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12-Week Complete Cycle
12 weeks

This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure. (This cycle is in 3 different Excel files listed in order)

Volume: Moderate-High
Intensity: Moderate-High

Good For:
  • Leg strength
  • CrossFitters or other athletes who want to emphasize strength (especially squat strength) and weightlifting temporarily while not losing a lot of conditioning
Notes:
  • Some days have conditioning work - this is optional and only for those who want to maintain conditioning for activities/sports other than weightlifting during the cycle

Download Excel Spreadsheet (1)

Download Excel Spreadsheet (2)

Download Excel Spreadsheet (3)

Export Cycle as Word Doc






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Monday - Day 1
Comments (22)  |  Help  |  Programs  |  Exercises

  • Back Squat - 65% x 10 x 3
  • Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
  • Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
  • Overhead Squat - 65% x 3 x 5
Week 1 of 4 (1 of 12)

This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.


Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (5)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - 70% x 3 x 5
  • Push Press - 75% x 5 x 4
  • Jerk dip squat - 80% (of jerk) x 5 x 3
3 sets; no rest:
2 min jump rope
15 pull-ups

Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (10)  |  Help  |  Programs  |  Exercises

  • Back Squat - 75% x 5 x 5
  • Block (or hang) Clean (mid-thigh) - 65% x 3 x 5
  • Halting Clean Deadlift - 80% (of clean) x 3 x 3
  • SLDL - 60% (of back squat) x 5 x 3


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 65% x 3 x 4
  • Power Clean - 65% x 3 x 4
  • Power Jerk - 65% x 3 x 4
  • Snatch High-Pull - 70% x 3 x 3
3 sets; no rest:
600 m row
15 DB push press

Questions? Get answers here or post in comments.
Friday - Day 5
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day


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

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


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

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 8
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back Squat - 70% x 10 x 3
  • Block (or hang) snatch (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
  • Halting Snatch Deadlift (hip) - 80% (of snatch) x 3, 85% x 3 x 2
  • Overhead Squat - 65% x 3 x 2, 70% x 3 x 3
Week 2 of 4 (2 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (5)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - 75% x 3 x 5
  • Push Press - 75% x 5 x 2, 80% x 5 x 2
  • Jerk Dip Squat - 85% (of jerk) x 5 x 3
4 sets; no rest:
10 pull-ups
15 KB swings



Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back Squat - 80% x 5 x 5
  • Block (or hang) Clean (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
  • Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3, 85% x 3 x 2
  • SLDL - 65% (of back squat) x 5 x 3


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

  • Power Snatch - 65% x 3 x 2, 70% x 3 x 2
  • Power Clean - 65% x 3 x 2, 70% x 3 x 2
  • Power Jerk - 65% x 3 x 2, 70% x 3 x 2
  • Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
4 sets; no rest:
10 1-arm KB push press/side
200 rope jumps (or 2 min max)



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 (5)  |  Help  |  Programs  |  Exercises

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


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 (10)  |  Help  |  Programs  |  Exercises

  • Back Squat - 73% x 10 x 3 (up wt on last set if you can - no failed reps)
  • Block (or hang) snatch (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
  • Halting Snatch Deadlift (hip) - 85% x 3 x 3
  • Overhead Squat - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
Week 3 of 4 (3 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (6)  |  Help  |  Programs  |  Exercises

  • Jerk behind the neck - 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)
  • Push Press - 75% x 5, 80% x 5 x 2, 85% x 5
  • Jerk Dip Squat - 85% (of jerk) x 5 x 3
For 5 min:
5 1-arm KB swing/arm
5 1-arm KB clean & push press/arm
5 1-arm KB snatch/arm

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back Squat - 83% x 5 x 5 (up wt on last set if you feel good - no failed reps)
  • Block (or hang) clean (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
  • Halting Clean Deadlift (upper thigh) - 85% x 3 x 3
  • SLDL - 65% (of back squat) x 5, 70% x 5 x 3


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 3
  • Power Clean - 65% x 3, 70% x 3 x 2, 75% x 3
  • Power Jerk - 65% x 3, 70% x 3 x 2, 75% x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 3
5 (2-4-6 rep) ladders (60 total reps):
Chin-up
Dips


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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
  • Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
  • Back Squat - 88% x 3 x 8 (up wt on last set if you feel good)
  • Snatch High-Pull - 75% (of snatch) x 3 x 3


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

  • Snatch - 60% x 2 x 5
  • Clean & Jerk - 60% x 1 x 5
  • Back squat - 50% x 2 x 3 (focus on acceleration up)
This will be a very light and easy week in preparation for max back squat testing on Saturday.

