EXERCISE 1RM Program by: http://www.weightliftingwod.com/p/progression-explanations.

html
Snatch 90 * ALL exercise selection, percentages, and programming written and created by Wa
Clean & Jerk 100 * Waxman's Gym is the creator and owner of these programs. They were kind enou
Back Squat 125 Spreadsheet by: http://owlsheets.blogspot.com
Front Squat 125 * owlsheets is only responsible for compiling the given program into a spreadsheet
Notes: Please visit and support Waxman's Gym https://waxmansgym.com/
* Some exercises will not have weights listed as design by the program I.E. "Work t
* Longer complexes appear on two rows. EX: "Power Snatch + Behind the Neck Pus
* "Overhead Squat" in this case is not a separate exercise. You can adjust the colum
* I have highlighted 1RM days in yellow and listed out 3 attempt spaces for a meet
* Review the tab 'Program Details' for information on a program
* Enter your 1RM above and all spreadsheets will automatically update to reflect y
* Be careful editing any sheet names or cells; changes may mix up the percentage c
 ression-explanations.html
ritten and created by Waxman's Gym (Weightlifting WOD)
ms. They were kind enough to publish this information online

gram into a spreadsheet.

axmansgym.com/
the program I.E. "Work to a weight you can maintain form"
h + Behind the Neck Push-Press + Overhead Squat" will show Overhead squat on the row below.
You can adjust the column width longer to stretch out the name for better readability
ttempt spaces for a meet/mock meet

tically update to reflect your numbers

mix up the percentage calculations
Initial Progression - 14 weeks Transition Progression - 1 Week
This is a basic training progression that will This progression lasts one week and is
prepare you to test your 1-rep maxes in comprised of five training sessions. The
the snatch, clean & jerk, back squat and progression is designed to allow a break after
front squat. It lasts 14 weeks and is max tests/competition in order to recover and
comprised of 62 training sessions. prepare the body for the next progression.

The first six weeks (30 training sessions) Per Waxman Comment: there are different
comprise the preparation phase. This is ways to deload the body, and in this case we're
followed by an eight week (32 training deloading in terms of volume. It's important to
sessions) competition phase during which still maintain the sharpness of the nervous
you test/retest your maxes in training or system and the feel for heavier weights
competition. without beating yourself up in volume, which is
why there are lifts at or around 90%.

Typically, there are active or full rest days on

Thursdays and Saturdays. This changes
occasionally due to competition or retest
weeks.

http://www.weightliftingwod.com/2012_04_15_archive.html
http://www.weightliftingwod.com/2012_07_22_archive.html
Strength Progression - 3 Week Empire Classic Progression - 13 Week
This progression is a 3 week strength block that This is a 13-week training cycle, which is designed for you
includes 15 training sessions in 21 days. to peak at the Empire Classic Open on November 17th,
2012.

The focus is to improve the strength of the legs The cycle is broken into three phases:
and the strength of the pull. Phase 1 (weeks 1-4) Preparation
Phase 2 (weeks 5-8) Strength
Phase 3 (weeks 9-13) Competition
Each phase consists of:
Week 1- Base week (moderate volume and intensity)
Week 2- Loading week (large volume and moderate
intensity)
Week 3- Unloading week- (low volume and intensity)
Week 4*- Performance week (moderate volume and high
intensity)
*The 3rd phase consists of 5 weeks with weeks 4-5 being
performance weeks

At the end of phase 1 (week 4) you will perform a 5-rep

max in the front and back squat and a 3-rep max in the
http://www.weightliftingwod.com/ Snatch from Blocks Above the Knee and  Clean from Blocks
2012_07_29_archive.html Above the Knee & Jerk.

At the end of phase 2 (week 8) you will perform a 3 rep

max in the front and back squat and a 2 rep max in the
Snatch from Blocks Below the Knee and Clean from Blocks
Below the Knee & Jerk.
During week 4 of phase 3 you will be asked to perform a 1
rep max back/front squat and a max snatch and clean and
jerk.

On the last day of the training cycle (phase 3/week 5) you

should plan to either lift in a meet or test your maxes.
http://www.weightliftingwod.com/2012/08/empire-classic-
progression-week-1-day-1.html
Week One
Day 1
Behind the Neck Push Jerk (Snatch Grip) 3reps 3reps 3reps 3reps 3reps
54 63 72 72 72
Snatch Pull 5reps 3reps 3reps 3reps
63 72 72 72
Power Snatch + Overhead Squat 4+4 3+3 3+3 3+3
54 63 63 63
Back Squat 5reps 5reps 3reps 3reps 3reps 3reps
75 63 72 72 72 72
Day 2
Skip 5 sets of 25 yards *Skip 25 yards, walk back, immediately start again
Backwards Run 5 sets of 25 yards *Same as above
Side Shuffle 6 sets of 25 yards *Same as above, Alternate lead foot each set
Front Squat 5reps 5reps 5reps 5reps
87.5 87.5 87.5 87.5
Day 3
Clean Deadlift 1rep 1rep 1rep 1rep 1rep
60 70 80 85 90
Power Clean 3reps 3reps 3reps
70 70 70
Clean & Jerk 2reps 2reps 2reps 2reps
80 80 80 80
Pressing Snatch Balance 4reps 4reps 4reps 4reps
Work to a weight you can maintain with proper form
Back Squat 4reps 4reps 4reps 4reps 4reps 4reps
75 87.5 100 100 100 100
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Snatch Deadlift from Blocks Above Knee 1rep 1rep 1rep 1rep 1rep
54 63 72 76.5 81
Power Snatch from Blocks Above Knee 3reps 3reps 3reps 3reps
54 63 63 63
Clean Grip Snatch 2reps 2reps 2reps 2reps
72 72 72 72
Snatch Pull from Block Above Knee 2reps 2reps 2reps
81 81 81
Behind the Neck Push Jerk (Snatch Grip) 3reps 3reps 3reps 3reps 3reps
54 63 72 72 72
Hyperextensions with Bar on Back 4reps 4reps 4reps
Day 6
Sprint 8 sets of 25 yards *Sprint 25 yards, walk back, immediately start again
Power Snatch + Behind the Neck Push-Press + 2+2+2 2+2+2 2+2+2 2+2+2
Overhead Squat 54 63 63 63
Snatch Grip Press from Behind the Neck while 4reps 4reps 4reps
in the Squat
Snatch Grip Press from Behind the Neck while
in the Squat Work to a weight you can maintain with proper form
Front Squat 2reps 2reps 2reps 2reps 2reps 2reps
75 87.5 100 100 100 100
Canella Cross 6 Sets of 5 reps
Day 7
Full Rest Day: Recover for Week Two

