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Jessica's Complex & Competition
12 weeks

This is a 12-week program with a lot of complexes in the first 8 weeks, and a competition taper in the last 4 weeks. Pulling strength is emphasized, but squat strength and overhead strength are not forgotten. The volume is high, so be prepared before you start it.

Volume: Very High
Intensity: Adjustable

Good For:
  • Volume accumulation
  • Pulling strength
Notes: 
  • The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
  • Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk.






(38) Comments
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Monday - Day 1
Comments (58)  |  Help  |  Programs  |  Exercises

  • Clean + Front Squat + Jerk - 75% x (1+1+1) x 5
  • Snatch Deadlift + High-Hang Snatch + Snatch - 70% x (1+1+1) x 5
  • Halting Clean Deadlift (upper thigh) + Finish - 100%x3x5
  • Back Squat - 75%x6, 80%x1,  75%x6, 83%x1, 75%x6, 85%x1
Week 1 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 2
Comments (46)  |  Help  |  Programs  |  Exercises

  • Snatch Deadlift + Snatch - 70% x (2+1) x 5
  • Power Clean + Front Squat + Push Jerk - 80% x (1+1+1) x 5
  • OHS - 80%x2x5
  • Snatch Push Press - 70%x5x5
3 sets; no rest:
15 KB Swings
15 V-Ups



Questions? Get answers here or post in comments.
Wednesday - Day 3
Comments (47)  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x2x5
  • Clean Deadlift + High-Hang Clean + Clean - 70% x (1+1+1) x 5
  • Halting Snatch Deadlift + Finish - 100%x3x5
  • Front Squat - 75%x3, 80%x1, 75%x3, 83%x1, 75%x3, 85%x1
  • Muscle Snatch - 5x3 (medium weight)


Questions? Get answers here or post in comments.
Thursday - Day 4
Comments (50)  |  Help  |  Programs  |  Exercises

  • Front Squat + Jerk - 80% x (2+1) x 5
  • Snatch High-Pull + Hang Snatch - 70% x (1+1) x 5
  • Power Clean - 75%x2x5
  • Jump Squat - 80%x3x5
3 sets; no rest:
12 DB Press
12 DB Bent Row

Questions? Get answers here or post in comments.
Friday - Day 5
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 6
Comments (45)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 80%x2x3 (% of HS)
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 80% x (2+1) x 3 (% of HS)
  • Back Squat - 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1
  • Push Press - 70%x5x5


Questions? Get answers here or post in comments.
Sunday - Day 7
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 8
Comments (45)  |  Help  |  Programs  |  Exercises

  • Clean + Front Squat + Jerk - 75% x (1+1+1) x 2, 80% x (1+1+1) x 3
  • Snatch Deadlift + High-Hang Snatch + Snatch - 70% x (1+1+1) x 2, 75% x (1+1+1) x 3
  • Halting Clean Deadlift (upper thigh) + Finish - 100%x3x2, 103%x3x3
  • Back Squat - 78%x6, 83%x1,  78%x6, 86%x1, 78%x6, 88%x1
Week 2 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 9
Comments (43)  |  Help  |  Programs  |  Exercises

  • Snatch Deadlift + Snatch - 70% x (2+1) x 2, 75% x (2+1) x 3
  • Power Clean + Front Squat + Push Jerk - 80% x (1+1+1) x 2, 85% x (1+1+1) x 3
  • OHS - 80%x2x2, 85%x2x3
  • Snatch Push Press - 70%x5x2, 75%x5x3
3 sets; no rest:
15 KB Swings
15  Sit Ups

Questions? Get answers here or post in comments.
Wednesday - Day 10
Comments (43)  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x2x2, 80%x2x3
  • Clean Deadlift + High-Hang Clean + Clean - 70% x (1+1+1) x 2, 75% x (1+1+1) x 3
  • Halting Snatch Deadlift + Finish - 100%x3x2, 103%x3x3
  • Front Squat - 78%x3, 83%x1, 78%x3, 86%x1, 78%x3, 89%x1
  • Muscle Snatch - 5x3 (medium weight)


