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3-Phase Cycle
18 weeks

This is an 18-week program that runs through 3 distinct phases: the first emphasizes squatting and pushing strength; the second emphasizes pulling strength; and the final emphasizes classic lift performance, finishing with a peak for max snatch and clean & jerk attempts.

Volume: High
Intensity: Adjustable

Good For:
  • Intermediate to advanced lifters
  • Lifters without accurate 1RMs
  • Overhead and squat strength
Notes:
  • This is a tough program, and is not suitable for beginning lifters.
  • Conditioning work at the end of some workouts is optional






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Monday - Day 1
Comments (17)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - heavy 5; 95% x 5, 90% x 5
  • Push Press - heavy 8; 95% x 8, 90% x 8
  • Back Squat - heavy 8; 95% x 8, 90% x 8
  • Jerk dip squat - heavy 8, 95% x 8, 90% x 8
This week, you will need to feel out the top weights for each exercise ("heavy X" reps). These should not be maximal efforts, but challenging. The percentages that follow are of that heaviest set. Throw in ab work at least 3 times during the week.

Week 1 of 18

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power Clean - heavy 5, 95% x 5, 90% x 5
  • Heaving snatch balance - heavy 5; 95% x 5, 90% x 5
  • Clean Pull - heavy 8; 95% x 8, 90% x 8
3 sets; no rest:
15 KB swings
15 pull-ups

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

  • Pause Jerk - heavy 5, 95% x 5, 90% x 5
  • OHS + snatch push press - heavy 4+4, 95% x 4+4, 90% x 4+4
  • Back squat - 100% of Mon's heavy BS set x 5 x 3
  • Pause back squat - 80% of today's BS wt x 3 x 3
Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.

Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch - heavy 5; 95% x 5, 90% x 5
  • Snatch pull - heavy 8, 95% x 8, 90% x 8
  • Hang muscle snatch - heavy 5; 95% x 5, 90% x 5
3 sets; no rest:
10 sandbag power cleans
10 sandbag push press

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

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy 3; 90% x 3
  • Clean & Jerk - heavy 3+1; 90% x 3+1
  • Front squat - heavy 5; 95% x 5, 90% x 5
  • Good morning - heavy 8; 95% x 8, 90% x 8


Questions? Get answers here or post in comments.
Sunday - Day 7
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 8
Comments (1)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - 5RM; 95% x 5, 90% x 5
  • Push Press - 8RM; 95% x 8, 90% x 8
  • Back Squat - 8RM; 95% x 8, 90% x 8
  • Jerk dip squat - 8RM, 95% x 8, 90% x 8
This week your top weights should be maximal efforts for the prescribed number of reps. Avoid failed reps as much as possible. On postural exercises, e.g. jerk dip squats, pulls, etc., push the weights, but not past reasonably correct positioning.

Week 2 of 18

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Clean - 5RM, 95% x 5, 90% x 5
  • Heaving snatch balance - 5RM; 95% x 5, 90% x 5
  • Clean Pull - 8RM; 95% x 8, 90% x 8
5 sets; no rest:
10 push ball (6-8# ball max - quick cycle time)
5 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (4)  |  Help  |  Programs  |  Exercises

  • Pause Jerk - 5RM, 95% x 5, 90% x 5
  • OHS + snatch push press - 4+4 RM, 95% x 4+4, 90% x 4+4
  • Back squat - 100% of Mon's heavy BS set x 5 x 3
  • Pause back squat - 80% of today's BS wt x 3 x 3


Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 5RM; 95% x 5, 90% x 5
  • Snatch pull - 8RM, 95% x 8, 90% x 8
  • Hang muscle snatch - 5RM; 95% x 5, 90% x 5
3 sets; no rest:
15 sprawl ball
10 DB chainsaw rows/arm

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

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 3RM; 90% x 3
  • Clean & Jerk - 3+1 RM; 90% x 3+1
  • Front squat - 5RM; 95% x 5, 90% x 5
  • Good morning - 8RM; 95% x 8, 90% x 8


