Monday Hang snatch from shin 5x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 85% Overhead squat 3x5 70% (% of snatch) Hyperextension 3x10 with weight Tuesday Back squat 5x7 65-70% Back squat dips 3x3 110-130% Barbell stepups 3x10 each leg RDL 5X5 70% (% of clean) Wednesday Jerk 5x3 3 second pause on dip 70-75% Jerk drives 3x3 110-130% Dips 3x10 with weight if possible Lateral raise 3X10 Overhead tricep extension 3x15 Situp 3x25 Thursday Re

Monday Muscle snatch no contact 5x5 moderate Snatch deadlift+snatch+overhead squat off platform 5x2+1+2 65-75% Snatch pull 3 second pause at shin 5x3 80% Drop snatch 5x3 50-70% Hypers 3x10 Tuesday Back squat 5x10 62-72% Squat dips 3x3 100% Leg extensions 3x20 Leg curl 3x15 Sit-ups 3x20-30 Wednesday Behind the neck jerk 5x3 80-85% Bench press 4x8 heavy Dips 5x3 with weight Bent over row 5x10 Behind the neck snatch grip pull-up 3xas many as possible Thursday Rest Friday Muscle

ADD WEIGHT OR REPS FROM LAST WEEK Monday Snatch from platform+overhead squat 5x2+2 75-80% Snatch pull from platform 3 second pause at shin 5x3 80% Overhead squat 5 rep max, -5-10kg 2x5 try to add weight from last week Behind the neck snatch grip pullup 3x5-15 Hyperextension 3x10 Tuesday Back squat 5x7 70-75%, 1xa.m.r.a.p. 50% try to add one rep Back squat dips 3x3 100% RDL 4X8 MODERATE add weight Bench press 3x10 moderate to heavy add weight Situp 3x20-30 Wednesday Jerk with

Monday Snatch from platform+overhead squat 5x2+1 75-80% Snatch pull from platform 3 second pause at shin 5x3 80% Overhead squat 5 rep max, -5-10kg 2x5 Behind the neck snatch grip pullup 3x5-15 Hyperextension 3x10 Tuesday Back squat 5x7 70-75%, 1xa.m.r.a.p. 50% Back squat dips 3x3 100% RDL 4X8 MODERATE Bench press 3x10 moderate to heavy Situp 3x20-30 Wednesday Jerk with 3 second pause on dip 5x2 80% Jerk drives 3x3 100% Jerk recovery 3x3 100% Power clean from block + front squ

We will test the classic lifts this week. Monday Snatch 80-85% 3x1 Clean & jerk 80% 2x1 Clean pull 100-115% 3×1 Push Press 3x3 moderate Hyperextension 3x10 with weight Tuesday Power snatch 3x1 85% Power clean and jerk 80% 2x1 Snatch pull 100% 2X1 Wednesday Snatch 2X1 70% Clean and jerk 70% 2x1 Snatch pull 80% 2x1 Thursday rest Friday Snatch max Clean and jerk max Clean pull 90% 3X3 Saturday Front Squat 5X2 80-90% Power snatch off block 5X2 80% Snatch pull off block 110-120% J

Next week we test the classic lifts! Monday Clean & jerk 2 rep max Clean pull 100-115% 3×3 Push Press max, -5-10kg 2×2 Barbell overhead tricep extension 4x8 Tuesday Back Squat 90% 2×2 Back squat with 3 second pause at bottom 80-90% 3×1 Power snatch 3x1 90% Rounded back deadlift moderate to heavy 3x5 Unsupported Dumbbell Row 4x8 Wednesday Power snatch max, -5-10kg 1x2 Power clean and jerk max, -5-10kg 1x2 Clean pull off block 3×2 120-140% Push press max, -5-10kg 3×2 Thursday

3 more weeks in our program! Monday Clean & jerk 3×2 85-87% Clean pull off platform 90-100% 3×3 Clean pull 100-115% 3×2 Push Press 2 rep max, -5-10kg 2×3 Barbell overhead tricep extension 4x8 Tuesday Back Squat max, -5-10kg 2×2 Back squat with 3 second pause at bottom 80-90% 3×1 Rounded back deadlift moderate to heavy 3x5 Unsupported Dumbbell Row 4x8 Wednesday Snatch 4×1-2 90-93% Snatch pull 100-115% 3×2 Snatch grip push press 2 rep max, -5-10kg 2×3 Hyperextension 3×6 3 se

We will begin to land the plane for this 12 week cycle. Our scope of focus will narrow to improving in the classic lifts and squats. Monday Clean & jerk 3×2+1 85-87% Clean pull off platform 90-100% 3×3 Clean pull 100-115% 3×2 Push Press 3 rep max, -5-10kg 2×3 Barbell overhead tricep extension 3×15 add weight Tuesday Back Squat 3 rep max, -5-10kg 2×3 Back squat with 3 second pause at bottom 80-90% 5×1 Rounded back deadlift moderate to heavy 4×6 add weight Unsupported Dumbbell

Adding a little More volume, sets, and heavier % here and there. Similar workouts to last week. Monday No feet clean 3×3 60-75% Clean + front squat+ jerk 5×2+2+1 80-90% Clean pull 90-100% 3×3 Clean deadlift max Clean pull 3×2 70% Hyperextension 3×15 with weight behind the head Tuesday Back Squat 5×5 82-87% Back squat dip 3×3 120-140% Glute bridge 3x25 with weight Snatch grip rdl 3×10 light weight Bench Press 3×5 heavy add weight from last week Wednesday Power snatch 33 80-85

Back on the grind! Throwing in some deadlifts and removing 2 squat sessions to even things out. Monday No feet clean 3×3 light Clean + front squat+ jerk 5×1+1+1 80-90% Clean pull 90% 3×3 Clean deadlift max Clean pull 3×2 70% Hyperextension 3×8 with weight behind the head Tuesday Back Squat 5×5 80-85% Back squat dip 5×3 120-140% Snatch grip rdl 3×10 light weight Glute bridge 3x25 with weight Bench Press 3×5 heavy Wednesday Power snatch 3×3 80-85% Power clean and jerk 3×2+1 80-

A little bit of a break this week. There have been lots of pausing and volume in the previous week's training. We will drop the pauses and some of the volume for psychological and physiological refreshment. Monday Snatch deadlift+Snatch off platform 5×2+2 75-82% (% of snatch) Snatch pull off platform 80-100% 4×3 Jerks drives 3X3 100-120% Glute bridges 3x20 Tuesday Front Squat 5×3 80-85% Front Squat dip 3×3 120-140% RDL 3x6 moderate weight Situp 3×30-40 Wednesday Clean de

This is week 3 of our new weightlifting cycle. This week we shall continue using weightlifting exercises that have transfer of training. There will be more variety than in a competition phase and higher volume. Percentages will be in the 75-85% range in order to increase muscular hypertrophy. Slight changes from last week. Monday Snatch deadlift+Snatch+Overhead squat 5×2+1+2 70-80% (% of snatch) Snatch pull off platform 80-85% 5×3 Behind the neck jerk 3x3 80% Front squat 80