Questions? Get answers here or post in comments.
Thursday - Day 11
Comments (40)  |  Help  |  Programs  |  Exercises

  • Front Squat + Jerk - 80% x (2+1) x 2, 85% x (2+1) x 3
  • Snatch High-Pull + Hang Snatch - 70% x (1+1) x 2, 75% x (1+1) x 3
  • Power Clean - 75%x2x2, 80%x2x3
  • Jump Squat - 80%x3x2, 85%x2x3
3 sets; no rest:
15 DB Push Press
15 DB Bent Row

Questions? Get answers here or post in comments.
Friday - Day 12
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 13
Comments (41)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 85%x2x3 (% of HS)
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 85% x (2+1) x 3 (% of HS)
  • Back Squat - 81%x4, 86%x1, 81%x4, 89%x1, 81%x4, 91%x1
  • Push Press - 70%x5x2, 75%x5x3


Questions? Get answers here or post in comments.
Sunday - Day 14
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 15
Comments (46)  |  Help  |  Programs  |  Exercises

  • Clean + Front Squat + Jerk - 3RM
  • Snatch Deadlift + High-Hang Snatch + Snatch - 75% x (1+1+1) x 5
  • Halting Clean Deadlift (upper thigh) + Finish - 103%x3x5
  • Back Squat - 80%x6, 85%x1,  80%x6, 88%x1, 80%x6, 90%x1
Week 3 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 16
Comments (43)  |  Help  |  Programs  |  Exercises

  • Snatch Deadlift + Snatch - 75% x (2+1) x 5
  • Power Clean + Front Squat + Push Jerk - 3RM
  • OHS - 3RM
  • Snatch Push Press - 75%x5x5
3 sets; no rest:
10 KB Swings
10 Reverse Crunches

Questions? Get answers here or post in comments.
Wednesday - Day 17
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 2RM
  • Clean Deadlift + High-Hang Clean + Clean - 75% x (1+1+1) x 5
  • Halting Snatch Deadlift + Finish - 103%x3x5
  • Front Squat - 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 91%x1
  • Muscle Snatch - 5x3 (medium weight)


Questions? Get answers here or post in comments.
Thursday - Day 18
Comments (40)  |  Help  |  Programs  |  Exercises

  • Front Squat + Jerk - (2+1) RM
  • Snatch High-Pull + Hang Snatch - 75% x (1+1) x 5
  • Power Clean - 2RM
  • Jump Squat - 85%x2x5
3 sets; no rest:
10 DB Press
10 DB Bent Row

Questions? Get answers here or post in comments.
Friday - Day 19
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 20
Comments (44)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x2x2 (% of HS)
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90% x (2+1) x 2 (% of HS)
  • Back Squat - 83%x4, 88%x1, 83%x4, 91%x1, 83%x4, 93%x1
  • Push Press - 75%x5x5


Questions? Get answers here or post in comments.
Sunday - Day 21
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


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

  • Clean & Jerk - 75%x1x5
  • Snatch Deadlift + High-Hang Snatch - 70% x (1+1) x 5
  • Clean Deadlift - 95%x3x3
  • Back Squat - 75%x4x3
Week 4 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 23
Comments (41)  |  Help  |  Programs  |  Exercises

  • Snatch Deadlift + Snatch - 70% x (1+1) x 5
  • Power Clean + Push Jerk - 70% x (1+1) x 5
  • OHS - 70%x1x3
3 sets; no rest:
15 Back Extensions
15 Sit Ups

Questions? Get answers here or post in comments.
Wednesday - Day 24
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x1x5
  • Clean Deadlift + High-Hang Clean - 70%x1x5
  • Snatch Deadlift - 95%x3x3
  • Front Squat - 75%x3x3


Questions? Get answers here or post in comments.
Thursday - Day 25
Comments (40)  |  Help  |  Programs  |  Exercises

  • Front Squat + Jerk - 70% x (1+1) x 5
  • Snatch High-Pull + Hang Snatch - 70%x2x5
  • Power Snatch - 70%x1x5
3 sets; no rest:
12 DB Thruster
12 KB Swing

Questions? Get answers here or post in comments.
Friday - Day 26
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 27
Comments (40)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1
  • Back Squat - 80%x3x3