Week 4 of 4 (4 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% x 1 x 4, 70% x 1 x 3
  • Power Clean & Power Jerk - 60% x 1 x 4, 70% x 1 x 3
  • Squat jump - 3 x 3
3 sets; no rest:
10 DB row/arm
10 1-arm DB bench press/arm

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

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


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (3)  |  Help  |  Programs  |  Exercises

  • Hang Power Snatch - 60% x 1 x 5
  • Hang Power Clean & Power Jerk - 60% x 1 x 5
  • Box Jump - 3 x 3
3 sets; no rest:
15 pull-ups
10 1-arm KB press/arm

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 (32)  |  Help  |  Programs  |  Exercises

  • Back Squat - test max
  • Snatch - heavy single
  • Clean & Jerk - heavy single
Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%.

Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 29
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back Squat - 65% x 10 x 3
  • Block Snatch (knee) - 70% x 3 x 5
  • Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 4
  • Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4
This is really a continuation of the previous 4 weeks in a 12 week cycle, but can be a standalone 4-week training block as well.

Week 1 of 4 (5 of 12)


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

  • Jerk - 70% x 3 x 5
  • Push Press - 75% x 5 x 2, 80% x 4 x 2
  • Snatch High-Pull - 70% x 5 x 2, 75% x 5 x 2
4 sets; no rest:
400 m row
10 1-arm KB clean + press/arm



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

  • Back Squat - 75% x 5 x 5
  • Block Clean (knee) - 70% x 3 x 5
  • Clean Pull on 2" Riser - 90% (of clean) x 3 x 4
  • SLDL - 60% (of back squat) x 5 x 3


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

  • Power Snatch - 65% x 3 x 4
  • Power Clean + Power Jerk - 65% (of PC) x 3 x 4
  • Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
5 sets; no rest:
8 pull-ups
8 ring push-ups



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

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back Squat - 80% x 3 x 8
  • Snatch - 70% x 3 x 2, 75% x 2 x 3
  • Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
4 sets; no rest:
2 min jump rope
20 KB swings

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

  • Back Squat - 70% x 10 x 3
  • Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3 x 3
  • Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 2, 95% x 3 x 2
  • Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1+2 x 2, 70% x 1+2 x 2
Week 2 of 4 (6 of 12)


Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (2)  |  Help  |  Programs  |  Exercises

  • Jerk - 70% x 3 x 2, 75% x 3 x 3
  • Push Press - 80% x 4 x 3, 85% x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 4
5 rounds; no rest:
90 sec jump rope
12 KB snatch/arm



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

  • Back Squat - 80% x 5 x 5
  • Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3 x 3
  • Clean Pull on 2" Riser - 90% (of clean) x 3 x 2, 95% x 3 x 2
  • SLDL - 65% (of BS) x 5 x 3


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

  • Power Snatch - 65% x 3 x 2, 70% x 3 x 2
  • Power Clean + Power Jerk - 65% (of PC) x 65% x 3 x 2, 70% x 3 x 2
  • Snatch High-Pull - 75% x 3 x 3
4 sets; no rest:
15 DB chainsaw rows/arm
10 DB push press

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

Rest Day


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

  • Back Squat - 85% x 3 x 8
  • Snatch - 75% x 3 x 3, 80% x 2 x 2
  • Clean & Jerk - 75% x 3 x 3, 80% x 2 x 2
3 sets; no rest:
400 m row - 30 sec easy/30 sec sprint
10 plate topside halfmoons / side



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  |  Help  |  Programs  |  Exercises

  • Back Squat - 73% x 10 x 3
  • Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Snatch Pull on Riser - 95% (of snatch) x 3 x 4
  • Heaving Snatch Balance + Overhead Squat - 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
Week 3 of 4 (7 of 12)


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

  • Jerk - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Push Press - 80% x 4, 85%x 3 x 3
  • Snatch High-Pull - 75% (of snatch) x 5 x 2, 80% x 5 x 2
40 sec on / 20 sec rest x 5 minutes:
15 KB swings
15 push-ups


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

  • Back Squat - 83% x 5 x 5
  • Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
  • Clean Pull on Riser - 95% (of clean) x 3 x 4
  • SLDL - 65% (of back squat) x 5, 70% x 5 x 2


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

  • Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 2
  • Power Clean + Power Jerk - 65% (of PC) x 3, 70% x 3 x 2, 75% x 2
  • Snatch High-Pull - 75% (of snatch) x 3, 80% x 3 x 2
4 sets; no rest:
5 (1 pull-up + 1 hanging leg raise)
10 shoulder-to-shoulder sandbag push press



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

  • Back Squat - 88% x 3 x 8
  • Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
  • Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2


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  |  Help  |  Programs  |  Exercises

  • Snatch - 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2
  • Power Clean - 60% x 2 x 2, 70% x 2 x 3
  • Jerk - 65% x 3 x 2, 70% x 3 x 2
  • Squat jump - 4 x 3
Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.

Week 4 of 4 (8 of 12)


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

  • Mid-hang power snatch - 60% x 2 x 5
  • Pull-ups - 40 total


Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (2)  |  Help  |  Programs  |  Exercises

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


Questions? Get answers here or post in comments.
Thursday - Day 53
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% x 1 x 5
  • Power Clean & Power Jerk - 60% x 1 x 5


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 (7)  |  Help  |  Programs  |  Exercises

  • Back Squat - test max
  • Snatch - heavy single
  • Clean & Jerk - heavy single
Don't expect PRs on the snatch and CJ today. If your heavy single is less thn 85%, get some additional singles in between 75-80% afterward.

