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12-Week Traditional Cycle
12 weeks

This is a 12-week, 3-mesocyle training cycle with two four-week blocks of fairly high volume and high rep lifts and squats and a final 4-week competition mesocycle. It uses simple progressions and is a good, basic program for a wide range of athletes.

Volume: Moderate
Intensity: Moderate

Good For:
  • Newer and intermediate lifters
  • CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning
Notes:
  • The cycle is good for beginning and intermediate lifters, BUT you may have to adjust the weights, as your 1RMs are likely inaccurate. If certain lifts feel too easy, increase the weight.
  • 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
  • Heavy single, (90%x1, 95%x1, HS) x 3 means that you work up to a heavy single, then hit 90% of that, 95% of that, then try to hit that HS again, and repeat this wave 2 more times.

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Monday - Day 1
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x3x4
  • Snatch Pull - 90% (of sn) x 3 x 4
  • Back Squat - 70% x 6 x 5
  • SLDL - 3x5
If you feel good, take the weights up after at least 1 set at the prescribed heaviest weight.

Week 1 of 12


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

  • Power Clean - 70% x 3 x 5
  • Power Jerk (% of split jerk) - 60% x 3 x 5
  • Push Press - 70% x 5 x 5
4 sets; no rest:
2 min jump rope
10 pull-ups
10 push-ups

If you feel good, take the weights up

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

  • Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4
  • Clean Pull - 90% x 3 x 4
  • Front Squat - 70% x 4 x 5
If you feel good, take the weights up

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

  • Hang Muscle Snatch - 5x3
  • Power Snatch - 70% x 3 x 5
  • Snatch Push Press + OHS - 70% (of sn) x 5+1 x 5
5 sets; no rest (w 2 DBs):
5 DB hang power snatch
5 DB hang power clean
5 DB push press

If you feel good, take the weights up

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  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4
  • Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4
  • Back Squat - 75% x 3 x 5
  • Good Morning - 3x5
  • Press - 3 x 8
If you feel good, go up on the last 80% sets of snatch and CJ and on squats.

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

Rest Day


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Monday - Day 8
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3
  • Snatch Pull - 95% (of sn) x 3 x 4
  • Back Squat - 75% x 6 x 5
  • SLDL - 3x5
If you went heavier last week than the prescribed weights, aim to add weight to at least one set today, and to as many as you can. This goes for the entire week.

Week 2 of 12


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

  • Power Clean - 75% x 3 x 5
  • Power Jerk (% of split jerk) - 65% x 3 x 5
  • Push Press - 75% x 5 x 5
4 sets; no rest; alternate arms after each set:
5 KB swing high-pull
5 KB snatch
5 KB overhead squat


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

  • Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3
  • Clean Pull - 95% (of clean) x 3 x 4
  • Front Squat - 75% x 4 x 5


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

  • Hang Muscle Snatch - 5x3
  • Power Snatch - 75% x 3 x 5
  • Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5
3 sets; no rest:
600 m row
25 push ball (6-8# ball)


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  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2
  • Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 x 2
  • Back Squat - 80% x 3 x 5
  • Good Morning - 3x5
  • Press - 3 x 8


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

Rest Day


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Monday - Day 15
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM
  • Snatch Pull - 100% (of sn) x 3 x 4
  • Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM
  • SLDL - 3x5
Take as many additional sets as you need to find your RMs. Week 3 of 12


Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (2)  |  Help  |  Programs  |  Exercises

  • Hang Muscle Snatch - 5 x 3
  • Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM
  • Snatch Push Press + Overhead Squat - 70% (of snatch) x 5+1, 75% x 5+1, 78% x 5+1, max 5+1
3 sets; no rest:
1 min jump rope
10 pull-ups



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

  • Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, max 3+1
  • Clean Pull - 100% (of clean) x 3 x 4
  • Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM


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

  • Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM
  • Power Jerk - 60% (of jerk) x 3, 65% x 3, 68% x 3, 3RM
  • Push Press - 70% x 5, 75% x 5, 78% x 5, 5RM
3 sets; no rest:
300 m row @ 75% effort
10 push-ups



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

Rest Day


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Saturday - Day 20
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single
  • Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 , 90% x 1+1, heavy 1+1
  • Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM
  • Good Morning - 3x5
  • Press - 8RM


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 (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 65%x2x2, 70%x2x3
  • Snatch Pull - 90%x2x2, 95%x2x2
  • Back Squat - 70% x 4 x 5
This is a recovery week, so it should feel fairly easy, Next week will start loading again.

