This is an 8 week cycle that uses a lot of triples and doubles with reps ranging from 3-10 in the classic lifts along with plenty of squatting and pulling strength work.

Alejandra-Clean11

WEEK 1

MONDAY
•Back Squat – 65% x 10 x 3
•Hang Snatch – 65% x 3 x 5
•Halting Snatch Deadlift – 80% (of snatch) x 3 x 3
•Overhead Squat – 65% x 3 x 5

TUESDAY
•Jerk behind the neck – 70% x 3 x 5
•Push Press – 75% x 5 x 4
•Front Squat – 65% x 2 x 5
•Jerk dip squat – 80% (of split jerk) x 5 x 3
•Pancake Good Mornings 3 x 5

WEDNESDAY
Rest Day

THURSDAY
•Back Squat – 75% x 5 x 5
•Hang Clean – 65% x 3 x 5
•Halting Clean Deadlift – 80% (of clean) x 3 x 3
•Stiff-legged Deadlift – 60% (of back squat) x 5 x 3

FRIDAY
•Power Snatch – 65% x 3 x 4
•Power Clean – 65% x 3 x 4
•Push Jerk – 65% x 3 x 4
•Snatch High-Pull – 70% x 3 x 3
•Front Squat – 65% x 2 x 5

SATURDAY
Rest Day

SUNDAY
•Back Squat – 80% x 3 x 8
•Snatch – 70% x 3 x 2, 75% x 2 x 3
•Clean & Jerk – 70% x 3 x 2, 75% x 2 x 3
•Snatch High-Pull – 70% (of snatch) x 3 x 3

WEEK 2

MONDAY
•Back Squat – 70% x 10 x 3
•Hang Snatch – 65% x 3 x 2, 70% x 3 x 3
•Halting Snatch Deadlift – 80% (of snatch) x 3, 85% x 3 x 2
•Overhead Squat – 65% x 3 x 2, 70% x 3 x 3

TUESDAY
•Jerk behind the neck – 75% x 3 x 5
•Push Press – 75% x 5 x 2, 80% x 5 x 2
•Jerk Dip Squat – 85% (of split jerk) x 5 x 3
•Front Squat – 70% x 2 x 5
•Pancake Good Mornings 3 x 5

WEDNESDAY
Rest Day

THURSDAY
•Back Squat – 80% x 5 x 5
•Hang Clean – 65% x 3 x 2, 70% x 3 x 3
•Halting Clean Deadlift (pull to high hang position) – 80% (of clean) x 3, 85% x 3 x 2
•Stiff-legged Deadlift – 65% (of back squat) x 5 x 3

FRIDAY
•Power Snatch – 65% x 3 x 2, 70% x 3 x 2
•Power Clean – 65% x 3 x 2, 70% x 3 x 2
•Push Jerk – 65% x 3 x 2, 70% x 3 x 2
•Snatch High-Pull – 70% (of snatch) x 3 x 2, 75% x 3
•Front Squat – 70% x 2 x 5

SATURDAY
Rest Day

SUNDAY
•Back Squat – 85% x 3 x 8
•Snatch – 75% x 3 x 3, 80% x 2 x 2
•Clean & Jerk – 75% x 3 x 2, 80% x 2 x 2
•Snatch High-Pull – 70% (of snatch) x 3, 75% x 3 x 2

WEEK 3

MONDAY
•Back Squat – 75% x 10 x 3 (increase weight on last set if possible – no failed reps)
•Hang Snatch – 70% x 3 x 5 (increase weight on last 2 sets if possible)
•Halting Snatch Deadlift – 85% x 3 x 3
•Overhead Squat – 70% x 3 x 5 (increase weight on last set if possible)

TUESDAY
•Jerk behind the neck – 75% x 3 x 3, 80% x 3 x 2 (increase weight on last set if possible)
•Push Press – 75% x 5, 80% x 5 x 2, 85% x 5
•Jerk Dip Squat – 85% (of split jerk) x 5 x 3
•Front Squat – 75% x 2 x 5
•Pancake Good Mornings 3 x 5

