WEEK 1
Monday – Day 1
- Clean + Front Squat + Split Jerk @ 75% (1+1+1) x 5
- Snatch Deadlift + High-Hang Snatch + Snatch @ 70% (1+1+1) x 5
- Clean Pull @ 100% x 3 x 5
- Back Squat @ 75% x 6, 80% x 3, 75% x 6, 85% x 1, 75% x 6, 85% x 1
Tuesday – Day 2
- Snatch Deadlift + Snatch @ 70% (2+1) x 5
- Power Clean + Front Squat + Push Jerk @ 80% (1+1+1) x 5
- Overhead Squat @ 80% x 2 x 5
- Snatch Push Press @ 70% x 5 x 5
Wednesday – Day 3 // REST DAY
Thursday – Day 4
- Front Squat + Jerk @ 80% (2+1) x 5
- Snatch High-Pull + Hang Snatch @ 70% (1+1) x 5
- Power Clean @ 75% x 2 x 5
- Jumping Squat @ 80% (of back squat) x 3 x 5
Friday – Day 5
- Snatch @ 75% x 2 x 5
- Clean Deadlift + High-Hang Clean + Clean @ 70% (1+1+1) x 5
- Snatch High-Pull @ 100% x 3 x 5
- Front Squat @ 75% x 3, 80% x 3, 75% x 3, 85% x 1, 75% x 3, 85% x 1
- Muscle Snatch 5 x 3 @ 65%
Saturday – Day 6 // REST DAY
Sunday – Day 7
- Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 80% x 2 x 3
- Clean & Jerk @ 70% (2+1), 75% x (2+1), 80% x 3, 85% x 1, 80% x (2+1) x 3
- Back Squat @ 80% x 4, 85% x 1, 80% x 4, 85% x 1, 80% x 4, 90% x 1
- Push Press @ 70% x 5 x 5
WEEK 2
Monday – Day 8
- Clean + Front Squat + Jerk @ 75% (1+1+1) x 2, 80% x (1+1+1) x 3
- Snatch Deadlift + High-Hang Snatch + Snatch @ 70% (1+1+1) x 2, 75% x (1+1+1) x 3
- Clean Pull @ 100% x 3 x 2, 105% x 3 x 3
- Back Squat @ 80% x 6, 85% x 1, 80% x 6, 85% x 1, 80% x 6, 90% x 1
Tuesday – Day 9
- Snatch Deadlift + Snatch @ 70% (2+1) x 2, 75% x (2+1) x 3
- Power Clean + Front Squat + Push Jerk @ 80% (1+1+1) x 2, 85% x (1+1+1) x 3
- Overhead Squat @ 80% x 2 x 2, 85% x 2 x 3
- Snatch Push Press @ 70% x 5 x 2, 75% x 5 x 3
Wednesday – Day 10 // REST DAY
Thursday – Day 11
- Front Squat + Jerk @ 80% (2+1) x 2, 85% x (2+1) x 3
- Snatch High-Pull + Hang Snatch @ 70% (1+1) x 2, 75% x (1+1) x 3
- Power Clean @ 75% x 2 x 2, 80% x 2 x 3
- Jumping Squat @ 80% x 3 x 2, 85% x 2 x 3
Friday – Day 12
- Snatch @ 75% x 2 x 2, 80% x 2 x 3
- Clean Deadlift + High-Hang Clean + Clean @ 70% (1+1+1) x 2, 75% x (1+1+1) x 3
- Snatch High-Pull @ 100% x 3 x 2, 105% x 3 x 3
- Front Squat @ 80% x 3, 85% x 1, 80% x 3, 85% x 1, 80% x 3, 90% x 1
- Muscle Snatch 5 x 3 @ 65%
Saturday – Day 13 // REST DAY
Sunday – Day 14
- Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 85% x 2 x 3
- Clean & Jerk @ 70% (2+1), 75% x (2+1), 80% x 3, 85% x 1, 85% x (2+1) x 3
- Back Squat – 80% x 4, 85% x 1, 80% x 4, 90% x 1, 80% x 4, 90% x 1
- Push Press @ 70% x 5 x 2, 75% x 5 x 3
WEEK 3
Monday – Day 15
- Clean + Front Squat + Jerk – 3RM
- Snatch Deadlift + High-Hang Snatch + Snatch @ 75% (1+1+1) x 5
- Clean Pull @ 105% x 3 x 5
- Back Squat @ 80% x 6, 85% x 1, 80% x 6, 90% x 1, 80% x 6, 90% x 1
Tuesday – Day 16
