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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

Volume: Very High
Intensity: High

Good For:
  • Experienced/advanced lifters
  • High volume needs
  • Leg strength
  • A lot of classic lift reps
Notes:
  • This is NOT appropriate for beginner or intermediate lifters

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Monday - Day 1
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.


Questions? Get answers here or post in comments.
Tuesday - Day 2
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



Questions? Get answers here or post in comments.
Wednesday - Day 3
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


Questions? Get answers here or post in comments.
Thursday - Day 4
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



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 (6)  |  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)


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 (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



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


Questions? Get answers here or post in comments.
Wednesday - Day 10
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


Questions? Get answers here or post in comments.
Thursday - Day 11
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



Questions? Get answers here or post in comments.
Friday - Day 12
Comments (7)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 13
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


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 (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


Questions? Get answers here or post in comments.
Tuesday - Day 16
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

Questions? Get answers here or post in comments.
Wednesday - Day 17
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)


Questions? Get answers here or post in comments.
Thursday - Day 18
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


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 (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


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 (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


Questions? Get answers here or post in comments.
Tuesday - Day 23
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

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Thursday - Day 25
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

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 27
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


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 (4)  |  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


Questions? Get answers here or post in comments.
Tuesday - Day 30
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


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


Questions? Get answers here or post in comments.
Thursday - Day 32
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


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 (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


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 (12)  |  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

Questions? Get answers here or post in comments.
Tuesday - Day 37
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


Questions? Get answers here or post in comments.
Wednesday - Day 38
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


Questions? Get answers here or post in comments.
Thursday - Day 39
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

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 (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


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%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

Questions? Get answers here or post in comments.
Tuesday - Day 44
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


Questions? Get answers here or post in comments.
Wednesday - Day 45
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)


Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (8)  |  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

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 - 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


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 (5)  |  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

Questions? Get answers here or post in comments.
Tuesday - Day 51
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


Questions? Get answers here or post in comments.
Wednesday - Day 52
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


Questions? Get answers here or post in comments.
Thursday - Day 53
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

Questions? Get answers here or post in comments.
Friday - Day 54
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 55
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


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 (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

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Tuesday - Day 58
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


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Wednesday - Day 59
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Rest Day


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Thursday - Day 60
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



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Friday - Day 61
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Rest Day


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Saturday - Day 62
Comments (8)  |  Help  |  Programs  |  Exercises

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


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Sunday - Day 63
Comments (4)  |  Help  |  Programs  |  Exercises

Rest Day


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

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