Week Two
Day 1
Clean Deadlift 1rep 1rep 1rep 1rep 1rep 1rep
60 70 80 85 90 90
Power Clean from Blocks Above the Knee 4reps 4reps 3reps 3reps
60 70 80 80
Clean + Jerk 1+2 1+2 1+2 1+2
80 80 80 80
Clean Pull from Blocks Above the Knee 3reps 3reps 3reps 3reps
90 90 90 90
Press from Split Position 4 sets of 4 reps on each leg
Work to a weight you can maintain with proper form
Back Squat 3reps 3reps 4reps 4reps 4reps 4reps
75 87.5 100 100 100 100
Day 2
Skip 5 sets of 25 yards *Skip 25 yards, walk back, immediately start again
Sprint 3 sets of 30 yards *Same as above
Backwards Run 5 sets of 25 yards *Same as above
Side Shuffle 6 sets of 25 yards *Same as above, Alternate lead foot each set
Hyperextensions with Bar on Back 3reps 3reps 3reps 3reps
Power Clean + Push Jerk 4+2 4+2 4+2 4+2 4+2
60 70 70 70 70
Snatch Grip Press from Behind the Neck while 4reps 4reps 4reps
in the Squat Work to a weight you can maintain with proper form
Day 3
Snatch Deadlift 1rep 1rep 1rep 1rep 1rep 1rep
54 63 72 76.5 81 81
Power Snatch 4reps 3reps 3reps 3reps
54 63 63 63
Clean Grip Snatch 3reps 3reps 3reps 1rep 1rep 1rep
54 63 72 81 81 81
Snatch Pull 3reps 2reps 2reps
81 90 90
Snatch Grip Press from Behind the Neck while 3reps 3reps 3reps
in the Squat Work to a weight you can maintain with proper form
Front Squat 4reps 4reps 3reps 3reps 3reps
75 87.5 100 100 100
Day 4
 Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Clean Deadlift from Blocks Above the Knee 1rep 1rep 1rep 1rep 1rep
60 70 80 85 90
Power Clean from Blocks Above the Knee 3reps 3reps 3reps 3reps
60 70 70 70
Clean & Jerk 2reps 2reps 2reps 2reps 1rep 1rep
70 80 80 80 90 90
Clean Pull from Blocks Below the Knee + C&J 2+1 2+1 2+1 2+1
70 70 70 70
Back Squat 5reps 5reps 5reps 5reps 5reps
87.5 100 100 100 100
Day 6
Carioca 3 sets of 50 yards *25 yards up and back, rest 45seconds
Butt Kicks 5 sets of 25 yards *25 yards, walk back, immediately start again
Straight Leg Run 5 sets of 25 yards *Same as above
Bounding 5 sets of 25 yards *Same as above
Hyperextensions with Bar on Back 6 reps 6 reps 6 reps
Behind the Neck Jerk 3 reps 3 reps 3 reps 3 reps 3 reps 3 reps
60 70 80 90 90 90
Front Squat 3 reps 3 reps 3 reps 3 reps 3 reps
87.5 87.5 87.5 87.5 87.5
Canella Cross 6 Sets of 5 reps
Day 7
Full Rest Day: Recover for Week Three

Week Three
Day 1
Clean Deadlift 1rep 1rep 1rep 1rep 1rep 1rep
60 70 80 85 90 95
Power Clean from Blocks Above Knee 5reps 4reps 4reps
60 70 70
Clean Grip Snatch 3reps 3reps 3reps 3reps
72 72 72 72
Snatch Pull + Clean Grip Snatch 2+1 2+1 2+1
63 63 63
Press from Behind the Neck in the Squat 3reps 3reps 3reps
Work to a weight you can maintain with proper form
Back Squat 3reps 3reps 3reps 3reps 3reps
75 87.5 100 100 100
Day 2
Sprint 10 sets of 30 yards *Sprint 30 yards, walk back, immediately start
Box Jumps 15 reps *Choose highest height possible. Jump up, STEP DOWN, repeat
Wide Stance Straight Leg Good Morning 4 reps 4 reps 4 reps
Work to a weight you can maintain with proper form
 Jerk (From the Rack) 3reps 3reps 3reps 3reps 3reps
70 80 85 85 85
Canella Cross 10 sets of 3 reps
Day 3
Snatch Deadlift 1rep 1rep 1rep 1rep 1rep 1rep
54 63 72 76.5 81 85.5
Power Snatch from Blocks Below Knee 4reps 4reps 2reps 2reps
75 87.5 67.5 67.5
Clean Grip Snatch 2reps 2reps 2reps 2reps
72 72 72 72
Snatch Pull from Blocks Below Knee 2reps 2reps 2reps
81 81 81
Vertical Jump Bar Above Knee (Snatch Grip) 3reps 3reps 3reps 3reps
45 45 45 45
Snatch Balance from Toes 3reps 3reps 2reps 2reps
54 63 72 72
Back Squat 2reps 2reps 2reps 2reps 2reps
87.5 100 100 100 100
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Clean Deadlift from Blocks Above the Knee 1rep 1rep 1rep 1rep 1rep 1rep
60 70 80 85 90 100
Power Clean 4reps 4reps 2reps 2reps
60 70 75 75
Clean + Jerk 2+1 2+1 2+1 1+1 1+1
80 80 85 90 90
Clean Pull 3reps 3reps 3reps 3reps
90 90 90 90
Canella Cross 10 Sets of 5 Reps
Press from Split Position 4 sets of 4 reps on each leg
Work to a weight you can maintain with proper form
RDL 3reps 3reps 3reps 3reps
80 90 90 90
Day 6
Box Jumps 10 reps *Choose highest height possible. Jump up, STEP DOWN, repeat
Backwards Run 10 sets of 30 yards *Run 30 yards, walk back, immediately start again
Power Clean + Jerk + Overhead Squat (Keep 2+2+1 2+2+1 2+2+1 2+2+1
Clean Grip) 60 70 70 70
Snatch Pull from Blocks Below Knee 4reps 2reps 2reps 2reps
72 81 81 81
Vertical Jump Bar Above Knee (Snatch Grip) 3reps 3reps 3reps 3reps
45 45 45 45
Day 7
Full Rest Day: Recover for Week Four
Week Four
Day 1
Clean Deadlift 1rep 1rep 1rep 1rep 1rep 1rep
60 70 80 85 90 95
Power Clean from Blocks Above the Knee 4reps 4reps 2reps 2reps
60 70 80 80
Clean & Jerk 2reps 2reps 1rep 1rep
80 80 85 85
Press from Split Position + Overhead Split 3 sets of 2+2 (2 Press then 2 OHS) with each leg
Squat Work to a weight you can maintain with proper form
Back Squat 2reps 2reps 3reps 3reps 3reps
87.5 100 106.25 106.25 106.25
Canella Cross 5 Sets of 5 Reps
Day 2
Sprint 10 sets of 30 yards *Sprint 30 yards, jog back, immediately start again
Power Skip + Backwards Run 5 sets of 30 yards *Skip 30 yards, backwards run to start, rest 45seconds
Box Jumps 15 reps *Choose highest height possible. Jump up, STEP DOWN, repeat
Shot Put or Med Ball Jump & Throw 10 Throws for distance
*Hold shot/med ball both hands against chest. Jump and throw for distance
Wide Stance Straight Leg Good Morning 4 reps 4 reps 4 reps
Work to a weight you can maintain with proper form
Jerk from Rack 3reps 3reps 3reps 3reps 3reps 3reps
70 80 85 85 85 85
Vertical Jump Bar Above Knee (Snatch Grip) 3reps 3reps 3reps
45 45 45
Day 3
Snatch Deadlift from Blocks Above Knee 1rep 1rep 1rep 1rep 1rep 1rep
54 63 72 76.5 81 85.5
Clean Grip Snatch 2reps 2reps 2reps 2reps
72 72 72 72
Snatch Pull from Blocks Below Knee 2reps 2reps 2reps
81 81 81
Snatch Balance from Toes 3reps 3reps 2reps 2reps
54 63 72 72
Back Squat 2reps 2reps 2reps 2reps 2reps
87.5 100 100 100 100
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Clean Deadlift from Blocks Above the Knee 1rep 1rep 1rep 1rep 1rep 1rep
60 70 80 85 90 95
Power Clean 4reps 4reps 2reps 2reps
60 70 75 75
Clean + Jerk 2+1 2+1 2+1 1+1 1+1
80 80 85 90 90
Clean Pull 4reps 4reps 4reps 4reps
 90 90 90 90
Clean Deadlift to Knee 2reps 2reps 2reps 2reps
90 100 100 100
Canella Cross 5 Sets of 5 Reps
Ella Cross 5 Sets of 4 Reps
Day 6
Sprint 10 sets of 30 yards *Sprint 30 yards, jog back, immediately start again
Power Skip + Backwards Run 5 sets of 30 yards *Skip 30 yards, backwards run to start, rest 45seconds
Box Jumps 15 reps *Choose highest height possible. Jump up, STEP DOWN, repeat
Shot Put or Med Ball Jump & Throw 10 Throws for distance
*Hold shot/med ball both hands against chest. Jump and throw for distance
Power Clean + Jerk + Overhead Squat (Keep 3+3+1 3+3+1 3+3+1
Clean Grip) 70 70 70
Clean Deadlift to Below Knee 4reps 2reps 2reps 2reps
80 90 90 90
Vertical Jump Bar Above Knee (Snatch Grip) 3reps 3reps 3reps
45 45 45
Day 7
Full Rest Day: Rest up for week 5