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 (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 2, 75% x 2, 80% x 1 x 3
  • Clean & Jerk - 70% x 1, 75% x 1, 80% x 1 x 3
  • Clean Pull - 90% (of clean) x 3 x 3
  • Back Squat - 80% x 2 x 3
Week 1 of 4 (9 of 12)

This is the final 4-week  mesocycle of a 12-week macrocycle, but it can be used as a brief standalone cycle.

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

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 65% x 2 x 5
  • Power Clean + Power Jerk - 70% (of PC) x 1 x 5
3 sets:
5 box jumps
20 KB swings
30 sec rest

Tall snatch - Stay light and focus on bringing the elbows as high as possible before turning the bar over, and keeping the bar and body as close as possible, landing with flat feet, and pushing up tight against the bar overhead. Using an empty barbell is fine.



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

  • Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3
  • Clean & Jerk - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3
  • Snatch Pull - 90% (of snatch) x 3 x 3
  • Front Squat - 80% x 2 x 3


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

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 70% x 1 x 5
  • Snatch Balance - 70% (of snatch) x 2 x 5
3 sets:
5 box jumps
15 pull-ups
30 sec rest



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 (3)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 70% of HS x 2 x 3
  • Clean & Jerk - heavy single; 70% of HS x 2 x 3
  • Snatch Pull - 90% (of snatch) x 3 x 3
  • Front Squat - heavy single


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

  • Snatch - heavy single; 75% (of HS) x 1 x 5
  • Clean & Jerk - heavy single; 75% (of HS) x 1 x 5
  • Front Squat - heavy single; 80% x 2 x 2
Week 2 of 4 (10 of 12)

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

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 70% x 1 x 10
  • Power Clean & Power Jerk - 70% x 1 x 10
3 sets; no rest:
400 m row
12 pull-ups


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

  • Clean & Jerk - heavy single; 75% (of HS) x 1 x 5
  • Snatch - heavy single; 75% (of HS) x 1 x 5
  • Pause Back Squat - 70% x 3 x 3


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

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 70% x 1 x 10
  • Power Clean & Power Jerk - 70% x 1 x 10
5 sets; no rest:
10 KB swings
10 push-ups

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 single; 75% (of HS) x 1 x 5
  • Clean & Jerk - heavy single; 75% (of HS) x 1 x 5
  • Front Squat - heavy single; 85% x 2 x 2


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 (1)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 80% (of HS) x 1 x 3
  • Clean & Jerk - heavy single; 80% (of HS) x 1 x 3
  • Front Squat - heavy single; 85% (of HS) x 2 x 2
Week 3 of 4 (11 of 12)

Questions? Get answers here or post in comments.
Tuesday - Day 72
Comments (3)  |  Help  |  Programs  |  Exercises

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 70% x 1 x 10
  • Power Clean & Power Jerk - 75% x 1 x 10
3 sets; no rest:
5 (2 push-ups + 4 mountain climbers)
15 pull-ups



Questions? Get answers here or post in comments.
Wednesday - Day 73
Comments (4)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - heavy single; 80% x 1 x 3
  • Snatch - heavy single; 80% x 1 x 3
  • Pause Back Squat - 75% x 3 x 3


Questions? Get answers here or post in comments.
Thursday - Day 74
Comments (1)  |  Help  |  Programs  |  Exercises

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 70% x 1 x 10
  • Power Clean & Power Jerk - 75% x 1 x 10
5 sets; no rest:
5 KB clean & push press / arm
5 1-arm KB swings / arm



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 (3)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 80% (of HS) x 1 x 3
  • Clean & Jerk - heavy single; 80% (of HS) x 1 x 3
  • Front Squat - heavy single; 85% x 2 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 (1)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy singe; 85% of HS x 1 x 3
  • Clean & Jerk - heavy single; 85% of HS x 1 x 3
  • Front Squat - HS; 90% of HS x 1 x 2
Week 4 of 4 (12 of 12)

Questions? Get answers here or post in comments.
Tuesday - Day 79
Comments (3)  |  Help  |  Programs  |  Exercises

  • Mid-Hang Snatch - 70% x 1 x 8
  • Power Clean & Power Jerk - 75% x 1 x 8
At 75% effort:
1000 m row


Questions? Get answers here or post in comments.
Wednesday - Day 80
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 85% of HS x 1 x 2
  • Clean & Jerk - heavy single; 85% of HS x 1 x 2
  • Back Squat - 80% x 1 x 3


Questions? Get answers here or post in comments.
Thursday - Day 81
Comments (5)  |  Help  |  Programs  |  Exercises

  • Mid-Hang Snatch - 70% x 1 x 6
  • Power Clean & Power Jerk - 75% x 1 x 6


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 (3)  |  Help  |  Programs  |  Exercises

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


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

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