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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.


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Monday March 24 2014
Comments (16)  |  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
Tuesday March 25 2014
Comments (6)  |  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

Wednesday March 26 2014
Comments (9)  |  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)
Thursday March 27 2014
Comments (12)  |  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
Saturday March 29 2014
Comments (6)  |  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
Monday March 31 2014
Comments (7)  |  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
Tuesday April 1 2014
Comments (5)  |  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
Wednesday April 2 2014
Comments (5)  |  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)
Thursday April 3 2014
Comments (2)  |  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
Friday April 4 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday April 5 2014
Comments (3)  |  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
Sunday April 6 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday April 7 2014
Comments (8)  |  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
Tuesday April 8 2014
Comments (5)  |  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
Wednesday April 9 2014
Comments  |  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)
Thursday April 10 2014
Comments (2)  |  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
Saturday April 12 2014
Comments (6)  |  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
Monday April 14 2014
Comments  |  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
Tuesday April 15 2014
Comments (3)  |  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
Wednesday April 16 2014
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x1x5
  • Clean Deadlift + High-Hang Clean - 70%x1x5
  • Snatch Deadlift - 95%x3x3
  • Front Squat - 75%x3x3
Thursday April 17 2014
Comments (2)  |  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
Saturday April 19 2014
Comments (2)  |  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
Monday April 21 2014
Comments  |  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
Tuesday April 22 2014
Comments  |  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
Wednesday April 23 2014
Comments (2)  |  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
Thursday April 24 2014
Comments (7)  |  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
Saturday April 26 2014
Comments  |  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
Monday April 28 2014
Comments  |  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
Tuesday April 29 2014
Comments  |  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
Wednesday April 30 2014
Comments  |  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
Thursday May 1 2014
Comments  |  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
Friday May 2 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 3 2014
Comments  |  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
Sunday May 4 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday May 5 2014
Comments (4)  |  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
Tuesday May 6 2014
Comments  |  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
Wednesday May 7 2014
Comments  |  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
Thursday May 8 2014
Comments (11)  |  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
Friday May 9 2014
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 10 2014
Comments (3)  |  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
Sunday May 11 2014
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day
Monday May 12 2014
Comments  |  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
Tuesday May 13 2014
Comments  |  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
Wednesday May 14 2014
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 75%x1x5
  • Clean Deadlift + High-Hang Clean - 70%x1x5
  • Snatch Deadlift - 95%x3x3
  • Front Squat - 75%x3x3
Thursday May 15 2014
Comments (3)  |  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
Friday May 16 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 17 2014
Comments  |  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
Sunday May 18 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday May 19 2014
Comments (8)  |  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
Tuesday May 20 2014
Comments  |  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
Wednesday May 21 2014
Comments (3)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - HS; 70% x (2+1) x 3
  • Snatch - HS; 70%x2x3
  • Pause Back Squat - 70%x3x3
Thursday May 22 2014
Comments  |  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
Friday May 23 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 24 2014
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - HS; 80%x2x2
Sunday May 25 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday May 26 2014
Comments  |  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
Tuesday May 27 2014
Comments (2)  |  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
Wednesday May 28 2014
Comments (2)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - HS; 75% x (1+1) x 5
  • Snatch - HS; 75%x1x5
  • Pause Back Squat - 70%x3, 75%x3x2
Thursday May 29 2014
Comments (7)  |  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
Friday May 30 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday May 31 2014
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - HS; 75%x1x5
  • Clean & Jerk - HS; 75% x (1+1) x 5
  • Front Squat - HS; 85%x2x2
Sunday June 1 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday June 2 2014
Comments  |  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
Tuesday June 3 2014
Comments (6)  |  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
Wednesday June 4 2014
Comments (4)  |  Help  |  Programs  |  Exercises

  • Clean & Jerk - HS; 80% x (1+1) x 3
  • Snatch - HS; 80%x1x3
  • Pause Back Squat - 75%x3x3
Thursday June 5 2014
Comments  |  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
Friday June 6 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday June 7 2014
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - HS; 80%x1x3
  • Clean & Jerk - HS; 80% x (1+1) x 3
  • Front Squat - HS; 85%x2x2
Sunday June 8 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Monday June 9 2014
Comments  |  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
Tuesday June 10 2014
Comments  |  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
Wednesday June 11 2014
Comments  |  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
Thursday June 12 2014
Comments  |  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
Friday June 13 2014
Comments  |  Help  |  Programs  |  Exercises

Rest Day
Saturday June 14 2014
Comments  |  Help  |  Programs  |  Exercises

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