Week Five
Day 1
Snatch Deadlift from Blocks Below Knee 1rep 1rep 1rep 1rep 1rep 1rep
54 63 72 76.5 81 85.5
Power Snatch 2reps 3reps 3reps 3reps 3reps
54 63 63 63 63
Clean Grip Snatch 2reps 2reps 1rep 1rep
72 72 81 81
Snatch Pull + Vertical Jump 2+2 2+1 2+1 2+1
81 90 90 90
Behind the Neck Snatch Grip Push-Press + 3+2 3+2 3+2
Overhead Squat 63 63 63
Back Squat 2reps 2reps 2reps 2reps 2reps
87.5 100 112.5 112.5 112.5
Day 2
Sprint 10 sets of 30 yards *Sprint 30 yards, jog back, immediately start again
Power Skip + Backwards Run 10 sets of 30 yards *Skip 30 yards, backwards run to start, rest 45seconds
Box Jumps 15 reps *Choose highest height possible. Jump up, STEP DOWN, repeat
Halting Explosive Push-up to Plate 5 sets of 3 reps
Shot Put or Med Ball Jump & Throw 10 Throws for distance
Wide Stance Straight Leg Good Morning 3reps 3reps 3reps
Work to a weight you can maintain with proper form
Jerk from Rack 3reps 3reps 3reps 3reps 3reps
70 80 85 85 85
Jerk Balance 3reps 3reps 3reps
 50 50 50
Vertical Jump Bar Above Knee (Snatch Grip) 3reps 3reps 3reps
45 45 45
Day 3
Snatch Deadlift 1rep 1rep 1rep 1rep 1rep 1rep
54 63 72 76.5 81 85.5
Power Snatch from Blocks Below Knee 4reps 4reps 2reps 2reps
54 63 67.5 67.5
Clean Grip Snatch + Overhead Squat 2+2 2+2 2+2 2+2 2+2
63 72 72 72 72
Snatch Pull from Blocks Below Knee + Vertical 2+2 2+2 2+2
Jump 81 81 81
Heaving Snatch Balance 3reps 3reps 3reps
54 63 72
Back Squat 2reps 2reps 2reps 2reps 2reps
87.5 100 100 100 100
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Clean Deadlift from Blocks Above the Knee + 1+1 1+1 1+1 1+1 1+1 1+1
Vertical Jump 60 70 80 85 90 95
Power Clean 3reps 3reps 2reps 2reps
60 70 75 75
Clean + Jerk 2+1 2+1 1+1 1+1
80 80 90 90
Clean Pull 3reps 3reps 3reps 3reps
90 90 90 90
Press from Split Position + Overhead Split 3 sets of 2+2 (2 Press then 2 OHS) with each leg
Squat Work to a weight you can maintain with proper form
Canella Cross 5 Sets of 5 Reps
Ella Cross 5 Sets of 4 Reps
Day 6
Sprint 10 sets of 30 yards *Sprint 30 yards, jog back, immediately start again
Power Skip + Backwards Run 10 sets of 30 yards *Skip 30 yards, backwards run to start, rest 45seconds
Box Jumps 15 reps *Choose highest height possible. Jump up, STEP DOWN, repeat
Halting Explosive Push-up to Plate 5 sets of 3 reps
Shot Put or Med Ball Jump & Throw 10 Throws for distance
Shot Put or Med Ball Backwards Throw 10 Throws for distance
Power Clean + Jerk + Overhead Squat 2+2+2 2+2+2 2+2+2
70 70 70
Clean Pull to Above the Knee 2reps 2reps 2reps 2reps
80 90 100 100
Jerk Balance 3reps 3reps 3reps
50 50 50
Vertical Jump Bar Above Knee (Snatch Grip) 3reps 3reps 3reps
45 45 45
Day 7
 Full Rest Day: Rest up for week 6