- Snatch Deadlift + Snatch @ 75% (2+1) x 5
- Power Clean + Front Squat + Push Jerk – 3RM
- Overhead Squat – 3RM
- Snatch Push Press @ 75% x 5 x 5
Wednesday – Day 17 // REST DAY
Thursday – Day 18
- Front Squat + Jerk – (2+1) RM
- Snatch High-Pull + Hang Snatch @ 75% (1+1) x 5
- Power Clean – 2RM
- Jumping Squat @ 85% x 2 x 5
Friday – Day 19
- Snatch – 2RM
- Clean Deadlift + High-Hang Clean + Clean @ 75% (1+1+1) x 5
- Snatch High-Pull @ 105% x 3 x 5
- Front Squat @ 80% x 3, 85% x 1, 80% x 3, 90% x 1, 80% x 3, 90% x 1
- Muscle Snatch 5 x 3 @ 65%
Saturday – Day 20 // REST DAY
Sunday – Day 21
- Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 90% x 2 x 2
- Clean & Jerk @ 70% (2+1), 75% x (2+1), 80% x 3, 85% x 1, 90% x (2+1) x 2
- Back Squat – 85% x 4, 90% x 1, 85% x 4, 90% x 1, 85% x 4, 95% x 1
- Push Press @ 75% x 5 x 5
WEEK 4
Monday – Day 22
- Clean & Jerk @ 75% x 1 x 5
- Snatch Deadlift + High-Hang Snatch @ 70% (1+1) x 5
- Clean Deadlift @ 95% x 3 x 3
- Back Squat @ 75% x 4x 3
Tuesday – Day 23
- Snatch Deadlift + Snatch @ 70% (1+1) x 5
- Power Clean + Push Jerk @ 70% (1+1) x 5
- Overhead Squat @ 70% x 1 x 3
Wednesday – Day 24 // REST DAY
Thursday – Day 25
- Front Squat + Jerk @ 70% (1+1) x 5
- Snatch High-Pull + Hang Snatch @ 70% x 2 x 5
- Power Snatch @ 70% x 1 x 5
Friday – Day 26
- Snatch @ 75% x 1 x 5
- Clean Deadlift + High-Hang Clean @ 70% x 1 x 5
- Snatch Deadlift @ 95% x 3 x 3
- Front Squat @ 75% x 3 x 3
Saturday – Day 27 // REST DAY
Sunday – Day 28
- Snatch @ 70% x 1, 75% x 1, 80% x 3, 85% x 1
- Clean & Jerk @ 70% x 1, 75% x 1, 80% x 3, 85% x 1
- Back Squat @ 80% x 3 x 3
WEEK 5
Monday – Day 29
- Clean & Jerk @ 80% (2+1) x 5
- High-Hang Snatch + Snatch @ 75% (1+1) x 5
- Clean Deadlift – 110% x 3 x 3
- Back Squat @ 80% x 4, 85% x 1, 80% x 4, 85% x 1, 80% x 4, 90% x 1
Tuesday – Day 30
- Snatch Deadlift + Snatch @ 70% (1+1) x 5
- Power Clean + Push Jerk @ 70% (1+1) x 5
- Overhead Squat @ 90% x 1 x 5
- Snatch Push Press @ 75% x 5 x 2, 80% x 3 x 3
Wednesday – Day 31 // REST DAY
Thursday – Day 32
- Front Squat + Jerk @ 85% (1+1) x 5
- Snatch High-Pull + Hang Snatch @ 75% (1+1) x 5
- Power Clean @ 80% 2 x 5
Friday – Day 33
- Snatch @ 80% x 2 x 5
- High-Hang Clean + Clean @ 75% (1+1) x 5
- Snatch Deadlift – 110% x 3 x 5
- Front Squat @ 80% x 3, 85% x 1, 80% x 3, 90% x 1, 80% x 3, 90% x 1
- Muscle Snatch 5 x 3 @ 65%
Saturday – Day 34 // REST DAY
Sunday – Day 35
- Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 90% x 1 x 3
- Clean & Jerk @ 70% (2+1), 75% x (2+1), 80% x 3, 85% x 1, 90% x 1 x 3
- Back Squat @ 80% x 3, 85% x 1, 80% x 3, 90% x 1, 80% x 3, 90% x 1
- Push Press @ 75% x 5 x 2, 80% x 3 x 3
WEEK 6
Monday – Day 36
- Clean & Jerk @ 80% (2+1) x 2, 85% x (2+1) x 3