WEDNESDAY
Rest Day

THURSDAY
•Back Squat – 85% x 5 x 5 (increase weight on last set if possible – no failed reps)
•Hang Clean – 70% x 3 x 5 (increase weight on last 2 sets if possible)
•Halting Clean Deadlift (pull to high hang position) – 85% x 3 x 3
•Stiff-legged Deadlift – 65% (of back squat) x 5, 70% x 5 x 3

FRIDAY
•Power Snatch – 65% x 3, 70% x 3 x 2, 75% x 3
•Power Clean – 65% x 3, 70% x 3 x 2, 75% x 3
•Push Jerk – 65% x 3, 70% x 3 x 2, 75% x 3
•Snatch High-Pull – 75% (of snatch) x 5 x 3
•Front Squat – 75% x 2 x 5

SATURDAY
Rest Day

SUNDAY
•Snatch – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
•Clean & Jerk – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
•Back Squat – 90% x 3 x 8 (increase weight on last set if possible)
•Snatch High-Pull – 75% (of snatch) x 3 x 3

WEEK 4

MONDAY
•Snatch – 60% x 2 x 5
•Clean & Jerk – 60% x 1 x 5
•Back squat – 50% x 2 x 3 (focus on acceleration up)

TUESDAY
•Power Snatch – 60% x 1 x 4, 70% x 1 x 3
•Power Clean & Push Jerk – 60% x 1 x 4, 70% x 1 x 3
•Front Squat – 80% x 2 x 5
•Pancake Good Mornings 3 x 5
•Squat jump – 3 x 3

WEDNESDAY
Rest Day

THURSDAY
•Snatch – 60% x 1 x 5
•Clean & Jerk – 60% x 1 x 5
•Back Squat – 40% x 2 x 3 (focus on acceleration up)
•Squat jump – 3 x 3

FRIDAY
•Hang Power Snatch – 60% x 1 x 5
•Hang Power Clean & Push Jerk – 60% x 1 x 5
•Front Squat – 80% x 2 x 5
•Squat jump – 3 x 3

SATURDAY
Rest Day

SUNDAY
•Back Squat – max
•Snatch – heavy single
•Clean & Jerk – heavy single

*Don’t expect snatch and clean & jerk PRs today. Do what you can, and if you don’t break 80%, throw in a few more singles between 70-80%.

WEEK 5

MONDAY
•Back Squat – 65% x 10 x 3
•Hang Snatch (knee) – 70% x 3 x 5
•Snatch Pull on 2″ Riser – 90% (of snatch) x 3 x 4
•Heaving Snatch Balance + Overhead Squat – 65% (of OHS) x 1 +2 x 4

TUESDAY
•Split Jerk – 70% x 3 x 5
•Push Press – 75% x 5 x 2, 80% x 4 x 2
•Snatch High-Pull – 70% x 5 x 2, 75% x 5 x 2
•Front Squat – 85% x 2 x 5
•Pancake Good Mornings 3 x 5

WEDNESDAY
Rest Day

THURSDAY
•Back Squat – 75% x 5 x 5
•Hang Clean (knee) – 70% x 3 x 5
•Clean Pull – 90% (of clean) x 3 x 4
•Stiff-legged Deadlift – 60% (of back squat) x 5 x 3

FRIDAY
•Power Snatch – 65% x 3 x 4
•Power Clean + Push Jerk – 65% (of PC) x 3 x 4
•Snatch High-Pull – 70% (of snatch) x 3 x 2, 75% x 3
•Front Squat – 85% x 2 x 5

SATURDAY
Rest Day

SUNDAY
•Back Squat – 80% x 3 x 8
•Snatch – 70% x 3 x 2, 75% x 2 x 3
•Clean & Jerk – 70% x 3 x 2, 75% x 2 x 3