Week 4 of 12

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

  • Power Clean - 70% x 2 x 5
  • Power Jerk - 60% (of split jerk) x 2 x 5
  • Push Press - 70% x 3 x 3
At ~75% effort: 
1000 m row

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

  • Clean & Jerk - 60% x2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
  • Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
  • Front Squat - 70% x 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (4)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70% x 2 x 5
  • Snatch Push Press + Overhead Squat - 70% (of sn) x 3+1 x 4
  • Press - 3 x 5 (use last week's weight)
3 ladders of 3-5-7 reps each:
KB swing
1-arm KB clean + push press


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 (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
  • Back Squat - 75% x 2 x 4


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 (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x2, 75x2x4
  • Snatch Pull - 100% (of sn) x 3 x 4
  • Back Squat - 75% x 4 x 5
  • SLDL - 3x5
Week 5 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (4)  |  Help  |  Programs  |  Exercises

  • Power Clean - 70%x3, 75%x3, 80% x 2 x 4
  • Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4
  • Push Press - 70% x 5, 75% x 5, 80% x 3 x 3
2-4-6-8-10-8-6-4-2 reps of:
Pull-ups
Dips



Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
  • Clean Pull - 100% (of clean) x 3 x 4
  • Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3


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

  • Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 4
  • Snatch HIgh-Pull - 75% (of snatch) x 3 x 5
  • Snatch Push Press + Overhead Squat - 70% x 5+1, 75% x 5+1, 80% x 3+1 x 3
3 sets; 1 min rest:
500 m row sprint
15 Kb swings


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  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat 75% x3, 80%x3x4
  • Good Morning - 3x5
  • Press - 3x6


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 (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3
  • Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2
  • Back Squat - 70%x4, 75%x4, 80%x4x3
  • SLDL - 3x5
Just like last week, increase the weights on the heaviest sets of each exercise if you're feeling good.

Week 6 of 12

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

  • Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2
  • Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2, 75%x2x2
  • Push Press - 70%x5, 75%x5, 80%x3x3
7 sets; no rest:
5 DB power clean
5 DB push press
5 DB bent row


Questions? Get answers here or post in comments.
Wednesday - Day 38
Comments (2)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1 x 3
  • Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2
  • Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
  • Snatch High-Pull - 75% (of sn) x3x2, 80%x3x3
  • Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1x2
20-15-10-5 reps, no rest:
Chin-ups
Push-ups


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 (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat 75% x3, 80%x3x2, 85%x3x2
  • Good Morning - 3x5
  • Press - 3x6


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

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
  • Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2
  • Back Squat - 70%x4, 75%x4, 80%x4, 4RM
  • SLDL - 3x5
Week 7 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 44
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
  • Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2, 2RM
  • Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM
5 sets; no rest:
8 KB swings
4 KB clean + push press/arm

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

  • Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
  • Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2
  • Front Squat - 70%x3, 75%x3, 80%x3, 85%x3, 3RM


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

  • Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
  • Snatch High-Pull - 75% (of sn) x3, 80%x3x3
  • Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1, 3+1RM

3 sets; no rest:
500 m row
15 chin-ups

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 - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
  • Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
  • Back Squat 75% x3, 80%x3x2, 85%x3, 3RM
  • Good Morning - 3x5
  • Press - 1RM


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 (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3
  • Snatch Pull - 90% (of sn) x 2, 95%x2, 100%x2
  • Back Squat - 70%x3, 75%x3, 80%x2x3
Week 8 of 12

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

  • Power Clean - 70%x2, 75%x2, 80%x1x3
  • Power Jerk - 60% (of split jrk) x2, 65%x2, 70%x1x3
  • Push Press - 70%x3, 75%x3x2
Alternating 30 seconds of high effort and 30 seconds of low effort, row 1500 m

