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Double Day Squats & Heavy Weights
13 weeks

This is a 12-week cycle (with a first week that acts as a rest or transition week, making it 13 weeks total). You will be squatting heavy every day - often twice a day.

It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed.

This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program.

"The double day squat program by Greg Everett was the hardest program I've done. But my back squat went from 405 to 485 and my front squat went from 325 to 395." - Ryan K.

"Following the Double-Day squat program in my garage, my front squat went from 315 to 375. My clean and jerk went from a struggling, pressed-out 235 to a solid and easy 286. My snatch went from an ugly power/muscle snatch of only 165 to a snatch of 196."
- Brian P.

Volume: Moderate
Intensity: Very High (but adjustable)

Good For:
  • Leg strength
  • Max and near-max classic lift experience
  • More experienced lifters with good training foundations
Notes:
  • This program does not need to be done in two workouts per day - "double day squats" refers to the two squat sessions per workout. However, it can be split in two if you want.
  • This program can beat you up badly if you're not smart about choosing weights and recovering.
  • Push the weights hard, but generally try to avoid actual failure - this will allow more long term progress and prevent becoming totally destroyed.
  • Each workout, make the goal to beat the best weight you've done to date on that exercise in this program by at least 1kg - do this by setting it up in your warm-up sets, e.g. warm-up with 1-2 kg more on each set than you did on the day you're trying to beat. Don't keep warming up with identical weights and continually do the exact same weight each day.
  • %s that follow HS or RM are of that HS or RM; e.g., HS; 80%x1x2 means you work up to a heavy single, then do 2 singles with 80% of that heavy single






(32) Comments
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Monday - Day 1
Comments (60)  |  Help  |  Programs  |  Exercises

  • Front Squat - 80% x 1
  • Snatch - heavy single; 80% (of hs) x 1 x 3
  • Segment Snatch Pull (knee) + Snatch Pull - 90% (of sn) x 1+2 x 4
  • Back Squat - 90% x 1, 75% x 3 x 3
  • Good Morning - 3x5 (very light)
This next cycle will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts.

Try completing all workouts without sitting down. Rest only as long as needed.

Week 0 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (42)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch - 3x3
  • Mid-Hang Snatch - 70% x 2 x 5
  • Power Clean + Power Jerk - 75% x 1+1 x 5
  • Front Squat - 90% x 1, 75% x 2 x 3
3 sets; no rest:
10 DB Presses
10 2-arm DB Rows


Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (38)  |  Help  |  Programs  |  Exercises

  • Front Squat - 80% x 1
  • Clean & Jerk - heavy single; 80% (of hs) x 2+1 x 3
  • Segment Clean Pull (knee) + Clean Pull - 90% (of clean) x 1+2 x 4
  • Back Squat - 90% x 1
  • Pause Back Squat - 70% (of squat) x 3 x 3
  • Good Morning - 3x5 (little heavier than Monday)


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (52)  |  Help  |  Programs  |  Exercises

  • Back Squat - 80% x 1
  • Power Snatch - 75% x 2 x 5
  • Mid-Hang Clean - 70% x 2 x 5
  • Push Press - 3x5
  • Front Squat - heavy single; 75% (of hs) x 3 x 3

3 sets; no rest:

300m Row
12 Pull-ups


Questions? Get answers here or post in comments.
Friday - Day 5
Comments (34)  |  Help  |  Programs  |  Exercises

Rest Day


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

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 70% (of back squat heavy single) x 3 x 3
  • Good Morning - 3x5 (little heavier than Wednesday)


Questions? Get answers here or post in comments.
Sunday - Day 7
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 8
Comments (39)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Segment Snatch Pull (knee) + Snatch pull - 5 x 1+2
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 1 of 12


Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (34)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • High-Hang Snatch - 5 x 2
  • Power Clean + Power Jerk = 5 x 2+1
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
10 KB Swings
10 2-Arm KB Presses

