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

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

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

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-

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

If you are interested in weightlifting, I will be publishing a weekly program for the purpose of increasing the one rep maximum in the snatch and clean and jerk. WEEK 4 This will be a down week to recover from the high amounts of volume from the past 2 weeks. Monday Hang snatch from shin 3x2 80-83% (% of snatch) Snatch pull 3x3 90-95% Snatch balance 3x3 50% (% of snatch for speed) Bench press 3X5 moderate to heavy Abs self training Tuesday Back squat 3x5 80% Power clean an

If you are interested in weightlifting, I will be publishing a weekly program for the purpose of increasing the one rep maximum in the snatch and clean and jerk. WEEK 3 Monday Hang snatch from shin + overhead squat 5x2+2 80-83% (% of snatch) Snatch pull from platform with 3 sec pause at the shin 5x3 90-95% Snatch grip deadlift 3x5 80-85% (% of snatch deadlift) ADD WEIGHT FROM LAST WEEK Front squat 3x3 80-90% Bench press 4X8 moderate Abs self training Tuesday Back squat 5x7 70

If you are interested in weightlifting, I will be publishing a weekly program for the purpose of increasing the one rep maximum in the snatch and clean and jerk. WEEK 2 Monday Hang snatch from shin + overhead squat 5x2+2 70-80% (% of snatch) Snatch pull from platform with 3 sec pause at the shin 5x3 80-90% Snatch grip deadlift 3x5 80-85% (% of snatch deadlift) Front squat 3x3 80-90% Bench press 3x10-15 moderate Abs self training Tuesday Back squat 5x7 70-80% Close stance squa

If you are interested in weightlifting, I will be posting a weekly program for the sport of weightlifting. Be on the lookout for the weekly post. I like to encourage challenging and purposeful training! WEEK 1 Monday Hang snatch from shin + overhead squat 5x2+1 70-80% (% of snatch) Snatch grip deadlift 4x8 65-75% (% of snatch deadlift) Bench press 3x10-15 moderate Bent over row 4x8 heavy Abs self training Tuesday Back squat 3x10 60-70% Close stance squat 3x15-20 50% (heels