Overhead
6 Tall Box
Jumps
Squat
(5 Per
Arm)(30/24)
10 Strict Pull-ups
6 Tall Box Jumps (30/24)
Weighted Back
ExtensionsBack
Weighted
4 x 6 Reps
Extensions
4
x 6 Reps Back
Weighted
Extensions
4 x 6 Reps
WEEK 3
Monday
Every 2.5 Minutes for 7 Rounds
1 High Hang Clean
1 Mid Hang Clean
1 Jerk
Begin @ 70% of Max Clean &
Jerk & Increase to Max 85%
Tuesday
Every 2.5 Minutes for 5 Rounds
1 Snatch High Pull
1 Low Hang Snatch
1 Mid Hang Snatch
Begin @ 70% of Max Snatch &
Increase to Max 85%
Wednesday
7 Sets
1 Pause Power Clean (Pause
Right Above the Knees for 3-4
Seconds)
1 Power Clean
1 Jerk
Rest 2 Minutes Between Sets
Begin @ 70% of Max Clean &
Jerk & Increase to Max 80%
Back Squat
1 x 5 Reps @ 68%
1 x 4 Reps @ 70%
2 x 3 Reps @ 75%
2 x 3 Reps @ 80%
Clean Pulls
4 x 4 Reps @ 98% of Max
Clean & Jerk
5 Sets
3 Snatch Grip Push Presses
2 Overhead Squats
@ 65-70% of Max Snatch
Weighted GHD Sit-ups
5 x 10 Reps
Power Jerk
1 x 6 Reps @ 68%
1 x 5 Reps @ 70%
1 x 4 Reps @ 75%
2 x 3 Reps @ 80%
% Based Off Clean & Jerk Max
Clean Grip Lift Off
1 x 5 Reps @ 83%
1 x 4 Reps @ 88%
2 x 3 Reps @ 93%
% Based Off Clean & Jerk
Max
Every 2 Minutes for 6 Rounds
2 Power Snatches
Begin @ 65% of Max Snatch &
Increase to Max 85%
Snatch Grip Romanian
Deadlifts
1 x 6 @ 80%
1 x 5 @ 85%
2 x 4 @ 90%
% Based Off Max Snatch
High Hang Clean High Pull
4 x 4 Reps @ 73-75% of Max
Clean & Jerk
Conditioning
3 Rounds
10 Alternating In-place
Front Rack Kettlebell
Lunges*
12 Kettlebell Hang
Snatches (6 Per Arm)
15 Ring Push-ups
*Use Two Kettlebells, One
In Each Hand
Rest 1 Minute Between
Rounds
Weighted Back
Extensions
5 x 5 Reps
Thursday
Rest
Friday
Pause Front Squat
1 x 5 Reps @ 68%
1 x 4 Reps @ 70%
1 x 3 Reps @ 73%
1 x 2 Reps @ 75%
1 x 2 Reps @ 78%
Saturday
7 Sets
2 Cleans
1 Push Press
Rest 2 Minutes Between Sets
Begin @ 65% of Max Clean &
Jerk & Increase to Max 85%
Sunday
Rest
Weighted Back
Extensions
4 x 10 Reps
WEEK 4
WEEK 4
WEEK 4
Monday
Every 3 Minutes for 7 Rounds
Monday
Monday
1
High3Hang
Snatch
Every
Minutes
for 7 Rounds
Every
Minutes
for 7 Rounds
1 High
Low 3Hang
Snatch
1
Hang
Snatch
1
Hang
Snatch
Begin
70%Snatch
of Max Snatch &
1 High
Low @
Hang
1
Low @
Hang
Snatch
Increase
to Max
90% Snatch &
Begin
70%
of Max
Begin
@ 70%
of Max
Increase
to Max
90% Snatch &
Increase
Tuesday to Max 90%
Every 2.5 Minutes for 7 Rounds
Tuesday
Tuesday
1
Clean
Pull for 7 Rounds
Every
2.5High
Minutes
Every
2.5High
Minutes
1 Power
Clean
1
Clean
Pull for 7 Rounds
1
Clean High
Pull
1 Jerk
Power
Clean
1
Power
Begin
@ Clean
70% of Max Clean &
1
Jerk
1
Jerk
Jerk
&@
Increase
Max
85%&
Begin
70% ofto
Max
Clean
Begin
70% ofto
Max
Clean
Jerk &@
Increase
Max
85%&
Jerk & Increase to Max 85%
Wednesday
6 Sets
Wednesday
Wednesday
2
6 Snatches
Sets
6
Sets2.5 Minutes Between Sets
Rest
2
Snatches
2
Snatches
Begin
@ Minutes
65% of Max
SnatchSets
&
Rest
2.5
Between
Rest
Between
Increase
to Max
90%
Begin2.5
@ Minutes
65%
of Max
SnatchSets
&
Begin @ 65%
of Max
Increase
to Max
90% Snatch &
Increase to Max 90%
Thursday
Rest
Thursday
Thursday
Rest
Rest
Friday
Every
Friday3 Minutes for 6 Rounds
Friday
1 Clean
Every
3 Minutes for 6 Rounds
Every
3Hang
Minutes
1
Cleanfor 6 Rounds
1 Low
Clean
1
Clean
Begin
@
70%Clean
of Max Clean &
1
Low
Hang
1
Low
Hang
Jerk
&@
Increase
Max
90%&
Begin
70%Clean
ofto
Max
Clean
Begin&@
70% ofto
Max
Clean
Jerk
Increase
Max
90%&
Jerk
& Increase to Max 90%
