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4-Block Cycle 1
16 weeks

The first cycle we ever posted

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Wednesday - Day 1
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & Jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3

3 rounds for time of:
25 kipping pull-ups
10 Turkish get-ups (5/side) - 35% BW
15 DB push press - 20% BW

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Thursday - Day 2
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 3
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & Jerk - 80% x 1 x 2

3 rounds for time of:
100 m sprint
10 box jumps
15 GHD sit-ups

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Saturday - Day 4
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & Jerk - 90% x 1 x 3
  • Front squat - 90% x 2 x 3

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Sunday - Day 5
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 6
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & Jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3

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Tuesday - Day 7
Comments (11)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + snatch balance - work up to a med/heavy muscle snatch - 1 + 2 x 3 sets
  • Snatch - 80% x 1 x 5
  • Clean & Jerk - 80% x 1 x 5
4 rounds for time of:
10 KB snatch (5 each arm) - 25% BW
20 Russian twists - 15% BW
10 kipping pull-up - 100% BW

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Wednesday - Day 8
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch – 90% x 1 x 3
  • Clean & Jerk – 90% x 1 x 3
  • Front Squat – 90% x 2 x 2

3 rounds for time of:
200 M sprint
10 clapping  push-ups
15 Knees to elbows
20 walking lunges

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Thursday - Day 9
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day

Most likely you're quite near death at this point. That's normal. We won't think any less of you if you scale the training down--Don't be a hero!

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Friday - Day 10
Comments (7)  |  Help  |  Programs  |  Exercises

  • Muscle clean + Tall clean – 1 + 1 x 3 – keep light, work technique
  • Snatch – 80% x 1 x 5
  • Clean & Jerk – 80% x 1 x 5

For time:
1000 m row
20 push ball - 12% BW
20 kipping pull-ups
750 m row
15 push ball
15 kipping pull-ups
500 m row
10 push ball
10 kipping pull-ups

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Saturday - Day 11
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch – 95% x 1 x 2
  • Clean & Jerk – 95% x 1 x 2
  • Front Squat – 90% x 2 x 2
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Sunday - Day 12
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 13
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - 100% x 1 x 1
  • Clean & Jerk 90 % x 1 x 1
  • Front squat - 90% x 2 x 1
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Tuesday - Day 14
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 2
  • Clean & Jerk - 80% x 1 x 2
3 rounds for time of:
500 m row
30 sit-ups
2 15-ft rope climb

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Wednesday - Day 15
Comments (23)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 1
  • Clean & Jerk - 100% x 1 x 1
  • Front squat - 90% x 2 x 1

3 rounds for time of:
30 Jumping pull-ups
20 Sprawl ball - 10% BW
20 KB cross chops 25% BW

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Thursday - Day 16
Comments  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 17
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 2
  • Clean & Jerk - 80% x 1 x 2

3 rounds for time of:
10 sand bag power clean - 30% BW
15 ring dips
10 Turkish Get-up sit-ups (5 each side) -- 25% BW

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Saturday - Day 18
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1 x 1
  • Clean & Jerk - 95% x 1 x 1
  • Front squat - 90% X 2 X 2

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Sunday - Day 19
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 20
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2
  • Front squat - 90% x 1 x 1

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Tuesday - Day 21
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 1
  • Clean & Jerk - 90% x 1 x 1
  • Front & lateral planks - 3 x near max time

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Wednesday - Day 22
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 2
  • Clean & jerk - 85% x 1 x 2
  • Front & Lateral planks - 3 x near max time
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Thursday - Day 23
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 24
Comments (1)  |  Help  |  Programs  |  Exercises

Snatch - 50% x 1 x 3-5
Clean & Jerk - 50% x 1 x 3-5

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Saturday - Day 25
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - Record attempt
  • Clean & jerk - record attempt

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Sunday - Day 26
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 27
Comments (41)  |  Help  |  Programs  |  Exercises

  • Back squat – 75% x 3 x 5
  • Snatch deadlift – work up to 105% x 3
  • Push press – 5 x 3
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • Turkish get-up sit-ups – 35% BW x 6/side x 3 sets

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Tuesday - Day 28
Comments (15)  |  Help  |  Programs  |  Exercises

  • 3-position snatch – 60% x 3 sets
  • muscle snatch + snatch balance – 1 + 2 x 3 sets

