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4-Block Cycle 3
16 weeks

This is a 16 week cycle of 2 each alternating 4-week blocks of strength and classic lift emphasis.

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Monday - Day 1
Comments (38)  |  Help  |  Programs  |  Exercises

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of sn) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (DB or plate behind neck) - 3 x 10
  • Lateral planks - 3 x max

Week 1S1

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Tuesday - Day 2
Comments (34)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Tall clean + push press + push jerk - 50% (of clean) x 2 x 4

3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +

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Wednesday - Day 3
Comments (23)  |  Help  |  Programs  |  Exercises

  • Front squat - 73% x 3 x 5
  • Snatch pull - 100% x 3 x 3
  • Rack jerk behind neck - heavy single; 85% of single x 1 x 3

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW

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Thursday - Day 4
Comments (14)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Friday - Day 5
Comments (29)  |  Help  |  Programs  |  Exercises

  • Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3
  • Overhead squat - heavy single; 85% of single x 2 x 3
  • Chin-ups - 3 x 12 (add weight if needed)

4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks

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Saturday - Day 6
Comments (23)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab work of choice

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Sunday - Day 7
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 8
Comments (41)  |  Help  |  Programs  |  Exercises

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% (of clean) x 3 x 3
  • Push press - 83% x 4 x 5
  • Chin-ups - 3 x 10 (weighted if needed)
  • GHD sit-ups - 3 x 15 slow
  • Russian twists - 3 x 20

Week 2S1

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Tuesday - Day 9
Comments (25)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Power clean + push jerk - 75% (of power clean) x 2 x 3


3 rounds for time of:
10 (1 Sandbag shoulder clean + 2 lunge) - 50% BW
20 kipping pull-ups


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Wednesday - Day 10
Comments (30)  |  Help  |  Programs  |  Exercises

  • Front squat - 77% x 3 x 5
  • Snatch pull - 103% x 3 x 3
  • Rack jerk - heavy single; 85% of single x 1 x 3


For time:
20 KB swings
10 box jumps
15 KB swings
5 box jumps
500 m row
5 box jumps
15 KB swings
10 box jumps
20 KB swings


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Thursday - Day 11
Comments (14)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 12
Comments (20)  |  Help  |  Programs  |  Exercises

  • 3-position snatch - 70% x 3 sets
  • Snatch balance - heavy single; 85% x 1 x 2
  • Pull-ups - 3 x max (deadhang)
  • Ab roll-outs - 3 x 15


Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes


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Saturday - Day 13
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • 3 ab exercises of your choice


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Sunday - Day 14
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 15
Comments (21)  |  Help  |  Programs  |  Exercises

  • Back squat - 87% x 2 x 5
  • Snatch deadlift - 118% x 2 x 3
  • Push press - 85% x 3 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (weight behind neck) - 3 x 10
  • Side bends - 3 x 10 heavy


Week 3S1

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Tuesday - Day 16
Comments (22)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 90% of last Tues x 1 x 3
  • Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3


4 rounds for time of:
5 kipping pull-ups
5 box jumps - mid-thigh
5 GHD sit-ups
5 KB swings - 30% BW

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Wednesday - Day 17
Comments (24)  |  Help  |  Programs  |  Exercises

  • Front squat - 80% x 3 x 5
  • Snatch pull - 105% (of snatch) x 3 x 3
  • Rack jerk behind neck - heavy single


3 rounds for time of:
10 sand bag half-moons - 35% BW
10 burpees


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Thursday - Day 18
Comments (6)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 19
Comments (9)  |  Help  |  Programs  |  Exercises

  • Tall snatch + mid-hang power snatch - 1 + 2 x 4 sets
  • Overhead squat - heavy single
  • Chin-ups - 3 x max


3 rounds for time of:
50 m sprint
20 KB cross-chops - 25% BW


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Saturday - Day 20
Comments (21)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • 2 ab exercises of your choice

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Sunday - Day 21
Comments (25)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 22
Comments (30)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 2 x 3
  • Snatch pull - 107% x 2 x 3
  • Press - 4 x 4 med-heavy weight
  • Chin-ups - 3 x 90% of last Friday's reps
3 sets of:
  • A. GHD sit-ups  x 15 slow
  • B. GHD Russian twists x 20


Week 4S1

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Tuesday - Day 23
Comments (16)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - to med-heavy single
  • 3-position clean (mid-hang, hang, floor) - 65% x 3 sets
  • Push jerk + jerk - 65% (of jerk) x 3 sets
For time:
20 burpess
5 kipping pull-ups
15 burpees
10 pull-ups
10 burpees
15 pull-ups
5 burpees
20 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (24)  |  Help  |  Programs  |  Exercises