Saturday
Every
2.5 Minutes for 4 Rounds
Saturday
Saturday
1 Snatch
Pull for 4 Rounds
Every
2.5High
Minutes
Every
2.5Snatch
Minutes
1
1 Power
Snatch
High
Pull for 4 Rounds
1 Power
Snatch
High
Pull
Overhead
Squat
1
Snatch
1
Begin
@ Snatch
70%Squat
of Max Snatch &
1 Power
Overhead
1
Overhead
Squat
Increase
to Max
80% Snatch &
Begin
@ 70%
of Max
Begin
@ 70%
of Max
Increase
to Max
80% Snatch &
Increase to Max 80%
Sunday
Rest
Sunday
Sunday
Rest
Rest
Back Squat
1
x 4 Squat
Reps @ 75%
Back
Back
2 xx 4
3 Squat
Reps @
@ 75%
80%
1
Reps
1
2
2
85%
2 xx 4
3 Reps
Reps @
@ 75%
80%
2 xx 2
3 Reps
Reps @
@ 85%
80%
2
2 x 2 Reps @ 85%
Snatch Pulls
4
x 4 Reps
@103% of Max
Snatch
Pulls
Snatch
Pulls
4
x 4 Reps
@103% of Max
4
x 4 Reps @103% of Max
Snatch
Snatch
Clean Grip Lift Offs
1
x5@
85%
Clean
Grip
Lift Offs
Clean
Grip
Lift Offs
1 xx 5
4@
@
90%
1
85%
1
2
4
95%
1 xx 5
4@
@ 85%
90%
1
4@
@ 95%
90%
%xxBased
Off Clean & Jerk Max
2
4
2
4 @ 95%
%xBased
Off Clean & Jerk Max
% Based Off Clean & Jerk Max
Push Press
1
x 5 Reps
Push
Press@ 60%
Push
Press@63%
1 xx 5
4 Reps
Reps@
1
60%
1
@63%
60%
3
65%
1 xx 5
4 Reps
Reps@
1 xx 3
4
Reps@
3 Reps
Reps @
@63%
68%
1
65%
1
2 Reps
70%
1 xx 3
3
Reps @
@ 65%
68%
1
3
@
68%
%
1 xxBased
2 Reps
RepsOff
@Max
70%Clean &
1
xBased
2 RepsOff
@Max
70%Clean &
Jerk
%
%
Based Off Max Clean &
Jerk
Jerk
Weighted
GHD Sit-ups
5
x 10 RepsGHD Sit-ups
Weighted
Weighted
5
x 10 RepsGHD Sit-ups
5 x 10 Reps
Snatch Grip Romanian
Deadlifts
Snatch Grip Romanian
Snatch
1 x 5 @Grip
85%Romanian
Deadlifts
Deadlifts
2 xx 5
5@
@ 85%
90%
1
1
2
4
95%
2 xx 5
5@
@ 85%
90%
2
5@
@ 95%
90%
%xxBased
Off Max Snatch
2
4
2
4 @ 95%
%xBased
Off Max Snatch
% Based Off Max Snatch
Power Jerk
1 x 3 Reps
Power
Jerk@ 65%
Power
Jerk@
1
1 xx 3
3 Reps
Reps
@ 70%
65%
1 xx 3
3
Reps @
@ 70%
65%
2 Reps
75%
1
1
2
2
80%
1 xx 3
2 Reps
Reps @
@ 70%
75%
1 xx 2
2 Reps
Reps @
@ 80%
75%
2
2 x 2 Reps @ 80%
Good Mornings
10, 8, Mornings
6, 6 Reps
Good
Good
10, 8, Mornings
6, 6 Reps
10, 8, 6, 6 Reps
Pause Front Squat
1 x 4 Reps
70%
Pause
Front@Squat
Pause
Front@
1
75%
1 xx 3
4 Reps
Reps
@Squat
70%
1 xx 3
4
Reps @
@ 75%
70%
3 Reps
78%
1
1
2
2
80%
1 xx 3
3 Reps
Reps @
@ 75%
78%
1 xx 2
3 Reps
Reps @
@ 80%
78%
2
2 x 2 Reps @ 80%
Conditioning
3 Rounds
Conditioning
Conditioning
16
Russian Kettlebell
3 Rounds
3
Rounds
Swings
16
Russian Kettlebell
16
Russian
Kettlebell
8
Barbell
Strict
Presses
Swings
Swings
5 Barbell
Tall BoxStrict
Jumps
(30/24)
8
Presses
8
Presses
5 Barbell
Tall BoxStrict
Jumps
(30/24)
5 Tall Box Jumps (30/24)
Weighted Back
Extensions
Weighted Back
Weighted
4 x 8 Reps Back
Extensions
Extensions
4 x 8 Reps
4 x 8 Reps
WEEK 5
Monday
Every 3 Minutes for 7 Rounds
1 Power Clean
1 Clean
1 Jerk
Begin @ 60% of Max Clean &
Jerk & Increase to Max 75%
Tuesday
Every 2 Minutes for 7 Rounds
1 Snatch
Begin @ 60% of Max Snatch &
Increase to Max 80%
Wednesday
6 Sets
1 Low Hang Clean
1 High Hang Clean
Rest 1.5 Minutes Between Sets
Begin @ 65% of Max Clean &
Jerk & Increase to Max 80%
Back Squat
1 x 5 Reps @ 65%
1 x 5 Reps @ 68%
1 x 4 Reps @ 70%
1 x 4 Reps @ 75%
Clean Pulls
4 x 4 Reps @ 93% of Max
Clean & Jerk
6 Sets
1 Drop Snatches
2 Overhead Squats
@ 60-70% of Max Snatch
Weighted Back Extensions
4 x 6 Reps
Push Press
1 x 5 Reps @ 60%
1 x 4 Reps @ 65%
2 x 3 Reps @ 70%
% Based Off Clean & Jerk Max
Clean Grip Romanian
Deadlifts
1 x 5 Reps @ 80%
1 x 5 Reps @ 85%