4 rounds for time of:
5 KB upright row - 35% BW
5 KB swings – 35% BW
5 KB snatch / arm – 25% BW

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Wednesday - Day 29
Comments (26)  |  Help  |  Programs  |  Exercises

  • Front squat – 75% x 3 x 5
  • Clean pull – 100% x 3, 103% x 2, 105% x 1
  • Rack jerk behind the neck – work up to heavy single

3 sets of:
Front plank – near max time
Lateral planks – near max time

3 rounds for time of:
10 Burpees
10 Sand bag clean to shoulder – 50% BW
300 m row

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Thursday - Day 30
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 31
Comments (18)  |  Help  |  Programs  |  Exercises

  • Snatch push press + overhead squat – 1+ 2 up to heaviest set possible
  • Power clean + push press + push jerk – 60% x 3 sets

3 rounds for time of:
50 m sprint
20 KB cross-chops
15 kipping pull-ups

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Saturday - Day 32
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch – max
  • Clean & Jerk – max
  • Back squat - max
  • DB/KB Windmill - 25% BW x 5 x 3
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Sunday - Day 33
Comments  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 34
Comments (22)  |  Help  |  Programs  |  Exercises

  • Front squat – 80% x 3 x 5
  • Clean deadlift – work up to 110% x 3
  • Push press – 5 x 3 - try to increase the weight from last week
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • DB Overhead sit-up - 15% BW/arm x 6 x 3
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Tuesday - Day 35
Comments (29)  |  Help  |  Programs  |  Exercises

  • 2-position clean (hang, floor) – 60% x 5 sets
  • Push jerk + jerk – 1 + 1 x 5 sets – heavy but manageable weight

3 rounds for time of:
10 KB 1-arm swing + clean + push press (per arm) – 25% BW
20 box jumps – above knee height

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Wednesday - Day 36
Comments (24)  |  Help  |  Programs  |  Exercises

  • Back squat – 80% x 3 x 5
  • Snatch pull – 103% x 3, 105% x 2, 108% x 1
  • Rack jerk – work up to a heavy single

For time:
700 m row
20 sit-ups
10 sandbag cleans to shoulder – 40% BW
500 m row
30 sit-ups
13 sandbag cleans to shoulder
300 m row
40 sit-ups
15 sandbag cleans to shoulder

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Thursday - Day 37
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 38
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch balance – heavy single; Then 90% of that single x 1, 80% x 1 x 2
  • Tall snatch + hang power snatch – take to heaviest tall snatch for 5 sets

4 rounds for time of:
10 jumping lunges
5 clapping push-ups
10 kipping pull-ups

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Saturday - Day 39
Comments (17)  |  Help  |  Programs  |  Exercises

  • Snatch – max single
  • Clean & jerk – max single
  • Front squat – max single

3 sets of:
20 russian twists – 10% BW
front plank – near max time
lateral plank – near max time

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Sunday - Day 40
Comments (8)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 41
Comments (19)  |  Help  |  Programs  |  Exercises

  • Back squat – 85% x 3 x 5
  • Snatch deadlift – work up to 115% x 3
  • Push press – 5 x 3 – heavier than last week
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • Windmills – 25% BW x 8 x 3

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Tuesday - Day 42
Comments (28)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – up to heavy single
  • 2-position snatch – floor, hang – 65% x 5 sets

3 rounds for time of:
5 box jumps - waist height
10 ball slams - 10% BW
10 1-arm DB hang power snatch - 20% BW

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Wednesday - Day 43
Comments (22)  |  Help  |  Programs  |  Exercises

  • Front squat – 83% x 3 x 5
  • Clean pull – 103% x 3, 105% x 2, 108% x 1
  • Rack jerk behind neck – work up to heavy single

3 rounds for time of:
10 Turkish Get-ups - 30% BW
10 sand bag power clean + push press - 40% BW
100 m sprint

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Thursday - Day 44
Comments (8)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 45
Comments (19)  |  Help  |  Programs  |  Exercises

  • Overhead squat – up to heavy single, drop 20% for 2 x 2
  • High hang clean + hang power clean – med-heavy x 5 sets
  • Chin-ups – 3 x max
4 rounds for time:
5 box jumps - waist height
200 m row
25 sit-ups