Questions? Get answers here or post in comments.
Sunday - Day 28
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 29
Comments (38)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 80% x (2+1) x 5
  • High-Hang Snatch + Snatch - 75% x (1+1) x 5
  • Clean Deadlift - 110%x3x3
  • Back Squat - 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1
Week 5 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 30
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch Deadlift + Snatch - 70% x (1+1) x 5
  • Power Clean + Push Jerk - 70% x (1+1) x 5
  • OHS - 90%x1x5
  • Snatch Push Press - 75%x5x2, 80%x3x3
3 sets; no rest:
15 KB Swings
15 V-Ups

Questions? Get answers here or post in comments.
Wednesday - Day 31
Comments (40)  |  Help  |  Programs  |  Exercises

  • Snatch - 80%x2x5
  • High-Hang Clean + Clean - 75% x (1+1) x 5
  • Snatch Deadlift - 110%x3x5
  • Front Squat - 80%x3, 85%x1, 80%x3, 88%x1,  80%x3, 90%x1
  • Muscle Snatch - 5x3


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

  • Front Squat + Jerk - 85% x (1+1) x 5
  • Snatch High-Pull + Hang Snatch - 75% x (1+1) x 5
  • Power Clean - 80% x 2 x 5
3 sets; no rest:
12 DB Push Press
12 Pull Ups

Questions? Get answers here or post in comments.
Friday - Day 33
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 34
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x1x3
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90%x1x3
  • Back Squat - 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 90%x1
  • Push Press - 75%x5x2, 80%x3x3


Questions? Get answers here or post in comments.
Sunday - Day 35
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 36
Comments (38)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 80% x (2+1) x 2, 85% x (2+1) x 3
  • High-Hang Snatch + Snatch - 75% x (1+1) x 2, 80% x (1+1) x 3
  • Clean Deadlift - 110%x3x2, 115%x3x3
  • Back Squat - 81%x4, 86%x1, 81%x4, 89%x1, 81%x4, 91%x1
Week 6 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 37
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch Deadlift + Snatch - 70% x (1+1) x 2, 75% x (1+1) x 3
  • Power Clean + Push Jerk - 80% x (1+1) x 2, 85% x (1+1) x 3
  • OHS - 90%x1x5
  • Snatch Push Press - 80%x3x5
3 sets; no rest:
15 Back Extensions
15 Sit Ups

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

  • Snatch - 80%x2x2, 85%x2x3
  • High-Hang Clean + Clean - 75% x (1+1) x 2, 80% x (1+1) x 3
  • Snatch Deadlift - 110%x3x2, 115%x3x3
  • Front Squat - 83%x3, 88%x1, 83%x3, 91%x1,  83%x3, 93%x1
  • Muscle Snatch - 5x3


Questions? Get answers here or post in comments.
Thursday - Day 39
Comments (38)  |  Help  |  Programs  |  Exercises

  • Front Squat + Jerk - 85% x (1+1) x 2, 90% x (1+1) x 3
  • Snatch High-Pull + Hang Snatch - 75% x (1+1) x 2, 80% x (1+1) x 3
  • Power Clean - 80% x 2 x 2, 85% x 2 x 3
  • Jump Squat - 85%x2x2, 88%x2x3
3 sets; no rest:
10 DB Press
10 Pull Ups

Questions? Get answers here or post in comments.
Friday - Day 40
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 41
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x1x3
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90%x1x3
  • Back Squat - 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 90%x1
  • Push Press - 80%x3x5


Questions? Get answers here or post in comments.
Sunday - Day 42
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 43
Comments (42)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 3RM (2+1)
  • High-Hang Snatch + Snatch - 80% x (1+1) x 5
  • Clean Deadlift - 115%x3x5
  • Back Squat - 83%x4, 88%x1, 83%x4, 91%x1, 83%x4, 93%x1
Week 7 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 44
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch Deadlift + Snatch - 75% x (1+1) x 5
  • Power Clean + Push Jerk - 85% x (1+1) x 5
  • OHS - 1RM
  • Snatch Push Press - 80%x3x2, 83%x3x3
3 sets; no rest:
15 Back Extensions
15 Reverse Crunches