Week Six
Day 1
Power Clean 4reps 3reps 2reps 2reps 2reps
60 70 75 75 75
Clean + Jerk 2+2 2+2 1+1 1+1 1+1 1+1
80 80 85 90 90 90
Clean Pull from Blocks Below the Knee 2reps 2reps 2reps 2reps 2reps
90 90 100 100 100
Back Squat 2reps 2reps 2reps 2reps 2reps
87.5 100 100 100 100
Ella Cross 5 Sets of 5 Reps
Press from Split Position + Lunge into Jerk 3 sets of 2+2 (2 Press then 2 lunge)
Stance Work to a weight you can maintain with proper form
Box Jumps 3 sets of 5 reps *Use highest height possible
Day 2
Sprint 10 sets of 30 yards *Sprint 30 yards, rest 20seconds, repeat
Shot Put or Med Ball Backwards Throw 10 Throws for distance
Power Clean + Jerk + Jerk-Grip Overhead 2+2+2 2+2+1 2+2+1 1+1+5
Squat 60 70 80 60
Jerk 2reps 2reps 1rep 1rep 1rep 1rep
80 80 90 90 90 90
Wide Stance Straight Leg Good Morning 4 reps 4 reps 4 reps 4 reps
Work to a weight you can maintain with proper form
Day 3
Power Snatch from Blocks Below Knee 3reps 3reps 2reps 1rep 1rep
63 63 67.5 72 72
Clean Grip Snatch 2reps 1rep 1rep 1rep 1rep 1rep
72 76.5 81 81 81 81
Snatch Pull 2reps 2reps 2reps 2reps 2reps 2reps
81 81 81 90 90 76.5
Behind the Neck Snatch Grip Press + 3+3 3+3 3+3
Overhead Squat Work to a weight you can maintain with proper form
Back Squat 4reps 4reps 2reps 2reps 3reps
87.5 100 112.5 112.5 100
Heaving Snatch Balance 3reps 3reps 1rep 1rep 1rep
63 72 81 81 81
Box Jump 3 sets of 5 reps *Use highest height possible
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Power Clean 3reps 3reps 3reps
70 70 70
Clean + Jerk 2reps 2reps 2reps 2reps 2reps 2reps
 70 80 80 80 80 80
Clean Pull from Blocks Below the Knee 4reps 4reps 2reps 2reps 2reps 3reps
80 80 90 90 90 80
Clean Pull to Below the Knee 3reps 2reps 2reps 3reps
100 110 110 95
Box Jump 3 sets of 5 reps *Use highest height possible
Day 6
Sprint 6 sets of 30 yards *Sprint 30 yards, rest 20seconds, repeat
Shot Put or Med Ball Backwards Throw 5 sets of 3 Throws for distance
Power Snatch from Blocks Below Knee 3reps 3reps 1rep 1rep
70 70 75 80
Jerk 2reps 2reps 1rep 1rep 1rep 1rep
80 80 90 90 90 90
Clean Pull 3reps 2reps 2reps 2reps 3reps
80 90 100 100 85
Day 7
Full Rest Day: Prepare for week 7

Week Seven
Day 1
Power Snatch from Blocks Above Knee 2reps 2reps 2reps 2reps
63 63 63 63
Clean Grip Snatch 2reps 2reps 1rep 1rep 2reps
72 72 81 81 90
Power Clean 3reps 3reps 3reps
70 70 70
Clean + Jerk 2+1 2+1 1+1 1+1
70 80 90 100
Front Squat 4reps 4reps 4reps 4reps 4reps
68.75 93.75 93.75 93.75 93.75
Day 2
Full Rest Day: Prepare for day 3
Day 3
Power Snatch 4reps 4reps 3reps 3reps
54 58.5 63 63
Clean + Jerk 2+1 2+1 1+1 1+1
70 80 90 100
Clean Pull 2reps 2reps 1rep 1rep 1rep
100 100 110 110 110
Jerk from Behind the Neck 2reps 2reps 1rep 1rep
70 80 90 90
Back Squat 4reps 3reps 3reps
62.5 75 75
Day 4
Full Rest Day: Prepare for day 5
Day 5
Power Clean + Jerk 2+2 1+1 1+1 1+1
70 80 80 80
Clean Pull from Blocks Above the Knee 3reps 2reps 2reps
80 90 90
Clean Pull to the Knee 2reps 2reps 1rep 1rep
90 90 100 100
Back Squat 3reps 3reps 3reps 3reps 3reps 3reps
81.25 93.75 106.25 106.25 106.25 106.25
Day 6
Clean Grip Snatch 3reps 2reps 2reps 1rep 1rep
54 63 72 81 81
Snatch Pull from Blocks Below Knee 3reps 3reps 3reps
81 81 81
Snatch Pull to the Knee 2reps 2reps 2reps
90 90 90
Clean 2reps 1rep 1rep 1rep 1rep
70 80 80 80 80
Jerk from Behind the Neck 2reps 1rep 1rep 1rep
80 90 90 90
Front Squat 3reps 3reps 3reps 3reps
75 75 75 75
Day 7
Full Rest Day: Rest up and prepare for week 8

Week Eight
Day 1
Full Rest Day: Prepare for day 2
Day 2
Clean Grip Snatch 2reps 2reps 2reps 2reps
63 72 72 72
Snatch Pull 2reps 2reps 2reps 2reps 2reps
81 81 81 90 90
Power Clean 2reps 2reps 2reps
70 80 80
Clean + Jerk 1rep 1rep 1rep 1rep 1rep
80 80 80 80 80
Clean Pull to the Knee 3reps 3reps 3reps
90 90 90
Day 3
Full Rest Day: Prepare for day 4
Day 4
Power Snatch 2reps 2reps 2reps 2reps
63 63 72 72
Power Clean & Jerk 1rep 1rep 1rep 1rep
 70 70 70 70
Clean Pull 4reps 2reps 2reps 2reps
80 90 90 90
Front Squat 3reps 3reps 3reps 3reps
87.5 100 100 100
Day 5
Active Rest: Athlete's Choice - Foam roll, stretch
Day 6
Power Snatch 2reps 2reps 2reps 2reps
63 63 72 72
Power Clean & Jerk 2+1 2+1 2+1
70 70 70
Back Squat 4reps 3reps 3reps 3reps 3reps
75 87.5 87.5 87.5 87.5
Day 7
Full Rest Day: Prepare for week 9