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

  • Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets
  • Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2
  • Front Squat - 70%x3, 75%x2x3


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

  • Power Snatch - 70%x2, 75%x2, 80%x1x3
  • Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2
  • Jerk Bnk - 60%x2, 65%x2, 70%x2x3
3 sets; no rest:
10 KB swings
10 KB clean/arm
10 KB push press/arm



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 - 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4
Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80%, 85% x 4 sets
Back Squat - 70%x2, 75%x2, 80% x 2 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

  • Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3
  • Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets
  • Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x3x4
This next 4-week block is based on programming by Bob Takano. Check out his book here. Week 9 of 12

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

  • Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3
  • Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75% x 3 sets, 70% x 2+1 x 3 sets
  • Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3
5 sets; 30 sec rest between sets:
10 push-ups (on DBs)
10 renegade rows/arm



Questions? Get answers here or post in comments.
Wednesday - Day 59
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Jerk - 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2
  • Press -  4 x 4 - challenging weight but smooth reps; no grinds
4 sets; no rest:
15 KB swings
10 pull-ups

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

  • Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1, 90%x1+1) x 2
  • Snatch Pull - 105%x3x5
  • Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4


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 (4)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets
  • Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets
  • Clean Pull - 85% (of cln) x 2, 95%x2, 105%x2x3
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2


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 (7)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single, (90%x1, 95%x1, HS) x 3
  • Clean & Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3
  • Clean Pull - 105% (of cln) x 2 x 5
  • Front Squat - heavy single, (90%x1, 95%x1, HS) x 3
On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90% of that HS for a single, then 95% for a single, then try to repeat that heavy single.

Week 10 of 12


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Tuesday - Day 65
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3
  • Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3
  • Snatch Balance - 70% (of sn) x 3 x 4
4 sets; 30 sec rest after each set:
5 box jumps
10 1-arm KB swings/arm



Questions? Get answers here or post in comments.
Wednesday - Day 66
Comments (3)  |  Help  |  Programs  |  Exercises

  • Jerk - 70%x2, 80%x2, 85%x2x2, 90%x2x2
  • Good morning - 4x5
15-12-9-5 reps of:
Chin-ups
DB push press



Questions? Get answers here or post in comments.
Thursday - Day 67
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 85%x2x4
  • Clean & Jerk - heavy single; 85%x2+1x4
  • Snatch Pull - 105% (of sn) x 2 x 5
  • Back Squat - heavy single, (90%x1, 95%x1, HS) 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

  • Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3
  • Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+1)x3
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3
  • Clean Pull - 90% (of cln) x3, 100%x3x4


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 (2)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3
  • Clean & Jerk - heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+1, 90%x1+1 x3
  • Clean Pull - 95% (of cln) x 2 x 5
  • Front Squat - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3
Week 11 of 12

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

  • Power Snatch - heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1
  • Power Clean + Power Jerk - heavy single; 90% of HSx1+1, 95% of HS x1+1, 100% of HS x 1+1
  • Snatch Pull - 105% (of sn) x 3 x 5
3 sets; no rest:
5 DB overhead lunge/leg
10 hanging leg raises

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

  • Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2
  • Snatch Balance - 75% (of sn) x 2 x 4
  • Good Morning - 4x5
5 sets; no rest:
8 DB row/arm
8 alternating DB press/arm


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

  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1
  • Clean Pull - 100% (of cln) x 2, 105% x 2 x 4
  • Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1) 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 - 60%x2, 70%x2, 80%x2, 85%x2 x 2
  • Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1
  • Snatch Pull - 105% (of sn) x 2 x 3
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2


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 (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3
  • Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, 85%x1+1x3
  • Snatch Pull - 95% (of sn) x 2 x 5
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3
Week 12 of 12

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

Rest Day


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

  • Snatch - 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3
  • Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1x3
  • Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3
  • Snatch High-Pull - 85% (of sn) x 3 x 4


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

Rest Day


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

  • Power Snatch - 60% x 2 x 5
  • Power Clean & Jerk - 60% x 2(1+1) x 5


Questions? Get answers here or post in comments.
Saturday - Day 83
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & Jerk - max
  • Front or back 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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