  • Overhead squat - heavy double
  • Front squat - heavy single; not max
  • Rack jerk - heavy single
3 rounds for time of:
30 Ball slams - 10% BW
10 clapping push-ups

Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (13)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + 2 overhead squat + snatch balance - 3 sets med weight
  • 2-position snatch (mid-hang, floor) - 60% x 4 sets
  • V-ups - 3 x 10
3 sets:
600 m row sprint
3 min rest

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (11)  |  Help  |  Programs  |  Exercises

Rest Day

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Saturday - Day 27
Comments (18)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - Max
3 sets of:
  • A. Ab rollouts x 15
  • B. Lateral planks - max time


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (10)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 29
Comments (25)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
  • Front squat - 85% x 2 x 3
  • Jerk dip squat - 110% (of jerk) x 5 x 2
  • GHD sit-ups - 3 x 8 (weighted if needed)

Week 1B1

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Tuesday - Day 30
Comments (21)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 85% x 2 x 2
  • Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
  • Clean & jerk - 80% x 1 x 4
3 rounds for time of:
20 kipping pull-ups
15 hanging leg raises

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Back squat - 90% x 2 x 3
3 sets of:
  • A. Weighted sit-ups - 8 reps
  • B. Lateral planks - max


Questions? Get answers here or post in comments.
Thursday - Day 32
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Friday - Day 33
Comments (21)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 5
  • Clean & jerk - (70% x 2, 80% x 1) x 3
3 rounds for time of:
10 box jumps - mid-thigh+
10 DB push press - 25% BW (each)
  • Ab wheel - 3 x 15


Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (21)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 90% x 2 x 2
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 35
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 36
Comments (30)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • Pull-ups - 3 x 10 (weighted if needed)
3 sets of:
  • A. GHD sit-ups - 15 slow
  • B. Sidebends - 10/side

Week 2B1

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (25)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch - 80% x 1, 70% x 2, 80% x 1, 70% x 2, 80% x 1
  • Clean & jerk - 80% x 1 x 5
  • Front and lateral planks - 3 x max
5 rounds for time of:
8 kipping pull-ups
4 box jumps - mid-thigh+

Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 90% x 2 x 2
3 rounds for time of:
10 (Sand bag clean to shoulder + 2 lunges)
15 push ball
20 sit-ups

Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (15)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Friday - Day 40
Comments (17)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 70% x 1 + 2, 80% x 1, 70% x 1 + 2, 80% x 1 x 2
3 rounds for time of:
300 m row
10 KB high pulls - 30% BW

3 sets of:
  • A. Weighted sit-up (behind neck) - 3 x 8
  • B. GHD reverse crunch - 3 x 15


Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Glute-ham raise - 3 x 10
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 42
Comments (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 43
Comments (17)  |  Help  |  Programs  |  Exercises

  • Snatch - 100% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
3 sets of:
  • A. Chin-ups - max reps
  • B. Hanging leg raise

Week 3B1

Questions? Get answers here or post in comments.
Tuesday - Day 44
Comments (10)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 85% x 2 x 2
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Ab wheel - 3 x 15


Questions? Get answers here or post in comments.
Wednesday - Day 45
Comments (29)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 100% x 1
  • Snatch - 90% x 1 x 2
  • Back squat - 90% x 2 x 2
20-15-10 reps for time of:
DB muscle snatch (2-arms) - 15% BW each
Kipping pull-ups

Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (11)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Friday - Day 47
Comments (12)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 1 x 3
  • Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
400 m row
10 box jumps - mid-thigh+
20 sit-ups

Questions? Get answers here or post in comments.
Saturday - Day 48
Comments (17)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Hanging leg raise - 3 x 15
  • Weighted GHD sit-up - 3 x 8


Questions? Get answers here or post in comments.
Sunday - Day 49
Comments (11)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 50
Comments (25)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Front squat - 90% x 2 x 2
3 rounds for time of:
500 m row
30 sit-ups

Week 4B1

Questions? Get answers here or post in comments.
Tuesday - Day 51
Comments (16)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch - 85% x 1 x 2
  • Clean & jerk - 85% x 1 x 2
  • Pull-ups - 3 x max
  • TGU sit-ups - 3 x 8


Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 2
  • Clean & jerk - 80% x 1 x 2
  • Ab work of choice


Questions? Get answers here or post in comments.
Thursday - Day 53
Comments (21)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + 2 OHS - light-med x 3 sets
  • Snatch - 70% x 1 x 4
  • Clean & jerk - 70% x 1 x 4


Questions? Get answers here or post in comments.
Friday - Day 54
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 55
Comments (16)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - max
  • Front squat - max


Questions? Get answers here or post in comments.
Sunday - Day 56
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 57
Comments (24)  |  Help  |  Programs  |  Exercises

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of snatch) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - 3 x max
  • Weighted GHD sit-ups - 3 x 10
  • GHD russian twists - 3 x 30