Week Nine
Day 1
Snatch 2reps 2reps 2reps 2reps
54 63 72 76.5
Clean + Jerk 2+1 2+1 2+1 2+1
60 70 80 85
Clean Pull 2reps 2reps 2reps
90 90 90
Front Squat 3reps 3reps 3reps
100 100 100
Day 2
Power Snatch 3reps 3reps 3reps 3reps
54 58.5 63 63
Power Clean + Jerk 3+1 3+1 3+1 3+1
60 65 70 70
Back Squat 2reps 2reps 2reps
81.25 81.25 81.25
Day 3
Active Rest: Athlete's Choice - Foam roll, stretch
Day 4
Power Snatch 3reps 3reps 3reps 3reps
54 58.5 63 63
Power Clean + Jerk 3+1 3+1 3+1 3+1
60 65 70 70
Day 5
Rest and prepare for competition
Day 6
 Compete in a meet. If you don't have access to a meet, lift to a max in both the snatch and the clean & jerk
Snatch 1st 2nd 3rd

C&J 1st 2nd 3rd

Day 7
Full Rest Day: Prepare for week 10

Week Ten
Day 1
Behind the Neck Snatch Grip Press + 3+2 3+2 3+2
Overhead Squat Work to a weight you can maintain with proper form
Power Clean + Jerk 2+1 2+1 2+1
70 70 70
Wide Stance Straight Leg Good Morning 3reps 3reps 3reps
Work to a weight you can maintain with proper form
Day 2
Clean Grip Snatch 3reps 2reps 1rep 1rep
63 72 81 81
Clean 2reps 1rep 1rep 1rep
70 80 80 80
Jerk from Behind the Neck 2reps 1rep 1rep
80 90 90
Clean Pull from Blocks Above the Knee 2reps 2reps 2reps
80 80 80
Snatch Press from the Squat 3reps 3reps 3reps
Work to a weight you can maintain with proper form
Front Squat 2reps 2reps 2reps 2reps 2reps 2reps
87.5 100 106.25 106.25 106.25 106.25
Day 3
Active Rest: Athlete's Choice - Foam roll, stretch
Day 4
Behind the Neck Snatch Grip Press 3reps 3reps 3reps
Work to a weight you can maintain with proper form
Clean Grip Snatch 2reps 3reps
63 72
Snatch Pull from Blocks Above the Knee 3reps 3reps 3reps
81 81 81
Clean & Jerk 1rep 1rep 1rep
80 90 90
Back Squat 2reps 2reps 2reps 2reps 2reps
87.5 100 100 100 100
Day 5
Active Rest: Athlete's Choice - Foam roll, stretch
Day 6
 Power Snatch from Blocks Above the Knee 3reps 2reps 2reps
58.5 67.5 67.5
Clean 2reps 2reps 2reps 2reps
70 70 70 70
Clean Pull 3reps 2reps 2reps
90 100 100
Power Clean + Jerk 1+2 1+2 1+2 1+2
70 80 80 80
Front Squat 2reps 2reps 2reps 2reps
87.5 100 112.5 112.5
Day 7
Full Rest Day: Rest and prepare for week 9

Week Eleven
Day 1
Power Snatch 3reps 3reps 3reps 3reps
54 63 63 63
Clean Grip Snatch 2reps 2reps 2reps 1rep 1rep 1rep
70 80 80 90 90 90
Snatch Pulls 2reps 2reps 2reps 2reps
90 90 90 90
Snatch Pull to the Knee 2reps 2reps 2reps
90 90 90
Back Squat 2reps 4reps 4reps 4reps 4reps
87.5 100 100 100 100
Day 2
Behind the Neck Snatch Grip Press 3reps 3reps 3reps
Work to a weight you can maintain with proper form
Power Clean 3reps 3reps 2reps 2reps 2reps
60 70 80 80 80
Jerk from Behind the Neck 2reps 2reps 1rep 1rep 1rep 1rep
80 80 90 90 90 90
Ella Cross 5 Sets of 4 reps
Day 3
Power Clean 2reps 2reps 2reps 2reps
60 70 70 70
Clean Grip Snatch 2reps 2reps 2reps 2reps
72 72 72 72
Clean + Jerk 2+1 1+1 1+1
70 80 90
Clean Pull 2reps 2reps 2reps 2reps
100 100 100 100
Front Squat 2reps 2reps 2reps 2reps 2reps
87.5 100 100 100 100
Day 4
 Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Behind the Neck Press from the Squat 3reps 3reps 3reps
Work to a weight you can maintain with proper form
Jerk from Behind the Neck 2reps 2reps 2reps
70 80 90
Clean Pull to Knee 3reps 2reps 2reps 2reps 2reps
90 100 110 110 110
Day 6
Power Snatch from Blocks Above the Knee 2reps 2reps 2reps
54 63 63
Clean Grip Snatch 2reps 2reps 2reps 2reps 2reps
72 72 72 72 72
Snatch Pull from Blocks Above the Knee 4reps 4reps 4reps 4reps
72 72 72 72
Clean 2reps 2reps 2reps 2reps
70 80 80 80
Clean Pull from Blocks Above the Knee 3reps 2reps 2reps
90 100 100
Front Squat 4reps 3reps 3reps 3reps 3reps
75 93.75 93.75 93.75 93.75
Day 7
Full Rest Day: Recover and prepare for week 12

Week Twelve
Day 1
Full Rest Day: Rest and recover for day 2
Day 2
Power Snatch 3reps 3reps 3reps
63 63 63
Clean Grip Snatch 2reps 2reps 1rep 1rep 1rep
72 72 81 81 81
Snatch Pull 2reps 2reps 2reps 2reps
90 90 90 90
Snatch Pull to the Knee 2reps 2reps 2reps
90 90 90
Back Squat 2reps 2reps 2reps 2reps 2reps
87.5 100 100 100 100
Day 3
Behind the Neck Snatch Grip Press 3reps 3reps 3reps
Work to a weight you can maintain with proper form
Power Clean 3reps 2reps 2reps 2reps
70 80 80 80
Jerk from Behind the Neck 2reps 2reps 1rep 1rep 1rep 1rep
80 80 90 90 90 90
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Power Clean 2reps 2reps 2reps 2reps
60 70 70 70
Clean Grip Snatch 2reps 2reps 2reps 2reps
72 72 72 72
Clean + Jerk 2+1 1+1 1+1
70 80 90
Clean Pull 2reps 2reps 2reps 2reps
100 100 100 100
Front Squat 2reps 2reps 2reps 2reps 2reps
87.5 100 100 100 100
Day 6
Behind the Neck Snatch Grip Press 3reps 3reps 3reps
Work to a weight you can maintain with proper form
Jerk from Behind the Neck 2reps 2reps 2reps
70 80 90
Clean Pull to Knee 3reps 2reps 2reps 2reps 2reps
90 100 110 110 110
Day 7
Power Snatch from Blocks Above the Knee 2reps 2reps 2reps
54 63 63
Clean Grip Snatch 2reps 2reps 2reps 2reps 2reps
72 72 72 72 72
Snatch Pull from Blocks Above the Knee 4reps 4reps 4reps 4reps
72 72 72 72
Clean 2reps 2reps 2reps 2reps
70 80 80 80
Clean Pull from Blocks Above the Knee 3reps 2reps 2reps
90 100 100
Front Squat 4reps 3reps 3reps 3reps 3reps
87.5 100 100 100 100