WEEK 6

MONDAY
•Back Squat – 70% x 10 x 3
•Hang Snatch – 70% x 3 x 2, 75% x 3 x 3
•Snatch Pull on 2″ Riser – 90% (of snatch) x 3 x 2, 95% x 3 x 2
•Heaving Snatch Balance + Overhead Squat – 65% (of OHS) x 1+2 x 2, 70% x 1+2 x 2

TUESDAY
•Split Jerk – 70% x 3 x 2, 75% x 3 x 3
•Push Press – 80% x 4 x 3, 85% x 3
•Snatch High-Pull – 75% (of snatch) x 5 x 4
•Front Squat – 85% x 2 x 5
•Pancake Good Mornings 3 x 5

WEDNESDAY
Rest Day

THURSDAY
•Back Squat – 80% x 5 x 5
•Hang Clean – 70% x 3 x 2, 75% x 3 x 3
•Clean Pull – 90% (of clean) x 3 x 2, 95% x 3 x 2
•Stiff-legged Deadlift – 65% (of BS) x 5 x 3

FRIDAY
•Power Snatch – 65% x 3 x 2, 70% x 3 x 2
•Power Clean + Push Jerk – 65% (of PC) x 3 x 2, 70% x 3 x 2
•Snatch High-Pull – 75% x 3 x 3
•Front Squat – 85% x 2 x 5

SATURDAY
Rest Day

SUNDAY
•Back Squat – 85% x 3 x 8
•Snatch – 75% x 3 x 3, 80% x 2 x 2
•Clean & Jerk – 75% x 3 x 3, 80% x 2 x 2

WEEK 7

MONDAY
•Back Squat – 75% x 10 x 3
•Hang Snatch – 70% x 3 x 2, 75% x 3, 80% x 2 x 2
•Snatch Pull on Riser – 95% (of snatch) x 3 x 4
•Heaving Snatch Balance + Overhead Squat – 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2

TUESDAY
•Split Jerk – 70% x 3 x 2, 75% x 3, 80% x 2 x 2
•Push Press – 80% x 4, 85%x 3 x 3
•Snatch High-Pull – 75% (of snatch) x 5 x 2, 80% x 5 x 2
•Front Squat – 85% x 2 x 5
•Pancake Good Mornings 3 x 5

WEDNESDAY
Rest Day

THURSDAY
•Back Squat – 85% x 5 x 5
•Hang Clean – 70% x 3 x 2, 75% x 3, 80% x 2 x 2
•Clean Pull on Riser – 95% (of clean) x 3 x 4
•Stiff-legged Deadlift – 65% (of back squat) x 5, 70% x 5 x 2

FRIDAY
•Power Snatch – 65% x 3, 70% x 3 x 2, 75% x 2
•Power Clean + Push Jerk – 65% (of PC) x 3, 70% x 3 x 2, 75% x 2
•Snatch High-Pull – 75% (of snatch) x 3, 80% x 3 x 2
•Front Squat – 85% x 2 x 5

SATURDAY
Rest Day

SUNDAY
•Back Squat – 90% x 3 x 8
•Snatch – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
•Clean & Jerk – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2

WEEK 8

MONDAY
•Snatch – 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2
•Power Clean – 60% x 2 x 2, 70% x 2 x 3
•Split Jerk – 65% x 3 x 2, 70% x 3 x 2
•Squat jump – 4 x 3

*Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.

TUESDAY
•High-Hang Snatch – 60% x 2 x 5
•Overhead Squat – 1 RM
•Front Squat – 90% x 2 x 5
•Pancake Good Mornings 3 x 5

WEDNESDAY
Rest Day

THURSDAY
•Push Press – 1 RM
•High-Hang Snatch – 50% x 2 x 5
•Power Clean & Jerk – 60% x 1 x 5
•Squat Jump – 3 x 3

FRIDAY
•Power Snatch – 60% x 1 x 5
•Power Clean & Push Jerk – 60% x 1 x 5
•Front Squat – 1 RM

SATURDAY
Rest Day

SUNDAY
•Back Squat – 1 RM
•Snatch – 1 RM
•Clean & Jerk – 1 RM