- High-Hang Snatch + Snatch @ 75% (1+1) x 2, 80% x (1+1) x 3
- Clean Deadlift – 110% x 3 x 2, 115% x 3 x 3
- Back Squat – 80% x 4, 85% x 1, 80% x 4, 90% x 1, 80% x 4, 90% x 1
Tuesday – Day 37
- Snatch Deadlift + Snatch @ 70% (1+1) x 2, 75% x (1+1) x 3
- Power Clean + Push Jerk @ 80% (1+1) x 2, 85% x (1+1) x 3
- Overhead Squat @ 90% x 1 x 5
- Snatch Push Press @ 80% x 3 x 5
Wednesday – Day 38 // REST DAY
Thursday – Day 39
- Front Squat + Jerk @ 85% (1+1) x 2, 90% x (1+1) x 3
- Snatch High-Pull + Hang Snatch @ 75% (1+1) x 2, 80% x (1+1) x 3
- Power Clean @ 80% 2 x 2, 85% x 2 x 3
- Jump Squat @ 85% x 2 x 2, 90% x 2 x 3
Friday – Day 40
- Snatch @ 80% x 2 x 2, 85% x 2 x 3
- High-Hang Clean + Clean @ 75% (1+1) x 2, 80% x (1+1) x 3
- Snatch Deadlift – 110% x 3 x 2, 115% x 3 x 3
- Front Squat – 85% x 3, 90% x 1, 85% x 3, 90% x 1, 85% x 3, 95% x 1
- Muscle Snatch 5 x 3 @ 65%
Saturday – Day 41 // REST DAY
Sunday – Day 42
- Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 90% x 1 x 3
- Clean & Jerk @ 70% (2+1), 75% x (2+1), 80% x 3, 85% x 1, 90% x 1 x 3
- Back Squat – 80% x 3, 85% x 1, 80% x 3, 90% x 1, 80% x 3, 92% x 1
- Push Press @ 80% x 3 x 5
WEEK 7
Monday – Day 43
- Clean & Jerk – 3RM (2+1)
- High-Hang Snatch + Snatch @ 80% (1+1) x 5
- Clean Deadlift – 115% x 3 x 5
- Back Squat – 85% x 4, 90% x 1, 85% x 4, 90% x 1, 85% x 4, 95% x 1
Tuesday – Day 44
- Snatch Deadlift + Snatch @ 75% (1+1) x 5
- Power Clean + Push Jerk @ 85% (1+1) x 5
- Overhead Squat – 1RM
- Snatch Push Press @ 80% x 3 x 2, 85% x 3 x 3
Wednesday – Day 45 // REST DAY
Thursday – Day 46
- Front Squat + Jerk – 2RM (1+1)
- Snatch High-Pull + Hang Snatch @ 80% (1+1) x 5
- Power Clean – 2RM
- Jump Squat – 90% x 2 x 5
Friday – Day 47
- Snatch – 2RM
- High-Hang Clean + Clean @ 80% (1+1) x 5
- Snatch Deadlift – 115% x 3 x 5
- Front Squat @ 85% x 3, 90% x 1, 85% x 3, 95% x 1, 85% x 3, 95% x 1
- Muscle Snatch 5 x 3 @ 65%
Saturday – Day 48 // REST DAY
Sunday – Day 49
- Snatch @ 70% x 2, 75% x 2, 80% x 3, 85% x 1, 90% x 1, 95% x 1
- Clean & Jerk @ 70% (2+1), 75% x (2+1), 80% x 3, 85% x 1, 90% x 1, 95% x 1
- Back Squat – 80% x 3, 85% x 1, 80% x 3, 90% x 1, 80% x 3, 92% x 1
- Push Press @ 80% x 3 x 2, 85% x 3 x 3
WEEK 8
Monday – Day 50
- Clean & Jerk @ 75% x 1 x 5
- Snatch Deadlift + High-Hang Snatch @ 70% (1+1) x 5
- Clean Deadlift @ 95% x 3 x 3
Tuesday – Day 51
- Snatch Deadlift + Snatch @ 70% (1+1) x 5
- Power Clean + Push Jerk @ 70% (1+1) x 5
- Overhead Squat @ 70% x 1 x 3
Wednesday – Day 52 // REST DAY
Thursday – Day 53
- Front Squat + Jerk @ 70% (1+1) x 5
- Snatch High-Pull + Hang Snatch @ 70% (1+1) x 5
- Power Snatch @ 70% x 1 x 5
Friday – Day 54
- Snatch @ 75% x 1 x 5
- Clean Deadlift + High-Hang Clean @ 70% x 1 x 5