Week 1S2

Questions? Get answers here or post in comments.
Tuesday - Day 58
Comments (25)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • 3-position snatch (floor, knee, mid-thigh) - 65% x 3 sets
  • 3-position clean & jerk (floor, knee, mid-thigh) - 65% x 3 sets

3 rounds for time of:
100 m sprint
10 burpees

Questions? Get answers here or post in comments.
Wednesday - Day 59
Comments (15)  |  Help  |  Programs  |  Exercises

  • Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
  • Snatch pull - 100% (of snatch) x 3 x 3
  • Rack jerk - heavy single; 85% of single x 1 x 2
3 rounds for time of:
20 kipping pull-ups
7 box jumps

3 sets of:
A. Lateral planks x max time
B. Hanging leg raise x 10

Questions? Get answers here or post in comments.
Thursday - Day 60
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day (well-deserved)

Questions? Get answers here or post in comments.
Friday - Day 61
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch balance - heavy single
  • Tall snatch - find a challenging but fast weight x 2 x 5 sets
  • Chin-ups - 3 x max

For time:
200 m row
40 sit-ups
400 m row
30 sit-ups
600 m row
20 sit-ups

Questions? Get answers here or post in comments.
Saturday - Day 62
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Pull-up variation of choice - 3 sets
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 63
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 64
Comments (14)  |  Help  |  Programs  |  Exercises

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% (of clean) x 3 x 3
  • Push press - 83% x 4 x 5
  • Pull-up - 3 x max
3 sets of:
A. Overhead sit-up x 10
B. Knees to elbows x 15

Week 2S2

Questions? Get answers here or post in comments.
Tuesday - Day 65
Comments (17)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • 2-position snatch (floor, mid-thigh) - 70% x 2 sets
  • 2-position clean + 2 jerks - 70% x 2 sets
3 rounds for time of:
10 jumping sit-ups
10 sand bag halfmoons - 25% BW

Questions? Get answers here or post in comments.
Wednesday - Day 66
Comments (14)  |  Help  |  Programs  |  Exercises

  • 2 Front squat + push jerk + jerk - 75% (of jerk) x 4 sets
  • Snatch pull - 103% (of snatch) x 3 x 3
3 rounds for time:
10 sand bag cleans to shoulder - 50% BW
20 kipping pull-ups

Questions? Get answers here or post in comments.
Thursday - Day 67
Comments (9)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Friday - Day 68
Comments (21)  |  Help  |  Programs  |  Exercises

  • Overhead squat - heavy single
  • 2 Tall clean + push press + jerk - find a challenging but fast weight x 5 sets
  • Chin-ups - 3 x max
4 rounds for time of:
10 KB swings - 30% BW
5 box jumps - mid-thigh+

Questions? Get answers here or post in comments.
Saturday - Day 69
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 70
Comments (10)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Monday - Day 71
Comments (23)  |  Help  |  Programs  |  Exercises

  • Back squat - 87% x 2 x 5
  • Snatch deadlift - 118% (of snatch) x 2 x 3
  • Push press - 85% x 3 x 5
3 sets of:
A. TGU sit-up x 10
B. KB sidebend x 20

Week 3S2

Questions? Get answers here or post in comments.
Tuesday - Day 72
Comments (19)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single x 3
  • Push press + push jerk + jerk - 60% (of jerk) x 3 sets
  • Power clean - 75% x 2 x 3
3 rounds for time of:
10 kipping pull-ups
10 GHD sit-ups

Questions? Get answers here or post in comments.
Wednesday - Day 73
Comments (22)  |  Help  |  Programs  |  Exercises

  • Snatch balance - heavy single
  • Front squat - 80% x 2 x 4
  • Snatch pull - 105% x 3 x 3
3 rounds for time of:
10 broad jumps
10 KB swings - 30% BW
10 push-ups

Questions? Get answers here or post in comments.
Thursday - Day 74
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Friday - Day 75
Comments (16)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + snatch balance + 2 OHS - challenging weight x 3 sets
  • Rack jerk - heavy single
  • Pull-ups - 3 x max
For time:
Row 250 m
5 box jumps
25 sit-ups
Row 500 m
10 box jumps
20 sit-ups
Row 750 m
15 box jumps
15 sit-ups

Questions? Get answers here or post in comments.
Saturday - Day 76
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 77
Comments (8)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 78
Comments (17)  |  Help  |  Programs  |  Exercises

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% x 1 x 2
  • Press - 80% x 4 x 4
  • Pull-ups - 3 x max
  • Weighted GHD sit-ups - 3 x 10
Week 4S2