2 x 4 Reps @ 90%
% Based Off Clean & Jerk
Max
Thursday
Rest
Friday
Pause Front Squat
1 x 4 Reps @ 65%
1 x 4 Reps @ 68%
1 x 3 Reps @ 70%
1 x 2 Reps @ 73%
Saturday
Rest
Sunday
Rest
Every 2.5 Minutes for 7 Rounds Snatch High Pull
2 Power Snatches
4 x 4 Reps @ 73% of Max
1 Mid Hang Power Snatch
Snatch
Begin at 60% of Max Snatch &
Increase to Max 75%
WEEK 6
WEEK 6
Monday
Every 2.5 Minutes for 5 Rounds
Monday
1 Snatch
Every
2.5Pull
Minutes for 5 Rounds
Mid Hang
1 Snatch
PullSnatch
Low Hang Snatch
1 Mid
Begin
70%Snatch
of Max Snatch &
1
Low @
Hang
Increase
to Max
78% Snatch &
Begin
@ 70%
of Max
Increase to Max 78%
Snatch
1 x 2 Reps @ 78%
Snatch
1 xx 2
1 Reps
Rep @
1
@80%
78%
2 x 1 Rep @ 80%
83%
1
%xBased
Max Snatch
2
1 RepOff
@ 83%
% Based Off Max Snatch
Front Squat
1 x 6 Reps
Front
Squat@ 65%
1 xx 6
6 Reps
Reps @
@ 65%
68%
1
70%
1 x 6 Reps @ 68%
2 xx 6
2 Reps
Reps @
@ 70%
73%
1
2 x 2 Reps @ 73%
Weighted Back
ExtensionsBack
Weighted
5 x 5 Reps
Extensions
5 x 5 Reps
Tuesday
Every 2.5 Minutes for 5 Rounds
Tuesday
1 Low 2.5
Hang
Clean High
Every
Minutes
for 5Pull
Rounds
Power
Clean
1 Low
Hang
Clean High Pull
Jerk Clean
1 Power
Begin
1
Jerk @ 65% of Max Clean &
Jerk &@
Increase
Max
78%&
Begin
65% ofto
Max
Clean
Jerk & Increase to Max 78%
2 Cleans + 1 Jerk
1 Cleans
x 2 Reps+ @
78%
1 Jerk
2
1 Reps
Rep @
1x2
@80%
78%
2 x 1 Rep @ 80%
83%
1
%xBased
Max Clean & Jerk
2
1 RepOff
@ 83%
% Based Off Max Clean & Jerk
Clean Grip Lift Offs
1 x 5 Reps
Lift85%
Offs
Clean
Grip @
4 Reps @ 85%
90%
1x5
2x4
3 Reps @ 90%
95%
1
%xBased
Off
2
3 Reps
@Max
95%Clean &
Jerk
%
Based Off Max Clean &
Jerk
Push Press
1 x 5 Reps
Press@ 60%
Push
4 Reps @ 60%
63%
1x5
1 xx 4
3 Reps
Reps @
@ 63%
65%
1
68%
1 x 3 Reps @ 65%
1 xx 3
3 Reps
Reps @
@ 68%
70%
1
%xBased
Off
1
3 Reps
@Max
70%Clean
& Jerk
%
Based Off Max Clean
& Jerk
Wednesday
7 Sets
Wednesday
1 Sets
Pause Snatch (Pause Right
7
Above
Knees
for 3-4
1
Pausethe
Snatch
(Pause
Right
Seconds)
Above
the Knees for 3-4
1 Snatch
Seconds)
Rest
2 Minutes Between Sets
1
Snatch
Begin2@
70% ofBetween
Max Snatch
Rest
Minutes
Sets&
Increase
to Max
83% Snatch &
Begin
@ 70%
of Max
Increase to Max 83%
Thursday
Rest
Thursday
Rest
Friday
1
Clean & Jerk
Friday
x 3 Reps
@ 78%
1 Clean
& Jerk
1
1 xx 2
3 Reps
Reps @
@ 80%
78%
1 Reps
Rep @
1x2
@83%
80%
3
1 xx 1
83%
1 Rep
Rep @
@ 85%
%xBased
Max Clean & Jerk
3
1 RepOff
@ 85%
% Based Off Max Clean & Jerk
Saturday
Power
Position Snatch
Saturday
1 x 3 Reps
@ 70%
Power
Position
Snatch
1
3 Reps
70%
1 xx 2
Reps @
@ 73%
75%
1 x 2 Reps @ 73%
1
75%
1 xx 2
2 Reps
Reps @
@ 78%
1 Reps
Rep @
1x2
@80%
78%
1
80%
1 xx 1
1 Rep
Rep @
@ 83%
%xBased
Max Snatch
1
1 RepOff
@ 83%
% Based Off Max Snatch
Sunday
Rest
Sunday
Rest
6 Sets
5 Sets
3 Sets
Tempo Snatch Grip Deadlifts 5
3 Sets
Snatch Grip Push
6
(4-second
Concentric
Phase) 3
Presses
3
Tempo Snatch
Grip Deadlifts
Snatch Grip Push
Begin @ 90%
of Max Snatch
2 Overhead Squats
(4-second
Concentric
Phase) & Presses
Increase
to Max
120%Snatch & 2
@Overhead
68-73% ofSquats
Max Snatch
Begin
@ 90%
of Max
Increase to Max 120%
@ 68-73% of Max Snatch
Clean Pulls
5 x 4 Reps
Clean
Pulls@ 100% of Max
Clean
& Jerk
5 x 4 Reps
@ 100% of Max
Clean & Jerk
Pause Back Squat
1 x 4 Reps
68%
Pause
Back@Squat
1
1 xx 3
4 Reps
Reps @
@ 70%
68%
2 Reps @ 70%
73%
1x3
2
1 xx 2
73%
2 Reps
Reps @
@ 75%
2 x 2 Reps @ 75%
Sotts Press
5 x 4 Reps
Press
Sotts
5 x 4 Reps