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Saturday - Day 46
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch – 90% x 1
  • Clean & Jerk – 90% x 1
  • Back squat – 90% x 1
  • GHD sit-ups + russian twist – 10(1 + 2) x 3 sets

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Sunday - Day 47
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 48
Comments (22)  |  Help  |  Programs  |  Exercises

  • Front squat – 75% x 3 x 5
  • Clean pull – work up to 100% x 2
  • Push press – 5 x 3 – same weight as last Monday
  • Pull-ups – 3 x near max reps
  • Turkish Get-up sit-ups – 25% BW x 10 x 3

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Tuesday - Day 49
Comments (17)  |  Help  |  Programs  |  Exercises

  • Tall clean + clean – light weight x 5 sets

3 rounds for time of:
500 m row
10 DB power clean + push jerk – 20% BW

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Wednesday - Day 50
Comments (14)  |  Help  |  Programs  |  Exercises

  • Back squat – 75% x 3 x 3
  • Snatch shrug – 100% x 3 x 3
  • Rack jerk – 85% of best jerk x 1 x 5
  • Chin-ups – 3 x near max

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Thursday - Day 51
Comments (4)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 52
Comments (16)  |  Help  |  Programs  |  Exercises

  • Snatch balance – 80% of best snatch x 2 x 3
  • Muscle snatch + snatch + hang snatch – med-heavy x 4 sets
  • Pull-ups – 60% of numbers from Monday
  • Front & lateral planks – 2 sets, nothing heroic

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Saturday - Day 53
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch – max single
  • Clean & Jerk – max single

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Sunday - Day 54
Comments (3)  |  Help  |  Programs  |  Exercises

Rest day

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Monday - Day 55
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch – 85% x 1 x 4
  • Clean & Jerk – 85% x 1 x 4
  • Front Squat – 85% x 2 x 3
  • Overhead DB sit-ups – 40 total – 15% BW/DB

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Tuesday - Day 56
Comments (10)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch + OHS + snatch balance – heavy muscle snatch x 4 sets
  • Snatch – 70% x 1 x 5
  • Clean & Jerk – 70% x 1 x 5

2 rounds for time of:
50 m sprint
20 1-arm KB swings 25% BW

Rest 2 minutes

2 rounds for time of:
15 pull-ups
10 box jumps – med height

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Wednesday - Day 57
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch – 85% x 1 x 4
  • Clean & Jerk – 85% x 1 x 4
  • Front Squat – 85% x 2 x 3

3 rounds for time of:
20 KB side bends – 30% BW
15 GHD sit-ups

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Thursday - Day 58
Comments  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 59
Comments (10)  |  Help  |  Programs  |  Exercises

  • Tall Clean + hang clean + push jerk – med weight x 3 sets
  • Snatch – 70% x 1 x 5
  • Clean & Jerk – 70% x 1 x 5
  • Front & Lateral Planks – near max time
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Saturday - Day 60
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch – 90% x 1 x 2
  • Clean & Jerk – 90% x 1 x 2
  • Front Squat - 90% x 2 x 2

2 rounds for time of:
(1 minute rest between rounds)
20 sprawl ball – 10% BW
20 pull-ups
20 ball slams – 10% BW
500 m row

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Sunday - Day 61
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 62
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch – 80% x 1 x 4
  • Clean & Jerk – 80% x 1 x 4
  • Front Squat – 80% x 2 x 3

2 rounds for time of:
300 m row
10 box jumps
25 sit-ups
1 min rest

Wednesday we'll be attempting to hit 100% on the snatch and clean & jerk. If you're feeling slow or the weights are feeling heavy today, do fewer sets with 80%.