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (32)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Segment Clean Pull (knee) + Clean Pull - 5 x 1+2
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (41)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • Jerk Bnk - 5 x 2
  • High-Hang Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest
15 Pull Ups
12 DB Presses

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (43)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 15
Comments (38)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Segment Snatch Pull (knee) + Snatch Pull - 5 x 2+1
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5
Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout
GOAL - beat last week's weight at least one exercise each day

Week 2 of 12


Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (33)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • High-Hang Snatch - 5 x 2
  • Power Clean + Power Jerk - 5 x 2+1
  • Front Squat - heavy single; 3 x 2

3 sets; no rest:

250m Row
12 DB Presses

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (35)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Segment Clean Pull (knee) + Clean Pull - 5 x 1+2
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (42)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • Jerk Bnk - 5 x 2
  • High-Hang Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
12 KB Swings
12 Pull Ups


Questions? Get answers here or post in comments.
Friday - Day 19
Comments (37)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (35)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 21
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 22
Comments (38)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single
  • Snatch Pull - 5 x 3
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5
Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 3 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (37)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • Hang Snatch (knee) - 5 x 2
  • Power Clean + Power Jerk - 5 x 1+1
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:

12 2-arm DB Bent Row
12 2-arm DB Press

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (32)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Clean & Jerk (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single
  • Clean Pull - 5 x 3
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (34)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • Jerk Bnk - 5 x 2
  • Hang Clean (knee) - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
10 Pull Ups
10 Ring Push Ups

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (33)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (33)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 29
Comments (35)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Snatch Pull - 4 x 3
  • Back Squat - heavy single; 3 x 2
  • Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 4 of 12


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

  • Power Snatch + Snatch Push Press - 5 x 1+3
  • Power Clean + Power Jerk - 5 x 1+1
  • Front Squat - heavy single; 3 x 2

3 sets; no rest:

15 KB Swings
12 DB Push Presses

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (32)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - heavy single
  • Clean Pull - 4 x 3
  • Back Squat - heavy single; 3 x 2
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 32
Comments (35)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 5 x 2
  • Power Clean + Push Press - 5 x 1+3
  • Front Squat - heavy single; 3 x 2

3 sets; no rest:

12 Pull Ups
200m Row

Questions? Get answers here or post in comments.
Friday - Day 33
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (33)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single; 3 x 2
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 35
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 36
Comments (34)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Snatch DL to knee + DL knee to hip + Snatch Pull - 5 x 2+2+1
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 5 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (34)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
  • Power Clean + Front Squat + Jerk - 5 x 1+1+1
  • Snatch Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
20 Sit Ups
15 Pull Ups

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

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Clean DL to knee + DL knee to hip + Clean Pull - 5 x 2+2+1
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (41)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • Jerk - (3, 2, 1) x 3
  • Power Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:

20 KB Swings
15 DB Push Press

Questions? Get answers here or post in comments.
Friday - Day 40
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (32)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 42
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 43
Comments (32)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Snatch DL to knee + DL knee to hip + Snatch Pull - 5 x 2+2+1
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5
Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 6 of 12



Questions? Get answers here or post in comments.
Tuesday - Day 44
Comments (34)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
  • Power Clean + Front Squat + Jerk - 5 x 1+1+1
  • Snatch Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
15 KB Swing
15 DB Press

Questions? Get answers here or post in comments.
Wednesday - Day 45
Comments (32)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Clean DL to knee + DL knee to hip + Clean Pull - 5 x 2+2+1
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (36)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • Jerk - (3, 2, 1) x 3
  • Power Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:

200m Row
12 Pull Ups

Questions? Get answers here or post in comments.
Friday - Day 47
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 48
Comments (33)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 49
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 50
Comments (36)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 1
  • Snatch DL to knee + DL knee to hip + Snatch Pull - 4 x 2+2+1
  • Back Squat - heavy single; 3 x 3
  • Good Morning - 3 x 5
Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 7 of 12