Questions? Get answers here or post in comments.
Tuesday - Day 79
Comments (20)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Tall clean + mid-hang clean + 2 jerk - 55% (of clean) x 3 sets
20-15-10 reps for time of:
Burpees
Kipping pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 80
Comments (9)  |  Help  |  Programs  |  Exercises

  • Front squat - 90% x 1
  • Rack jerk - 70% x 2 x 3

For time:


3 rounds:
200 m row
10 kipping pull-ups

2 min rest

2 rounds:
300 m row
10 box jumps

Questions? Get answers here or post in comments.
Thursday - Day 81
Comments (19)  |  Help  |  Programs  |  Exercises

  • Snatch + power snatch - 60% x 4 sets
  • Overhead squat - 85% x 1 x 2
3 sets of:
A. 40 Russian twists
B. 15 Hanging leg raise

Questions? Get answers here or post in comments.
Friday - Day 82
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 83
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - Max
  • Clean & jerk - Max
  • Back squat - Max
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 84
Comments (4)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 85
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - (80% x 2, 85% x 1) x 3
  • Weighted GHD sit-ups - 3 x 10

Week 1B2

Questions? Get answers here or post in comments.
Tuesday - Day 86
Comments (17)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch - 70% x 1, 80% x 1, 70% x 1, 80% x 1 x 2
  • Power clean & jerk - 80% x 1 x 4
20-15-10 reps for time:
Jumping sit-ups
Kipping pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 87
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
  • Front squat - 85% x 2 x 3
  • Hanging leg raises - 3 x 15


Questions? Get answers here or post in comments.
Thursday - Day 88
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Friday - Day 89
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 1 x 4
  • Clean & jerk - (70% x 1, 80% x 1) x 2
3 rounds for time:
500 m row
10 Sandbag halfmoons - 30% BW

Questions? Get answers here or post in comments.
Saturday - Day 90
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 90% x 2 x 2
3 rounds for time:
10 KB swings - 30% BW
50 m sprint
1 min rest

Questions? Get answers here or post in comments.
Sunday - Day 91
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 92
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 3
  • Back squat - 85% x 2 x 3
3 sets of:
A. Chin-ups - max
B. GHD reverse crunch x 15

Week 2B2

Questions? Get answers here or post in comments.
Tuesday - Day 93
Comments (12)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 3
3 rounds for time of:
10 walking lunges
10 box jumps - mid-thigh+

Questions? Get answers here or post in comments.
Wednesday - Day 94
Comments (22)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 90% x 1, 80% x 3, 90% x 1, 85% x 2, 90% x 1
3 rounds for time of:
20 kipping pull-ups
15 KB swings - 35% BW

Questions? Get answers here or post in comments.
Thursday - Day 95
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Friday - Day 96
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 1 x 4
  • Power clean + push jerk + jerk - 80% x 1 x 3
4 rounds for time:
300 m row
10 (1 push-up + 4 mountain climbers)

Questions? Get answers here or post in comments.
Saturday - Day 97
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Back squat - 95% x 1 x 2
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 98
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 99
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 100% x 1
  • Clean& jerk - 90% x 1 x 2
  • Front squat - 90% x 1
  • Pull-ups - 2 x max
  • Overhead sit-ups - 3 x 10
Week 3B2

Questions? Get answers here or post in comments.
Tuesday - Day 100
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 1 x 3
  • Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
10 1-arm DB power snatch - 20% BW
30 sit-ups

Questions? Get answers here or post in comments.
Wednesday - Day 101
Comments (3)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 100% x 1
  • Snatch - 90% x 1 x 2
  • Front squat - heavy single
10-8-6-4-2 reps for time of:
Kipping pull-ups
Box jumps - mid-thigh+

Questions? Get answers here or post in comments.
Thursday - Day 102
Comments (4)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Friday - Day 103
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
6 rounds for time of:
5 KB swings - 40% BW
5 burpees

Questions? Get answers here or post in comments.
Saturday - Day 104
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Back squat - 90% x 2 x 2
  • Ab work of choice


Questions? Get answers here or post in comments.
Sunday - Day 105
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 106
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 4
  • Front squat - 90% x 1 x 2
  • Pull-ups - 2 x max
  • Hanging leg raise - 3 x 10
  • KB cross-chops - 2 x 20

Week 4B2

Questions? Get answers here or post in comments.
Tuesday - Day 107
Comments (8)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - med-heavy double
  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
3 rounds for time:
400 m row
45 sec rest

Questions? Get answers here or post in comments.
Wednesday - Day 108
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Ab work of choice


Questions? Get answers here or post in comments.
Thursday - Day 109
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Clean & jerk - 75% x 1 x 3
  • Short, light ab work


Questions? Get answers here or post in comments.
Friday - Day 110
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
Saturday - Day 111
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max


Questions? Get answers here or post in comments.
Sunday - Day 112
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

Questions? Get answers here or post in comments.
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