Week Thirteen
Day 1
Full Rest Day: Rest and recover for week 13
Day 2
Power Snatch 2reps 2reps 2reps
63 63 72
Clean Grip Snatch 2reps 2reps 1rep 1rep
72 72 81 81
Snatch Pull 2reps 2reps 2reps 2reps
90 90 90 90
Power Clean + Push Jerk 2+1 1+1 1+1 1+1
 70 80 80 80
Back Squat 2reps 2reps 2reps 2reps
87.5 100 100 100
Day 3
Active Rest: Athlete's Choice - Foam roll, stretch
Day 4
Power Snatch from Blocks Above the Knee 2reps 2reps 2reps
54 63 63
Clean & Jerk 2reps 2reps 2reps
70 70 70
Clean Pull 2reps 2reps
90 90
Front Squat 3reps 3reps 3reps 3reps
62.5 87.5 87.5 87.5
Day 5
Active Rest: Athlete's Choice - Foam roll, stretch
Day 6
Power Snatch 3reps 3reps
54 54
Clean Grip Snatch 2reps 2reps 2reps
63 63 63
Power Clean + Jerk 1+2 1+2 1+2
70 70 70
Back Squat 4reps 3reps 3reps 3reps
62.5 75 75 75
Day 7
Full Rest Day: Recover and prepare for week 14

Week Fourteen
Day 1
Snatch 2reps 2reps 2reps 1rep
54 63 72 76.5
Clean & Jerk 2reps 2reps 2reps 1rep
60 70 80 85
Clean Pull 2reps 2reps 2reps
85 85 85
Front Squat 2reps 2reps 2reps 2reps
75 87.5 100 106.25
Day 2
Power Snatch 2reps 2reps
54 54
Power Clean + Jerk 2+1 2+1
60 60
Press 3reps 3reps
Work to a moderate weight you can maintain with proper form
Day 3
Active Rest: Athlete's Choice - Foam roll, stretch
Day 4
Power Snatch 2reps 2reps
54 54
Power Clean + Jerk 2+1 2+1
60 60
Jumping Back Squat 3reps 3reps
62.5 62.5
Day 5
Full Rest Day: Rest and prepare for competition tomorrow
Day 6
Compete in a meet or work to a max on the snatch and the clean & jerk
Snatch 1st 2nd 3rd

C&J 1st 2nd 3rd

 3reps
72

ately start again

diately start again

ately start again

ot each set
nds
start again

1rep 1rep
95 95

ediately start
TEP DOWN, repeat
 1rep 1rep
85.5 85.5

1rep
100

TEP DOWN, repeat

ately start again
 1rep 1rep
100 95

iately start again

tart, rest 45seconds
TEP DOWN, repeat

and throw for distance

3reps
85

1rep 1rep
90 90

1rep 1rep
90 90
 iately start again
tart, rest 45seconds
TEP DOWN, repeat

and throw for distance

1rep 1rep
90 90

iately start again

start, rest 45seconds
TEP DOWN, repeat
 1rep 1rep
85.5 85.5

iately start again

start, rest 45seconds
TEP DOWN, repeat
 1+1 1+1
80 80

repeat

3reps 3reps
80 80

1rep 2reps 2reps

81 72 72
2reps
76.5
epeat

3reps
80
he clean & jerk

2reps
106.25
Week One
Day 1
Behind the Neck Snatch Grip Press + 3+3 3+3 3+3
Overhead Squat Work to a weight you can maintain with proper form
Power Clean 4reps 2reps 2reps 2reps 2reps
70 75 80 80 80
Snatch Pull from Blocks Below Knee 2reps 2reps 2reps
81 90 90
Day 2
Press from Split Position 3 sets of 3 reps on each leg
Work to a weight you can maintain with proper form
Canella Cross 10 Sets of 10 reps
Jerk from Behind the Neck 3reps 3reps 3reps
80 80 80
Day 3
Power Snatch 3reps 2reps 1rep 1rep 1rep
63 67.5 72 72 72
Power Clean + Push Jerk 1+2 1+2 1+1 1+1 1+1
70 75 80 80 80
Clean 1rep 1rep 1rep
80 80 80
Jerk 2reps 2reps 2reps 2reps
75 85 85 85
Back Squat 5reps 2reps 2reps 2reps
81.25 93.75 93.75 93.75
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Power Snatch 4reps 2reps 2reps 2reps
58.5 67.5 67.5 67.5
Clean Grip Snatch 2reps 2reps 1rep 1rep 1rep
72 72 81 81 81
Snatch Pull 2reps 2reps 2reps 2reps
90 90 90 90
Jerk 2reps 2reps 2reps 2reps
75 85 85 85
Back Squat 5reps 5reps 3reps 3reps 3reps 3reps
81.25 93.75 106.25 106.25 106.25 106.25
Day 6
Snatch Pull from Blocks Below the Knee 2reps 2reps 2reps
81 90 90
Snatch 3reps 3reps 3reps 3reps
72 72 72 72
Clean 3reps 3reps 3reps 3reps
80 80 80 80
Day 7
Full Rest Day: Recover and prepare for the next week of training
Week One
Day 1
Back Squat 3reps 3reps 3reps 3reps 3reps 3reps
75 87.5 100 100 100 100
Snatch Pull 2reps 2reps 2reps
81 81 81
Power Snatch 1rep 1rep 1rep 1rep 1rep 1rep
54 63 67.5 72 72 72
Snatch Pull to the Knee + Snatch 2+1 2+1 2+1 2+1 2+1
54 63 72 72 72
Snatch Grip Push Press + Overhead Squat 3+3 3+3 3+3
* Based on Snatch 1-RM 67.5 67.5 67.5
Day 2
Sprint 10 sets of 30 yards *Sprint 30 yards, walk back, immediately start next set
Box Jump 15 Box Jumps * Jump up to a height you can hit every rep, step down, reset, re
Power Snatch 3reps 3reps 3reps 3reps
54 63 63 63
Power Clean 3reps 3reps 3reps 3reps
60 70 70 70
Jerk from Behind the Neck 3reps 3reps 3reps 3reps 3reps
60 70 80 80 80
Press 4 sets of 5 reps
Work to a weight you can maintain with proper form. Perform all working sets
Good Morning 4 sets of 4reps
Work to a weight you can maintain with proper form. Perform all working sets
Day 3
Back Squat 3reps 3reps 5reps 5reps 5reps 5reps
75 87.5 100 100 100 100
Clean Pull 3reps 3reps 3reps
90 90 90
Power Clean 1rep 1rep 1rep 1rep 1rep 1rep
60 70 75 80 80 80
Clean Pull to Knee + Clean 2+1 2+1 2+1 2+1 2+1 2+1
60 70 80 80 80 80
Behind the Neck Push-Press + Behind the 3+3 3+3 3+3
Neck Push Jerk
75 75 75
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Back Squat 3reps 3reps 3reps 3reps 3reps
75 87.5 100 100 100
Snatch Pull 2reps 2reps 2reps
54 63 72
Power Snatch 1rep 1rep 1rep 1rep 1rep 1rep
54 63 67.5 72 72 72
Snatch Pull to the Knee + Snatch 2+1 2+1 2+1 2+1 2+1 2+1
 54 63 72 72 72 72
Behind the Neck Snatch Grio Push-Press + 3+3 3+3 3+3
Overhead Squat 67.5 67.5 67.5
Day 6
Back Squat 3reps 3reps 5reps 5reps 5reps 5reps
75 87.5 100 100 100 100
Clean Pull 2reps 2reps
90 90
Power Clean 1rep 1rep 1rep 1rep 1rep 1rep
60 70 75 80 80 80
Clean Pull to Knee + Clean 2+1 2+1 2+1 2+1
60 70 80 80
Behind the Neck Push-Press + Behind the 2+2 2+2 2+2 2+2 2+2
Neck Push Jerk
75 75 75 75 75
Day 7
Full Rest Day: Recover and prepare for Week 2