Questions? Get answers here or post in comments.
Wednesday - Day 45
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 2RM
  • High-Hang Clean + Clean - 80% x (1+1) x 5
  • Snatch Deadlift - 115%x3x5
  • Front Squat - 85%x3, 90%x1, 85%x3, 93%x1,  85%x3, 95%x1
  • Muscle Snatch - 5x3


Questions? Get answers here or post in comments.
Thursday - Day 46
Comments (49)  |  Help  |  Programs  |  Exercises

  • Front Squat + Jerk - 2RM (1+1)
  • Snatch High-Pull + Hang Snatch - 80% x (1+1) x 5
  • Power Clean - 2RM
  • Jump Squat - 88%x2x5
3 sets; no rest:
8 DB Press
8 Pull Ups

Questions? Get answers here or post in comments.
Friday - Day 47
Comments (41)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 48
Comments (41)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x1, 95%x1
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90%x1, 95%x1
  • Back Squat - 82%x3, 87%x1, 82%x3, 90%x1, 82%x3, 92%x1
  • Push Press - 80%x3x2, 83%x3x3


Questions? Get answers here or post in comments.
Sunday - Day 49
Comments (41)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 50
Comments (38)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - 75%x1x5
  • Snatch Deadlift + High-Hang Snatch - 70% x (1+1) x 5
  • Clean Deadlift - 95%x3x3
  • Back Squat - 75%x4x3
Week 8 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 51
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch Deadlift + Snatch - 70% x (1+1) x 5
  • Power Clean + Push Jerk - 70% x (1+1) x 5
  • OHS - 70%x1x3
3 sets; no rest:
15 Back Extensions
15 Sit Ups

Questions? Get answers here or post in comments.
Wednesday - Day 52
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x1x5
  • Clean Deadlift + High-Hang Clean - 70%x1x5
  • Snatch Deadlift - 95%x3x3
  • Front Squat - 75%x3x3


Questions? Get answers here or post in comments.
Thursday - Day 53
Comments (41)  |  Help  |  Programs  |  Exercises

  • Front Squat + Jerk - 70% x (1+1) x 5
  • Snatch High-Pull + Hang Snatch - 70% x (1+1) x 5
  • Power Snatch - 70%x1x5
3 sets; no rest:
12 DB Push Press
12 Pull Ups


Questions? Get answers here or post in comments.
Friday - Day 54
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 55
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1
  • Back Squat - 80%x3x3


Questions? Get answers here or post in comments.
Sunday - Day 56
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 57
Comments (46)  |  Help  |  Programs  |  Exercises

  • Snatch - HS; 70%x2x3
  • Clean & Jerk - HS; 70% x (2+1) x 3
  • Front Squat - HS; 75%x3x2
Week 9 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 58
Comments (40)  |  Help  |  Programs  |  Exercises

  • Hang Snatch - 70%x1x10
  • Power Clean + Power Jerk - 70% x (1+1) x 10
  • Snatch Pull - 85%x2x3
3 sets; no rest:
20 1-arm KB Swings
12 V-Ups

Questions? Get answers here or post in comments.
Wednesday - Day 59
Comments (41)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - HS; 70% x (2+1) x 3
  • Snatch - HS; 70%x2x3
  • Pause Back Squat - 70%x3x3


Questions? Get answers here or post in comments.
Thursday - Day 60
Comments (38)  |  Help  |  Programs  |  Exercises

  • Hang Snatch - 70%x1x10
  • Power Clean + Power Jerk - 70% x (1+1) x 10
  • Clean Pull - 85%x2x3
3 sets; no rest:
12 DB Thruster
12 Pull Ups

Questions? Get answers here or post in comments.
Friday - Day 61
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 62
Comments (42)  |  Help  |  Programs  |  Exercises

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - HS; 80%x2x2


Questions? Get answers here or post in comments.
Sunday - Day 63
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 64
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - HS; 75%x1x5
  • Clean & Jerk - HS; 75% x (1+1) x 5
  • Front Squat - HS; 80%x2x2
Week 10 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 65
Comments (40)  |  Help  |  Programs  |  Exercises