Conditioning
4 Rounds
Conditioning
5
4 Muscle
Rounds Snatches @ 55%
ofMuscle
Max Snatch
5
Snatches @ 55%
8
Ring Dips
ofStrict
Max Snatch
10Strict
StrictRing
Chin-ups
8
Dips
10 Strict Chin-ups
Weighted Back
ExtensionsBack
Weighted
4
x 10 Reps
Extensions
4 x 10 Reps
WEEK 7
Monday
Every 3.5 Minutes for 6 Rounds
1 Clean
1 Mid Hang Clean
1 Jerk
Begin @ 70% of Max Clean &
Jerk & Increase a Heavy Max for
the Day
Tuesday
Every 3 Minutes for 6 Rounds
1 Snatch Pull
1 Low Hang Snatch
Begin @ 70% of Max Snatch &
Increase a Heavy Max for the
Day
Wednesday
7 Sets
2 Power Cleans
Rest 2 Minutes Between Sets
Begin @ 70% of Max Clean &
Jerk & Increase to Max 85%
1 Clean & Jerk
1 x 2 Reps @ 80%
1 x 2 Reps @ 83%
1 x 1 Rep @ 85%
1 x 1 Rep @ 87%
% Based on Max Complex
From Part 1
Front Squat
1 x 6 Reps @ 65%
1 x 6 Reps @ 68%
1 x 4 Reps @ 73%
2 x 4 Reps @ 78%
Clean Pull
5 x 3 @ 103%
1 Snatch
1 x 2 Reps @ 80%
1 x 2 Reps @ 83%
1 x 1 Rep @ 85%
1 x 1 Rep @ 87%
% Based on Max Complex
From Part 1
Snatch Grip Romanian
Deadlifts
1 x 5 @ 85%
2 x 5 @ 90%
2 x 5 @ 95%
% Based Off Max Snatch
Weighted Back
Extensions
5 x 10 Reps
Power Jerk
1 x 3 Reps @ 68%
1 x 3 Reps @ 70%
1 x 3 Reps @ 75%
2 x 2 Reps @ 80%
% Based Off Max Clean & Jerk
Clean Grip Lift Off
1 x 5 @ 83%
1 x 5 @ 88%
1 x 4 @ 93%
1 x 3 @ 98%
% Based Off Max Clean &
Jerk
5 Sets
3 Snatch Grip Push Presses
@ 65-75% of Max Snatch
Pause Back Squat
1 x 4 Reps @ 70%
1 x 3 Reps @ 73%
1 x 2 Reps @ 75%
2 x 2 Reps @ 78%
Mid Hang Clean High Pulls
4 x 3 Reps @ 70-78% of Max
Clean & Jerk
Conditioning
4 Rounds
10 Dumbbell Strict Presses
15 Ring Push-ups
200 Meter Run
Rest 1 Minute Between
Rounds
Thursday
Rest
Friday
1 Snatch
1 x 3 Reps @ 78%
1 x 2 Reps @ 80%
2 x 1 Reps @ 83%
3 x 1 Rep @ 87%
% Based Off Max Snatch
Saturday
2 Power Cleans + 1 Jerk
1 x 3 Reps @ 70%
1 x 2 Reps @ 75%
1 x 2 Reps @ 78%
1 x 1 Rep @ 80%
1 x 1 Rep @ 83%
2 x 1 Rep @ 87%
% Based Off Max Clean & Jerk
Sunday
Rest
Weighted GHD Sit-ups
5 x 5 Reps
WEEK 8
WEEK 8
WEEK 8
Monday
Every 3.5 Minutes for 7 Rounds
Monday
1 Mid 3.5
Hang
Snatchfor 7 Rounds
Every
Minutes
Monday
Snatch
1
Mid
Hang
Snatchfor 7 Rounds
Every
3.5
Minutes
Overhead
Squat
1 Snatch
Mid
Hang Snatch
Begin
@ 70%Squat
of Max Snatch &
1
Overhead
Snatch
Increase
to aSquat
Heavy
for &
the
Begin
@ 70%
of MaxMax
Snatch
1
Overhead
Day @ 70%
Increase
to a Heavy
for &
the
Begin
of MaxMax
Snatch
Day
Increase to a Heavy Max for the
Day
Tuesday
Every 3.5 Minutes for 5 Rounds
Tuesday
1 Clean
Pull
Every
3.5
Minutes for 5 Rounds
Tuesday
Low 3.5
Hang
Clean for 5 Rounds
1
Clean
Pull
Every
Minutes
Jerk Hang
1 Low
Clean
Pull Clean
Begin
70%Clean
of Max Clean &
1
Jerk
Low @
Hang
Jerk
Increase
Heavy
Max
Begin
70% ofaMax
Clean
& for
1
Jerk&@
the Day
Jerk
&@
Increase
Heavy
Max
Begin
70% ofaMax
Clean
& for
the
JerkDay
& Increase a Heavy Max for
the Day
Wednesday
7 Sets
Wednesday
1 Sets
Snatch High Pull
7
Wednesday
1
7 Snatch
Sets High Pull
Rest
2.5 Minutes
1
Snatch
High PullBetween Sets
Begin
@ Minutes
70% of Max
SnatchSets
&
Rest
2.5
Between
1
Snatch
Increase
to Max
93%
Begin
@ Minutes
70%
of Max
SnatchSets
&
Rest
2.5
Between
Increase
to Max
93% Snatch &
Begin @ 70%
of Max
Increase to Max 93%
Thursday
Rest
Thursday
Rest
Thursday
Friday
Rest
1 Clean & Jerk
Friday
x 2 Reps
@ 80%
1
Clean
& Jerk
Friday
85%
1 xClean
2 Reps
@ 80%
& Jerk
2x2
1 Reps
Rep @
1
@87%
85%
80%
3x1
93%
2
1
2 Rep
Reps@