Questions? Get answers here or post in comments.
Tuesday - Day 51
Comments (32)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
  • Power Clean + Jerk - 5 x 1+1
  • Snatch Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
10 DB Bent Row
10 DB Press


Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (33)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 1+1
  • Clean DL to knee + DL knee to hip + Clean Pull - 4 x 2+2+1
  • Back Squat - heavy single
  • Pause Back Squat - 3 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 53
Comments (35)  |  Help  |  Programs  |  Exercises

  • Back Squat - heavy single
  • Jerk - (2, 2, 1) x 3
  • Power Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:

15 Pull Ups
15 KB Swing


Questions? Get answers here or post in comments.
Friday - Day 54
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 55
Comments (34)  |  Help  |  Programs  |  Exercises

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 3 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 56
Comments (34)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 57
Comments (32)  |  Help  |  Programs  |  Exercises

  • Snatch -  (75%x2, 80%x1, 85%x1) x 3
  • Snatch Pull - 90%x3, 95%x3. 100%x3
  • Back Squat - 75%x2, 80%x2, 85%x 2 x 2
  • Good Morning 3 x 5

Recovery Week

Week 8 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 58
Comments (37)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 2 x 2
  • Power Clean + Jerk - 70%x2, 75%x2, 80%x 2 x 3
  • Front Squat - 85%x1, 75% x 2 x 3

3 sets: no rest:
12 KB Swings
10 Pull Ups

Questions? Get answers here or post in comments.
Wednesday - Day 59
Comments (33)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - (75%x 2+1, 80%x 1+1, 85% x 1+1) x 3
  • Clean Pull - 90%x3, 95%x3, 100%x3
  • Back Squat - 90%x1
  • Pause Back Squat - 70% x 2 x 3
  • Good Morning 3 x 5


Questions? Get answers here or post in comments.
Thursday - Day 60
Comments (32)  |  Help  |  Programs  |  Exercises

  • Jerk - 70%x2, 75%x2, 80% x 2 x 3
  • Power clean - 70% x 2 x 2, 75% x 2 x 3
  • Front Squat - 85%x1, 75% x 2 x 3

3 sets; no rest:
12 DB Push Press
10 Pull Ups

Questions? Get answers here or post in comments.
Friday - Day 61
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 62
Comments (33)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - 90%x1
  • Pause Back Squat - 75% x 2 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Sunday - Day 63
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 64
Comments (39)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; (90%x1, 95%x1) x 3
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch Pull - 105% x 2 x 4
  • Front Squat - 70%x2, 80%x2, 85%x2, 90% x 2 x 3

Week 9 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 65
Comments (35)  |  Help  |  Programs  |  Exercises

  • Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3
  • Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3
3 sets; no rest:
300m Row
12 DB Push Press

Questions? Get answers here or post in comments.
Wednesday - Day 66
Comments (32)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2 x 2
  • Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2+1 x 2
  • Snatch Pull - 100% x 3 x 2, 105% x 2 x 2
  • Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 3 x 3


Questions? Get answers here or post in comments.
Thursday - Day 67
Comments (34)  |  Help  |  Programs  |  Exercises

  • Power Snatch - heavy single; (90%x1, 95%x1, 100%x1) x 3
  • Power Clean + Jerk - heavy single; (90%x1, 95%x1, 100%x1) x 3
  • Clean Pull - 100% x 3 x 3, 105% x 3 x 2
3 sets; no rest:
15 KB Swings
12 Pull Ups

Questions? Get answers here or post in comments.
Friday - Day 68
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 69
Comments (34)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 80%x2, 85% x 2 x 4
  • Clean & Jerk - 70% x 2(1+1), 80% x 2(1+1), 85% x 2(1+1) x 3
  • Clean Pull - 95% x 2 x 2, 105% x 2 x 3
  • Front Squat - 70%x2, 80%x2, (85%x2, 90%x1, 95%x1) x 3


Questions? Get answers here or post in comments.
Sunday - Day 70
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 71
Comments (36)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; (90%x1, 95%x1) x 3
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch Pull - 110% x 2 x 5
  • Front Squat - heavy single; (90%x1, 95%x1) x 3