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Tuesday - Day 63
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch – 70% x 1 x 4
  • Clean & Jerk – 70% x 1 x 4
  • Front & Lateral Plans - 3 easy sets

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Wednesday - Day 64
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch – 100% x 1
  • Clean & Jerk – 100% x 1
  • Front Squat – 100% x 1

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Thursday - Day 65
Comments (10)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 66
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch push press + overhead squat + snatch balance – light x 2 x 4
  • Snatch – 70% x 1 x 5
  • Clean & Jerk – 70% x 1 x 5


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Saturday - Day 67
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch – 90% x 1 x 3
  • Clean & Jerk – 90% x 1 x 3
  • Front Squat – 90% x 2 x 2


4 rounds for time of:
100 m sprint
12 pull-ups
50 m sprint
8 DB push press 20% BW


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Sunday - Day 68
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 69
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch – 90% x 1 x 3
  • Clean & Jerk – 90% x 1 x 3
  • Front Squat – 90% x 2 x 2

5-8 rounds for time of:
5 KB swings – 32% BW
5 kipping pull-ups
5 KB cross chops (each side) – 25% BW
5 clapping push-ups

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Tuesday - Day 70
Comments (7)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk drill of choice - pick a drill to work on your weakest point. 10 minutes or work; keep light
  • Snatch – 80% x 1 x 5
  • Clean & Jerk – 80% x 1 x 5

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Wednesday - Day 71
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch – 90% x 1 x 1
  • Clean & Jerk – 90% x 1 x 1
  • Front Squat – 90% x 2 x 2

3 rounds for time of:
10 Box jumps – knee/mid-thigh height
20 sand bag power cleans – 30% BW
600 m row
30 seconds rest

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Thursday - Day 72
Comments (6)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 73
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch drill of choice - pick a drill to work on your weakest point. 10 minutes or work; keep light
  • Snatch – 80% x 1 x 5
  • Clean & Jerk – 80% x 1 x 5

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Saturday - Day 74
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch – 95% x 1
  • Clean & Jerk – 95% x 1
  • Front Squat – 95% x 1 x 2

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Sunday - Day 75
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 76
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 2
  • Clean & Jerk - 90% x 1 x 2
  • Front squat - 90% x 2

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Tuesday - Day 77
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3

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Wednesday - Day 78
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Clean & Jerk - 75% x 1 x 3

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Thursday - Day 79
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 80
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 50% x 1 x 3
  • Clean & Jerk - 50% x 1 x 3

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Saturday - Day 81
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - PR attempt (3 max)
  • Clean & Jerk - PR attempt (3 max)
  • Front squat - PR attempt

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Sunday - Day 82
Comments  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 83
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back squat - take up to a med-heavy single
  • Press - 5 x 3 med-heavy

2 rounds for time of:
200 m sprint
15 pull-ups
10 Turkish get-ups - 25% BW
15 pull-ups
200 m sprint
2 min rest

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Tuesday - Day 84
Comments (11)  |  Help  |  Programs  |  Exercises

For time:
1000 m row
5 sandbag clean + push press - 50% BW
30 KB swings - 30% BW
750 m row
10 sandbag clean + push press
25 KB swings
500 m row
15 sandbag clean + push press
20 KB swings

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Wednesday - Day 85
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch - 5 x 2 light-med weight - work speed and technique
  • Front squat - take up to med-heavy single
  • Snatch push press - 5 x 3
  • Pull-ups - 3 x max

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Thursday - Day 86
Comments (10)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 87
Comments (16)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 5 sets - doubles for the weaker part of the lift, e.g. 1 clean + 2 jerks
  • Snatch pull - 95% x 3 x 3

20-15-10 reps of:
Wall ball - 10% BW
Kipping pull-ups
Ring dips
90 sec; 60 sec; between rounds

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Saturday - Day 88
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch
  • Clean & Jerk
  • Back squat
  • Ab work of choice

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Sunday - Day 89
Comments  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 90
Comments (21)  |  Help  |  Programs  |  Exercises

  • Back squat – 78% x 2 x 5
  • Snatch deadlift – heavy single
  • Push press – 5 x 3
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Glute-ham sit-ups – 3 x 15

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Tuesday - Day 91
Comments (20)  |  Help  |  Programs  |  Exercises

  •  Power clean + push jerk + jerk – 80% of best power clean x 4 sets
  • Tall snatch – 5 x 2 - med weight; work speed

3 rounds for time of:
8 1-arm DB snatch - 20% BW
5 ball slams - 15% BW

1 min rest

3 rounds for time of:
5 box jumps (high as possible)
12 KB cross-chops - 25% BW

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Wednesday - Day 92
Comments (17)  |  Help  |  Programs  |  Exercises

  • Front squat – 75% x 2 x 5
  • Clean pull – heavy single
  • Rack jerk behind the neck – heavy single