Questions? Get answers here or post in comments.
Sunday - Day 14
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 15
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - heavy 3; 95% x 3, 90% x 3
  • Push Press - heavy 6, 95% x 6, 90% x 6
  • Back squat - heavy 6, 95% x 6, 90% x 6
  • Jerk dip squat - heavy 6, 95% x 6, 90% x 6
Week 3 of 18

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

  • Power clean - heavy 4, 95% x 4, 90% x 4
  • Snatch balance - heavy 3, 95% x 3, 90% x 3
  • Clean Pull - heavy 6, 95% x 6, 90% x 6
3 sets; no rest:
15 KB swings
10 hang DB muscle snatch

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (1)  |  Help  |  Programs  |  Exercises

  • Jerk dip squat + jerk - heavy 3+1, 95% x 3+1, 90% x 3+1
  • 1 1/4 OHS + snatch push press - heavy 2+4, 95% x 2+4, 90% x 2+4
  • Back squat - 95% of Mon x 4 x 3
  • Front squat - 80% of today's BS x 3 x 3
1 1/4 OHS + snatch push press: With the bar overhead, squat to the bottom, rise to just above the sticking point of your squat, return to the bottom, then stand completely; this is one of the 2 OHS reps. After the second, lower the bar to your back and perform 4 snatch push presses. This series is one set.

Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power snatch - heavy 4, 95% x 4, 90% x 4
  • Snatch pull - heavy 6, 95% x 6, 90% x 6
  • Jerk split squat - heavy 6, 95% x 6, 90% x 6
4 sets; no rest:
12 pull-ups
12 dips

Jerk split squat: Rack the bar on your back as you would for a back squat and step into your jerk split receiving position. Squat from approximately straight knees to the depth at which you would receive a heavy jerk - not to a full depth lunge position. Repeat on your non-jerk-leg side as well for balance.

Questions? Get answers here or post in comments.
Friday - Day 19
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy double; 90% x 2
  • Clean & Jerk - heavy 2+1; 90% x 2+1
  • Front squat - heavy 3, 95% x 3, 90% x 3
  • SLDL - heavy 6, 95% x 6, 90% x 6


Questions? Get answers here or post in comments.
Sunday - Day 21
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 22
Comments  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - 3RM; 95% x 3, 90% x 3
  • Push Press - 6RM, 95% x 6, 90% x 6
  • Back squat - 6RM, 95% x 6, 90% x 6
  • Jerk dip squat - 6RM, 95% x 6, 90% x 6
Week 4 of 18

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power clean - 4RM, 95% x 4, 90% x 4
  • Snatch balance - 3RM, 95% x 3, 90% x 3
  • Clean Pull - 6RM, 95% x 6, 90% x 6
3 sets; no rest:
10 KB snatch/arm
15 DB chainsaw rows/arm

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (3)  |  Help  |  Programs  |  Exercises

  • Jerk dip squat + jerk - 3+1 RM, 95% x 3+1, 90% x 3+1
  • 1 1/4 OHS + snatch push press - 2+4 RM, 95% x 2+4, 90% x 2+4
  • Back squat - 95% of Mon x 4 x 3
  • Front squat - 80% of today's BS x 3 x 3


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

  • Power snatch - 4RM, 95% x 4, 90% x 4
  • Snatch pull - 6RM, 95% x 6, 90% x 6
  • Jerk split squat - 6RM, 95% x 6, 90% x 6
5 sets; no rest:
10 chin-ups
5 box jumps (mid-thigh height +)

On box jumps, as has been said before on this site, we're interested in the actual jump - no need to stand up once on the box. Also, these are not depth jumps - get back down to the ground smoothly and safely and reset for your next jump.