@87%
85%
%xBased
Max Clean & Jerk
3
1 RepOff
@ 93%
2
87%
%
Max Clean & Jerk
3 xBased
1 RepOff
@ 93%
%
Based Off Max Clean & Jerk
Saturday
Power Snatch
Saturday
1 x 3 Reps
@ 75%
Power
Snatch
Saturday
2 Reps
80%
1
x3
@ 75%
Power
Snatch
83%
1x2
3 Reps @ 80%
75%
1 Reps
Rep @
1x2
@85%
83%
80%
87%
1x1
2 Rep
Reps@
@85%
83%
2 x 1 Rep @ 87%
90%
1
85%
%xBased
Max Snatch
2
1 RepOff
@ 90%
1
87%
%
Max Snatch
2 xBased
1 RepOff
@ 90%
% Based Off Max Snatch
Sunday
Rest
Sunday
Rest
Sunday
Rest
Snatch
1 x 1 Rep @ 85%
Snatch
1
x 1 Rep @ 87%
85%
Snatch
90%
1 x 1 Rep @ 87%
85%
93%
1 x 1 Rep @ 90%
87%
%xBased
1
1 Repon
@ Max
93%
90% Complex From
Part
%
1
xBased
11Repon
@ Max
93% Complex From
Part
1 on Max Complex From
% Based
Part 1
Front Squat
1 x 6 Reps
Front
Squat@ 70%
5 Reps
73%
1
x6
Front
Squat@ 70%
4 Reps @ 73%
78%
1x5
6
70%
2x4
3 Reps @ 78%
83%
1
5
73%
2
1x3
4 Reps @ 83%
78%
2 x 3 Reps @ 83%
2 Cleans + 1 Jerk
1 Cleans
x 1 Rep+@1 Jerk
85%
2
1
1 Rep+@1 Jerk
85%
2 xCleans
1 Jerk
1 xClean
1 Rep+ @
85%
x 1 Rep+ @
87%
1 Clean
1 Jerk
90%
1 xClean
1 Rep+ @
87%
1 Jerk
93%
1 x 1 Rep @ 87%
90%
%xBased
1
1 Repon
@ Max
93%
90% Complex From
Part
%
1
xBased
11Repon
@ Max
93% Complex From
Part
1 on Max Complex From
% Based
Part 1
6 Sets
2 Sets
Drop Snatches
6
3 Drop
Overhead
Squats
2
Snatches
6
Sets
@Overhead
70-80%
ofSquats
Max Snatch
3
2
Drop
Snatches
@
70-80% ofSquats
Max Snatch
3 Overhead
@ 70-80% of Max Snatch
Push Press
1 x 4 Reps
Push
Press@ 65%
3 Reps
1
x4
65%
Push
Press@ 68%
70%
1x3
4 Reps @ 68%
65%
73%
1 x 3 Reps @ 70%
68%
2x3
2 Reps @ 73%
75%
1
70%
%xBased
2
2
@Max
75%
1
3 RepsOff
73%Clean
& xJerk
%
Based
2
2 RepsOff
@Max
75%Clean
&
% Jerk
Based Off Max Clean
& Jerk
Pause Back Squat
1 x 4 Reps
78%
Pause
Back@Squat
3 Reps
70%
1
x4
78%
Pause
Back@Squat
2 Reps @ 70%
73%
1x3
4
78%
2x2
75%
1
3 Reps @ 73%
70%
2
1 x 2 Reps @ 75%
73%
2 x 2 Reps @ 75%
Clean Pull
5x3@
105% of Max
Clean
Pull
&
Jerk of Max
5
x3@
105%
Clean
Pull
Clean
& 105%
Jerk of Max
5x3@
Clean & Jerk
5 Sets
2-3
Snatch Grip Push Presses
5
Sets
@Sets
68-80%
Max
Snatch
2-3
Snatch of
Grip
Push
Presses
5
@
Max
Snatch
2-368-80%
Snatch of
Grip
Push
Presses
@ 68-80% of Max Snatch
Conditioning
3 Rounds
Conditioning
10Rounds
Double Kettlebell
3
Conditioning
Alternating
Front Rack
10
Double Kettlebell
3
Rounds
Step-ups
Alternating
Front Rack
10
Double Kettlebell
15 Russian Kettelbell
Step-ups
Alternating
Front Rack
Swings
15
Russian Kettelbell
Step-ups
Rest
1 Minute
Between
Swings
15
Russian
Kettelbell
Rounds
Rest
1 Minute Between
Swings
Rounds
Rest 1 Minute Between
Rounds
Weighted Back
ExtensionsBack
Weighted
4 x 6 Reps Back
Extensions
Weighted
4
x 6 Reps
Extensions
4 x 6 Reps
Snatch Grip Lift Off
1 x 5 @Grip
93%Lift Off
Snatch
4 @Grip
98%Lift Off
1
x5
93%
Snatch
2x4
100%
1
5 @ 98%
93%
%xBased
Off Max Snatch
2
4 @ 100%
1
98%
%
Off Max Snatch
2 xBased
4 @ 100%
% Based Off Max Snatch
Weighted Back
Extensions
Weighted Back
4
x 10 RepsBack
Extensions
Weighted
4
x 10 Reps
Extensions
4 x 10 Reps
WEEK 9
WEEK 9
WEEK 9
Monday
Every
3 Minutes for 7 Rounds
Monday
1 Clean
Monday
Every
3 Minutes for 7 Rounds
Jerk
Every
3 Minutes for 7 Rounds
1
Clean
Begin
@ 60% of Max Clean &
Clean
1
Jerk
Jerk
&@
Increase
Max
80%&
1
Jerk
Begin
60% ofto
Max
Clean
Begin&@
60% ofto
Max
Clean
Jerk
Increase
Max
80%&
Tuesday
Jerk
& Increase to Max 80%
Every
2.5 Minutes for 7 Rounds
Tuesday
1 Snatch