Week Two
Day 1
Back Squat 3reps 3reps 3reps 3reps 3reps 3reps
75 87.5 100 100 100 100
Snatch Pull 2reps 2reps 2reps
85.5 85.5 85.5
Power Snatch 1rep 1rep 1rep 1rep 1rep 1rep
54 63 67.5 72 72 72
Snatch Pull to the Knee + Snatch 2+1 2+1 2+1 2+1 2+1 2+1
54 63 72 72 72 72
Heaving Snatch Balance 2reps 2reps 2reps
81 81 81
Day 2
Sprint 10 sets of 30 yards *Sprint 30 yards, walk back, immediately start next set
Box Jump 15 Box Jumps *Work up to a height you can jump to every rep. Jump up, step d
Power Snatch 2reps 2reps 2reps
54 63 63
Power Clean 2reps 2reps
60 70
Behind the Neck Jerk 3reps 3reps 3reps 3reps 3reps 3reps
60 70 80 80 80 80
Press 4 sets of 3 reps
Work to a weight you can maintain with proper form.
Hyperextension 4 sets of 8reps
Day 3
Back Squat 3reps 3reps 5reps 5reps 5reps
75 87.5 100 100 100
Clean Pull 2reps 2reps 2reps 2reps
 90 90 90 90
Power Clean 1rep 1rep 1rep 1rep 1rep 1rep
60 70 75 80 80 80
Clean Pull to Knee + Clean 2+1 2+1 2+1 2+1 2+1 2+1
60 70 80 80 80 80
Push-Press + Jerk 2+1 2+1 2+1
75 75 75
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Back Squat 3reps 3reps 3reps 3reps 3reps
75 87.5 100 100 100
Snatch Pull 2reps 2reps 2reps
90 90 90
Power Snatch 1rep 1rep 1rep 1rep 1rep 1rep
54 63 67.5 67.5 67.5 67.5
Snatch Pull to the Knee + Snatch 2+1 2+1 2+1 2+1 2+1
54 63 72 72 72
Behind the Neck Snatch Grio Push-Press + 3+3 3+3 3+3
Overhead Squat 67.5 67.5 67.5
Day 6
Clean Pull 2reps 2reps
90 90
Power Clean 1rep 1rep 1rep 1rep 1rep 1rep
60 70 75 80 80 80
Clean Pull to Knee + Clean 2+1 2+1 2+1 2+1
60 70 80 80
Behind the Neck Push Jerk 2reps 2reps 2reps
80 80 80
Day 7
Full Rest Day: Recover and prepare for Week 3

Week Three
Day 1
Snatch Pull 3reps 3reps 3reps
76.5 76.5 76.5
Power Snatch 1rep 1rep 1rep 1rep 1rep 1rep
54 63 67.5 72 72 72
Snatch Pull to the Knee + Snatch 2+1 2+1 2+1 2+1 2+1
54 63 72 72 72
Day 2
Back Squat 5reps 5reps 5reps 5reps 5reps 5reps
100 100 100 100 100 100
Power Snatch 2reps 2reps 2reps
54 54 54
 Power Clean 2reps 2reps 2reps
60 60 60
Jerk from Behind the Neck 3reps 3reps 3reps 2reps 2reps 2reps
60 70 80 85 85 85
Day 3
Clean Pull 3reps 3reps 3reps
85 85 85
Power Clean 1rep 1rep 1rep 1rep 1rep
60 70 75 75 75
Clean 2reps 2reps 2reps 2reps 2reps
60 70 80 80 80
Jerk 2reps 2reps 2reps
80 80 80
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Power Snatch 2reps 2reps 2reps 2reps
54 63 63 63
Power Clean + Jerk 2+1 2+1 2+1 2+1
60 70 70 70
Press 3 sets of 3 reps
Work to a weight you can maintain with proper form.
Day 6
Back Squat 1RM
Squat to Max
Day 7
Full Rest Day: Recover and prepare for new progression
 1rep 1rep
72 72

ediately start next set

y rep, step down, reset, repeat.

. Perform all working sets with that weight.

. Perform all working sets with that weight.

1rep 1rep
80 80

2+1
 72

5reps
100

2+1
72

ediately start next set

every rep. Jump up, step down, repeat.