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

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 2RM; 90% x 2
  • Clean & Jerk - 2+1 RM; 90% x 2+1
  • Front squat - 3RM, 95% x 3, 90% x 3
  • SLDL - 6RM, 95% x 6, 90% x 6


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

Rest Day

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

  • Jerk behind the neck - heavy single; 80% of that x 2 x 3
  • Push Press - heavy 4; 95% x 4, 90% x 4
  • Back squat - heavy 4, 95% x 4, 90% x 4
  • Jerk dip squat - heavy 4, 95% x 4, 90% x 4
Week 5 of 18

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments  |  Help  |  Programs  |  Exercises

  • Snatch balance - heavy single; 80% of that x 2 x 2
  • Power clean - heavy 3, 95% x 3, 90% x 3
  • Clean Pull - heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
10 topside halfmoons w/ plate
10 DB hang high-pulls

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (4)  |  Help  |  Programs  |  Exercises

  • Jerk - heavy single; 80% of that x 2 x 3
  • Overhead squat - heavy single; 80% x 2 x 3
  • 1 1/4 Back squat - 80% of Mon squat x 3 x 3


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

  • Power snatch - heavy 3, 95% x 3, 90% x 3
  • Snatch pull - heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
max consecutive push-ups (no failure)
Walking suitcase lunge - 6 steps/leg

Questions? Get answers here or post in comments.
Friday - Day 33
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front squat - heavy double; 90% of that x 2 x 2
  • SLDL - heavy 5, 95% x 5, 90% x 5


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

Rest Day

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

  • Jerk behind the neck - 1RM; 80% of that x 2 x 3
  • Push Press - 4RM; 95% x 4, 90% x 4
  • Back squat - 4RM, 95% x 4, 90% x 4
  • Jerk dip squat - 4RM, 95% x 4, 90% x 4
Week 6 of 18

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

  • Snatch balance - 1RM; 80% of that x 2 x 2
  • Power clean - 3RM, 95% x 3, 90% x 3
  • Clean Pull - 4RM, 95% x 4, 90% x 4
4 sets; no rest:
15 sandbag bent rows*
15 KB push-press

* sandbag starts on floor each time; use a heavy bag and plenty of body English

Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments (4)  |  Help  |  Programs  |  Exercises

  • Jerk - heavy single; 80% of that x 2 x 3
  • Overhead squat - heavy single; 80% x 2 x 3
  • 1 1/4 Back squat - 80% of Mon squat x 3 x 3


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power snatch - 3RM, 95% x 3, 90% x 3
  • Snatch pull - 4RM, 95% x 4, 90% x 4
3 sets; no rest:
12 pull-ups
20 push ball

Push ball: Remember, this is intended to be a very quick cycling exercise; use a 6-8 lb ball and aim for banging out 20 reps as fast as possible rhythmically.

Questions? Get answers here or post in comments.
Friday - Day 40
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front squat - 2RM; 90% of that x 2 x 2
  • SLDL - 5RM, 95% x 5, 90% x 5


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

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 43
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3; 50% x 1 x 5 OTM
  • Clean & Jerk - 80% x 1 x 3
  • Clean Pull - 90% x 2, 95% x 2, 100% x 2
  • Front squat - 85% x 1 x 2
Week 7 of 18

This week will taper for maxes on Saturday.

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

  • Snatch - 50-60% x 1 x 8
  • Clean & Jerk - 50-60% x 1 x 6
  • Box jump - 4 x 3


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

  • Snatch - 80% x 1 x 3; 50% x 1 x 5 OTM
  • Snatch Pull - 90% x 2, 95% x 2, 100% x 2
  • Clean & Jerk - 60% x 1 x 5


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

  • Snatch - 50% x 1 x 8
  • Clean & Jerk - 50% x 1 x 6
  • Box jump - 4 x 2


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

Rest Day

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

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


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

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 50
Comments (4)  |  Help  |  Programs  |  Exercises

  • Block Clean (mid-thigh) - heavy 3, 95% x 3, 90% x 3
  • Floating Clean Pull - heavy 5, 95% x 5, 90% x 5
  • Clean Segment Deadlift (1", knee / 2 sec pause) - heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
5 box jumps (mid-thigh+)
10 chin-ups

Week 8 of 18

Questions? Get answers here or post in comments.
Tuesday - Day 51
Comments (2)  |  Help  |  Programs  |  Exercises

  • Push Press + Power Jerk + Jerk - heavy 1+1+1, 95% x 1+1+1, 90% X 1+1+1
  • Mid-Hang Power Snatch - 3 x 5 at med wt
  • Block Snatch High-Pull (mid-thigh) - 3 x 8 at med wt
  • Front Squat - heavy 3, 95% x 3, 90% x 3
Power snatch and snatch high-pull weights should be challenging but allow quality reps. Power snatches should be snappy and locked out completely; high-pulls should be to maximum elbow height.