- Snatch Deadlift @ 95% x 3 x 3
- Front Squat @ 75% x 3 x 3
Saturday – Day 55 // REST DAY
Sunday – Day 56
- Snatch @ 70% x 1, 75% x 1, 80% x 3, 85% x 1
- Clean & Jerk @ 70% x 1, 75% x 1, 80% x 3, 85% x 1
- Back Squat @ 80% x 3 x 3
WEEK 9
Monday – Day 57
- Snatch – 70% x 2 x 3
- Clean & Jerk – 70% x (2+1) x 3
- Front Squat – 75% x 3 x 2
Tuesday – Day 58
- Hang Snatch @ 70% x 1 x 10
- Power Clean + Power Jerk @ 70% (1+1) x 10
- Snatch Pull @ 85% x 2 x 3
Wednesday – Day 59 // REST DAY
Thursday – Day 60
- Hang Snatch @ 70% x 1 x 10
- Power Clean + Power Jerk @ 70% (1+1) x 10
- Clean Pull @ 85% x 2 x 3
Friday – Day 61
- Clean & Jerk – 70% x (2+1) x 3
- Snatch – 70% x 2 x 3
- Pause Back Squat @ 70% x 3 x 3
Saturday – Day 62 // REST DAY
Sunday – Day 63
- Snatch – Heavy Single
- Clean & Jerk – Heavy Single
- Front Squat – 80% x 2 x 2
WEEK 10
Monday – Day 64
- Snatch – 75% x 1 x 5
- Clean & Jerk – 75% x (1+1) x 5
- Front Squat – 80% x 2 x 2
Tuesday – Day 65
- Hang Snatch @ 75% x 1 x 10
- Power Clean + Power Jerk @ 75% (1+1) x 10
- Snatch Pull @ 90% x 2 x 3
Wednesday – Day 66 // REST DAY
Thursday – Day 67
- Hang Snatch @ 75% x 1 x 10
- Power Clean + Power Jerk @ 75% (1+1) x 10
- Clean Pull @ 90% x 2 x 3
Friday – Day 68
- Clean & Jerk – 75% x (1+1) x 5
- Snatch – 75% x 1 x 5
- Pause Back Squat @ 70% x 3, 75% x 3 x 2
Saturday – Day 69 // REST DAY
Sunday – Day 70
- Snatch – 75% x 1 x 5
- Clean & Jerk – 75% x (1+1) x 5
- Front Squat – 85% x 2 x 2
WEEK 11
Monday – Day 71
- Snatch – 80% x 3 x 3
- Clean & Jerk – 80% x (1+1) x 3
- Front Squat – 85% x 2 x 2
Tuesday – Day 72
- Hang Snatch @ 75% x 1 x 10
- Power Clean + Power Jerk @ 75% (1+1) x 10
- Snatch Pull @ 80% x 2, 85% x 2, 90% x 2
Wednesday – Day 73 // REST DAY
Thursday – Day 74
- Hang Snatch @ 75% x 1 x 10
- Power Clean + Power Jerk @ 75% (1+1) x 10
- Clean Pull @ 80% x 2, 85% x 2, 90% x 2
Friday – Day 75
- Clean & Jerk – 80% x (1+1) x 3
- Snatch – 80% x 3 x 3
- Pause Back Squat @ 75% x 3 x 3
Saturday – Day 76 // REST DAY
Sunday – Day 77
- Snatch – 80% x 3 x 3
- Clean & Jerk – 80% x (1+1) x 3
- Front Squat – 85% x 2 x 2
WEEK 12
Monday – Day 78
- Snatch @ 80% x 3, 85% x 1, 90% x 1, 85% x 1 x 2
- Clean & Jerk @ 80% x 3, 85% x 1, 90% x 1
- Clean Pull @ 85% x 2 x 2
- Back Squat @ 80% x 2, 85% x 2 x 2
Tuesday – Day 79
- Hang Snatch @ 75% x 1 x 6
- Power Clean + Power Jerk @ 75% (1+1) x 6
Wednesday – Day 80 // REST DAY
Thursday – Day 81
- Snatch @ 70% x 1 x 5
- Power Clean + Power Jerk @ 70% (1+1) x 5
Friday – Day 80
- Snatch @ 80% x 3, 85% x 1 x 3
- Clean & Jerk @ 80% x 3, 85% x 1
- Snatch Pull @ 80% x 2 x 2
- Front Squat @ 75% x 2, 80% x 3, 85% x 1
Saturday – Day 83 // REST DAY
Sunday – Day 84
- Snatch – 1 RM
- Clean & Jerk – 1 RM
- Front Squat – 1 RM