Tuesday
Every
2.5 Minutes for 7 Rounds
Begin
@ 60%
of Max
&
Every
2.5
Minutes
forClean
7 Rounds
1
Snatch
Jerk
&@
Increase
Max
83% &
1
Snatch
Begin
60% ofto
Max
Snatch
Begin @ 60%
of Max
Increase
to Max
83% Snatch &
Increase to Max 83%
Wednesday
Clean
& Jerk
Wednesday
1 x 3 Reps
@ 75%
Wednesday
Clean
& Jerk
2 Reps
78%
Clean
& Jerk
1
x3
@ 75%
2x2
1 Reps
Rep @@80%
3
75%
1
78%
3x1
83%
1
2 Rep
Reps@@80%
78%
2
2 x 1 Rep @ 83%
80%
3
3 xBased
1 RepOff
@ 83%
%
Max Clean & Jerk
% Based Off Max Clean & Jerk
Thursday
Rest
Thursday
Thursday
Rest
Friday
Rest
Pause Back Squat
Friday
1 x 4 Reps
65%
Friday
Pause
Back@Squat
1
x3
70%
Pause
Back@Squat
4 Reps
65%
2 Reps @ 70%
75%
4
65%
1x3
2x2
1 Reps @ 75%
80%
3
70%
1
1x1
2 Reps @ 80%
75%
2
2 x 1 Reps @ 80%
Saturday
Rest
Saturday
Saturday
Rest
Sunday
Rest
Rest
Sunday
Sunday
Rest
Rest
Front Squat
1 xFront
6 @ 65%
Squat
1 x1
5x Reps
@@
68%
Front
Squat
6 Reps
65%
1 x1 5x Reps
@@
70%
6 Reps
65%
5
68%
1 x1 5x Reps
@@
73%
68%
5 Reps
70%
70%
1 x 5 Reps @ 73%
1 x 5 Reps @ 73%
6 Sets
2 Drop
6 SetsSnatches
2 Overhead
Squats
6 Drop
Sets Snatches
2
@265-73%
of Max
Snatch
Drop Snatches
Overhead
Squats
2 Overhead
@
65-73% ofSquats
Max Snatch
@ 65-73% of Max Snatch
Clean Pulls
4 xClean
3 Reps
@ 100% of
Pulls
Clean
Jerk @ 100% of
Clean
Pulls
4
x 3&Reps
4 x 3 Clean
Reps @
100% of
Max
& Jerk
Max Clean & Jerk
Push Press
1 xPush
4 Reps
@ 60%
Press
2 x1
3x Reps
@@
65%
Push
Press
4 Reps
60%
2 x2
@@
70%
1 2x Reps
4 Reps
60%
3
65%
% 2Based
Off Clean
3 Reps
65%& Jerk Max
x2
@ 70%
2 xBased
2 RepsOff
@Max
70%Clean &
%
% Based Off Max Clean &
Jerk
Jerk
Clean Grip Romanian
Deadlifts
Clean Grip Romanian
1 xDeadlifts
5 @ 85%
Clean
Grip Romanian
1 x1
4x @
90%
Deadlifts
5@
85%
2 x1 3x @
95%
5@
85%
4
90%
%2
Clean & Jerk
1Based
4 @Off
90%
x3
95%
Max
2 xBased
3 @ 95%
%
Off Max Clean
% Jerk
Based Off Max Clean
&
& Jerk
Weighted Back Extensions
5 xWeighted
5 Reps Back
Weighted Back
Extensions
Extensions
5
x 5 Reps
5 x 5 Reps
Every 2.5 Minutes for 6 Rounds Snatch High Pull
1 Snatches
4 xSnatch
4 RepsHigh
@ 75%
Every 2.5 Minutes for 6
Pull
1 Mid
Hang
Snatch for 6
Every
2.5 Minutes
Snatch
High@Pull
Rounds
4
x 4 Reps
75%
1 Low
Hang Snatch
Rounds
4 x 4 Reps @ 75%
1
Snatches
Begin
at Hang
70% of
Max Clean &
Snatches
1 Mid
Snatch
Jerk
& Increase
to Max 83%
Mid
Hang Snatch
1 Low
1 Low at
Hang
Begin
70%Snatch
of Max Clean &
Begin
70% of to
Max
Clean
Jerk &at
Increase
Max
83%&
Jerk & Increase to Max 83%
WEEK
WEEK 10
10
WEEK 10
Monday
Monday
Every 3 Minutes for 6 Rounds
Monday
Every
3 Minutes for 6 Rounds
1 Snatch
Every
3 Minutes for 6 Rounds
1
Snatch
1 Low Hang Snatch
1 Low
Snatch
Hang
Begin @
70%Snatch
of Max Snatch &
1 Low @
Hang Snatch
Begin
of MaxMax
Snatch
&
Increase 70%
to a Heavy
for the
Begin
@ 70%
of MaxMax
Snatch
&
Increase
to
a
Heavy
for
the
Day
Increase to a Heavy Max for the
Day
Day
Tuesday
Tuesday
Every 3.5 Minutes for 6 Rounds
Tuesday
Every
3.5Pull
Minutes for 6 Rounds
1 Clean
Every
3.5Pull
Minutes for 6 Rounds
1
1 Clean
Mid Hang
Clean
1 Clean
Pull Clean
Mid
Hang
1 Jerk
Mid Hang Clean
1
Jerk
Begin
@ 70% of Max Clean &
1 Jerk @ 70% of Max Clean &
Begin
Jerk & Increase a Heavy Max for
Begin&@
70% of Max Clean &
Jerk
the DayIncrease a Heavy Max for
JerkDay
& Increase a Heavy Max for
the
the Day
Wednesday
Wednesday
7 Sets
Wednesday
7
1 Sets
Snatch
7 Sets
1
Snatch
Rest
2.5 Minutes Between Sets