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

  • Block Snatch (mid-thigh) - heavy 3, 95% x 3, 90% x 3
  • Floating Snatch Pull - heavy 5, 95% x 5, 90% x 5
  • Snatch Segment Deadlift (1", knee / 2 sec pause) - heavy 4, 95% x 4, 90% x 4
With 30 sec rest after each couplet:
30 KB swings / 30 DB push press
20 KB swings / 20 DB push press
10 KB swings / 10 DB push press

Questions? Get answers here or post in comments.
Thursday - Day 53
Comments (4)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang Power Clean - heavy 5, 95% x 5, 90% x 5
  • Snatch Balance - heavy 3, 95% x 3, 90% x 3
  • Back Squat - 90% (of Tues FS) x 5 x 3


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

Rest Day

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

  • Snatch Pull + Snatch - heavy 1+1, 95% x 1+1, 90% x 1 +1
  • Clean Pull + Clean + Jerk - heavy 1+1+1, 95% x 1+1+1, 90% x 1+1+1
  • Front Squat - heavy double, 95% x 2, 90% x 2


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

Rest Day

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

  • Block Clean (mid-thigh) - 3RM, 95% x 3, 90% x 3
  • Floating Clean Pull - 5RM, 95% x 5, 90% x 5
  • Clean Segment Deadlift (1", knee / 2 sec pause) - 4RM, 95% x 4, 90% x 4
4 sets; no rest:
10 KB cross-chops/side
10 KB snatch/arm

Week 9 of 18

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

  • Push Press + Power Jerk + Jerk - Max 1+1+1, 95% x 1+1+1, 90% X 1+1+1
  • Mid-Hang Power Snatch - 3 x 5 w heavier wt than last wk
  • Block Snatch High-Pull (mid-thigh) - 3 x 8 w heavier wt than last wk
  • Front Squat - 3RM, 95% x 3, 90% x 3


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

  • Block Snatch (mid-thigh) - 3RM, 95% x 3, 90% x 3
  • Floating Snatch Pull - 5RM, 95% x 5, 90% x 5
  • Snatch Segment Deadlift (1", knee / 2 sec pause) - 4RM, 95% x 4, 90% x 4
3 sets; no rest:
15 Chinese DB rows/arm
10 DB muscle snatch

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

  • Jerk behind the neck + jerk - Max 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang Power Clean - 5RM, 95% x 5, 90% x 5
  • Snatch Balance - 3RM, 95% x 3, 90% x 3
  • Back Squat - 90% (of Tues FS) x 5 x 3


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

Rest Day

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

  • Snatch Pull + Snatch - Max 1+1, 95% x 1+1, 90% x 1 +1
  • Clean Pull + Clean + Jerk - Max 1+1+1, 95% x 1+1+1, 90% x 1+1+1
  • Front Squat - 2RM, 95% x 2, 90% x 2


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

Rest Day

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

  • Block clean (knee) - heavy 3; 95% x 3, 90% x 3
  • Clean pull on riser - heavy 4, 95% x 4, 90% x 4
  • Halting clean deadlift (upper thigh) - heavy 3, 95% x 3, 90% x 3
3 sets; no rest:
15 KB swings
15 pull-ups

Week 10 of 18

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

  • Power jerk + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang power snatch - heavy 3, 95% x 3, 90% x 3
  • Mid-hang snatch high-pull (flat-footed) - 3 x 6
  • Front squat - heavy double, 95% x 2, 90% x 2
Keep the snatch high-pulls at a weight that allows you to get the elbows elevated maximally on all reps; the top position is more important than the weight.

