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Kara's 9 Weeks of Heaven
9 weeks

This is a very high-volume 9-week cycle adapted from one of Bob Takano's programs that is similar to what I used for Kara Yessie going into the Arnold Classic a couple years ago. If you don't handle volume well, don't even bother with this one. This cycle is NOT appropriate for new lifters.

"Results from Kara's 9 Weeks of Heaven - Snatch 75kg to 87kg; Clean & Jerk 100kg to 110kg; Back Squat 125kg to 150 kg; Press 60kg to 70kg; Deadlift 175kg to 200kg." - Pedar L

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Monday April 29 2013
Comments (20)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x4, 70%x4, 75% x 4 x 3
  • Snatch - 60%x4, 70%x4, 75% x 3 x 3
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 75% x (3+1) x 3
  • Snatch Deadlift - 85% x 4 x 4
  • Press - 4 x 5
Week 1 of 9

This is a cycle adapted from a program by Bob Takano. Lots of volume, so be sure to make the extra effort on recovery.
Tuesday April 30 2013
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x3, 70%x3, 80% x 3 x 2
  • Power Snatch - 60%x4, 65%x4, 70% x 2 x 3
  • Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (2+1) x 3
  • Clean Deadlift - 80% x 5 x 4
3 sets; no rest:
15 Pull Ups
20 KB Swings

Wednesday May 1 2013
Comments (4)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x4, 70%x4, 75% x 3 x 3
  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
  • RDL - 80% x 4 x 5 (% of clean)
  • Push Press - 60%x4, 65%x4, 70% x 2 x 2
Thursday May 2 2013
Comments (12)  |  Help  |  Programs  |  Exercises

  • Front Squat - 60%x4, 70%x4, 75% x 3 x 3
  • Power Snatch - 60%x4, 65%x4, 70% x 3 x 3
  • Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (3+1) x 3
  • OHS - 60%x3, 70% x 3 x 3
  • Press - 4 x 5

3 sets; no rest:
12 DB Push Press
12 DB High Pull

Friday May 3 2013
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 4 2013
Comments (4)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x4, 70%x4, 80%x4, 85%x3
  • Hang Snatch - 60%x3, 70%x3, 75% x 3 x 3
  • Hang Clean - 60%x3, 70%x3, 75% x 3 x 3
  • Snatch Deadlift on Riser - 85% x 4 x 4
  • RDL - 80% x 4 x 5 (% of clean)
Sunday May 5 2013
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday May 6 2013
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x4, 70%x4, 80% x 4 x 4
  • Snatch - 60%x4, 70%x4, 80% x 3 x 3
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
  • Snatch Deadlift - 85% x 5 x 4
  • Press - 4 x 5

Week 2 of 9

Tuesday May 7 2013
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x3, 70%x3, 80% x 3 x 2
  • Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (2+2+2) x 3
  • Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3
  • Snatch Pull - 85% x 4 x 4
3 sets; no rest:
300m Row
15 DB Push Press
Wednesday May 8 2013
Comments (12)  |  Help  |  Programs  |  Exercises

  • Front Squat - 60%x4, 70%x4, 80% x 3 x 2
  • Snatch - 60%x2, 70%x2, 80% x 2 x 3
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1) x 3
  • Clean Pull - 85% x 4 x 4
Thursday May 9 2013
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x4, 70%x4, 80% x 4 x 2
  • Snatch - 60%x4, 70%x4, 80% 3 x 3
  • Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (3+1) x 2
  • RDL - 85% x 5 x 5 (% of clean)
  • Push Press - 60%x4, 65%x4, 70% x 3 x 2
3 sets; no rest:
15 KB Swing
20 Plate Top Side Half Moons

Friday May 10 2013
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 11 2013
Comments (6)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x3, 70%x3, 80% x 3 x 3
  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2
  • Clean & Jerk - 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1) x 3
  • Clean High-Pull - 85% x 3 x 4
  • Press - 4 x 5
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3
Sunday May 12 2013
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday May 13 2013
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80% x 4 x 2
  • Snatch - 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2
  • Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (3+1), 85%x3+1, 80% x (3+1), 85% x (2+1)
  • Snatch High-Pull - 85% x 5 x 4
  • Push Press - 60%x4, 65%x4, 70%x4x3 (% of jerk)

Week 3 of 9
Tuesday May 14 2013
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x3, 70%x3, 80% x 3 x 3
  • Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
  • Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
  • Romanian Dead Lift - 90% x 4 x 5 (% of clean)
  • Press - 4 x 5
3 sets; no rest:
15 KB Swing
12 Pull Ups
Wednesday May 15 2013
Comments (9)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
  • Clean Deadlift - 80% x 3 x 5 (10 second negative)
Thursday May 16 2013
Comments  |  Help  |  Programs  |  Exercises

  • Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
  • Power Snatch - 60%x3, 65%x3, 70%x3x4 (% of full)
  • Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1) x 2 (% of full)
  • Clean High-Pull - 85% x 4 x 5
  • RDL - 85% x 5 x 5 (% of clean)
  • Push Press - 60%x4, 65%x4, 70% x 4 x 2
  • Press - 4 x 5
3 sets; no rest:
50 Double Unders
12 DB High-Pulls
Friday May 17 2013
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 18 2013
Comments (10)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2
  • Snatch - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (3+1), 80% x (3+1)
  • Snatch Pull - 90% x 4 x 4
  • Clean Pull - 85% x 4 x 4
  • Back Squat - 60%x5, 70%x5, 80% x 5 x 2
Sunday May 19 2013
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday May 20 2013
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2
  • Snatch - 60%x3, 70%x3, 80%x3, 85%x2
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (2+1)
  • Snatch Pull - 90% x 4 x 4
  • Press - 4 x 5

Week 4 of 9
Tuesday May 21 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x4, 70%x4, 80% x 4 x 2
  • Power Snatch - 60%x3, 65%x3, 70% x 3 x 3 (% of full)
  • Power Clean + Jerk -60% x (3+1), 65% x (3+1), 70% x (3+1) x 3 (% of full)
  • Romanian Dead Lift - 85% x 5 x 4 (% of clean)
  • Push Press - 60%x3, 70% x 3 x 3
3 sets; no rest:
250m Row
20 1-arm DB Press
Thursday May 23 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • Front Squat - 60%x4, 70%x4, 80%x4, 85% x 4 x 3
  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) x 2
  • Clean Pull - 85% x 4 x 4
  • Good Morning - 4 x 8
3 sets; no rest:
10 Pull Ups
10 Dips
Friday May 24 2013
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 25 2013
Comments (3)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
  • Power Snatch - 60%x3, 65%x3, 70%x3, 75%x1 (% of full)
  • Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1), 75% x (1+1) (% of full)
  • RDL - 90% x 4 x 4 (% of clean)
  • Press - 4 x 5
Sunday May 26 2013
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday May 27 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x5, 70%x5, 80% x 5 x 4
  • Snatch - 60%x4, 70%x4, 80%x4, 85% x 4 x 3
  • Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (4+1) x 3
  • Snatch High-Pull - 90% x 4 x 4
  • Press - 4 x 5

Week 5 of 9
Tuesday May 28 2013
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 4
  • Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
  • Power Clean + Front Squat + Power Jerk -60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
  • Clean Pull - 90% x 4 x 4
  • Good Morning - 4 x 8
3 sets; no rest:
20 KB Swing
15 Push Ups
Wednesday May 29 2013
Comments (3)  |  Help  |  Programs  |  Exercises

  • Front Squat - 60%x4, 70%x4, 80% x 4 x 3
  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
  • RDL - 90% x 5 x 4 (% of clean)
Thursday May 30 2013
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x5, 70%x5, 80%x5, 85%x4, 80%x4, 85%x3
  • Power Snatch + OHS - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full)
  • Power Clean & Power Jerk - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full)
  • Snatch Pull - 85% x 5 x 5
  • Press - 4 x 5
3 sets; no rest:
50 Double Unders
12 Pull Ups
Friday May 31 2013
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday June 1 2013
Comments (4)  |  Help  |  Programs  |  Exercises

  • Front Squat - 60%x4, 70%x4, 80%x4, 85% x 3 x 3
  • Snatch - 60%x4, 70%x4, 80% x 4 x 3
  • Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (4+1) x 3
  • Push Press - 60%x4, 65%x4, 70%x4x3
  • Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2
Sunday June 2 2013
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday June 3 2013
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 3,70% x 3, 80% x 3 x 4
  • Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
  • Power Jerk BNK - 60%x3, 70% x 3 x 3
  • Snatch Pull - (80%x4, 90%x3) x 4
  • Clean Segment Deadlift (1", hip) - 85% x 3 x 3
  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x2
  • Box Jump - 4 x 3
Week 6 of 9
Tuesday June 4 2013
Comments  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x4, 70%x4, 80% x 4 x 4
  • Power Snatch + OHS - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 2 (% of full)
  • Power Clean + Power Jerk - 60% x (3+3), 65% x (3+2), 70% x (3+2) x 2 (% of full)
  • Clean High-Pull - 80%x3, 85%x3, 90% x 2 x 4
3 sets; no rest:
15 DB Press
15 DB Bent Row
Wednesday June 5 2013
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80% x 2 x 4
  • Clean & Jerk - 60%x2, 70%x2, 80% x (2+1) x 3
  • Power Clean + Push Press - 60% x (1+3), 65% x (1+3), 70% x (1+3) x 3 (% of full)
  • Good Morning - 4 x 8
Thursday June 6 2013
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x2, 75% x 3 x 3
  • Snatch Pull + Snatch - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
  • Clean + FS + Jerk - 60% x (1+3+1), 70% x (1+3+1), 75% x (1+3+1) x 5
  • Snatch DL on Riser - 90% x 4 x 4
  • Power Snatch + Snatch Push Press - 60% x (3+3), 65% x (3+3), 70% x (2+3) x 3 (% of full)
  • Press - 4 x 5
3 sets; no rest:
20 KB Swings
12 Pull Ups
Friday June 7 2013
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday June 8 2013
Comments (6)  |  Help  |  Programs  |  Exercises