1 Snatch
Rest
Between
Begin2.5
@ Minutes
70% of Max
SnatchSets
&
Rest 2.5
Minutes
Between
Sets
Begin
@
70%
of
Max
Increase to Max 90% Snatch &
Begin
@ 70%
of Max
Increase
to Max
90% Snatch &
Increase to Max 90%
Thursday
Thursday
Rest
Thursday
Rest
Rest
Friday
Friday
1 Clean & Jerk
Friday
1 Clean
& Jerk
1
x 2 Reps
@ 80%
Clean
& Jerk80%
1
1 xx 2
2 Reps
Reps @
@ 83%
1 x 2 Reps @ 80%
83%
1 x 1 Rep @ 85%
2 Rep
Reps @85%
83%
1
2 xx 1
1 Rep @
@ 87%
1 x 1 Rep @ 87%
85%
2
2 x 1 Rep @ 90%
87%
2
1 RepOff
@ 90%
%xBased
Max Clean & Jerk
2 xBased
1 RepOff
@ 90%
%
Max Clean & Jerk
% Based Off Max Clean & Jerk
Saturday
Saturday
Power Snatch
Saturday
Power
Snatch
1 x 3 Reps
@ 75%
Power
Snatch75%
1
1 xx 3
2 Reps
Reps @
@ 78%
3 Reps @ 78%
75%
1
2 xx 2
1 Rep @ 80%
1
2
78%
2 xBased
1 Reps
RepOff
@@80%
%
Max Snatch
2 xBased
1 RepOff
@ 80%
%
Max Snatch
% Based Off Max Snatch
Sunday
Sunday
Rest
Sunday
Rest
Rest
1 Snatch
1
1 Snatch
x 1 Rep @ 87%
Snatch
1
87%
1 xx 1
1 Rep
Rep @
@ 90%
1 x 1 Rep @ 90%
87%
1 x 1 Rep @ 93%
90%
1
x
1
Rep
@
93%
1 x 1 Rep @ 95%
1 x 1 Rep @ 93%
95% Complex
% Based on Max
1 xBased
1 Rep @ 95%
%
From Parton1 Max Complex
% Based
From
Parton1 Max Complex
From Part 1
Back Squat
Back
1 x 4 Squat
Reps @ 75%
Back
Squat@ 75%
1
1 xx 4
3 Reps
Reps @ 80%
1x4
Reps @ 75%
2x3
2 Reps @ 80%
85%
1x2
3 Reps @ 85%
80%
2
3 x 1 Reps @ 90%
2
3x2
1 Reps @ 85%
90%
3 x 1 Reps @ 90%
Clean & Jerk
Clean
& Jerk
1 x 1 Rep
@ 87%
Clean
& Jerk 87%
1
1 xx 1
1 Rep
Rep @
@ 90%
1 x 1 Rep @ 90%
87%
1 x 1 Rep @ 93%
90%
1
x
1
Rep
@
93%
1 x 1 Rep @ 95%
93%
1
1 Repon
@ Max
95%
%xBased
Complex
1 xBased
1 Rep @ 95%
%
From Parton1 Max Complex
% Based
From
Parton1 Max Complex
From Part 1
Clean Grip Romanian
Clean
Grip Romanian
Deadlifts
Clean Grip Romanian
Deadlifts
1 x 5 Reps @ 95%
Deadlifts
1
1 xx 5
5 Reps
Reps @
@ 95%
100%
95%
1
2 xx 5
4 Reps
Reps @
@ 100%
105%
1x4
5 Reps @ 105%
100%
2
% Based Off Max Snatch
2 xBased
4 RepsOff
@Max
105%
%
Snatch
% Based Off Max Snatch
5 Sets
5
2 Sets
Drop Snatch
5 Drop
Sets Snatch
2
4 Overhead
Squat
2 Overhead
Drop Snatch
4
@ 75-85% ofSquat
Max Snatch
4 Overhead
@
75-85% ofSquat
Max Snatch
@ 75-85% of Max Snatch
Snatch Grip Lift Off
Snatch
Grip@Lift
Off
1 x 5 Reps
95%
Snatch
Grip@Lift
Off
1
x
5
Reps
95%
1 x 4 Reps @ 100%
5 Reps @ 100%
95%
1
2 xx 4
4 Reps @ 105%
1 x 4 Reps @ 105%
100%
2
% Based Off Max Snatch
2
4 RepsOff
@Max
105%
%xBased
Snatch
% Based Off Max Snatch
Push Press
Front Squat
Push
Squat@ 75%
1 x 4 Reps
WorkPress
Up to a Heavy 3-rep Max Front
Push Press
Front
Squat 75%
Work
to a Heavy 3-rep Max 1
for theUp
Day
1 xx 4
3 Reps
Reps @
@ 80%
Reps @ 75%
Work
to a Heavy 3-rep Max 1 x 4
for theUp
Day
3
1 x 2 Reps @ 80%
85%
for the Day
3 Reps @ 85%
80%
1
3 xx 2
1 Rep @ 90%
1x1
2 Rep
Reps@@90%
85%
3
3 x 1 Rep @ 90%
Mid Hang Snatch High Pull
Mid
HighofPull
4 x 3Hang
Reps Snatch
@ 75-85%
Max
Mid
HighofPull
4
x 3Hang
Reps Snatch
@ 75-85%
Max
Snatch
4 x 3 Reps @ 75-85% of Max
Snatch
Snatch
Weighted Back Extensions
Weighted
5 x 5 Reps Back Extensions
Weighted
5
x 5 Reps Back Extensions
5 x 5 Reps
Snatch Pulls
Snatch
4 x 3 @Pulls
108%
Snatch
4
x 3 @Pulls
108%
4 x 3 @ 108%
WEEK 11
WEEK 11
Monday
Every
3.5 Minutes for 6 Rounds
Monday
1
Clean
Every
3.5 Minutes for 6 Rounds
1 Mid
CleanHang Clean
1 Jerk
Mid Hang Clean
Begin
1 Jerk @ 70% of Max Clean &
Jerk
Increase
a Heavy
Begin&@
70% ofto
Max
Clean Max
&
for
Day