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

  • Block snatch (knee) - heavy 3, 95% x 3, 90% x 3
  • Snatch pull on riser - heavy 4, 95% x 4, 90% x 4
  • Halting snatch deadlift (hip) - heavy 3, 95% x 3, 90% x 3
For 5 minutes:
5 KB clean + 5 KB push press/arm
10 topside halfmoons

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

  • Pause jerk + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang power clean - heavy 3, 95% x 3, 90% x 3
  • Snatch balance - heavy double; 95% x 2, 90% x 2
  • Mid-hang clean high-pull (flat-footed) - 3 x 6
  • Back squat - 90% (of Tues FS wt) x 3 x 3


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

Rest Day

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

  • Snatch - heavy double; 95% x 2, 90% x 2
  • Clean & Jerk - heavy double, 95% x 2, 90% x 2
  • Front squat - heavy double; 95% x 2, 90% x 2
4 sets; no rest:
10 sandbag bent rows
10 sandbag power clean & push press

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

Rest Day

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

  • Block clean (knee) - 3RM; 95% x 3, 90% x 3
  • Clean pull on riser - 4RM, 95% x 4, 90% x 4
  • Halting clean deadlift (upper thigh) - 3RM, 95% x 3, 90% x 3
4 sets; no rest:
5 sandbag shoulder/side
15 DB chainsaw row/arm

Week 11 of 18

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

  • Power jerk + jerk - max 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang power snatch - 3RM, 95% x 3, 90% x 3
  • Mid-hang snatch high-pull (flat-footed) - 3 x 6; add weight from last wk
  • Front squat - 2RM, 95% x 2, 90% x 2


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

  • Block snatch (knee) - 3RM, 95% x 3, 90% x 3
  • Snatch pull on riser - 4RM, 95% x 4, 90% x 4
  • Halting snatch deadlift (hip) - 3RM, 95% x 3, 90% x 3
3 sets; no rest:
15 DB power clean + push press
15 pull-ups

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

  • Pause jerk + jerk - max 1+1, 95% x 1+1, 90% x 1+1
  • Mid-hang power clean - 3RM, 95% x 3, 90% x 3
  • Snatch balance - 2RM; 95% x 2, 90% x 2
  • Mid-hang clean high-pull (flat-footed) - 3 x 6; add weight from last wk
  • Back squat - 90% (of Tues FS wt) x 3 x 3


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

Rest Day

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

  • Snatch - 2RM; 95% x 2, 90% x 2
  • Clean & Jerk - 2RM, 95% x 2, 90% x 2
  • Front squat - 2RM; 95% x 2, 90% x 2


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

Rest Day

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

  • Block Clean (knee) - heavy 2, 95% x x 2, 90% x 2
  • Clean Pull - heavy 3, 95% x 3, 90% x 3
  • Clean deadlift - heavy 2, 95% x 2, 90% x 2
  • Clean block pull (knee) - heavy 4, 95% x 4, 90% x 4
Week 12 of 18

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Tuesday - Day 79
Comments (1)  |  Help  |  Programs  |  Exercises

  • Jerk - heavy 2, 95% x 2, 90% x 2
  • Mid-hang power snatch - heavy 2, 95% x 2, 90% x 2
  • Front squat - heavy single, 95% x 1, 90% x 1
4 sets; no rest:
8 DB muscle snatch (2-arm)
12 (1 push-up + 2 kick-up)

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

  • Block snatch (knee) - heavy 2, 95% x 2, 90% x 2
  • Snatch pull - heavy 3, 95% x 3, 90% x 3
  • Snatch deadlift - heavy 2, 95% x 2, 90% x 2
  • Snatch block pull - heavy 4, 95% x 4, 90% x 4


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

  • Jerk - heavy single, 80% x 2 x 2
  • Mid-hang power clean - heavy 2, 95% x 2, 90% x 2
  • Snatch balance - heavy single, 80% x 2 x 2
  • Back squat - 85% (of Tues FS) x 2 x 3
3 sets; 30 sec rest:
20 KB swings
10 KB snatch/arm
10 KB clean + push press/arm

