1 2 We e kP r o g r a m OL YMPI C WE I GHT L I F T I NG 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
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