Jerkthe
& Increase
to a Heavy Max
for the Day
Tuesday
Every
3 Minutes for 6 Rounds
Tuesday
1
Snatch
Pull
Every
3 Minutes
for 6 Rounds
1 Snatch Pull
1 Overhead
Snatch Squat
Begin
@ 70%Squat
of Max Snatch &
1 Overhead
Increase
a Heavy
MaxSnatch
for the&
Begin @ 70%
of Max
Day
Increase a Heavy Max for the
Day
Wednesday
7
Sets
Wednesday
2
7 Power
Sets Cleans + 1 Jerk
Rest
2 Minutes
2 Power
Cleans Between
+ 1 Jerk Sets
Begin
70% ofBetween
Max Clean
&
Rest 2@
Minutes
Sets
Jerk
Increase
Max
93%&
Begin&@
70% ofto
Max
Clean
Jerk & Increase to Max 93%
Thursday
Rest
Thursday
Rest
Friday
Snatch
Friday
1
x 2 Reps @ 83%
Snatch
1x1
2 Rep
Reps@
@85%
83%
1 x 1 Rep @ 87%
85%
1 x 1 Rep @ 90%
87%
1 x 1 Rep @ 93%
90%
1 x 1 Rep @ 95%
93%
%
Max Snatch
1 xBased
1 RepOff
@ 95%
% Based Off Max Snatch
Saturday
Clean
Grip Lift Off
Saturday
1
x 4 Reps
Clean
Grip @
Lift100%
Off
1 x 4 Reps @ 105%
100%
2
1x3
4 Reps @ 110%
105%
%
Clean & Jerk
2 xBased
3 RepsOff
@Max
110%
% Based Off Max Clean & Jerk
Sunday
Rest
Sunday
Rest
Clean & Jerk
1
x 1 Rep
@ 90%
Clean
& Jerk
1 x 1 Rep @ 90%
93%
1 x 1 Rep @ 95%
93%
1 x 1 Rep @ 98%
95%
1 x 1 Rep @ 100%
98%
%
1 xBased
1 Repon
@ Max
100%Complex
From
Parton1 Max Complex
% Based
From Part 1
Back Squat
1
x 3 Reps
Back
Squat@ 80%
1x2
3 Reps @ 85%
80%
2
1x1
2 Rep
Reps@
@90%
85%
3
2 x 1 Rep @ 95%
90%
3 x 1 Rep @ 95%
Snatch
1
x 1 Rep @ 90%
Snatch
1 x 1 Rep @ 90%
93%
1 x 1 Rep @ 95%
93%
1 x 1 Rep @ 98%
95%
1 x 1 Rep @ 100%
98%
%
1 xBased
1 Repon
@ Max
100%Complex
From
Parton1 Max Complex
% Based
From Part 1
Push Press
Work
Up to a Heavy 2-rep Max
Push Press
for
theUp
Day
Work
to a Heavy 2-rep Max
for the Day
Snatch Grip Romanian
Deadlifts
Snatch Grip Romanian
2
x 5 Reps @ 105%
Deadlifts
3
2x4
5 Reps @ 110%
105%
%
Snatch
3 xBased
4 RepsOff
@Max
110%
% Based Off Max Snatch
Weighted Back
Extensions
Weighted Back
4
x 10 Reps
Extensions
4 x 10 Reps
Front Squat
1
x 3 Reps
Front
Squat@ 80%
1x3
2 Reps @ 85%
80%
1x1
2 Rep
Reps@
@90%
85%
3
1 x 1 Rep @ 95%
90%
3 x 1 Rep @ 95%
Snatch Pulls
4
x 3 @Pulls
110% of Max
Snatch
Snatch
4 x 3 @ 110% of Max
Snatch
Mid Hang Clean High Pull
4
x 2-3
Reps
@ 80-90%
of Max
Mid
Hang
Clean
High Pull
Clean
Jerk @ 80-90% of Max
4 x 2-3&Reps
Clean & Jerk
Barbell Strict Press
5
x 3 Reps
Barbell
Strict Press
5 x 3 Reps
Clean Pulls
4
x3@
110% of Max
Clean
Pulls
Clean
& 110%
Jerk of Max
4x3@
Clean & Jerk
WEEK 12
Monday
Every 3 Minutes for 6 Rounds
1 Snatch
Begin @ 70% of Max Snatch &
Increase to a Max 90%
Tuesday
Every 3 Minutes for 6 Rounds
1 Clean & Jerk
Begin @ 70% of Max Clean &
Jerk & Increase to a Max 90%
Wednesday
5 Sets
1 Snatch High Pull
1 Snatch
1 Overhead Squat
Rest 2 Minutes Between Sets
Begin @ 60% of Max Snatch &
Increase to Max 70%
Snatch Pulls
4 x 3 @ 100% of Max Snatch
Back Squat
1 x 2 Reps @ 80%
1 x 2 Reps @ 85%
2 x 1 Reps @ 85%
3 x 1 Reps @ 90%
Push Press
1 x 3 Reps @ 70%
2 x 2 Reps @ 73%
2 x 1 Rep @ 75%
% Based Off Max Clean &
Jerk
5 Sets
1 Clean Lift Off
1 Clean
1 Jerk
Rest 2 Minutes Between Sets
Begin @ 60% of Max Clean &
Jerk Increase to Max 70%
Thursday
Rest
Friday
Every 3.5 Minutes for 7 Rounds
1 Snatch
Begin @ 70% of Max Snatch &
Increase to a Heavy Single for the
Day
Saturday
Rest
Sunday
Rest
Every 3.5 Minutes for 7
Rounds
1 Clean & Jerk
Begin @ 70% of Max Clean &
Jerk & Increase to a Heavy
Single for the Day
Front Squat
Work Up to a Heavy
Single for the Day