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

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 83
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single, 80% x 1 x 3
  • Clean & jerk - heavy single, 80% x 1 x 3
  • Front squat - heavy single, 80% x 2 x 2
  • SLDL - 3 x 4


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

Rest Day

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

  • Block Clean (knee) - 2RM, 95% x x 2, 90% x 2
  • Clean Pull - 3RM, 95% x 3, 90% x 3
  • Clean deadlift - 2RM, 95% x 2, 90% x 2
  • Clean block pull (knee) - 4RM, 95% x 4, 90% x 4
Week 13 of 18

Questions? Get answers here or post in comments.
Tuesday - Day 86
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk - 2RM, 95% x 2, 90% x 2
  • Mid-hang power snatch -  2RM, 95% x 2, 90% x 2
  • Front squat - 1RM, 95% x 1, 90% x 1
4 sets; 1 min rest:
20 KB swings
10 1-arm KB push press/arm

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

  • Block snatch (knee) - 2RM, 95% x 2, 90% x 2
  • Snatch pull - 3RM, 95% x 3, 90% x 3
  • Snatch deadlift - 2RM, 95% x 2, 90% x 2
  • Snatch block pull - 4RM, 95% x 4, 90% x 4


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

  • Jerk - 1RM, 80% x 2 x 2
  • Mid-hang power clean - 2RM, 95% x 2, 90% x 2
  • Snatch balance - 1RM, 80% x 2 x 2
  • Back squat - 85% (of Tues FS) x 2 x 3
3 sets; no rest:
300 m row
15 chin-ups

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

Rest Day

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

  • Snatch - 1RM, 80% x 1 x 3
  • Clean & jerk - 1RM, 80% x 1 x 3
  • Front squat - 1RM, 80% x 2 x 2
  • SLDL - 3 x 4


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 (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 80%x1; 60%x 1 x 5 OTM
  • Clean & jerk - 80% x 1; 60% x 1 x 5 OTM
  • Back squat - 70%x2, 75%x2, 80%x1
  • Box jump - 3 x 3
3 sets:
300 m row
1 min rest

Week 14 of 18

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

  • Snatch - 60% x 1 x 5
  • Clean & Jerk - 60% x 1 x 5
  • Clean Pull - 100% x 2 x 3


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

  • Snatch - 70% x 1 x 3; 50% x 1 x 3 OTM
  • Clean & Jerk - 70% x 1 x3; 50% x 1 x 3 OTM
  • Front squat - 70% x 2 x 3
3 sets; no rest:
10 pull-ups
10 DB push press

Questions? Get answers here or post in comments.
Thursday - Day 95
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power snatch - 70% x 1 x 5
  • Power clean & jerk - 70% x 1 x 5
  • Box jump - 3 x 2


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

Rest Day

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

  • Snatch - max
  • Clean & Jerk - max
  • Deadlift - max


Questions? Get answers here or post in comments.
Sunday - Day 98
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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

  • Snatch - heavy single; 70% x 2 x 3
  • Clean & Jerk - heavy single; 70% x 2 x 3
  • Clean Pull - 3RM, 95% x 3, 90% x 3
  • Front squat - heavy single; 80% x 2 x 3
Week 15 of 18

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

  • Snatch - 80% of Monday's HS x 1 x 5
  • Clean & Jerk - 80% of Monday's HS x 1 x 5
  • SLDL - 3 x 5 mod. wt
  • Box jump - 3 x 5


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

  • Clean & Jerk - heavy single; 70% x 2 x 3
  • Snatch - heavy single; 70% x 2 x 3
  • Snatch pull - 3RMl 95% x 3, 90% x 3
  • Front squat - heavy single; 80% x 2 x 3


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

  • Snatch - 80% of Wed. HS x 1 x 5
  • Clean & Jerk - 80% of Wed. HS x 1 x 5
  • Good morning - 3 x 5 mod. wt
  • Box jump - 3 x 5