  • Back Squat - 60%x2, 70%x2 80%x2, 85%x2
  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2
  • Clean Pull + Clean - 60% x (3+1), 70% x (3+1), 75% x (3+1) x 3
  • Power Jerk BNK - 60%x4, 65%x4, 70% x 3 x 3
  • Front Squat - 60%x3, 70%x3, 80% x 3 x 2
  • Good Morning - 4 x 8
Sunday June 9 2013
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday June 10 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2,70%x2, 80%x2, 85%x2, 90%x1, 80%x2, 85%x2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1), 90% x (1+1), 80% x (2+1), 85% x (2+1)
  • Snatch Pull - 95% x 3 x 5
  • Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 3
  • Press - 4 x 4
Week 7 of 9
Tuesday June 11 2013
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60%x3, 65%x3, 70%x3, 75%x1, 65%x3, 70%x3 (% of full)
  • Power Clean + Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1),75% x (1+1), 65% x (3+1), 70% x (3+1) (% of full)
  • Clean Pull - 90% x 3 x 4
  • Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
3 sets; no rest:
20 KB Swings
12 DB Press
Wednesday June 12 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 80% x 3 x 3
  • Clean & Jerk - 60% x (1+1), 70% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1), 80% x (3+1) x 3
  • RDL - 85% x 4 x 4 (% of clean)
Thursday June 13 2013
Comments (7)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60%x4, 65%x4, 70% x 4 x 3 (% of full)
  • Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (4+1) x 3 (% of full)
  • Front Squat + Jerk - 70% x (2+2), 80% x (2+2) x 4
  • Front Squat - 85% x 3 x 4
  • Press - 4 x 4
3 sets; no rest:
50 Double
12 Pull Ups
Saturday June 15 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 3
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) x 3
  • RDL - 90% x 4 x 4 (% of clean)
  • Push Press - 60%x4, 65%x4, 70% x 4 x 2
Monday June 17 2013
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
  • Clean & Jerk - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
  • Front Squat - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
  • Snatch Pull - 95% x 3 x 4
  • Press - 4 x 4
Week 8 of 9
Tuesday June 18 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
  • Clean Pull - 90% x 3 x 4
  • Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2
3 sets; no rest:
300m Row
15 KB Swings
Wednesday June 19 2013
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60%x1, (65%x1, 70%x1, 75%x1) x 3 (% of full)
  • Power Clean + Jerk - 60%x1, (65%x1, 70%x1, 75%x1) x 3 (% of full)
  • Push Press - 60%x3, 65%x3, 70% x 2 x 3
  • Good Morning - 4 x 4
Thursday June 20 2013
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
  • Clean & Jerk - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
  • Front Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90% x 1 x 3
  • Press - 4 x 3
3 sets; no rest:
15 Push Ups
15 Pull Ups
Saturday June 22 2013
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
  • Snatch Pull - 90% x 3 x 4
  • Clean Pull - 85% x 3 x 3
Monday June 24 2013
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 60%x1, 70%x1, 80%x1, 85%x1
  • Clean & Jerk - 60%x1, 70%x1, 80%x1, 85%x1
  • Front Squat - 60%x2, 70%x2, 80%x2, 85%x2
  • Press - 4 x 4
Week 9 of 9
Tuesday June 25 2013
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60%x2, 70%x2x3 (% of full)
  • Power Clean - 60% x (2+1), 70% x (2+1) x 3 (% of full)
  • Back Squat - 60%x3, 70% x 3 x 3
3 sets; no rest:
15 DB Press
12 Pull Ups
Thursday June 27 2013
Comments  |  Help  |  Programs  |  Exercises

  • Power Snatch - 60% x 2 x 3 (% of full)
  • Power Clean - 60% x (2+1) x 3 (% of full)
  • Front Squat - 60%x3, 70% x 3 x 2
3 sets; no rest:
200 Row
15 Ball Slam

Saturday June 29 2013
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - Max!
  • Clean & Jerk - Max!
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