3 rounds for time of:
13 KB swings – 30% BW
18 Jumping ring dips
23 kipping pull-ups

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Thursday - Day 93
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 94
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power snatch + OHS + snatch balance – 80% of best power snatch x 4 sets
  • Tall clean – 5 x 2

7 rounds for time of:
200 m row
5 burpees

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Saturday - Day 95
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Back squat – heavy single

Rest 10-15 minutes between each exercise

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Sunday - Day 96
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 97
Comments (23)  |  Help  |  Programs  |  Exercises

  • Front squat – 81% x 2 x 5
  • Clean deadlift – heavy single
  • Push press – 5 x 3
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Glute-ham sit-ups – 3 x 15
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Tuesday - Day 98
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power snatch + overhead squat + mid-hang snatch– med weight x 5 sets
  • Mid-hang clean + push press + jerk – med weight x 5 sets

Rounds in 10 minutes of:
5 kipping pull-ups
5 sit-ups
5 jumping squats
5 clapping push-ups

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Wednesday - Day 99
Comments (9)  |  Help  |  Programs  |  Exercises

  • Back squat – 78% x 2 x 5
  • Snatch pull – heavy single
  • Rack jerk – heavy single
  • Turkish Get-up sit-ups – 30% BW x 8 x 3

3 rounds for time of:
100 m sprint
10 sand bag power clean + push press - 35% BW
10 KB deadlift high pulls – 30% BW

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Thursday - Day 100
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 101
Comments (18)  |  Help  |  Programs  |  Exercises

  • Power clean + front squat + mid-hang clean - 5 med-weight sets
  • Overhead squat – heavy single

3 rounds for time of:
500 m row
15 push-up + 3 kick-backs

Push-up + kick backs: Perform a push-up and jump both feet forward to the hands and immediately back into push-up position 3 times. This constitutes one of the 15 reps.

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Saturday - Day 102
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & Jerk – heavy single
  • Front squat – heavy single
Rest 10-15 minutes between each exercise.

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Sunday - Day 103
Comments (10)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 104
Comments (20)  |  Help  |  Programs  |  Exercises

  • Back squat – 84% x 2 x 5
  • Snatch deadlift – heavy single
  • Push press – 5 x 3 – try to add weight from last wk
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Turkish get-up sit-ups – heaviest for 3 x 8

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Tuesday - Day 105
Comments (13)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – heavy single
  • Snatch – 65% x 2 x 8
  • Clean & Jerk – 65% x 8 sets (2 reps of the weaker lift per set, e.g. 1 cln + 2 jrk)

3 rounds for time of:
200 m sprint
15 wall ball – 10% BW

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Wednesday - Day 106
Comments (11)  |  Help  |  Programs  |  Exercises

  • Front squat – 78% x 2 x 5
  • Clean pull – heavy single
  • Rack jerk behind the neck – heavy single

3 rounds for time of:
16 1-arm DB split snatches – 15% BW
20 KB cross-chops
25 kipping pull-ups

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Thursday - Day 107
Comments (12)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 108
Comments (11)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 80% of Tues x 2 x 3
  • Power snatch – 60% (of best snatch) x 2 x 4
  • Power clean + jerk – 60% (of best CJ) x 1 x 4

5 rounds for time of:
5 box jumps – 20-30”
5 ball slams – 10% BW
5 Oh-Susies
5 kipping pull-ups

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Saturday - Day 109
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch – 90% x 1
  • Clean & jerk – 90% x 1
  • Back squat – 90% x 1
  • Core work of choice

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Sunday - Day 110
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 111
Comments (9)  |  Help  |  Programs  |  Exercises

  • Front squat - 84% x 2 x 5
  • Clean pull - work up to 100% x 2
  • Push press - 5 x 1 heavy
  • Pull-ups - 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • DB overhead sit-ups - 15%/DB x 8 x 3

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This is week 4 of the current mesocycle. We'll be tapering slightly in order to attempt records on Saturday.

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Tuesday - Day 112
Comments (11)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - take to a tough but manageable double for 3 sets
  • Power snatch + snatch - 60% x 3 sets
  • Clean + push jerk + jerk - 60% x 3 sets

3 rounds for time of:
10 sandbag power clean + 2 lunge - 30% BW
30 sit-ups
10 KB swings - 25% BW

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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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