Week 10 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 72
Comments (32)  |  Help  |  Programs  |  Exercises

  • Technique Work of Choice
  • Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3
  • Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3
3 sets; no rest:
15 KB Swing
12 2-arm KB Push Press


Questions? Get answers here or post in comments.
Wednesday - Day 73
Comments (32)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Pull - 105% x 2 x 5
  • Back Squat - heavy single; (90%x1, 95%x1) x 3


Questions? Get answers here or post in comments.
Thursday - Day 74
Comments (34)  |  Help  |  Programs  |  Exercises

  • Power Snatch - heavy single; (90%x1, 95%x1) x 3
  • Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch High-Pull - 100% x 2 x 4
3 sets; no rest:
12 Pull Ups
25 Double Unders

Questions? Get answers here or post in comments.
Friday - Day 75
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 76
Comments (32)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2
  • Clean & Jerk - 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, 90% x (2+1) x 2
  • Snatch Pull - 110% x 2 x 5
  • Front Squat - 60%x2, 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2


Questions? Get answers here or post in comments.
Sunday - Day 77
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 78
Comments (33)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Snatch Pull - 100% x 2 x 5
  • Front Squat - heavy single; 90% x 1 x 5 (% of HS)

Week 11 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 79
Comments (36)  |  Help  |  Programs  |  Exercises

  • Technique Work of Choice
  • Power Snatch - 60%x2, 65%x2, 70% x 1 x 8
  • Power Clean + Power Jerk - 60% x (1+1), 65% x (1+1), 70% x (1+1) x 8
3 sets; no rest:
12 Pull Ups
15 DB Press

Questions? Get answers here or post in comments.
Wednesday - Day 80
Comments (32)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 90% x 2 x 3 (% of PR)
  • Clean & Jerk - heavy single; 90% x (1+1) x 3 (% of PR)
  • Clean Pull - 95% x 2 x 5
  • Back Squat - heavy single; 90% x 2 x 3 (% of PR)


Questions? Get answers here or post in comments.
Thursday - Day 81
Comments (32)  |  Help  |  Programs  |  Exercises

  • Power Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Clean Pull - 100% x 2 x 5
3 sets; no rest:
300m Row
16 KB Swings

Questions? Get answers here or post in comments.
Friday - Day 82
Comments (34)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 83
Comments (33)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 75%x2, 80%x2, 85% x 2 x 3
  • Clean & Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, 90% x (2+1) x 2
  • Snatch Pull - 110% x 2 x 5
  • Front Squat - 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2


Questions? Get answers here or post in comments.
Sunday - Day 84
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 85
Comments (32)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2
  • Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2
  • Clean Pull - 90%x2, 95% x 2 x 2
  • Back Squat - 75%x3, 80%x2, 85% x 2 x 2

Week 12 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 86
Comments (34)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60%x2, 65%x2, 70%x2, 75% x 1 x 3
  • Power Clean + Jerk - 60% x 2(1+1), 65% x 2(1+1), 70% x 2(1+1), 75% x (1+1) x 3
3 sets; no rest:
12 DB Bent Row
12 DB Push Press

Questions? Get answers here or post in comments.
Wednesday - Day 87
Comments (32)  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x2, 80% x 1 x 3
  • Power Clean + Jerk - 75% x (1+1) x 3
  • Snatch Pull - 90% x 2 x 3
  • Front Squat - 75% x 2, 80% x 1 x 2


Questions? Get answers here or post in comments.
Thursday - Day 88
Comments (37)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% x 1 x 5
  • Power Clean + Jerk - 60% x (1+1) x 5
3 sets; no rest:
10 Pull Ups
15 KB Swings

Questions? Get answers here or post in comments.
Friday - Day 89
Comments (32)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 90
Comments (34)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & Jerk - heavy single


Questions? Get answers here or post in comments.
Sunday - Day 91
Comments (34)  |  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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