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

Rest Day

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

  • Snatch - heavy single; 75% x 1 x 5 OTM
  • Clean & Jerk - heavy single; 75% x 1 x 5 OTM
  • Back squat - heavy single; 80% x 2 x 3
  • Good morning - heavy 5, 95% x 5, 90% x 5


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

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 106
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 75% x 1 x 5 OTM
  • Clean & Jerk - heavy single; 75% x 1 x 5 OTM
  • Clean Pull - 3RM, 95% x 3
  • Front squat - heavy single; 85% x 2 x 2
Week 16 of 18

Questions? Get answers here or post in comments.
Tuesday - Day 107
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% of Mon's HS x 1 x 5
  • Clean & Jerk - 80% of Mon's HS x 1 x 5
  • SLDL - mod. wt 3 x 5
3 sets; no rest:
20 KB swings
5 box jumps

Questions? Get answers here or post in comments.
Wednesday - Day 108
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - heavy single; 75% x 1 x 5 OTM
  • Snatch - heavy single; 75% x 1 x 5 OTM
  • Snatch pull - 3RM, 95% x 3
  • Front squat - heavy single; 85% x 2 x 2


Questions? Get answers here or post in comments.
Thursday - Day 109
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% of Wed's HS x 1 x 5
  • Clean & Jerk - 80% of Wed's HS x 1 x 5
4 sets; no rest:
10 pull-ups
4 broad jumps

Questions? Get answers here or post in comments.
Friday - Day 110
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 111
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 80% x 1 x 3 OTM
  • Clean & Jerk - heavy single; 80% x 1 x 3 OTM
  • Back squat - heavy single; 85% x 2 x 2


Questions? Get answers here or post in comments.
Sunday - Day 112
Comments (6)  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 113
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 80% x 1 x 3 OTM
  • Clean & Jerk - heavy single; 80% x 1 x 3 OTM
  • Clean Pull - 2RM, 95% x 2
  • Front squat - heavy single; 90% x 1 x 2
Week 17 of 18

Questions? Get answers here or post in comments.
Tuesday - Day 114
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% of Mon HS x 1 x 5
  • Clean & Jerk - 80% of Mon HS x 1 x 5
4 sets; no rest:
15 KB swings
10 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 115
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - heavy single; 80% x 1 x 3
  • Snatch - heavy single; 80% x 1 x 3
  • Snatch pull - 2RM, 95% x 2
  • Front squat - heavy single; 90% x 1 x 2


Questions? Get answers here or post in comments.
Thursday - Day 116
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 80% of Wed HS x 1 x 5
  • Clean & Jerk - 80% of Wed HS x 1 x 5
3 sets; no rest:
12 DB muscle snatch
12 sandbag push press
5 box jumps

Questions? Get answers here or post in comments.
Friday - Day 117
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 118
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single, 85% x 1
  • Clean & Jerk - heavy single, 85% x 1
  • Back squat - 90% x 1
  • Good morning - mod wt. 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 119
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Monday - Day 120
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x3
  • Clean & Jerk - 85% x 1 x 2
  • Clean pull - 85% x 2, 90% x 2 x 2
  • Front squat - 85% x 1
Week 18 of 18

Questions? Get answers here or post in comments.
Tuesday - Day 121
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 5
  • Clean & jerk - 70% x 1 x 5
  • Box jump - 3 x 5


Questions? Get answers here or post in comments.
Wednesday - Day 122
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2
  • Snatch pull - 85% x 2, 90% x 2 x 2
  • Front squat - 80% x 1


Questions? Get answers here or post in comments.
Thursday - Day 123
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 5
  • Clean & jerk - 60% x 1 x 5
  • Box jump - 3 x 3


Questions? Get answers here or post in comments.
Friday - Day 124
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
Saturday - Day 125
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Front or back squat - max
Rest 10-15 minutes between exercises, but stay warm.

Questions? Get answers here or post in comments.
Sunday - Day 126
Comments  |  Help  |  Programs  |  Exercises

Rest Day

Questions? Get answers here or post in comments.
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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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