  • Hang Snatch - 75%x1x10
  • Power Clean + Power Jerk - 75% x (1+1) x 10
  • Snatch Pull - 90%x2x3
3 sets; no rest:
15 KB Swings
10 Sit Ups

Questions? Get answers here or post in comments.
Wednesday - Day 66
Comments (40)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - HS; 75% x (1+1) x 5
  • Snatch - HS; 75%x1x5
  • Pause Back Squat - 70%x3, 75%x3x2


Questions? Get answers here or post in comments.
Thursday - Day 67
Comments (45)  |  Help  |  Programs  |  Exercises

  • Hang Snatch - 75%x1x10
  • Power Clean + Power Jerk - 75% x (1+1) x 10
  • Clean Pull - 90%x2x3
3 sets; no rest:
12 DB Push Press
12 Pull Ups

Questions? Get answers here or post in comments.
Friday - Day 68
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Saturday - Day 69
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - HS; 75%x1x5
  • Clean & Jerk - HS; 75% x (1+1) x 5
  • Front Squat - HS; 85%x2x2


Questions? Get answers here or post in comments.
Sunday - Day 70
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Monday - Day 71
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - HS; 80%x1x3
  • Clean & Jerk - HS; 80% x (1+1) x 3
  • Front Squat - HS; 85%x2x2
Week 11 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 72
Comments (44)  |  Help  |  Programs  |  Exercises

  • Hang Snatch - 75%x1x10
  • Power Clean + Power Jerk - 75% x (1+1) x 10
  • Snatch Pull - 80%x2, 85%x2, 90%x2
3 sets; no rest:
12 Back Extensions
10 Reverse Crunches


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Wednesday - Day 73
Comments (42)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - HS; 80% x (1+1) x 3
  • Snatch - HS; 80%x1x3
  • Pause Back Squat - 75%x3x3


Questions? Get answers here or post in comments.
Thursday - Day 74
Comments (38)  |  Help  |  Programs  |  Exercises

  • Hang Snatch - 75%x1x10
  • Power Clean + Power Jerk - 75% x (1+1) x 10
  • Clean Pull - 80%x2, 85%x2, 90%x2
3 sets; no rest:
10 DB Press
10 Pull Ups

Questions? Get answers here or post in comments.
Friday - Day 75
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


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Saturday - Day 76
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - HS; 80%x1x3
  • Clean & Jerk - HS; 80% x (1+1) x 3
  • Front Squat - HS; 85%x2x2


Questions? Get answers here or post in comments.
Sunday - Day 77
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


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Monday - Day 78
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 80%x1, 85%x1, 90%x1, 85%x1x2
  • Clean & Jerk - 80%x1, 85%x1, 90%x1
  • Clean Pull - 85%x2x2
  • Back Squat - 80%x2, 85%x2x2
Week 12 of 12

Questions? Get answers here or post in comments.
Tuesday - Day 79
Comments (38)  |  Help  |  Programs  |  Exercises

  • Hang Snatch - 75%x1x6
  • Power Clean + Power Jerk - 75% x (1+1) x 6
3 sets; no rest:
10 Back Extensions
10 Sit Ups


Questions? Get answers here or post in comments.
Wednesday - Day 80
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 80%x1, 85%x1x3
  • Clean & Jerk - 80%x1, 85%x1
  • Snatch Pull - 80%x2x2
  • Front Squat - 75%x2, 80%x1, 85%x1


Questions? Get answers here or post in comments.
Thursday - Day 81
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x1x5
  • Power Clean + Power Jerk - 70% x (1+1) x 5
3 sets; no rest:
10 DB Press
10 2-arm DB Bent Row


Questions? Get answers here or post in comments.
Friday - Day 82
Comments (38)  |  Help  |  Programs  |  Exercises

Rest Day


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Saturday - Day 83
Comments (38)  |  Help  |  Programs  |  Exercises

  • Snatch - MAX!
  • Clean & Jerk - MAX!
  • Front Squat - MAX!


Questions? Get answers here or post in comments.
Sunday - Day 84
Comments (38)  |  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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