3reps
80
2+1
80

1rep
67.5
Week One
Day 1
Hang Snatch 3reps 3reps 3reps 3reps 3reps 3reps
36 36 45 54 63 63
Snatch Pull 5reps 5reps 5reps
72 72 72
Back Squat 5reps 5reps 5reps 5reps 5reps
62.5 75 87.5 87.5 87.5
Press 5reps 5reps 5reps 5reps 5reps 5reps
* Based off 1 rep max snatch 36 36 45 54 63 63
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Hang Clean 3reps 3reps 3reps 3reps 3reps
40 40 60 70 70
Jerk 3reps 3reps 3reps 3reps 3reps
40 40 60 70 70
Clean Pull 5reps 5reps 5reps
80 80 80
Front Squat 5reps 5reps 5reps
87.5 87.5 87.5
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Power Snatch from Blocks Above the Knee 3reps 3reps 3reps
49.5 49.5 49.5
Snatch from Blocks Above the Knee 3reps 3reps 3reps 3reps 3reps 3reps
36 36 45 54 63 63
Back Squat 5reps 5reps 5reps 5reps 5reps
62.5 75 87.5 87.5 87.5
Day 6
Power Clean from Blocks Above the Knee 3reps 3reps 3reps
55 55 55
Jerk 3reps 3reps 3reps 3reps 3reps 3reps
40 40 60 70 70 70
Clean from Blocks Above the Knee 3reps 3reps 3reps 3reps 3reps 3reps
50 50 60 70 70 70
Front Squat 5reps 5reps 5reps
87.5 87.5 87.5
Day 7
Full Rest Day: Recover and prepare for Week 2

Week Two
Day 1
 Hang Snatch 3reps 3reps 3reps 3reps 3reps 3reps
36 36 45 54 63 63
Snatch Pull 5reps 5reps 5reps
72 72 72
Back Squat 5reps 5reps 5reps 5reps 5reps
62.5 75 87.5 87.5 87.5
Press 5reps 5reps 5reps 5reps 5reps 5reps
* Based off 1 rep max snatch 36 36 45 54 63 63
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Hang Clean 3reps 3reps 3reps 3reps 3reps 3reps
40 40 60 70 70 70
Jerk 3reps 3reps 3reps 3reps 3reps 3reps
40 40 60 70 70 70
Clean Pull 5reps 5reps 5reps
80 80 80
Front Squat 5reps 5reps 5reps
87.5 87.5 87.5
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Power Snatch from Blocks Above the Knee 3reps 3reps 3reps
49.5 49.5 49.5
Snatch from Blocks Above the Knee 3reps 3reps 3reps 3reps 3reps 3reps
36 36 45 54 63 63
Back Squat 5reps 5reps 5reps 5reps 5reps
62.5 75 87.5 87.5 87.5
Day 6
Power Clean from Blocks Above the Knee 3reps 3reps 3reps
55 55 55
Jerk 3reps 3reps 3reps 3reps 3reps 3reps
40 40 60 70 70 70
Clean from Blocks Above the Knee 3reps 3reps 3reps 3reps 3reps 3reps
40 40 60 70 70 70
Front Squat 5reps 5reps 5reps
87.5 87.5 87.5
Day 7
Full Rest Day: Recover and prepare for Week 3

Week Three
Day 1
Power Snatch 3reps 3reps 3reps 3reps
45 54 58.5 58.5
Snatch Pull 5reps 5reps
 67.5 67.5
Back Squat 5reps 5reps 5reps 5reps
62.5 75 81.25 81.25
Press 5reps 5reps 5reps
* Based off 1 rep max snatch 45 49.5 49.5
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Power Clean 3reps 3reps 3reps 3reps
50 60 65 65
Jerk 3reps 3reps 3reps 3reps
50 60 65 65
Clean Pull from Blocks Above the Knee 5reps 5reps
75 75
Front Squat 3reps 3reps 3reps 3reps
62.5 75 81.25 81.25
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Power Snatch from Blocks Above the Knee 3reps 3reps 3reps
49.5 49.5 49.5
Snatch from Blocks Above the Knee 3reps 3reps 3reps 3reps 3reps 3reps
36 36 45 54 63 63
Back Squat 5reps 5reps 5reps 5reps 5reps
62.5 75 87.5 87.5 87.5
Day 6
Power Clean from Blocks Above the Knee 3reps 3reps 3reps
55 55 55
Jerk 3reps 3reps 3reps 3reps 3reps 3reps
40 40 60 70 70 70
Clean from Blocks Above the Knee 3reps 3reps 3reps 3reps 3reps 3reps
40 40 60 70 70 70
Front Squat 5reps 5reps 5reps
87.5 87.5 87.5
Day 7
Full Rest Day: Recover and prepare for Week 4

Week Four
Day 1
Snatch 3reps 3reps 3reps 3reps 3reps 3reps
45 54 63 67.5 72 72
Snatch Pull 5reps 5reps 5reps
81 81 81
Back Squat 5reps 5reps 5reps 5reps 5reps 5reps
62.5 75 87.5 93.75 100 100
 Press 5reps 5reps 5reps 5reps 5reps 5reps
* If Choosing Based on Snatch 1RM 45 54 63 67.5 67.5 67.5
* If Choosing Based on Press 1RM 50 60 70 75 75 75
Enter your Press 1RM Here --> 100
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Clean & Jerk 3reps 3reps 3reps 3reps 3reps 3reps
50 60 70 75 80 80
Clean Pull 5reps 5reps 5reps
85 85 85
Front Squat 5rep Max
Work up to a 5RM while maintaining proper form
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Snatch from Blocks Above the Knee 3rep Max
Work up to a 3RM while maintaining proper form
Power Snatch from Blocks Above the Knee 5reps 5reps 5reps
76.5 76.5 76.5
Back Squat 5reps 5reps 5reps 5reps 5reps 5reps
62.5 75 87.5 93.75 100 100
Press 5reps 5reps 5reps 5reps 5reps 5reps
* If Choosing Based on Snatch 1RM 45 54 63 67.5 67.5 67.5
* If Choosing Based on Press 1RM 50 60 70 75 75 75
Enter your Press 1RM Here --> 100
Day 6
Clean from Blocks Above the Knee 3rep Max
Work up to a 3RM while maintaining proper form
Jerk 3rep Max
Work up to a 3RM while maintaining proper form
Power Clean from Blocks Above the Knee 5reps 5reps 5reps
65 65 65
Front Squat 3reps 3reps 3reps
100 100 100
Day 7
Full Rest Day: Recover and prepare for Week 5

Week Five
Day 1
Hang Snatch from Above the Knee 2reps 2reps 2reps 2reps 2reps 2reps
45 54 63 67.5 67.5 67.5
Snatch Pull 3reps 3reps 3reps
76.5 76.5 76.5
Back Squat 3reps 3reps 3reps 3reps 3reps 3reps
 62.5 75 87.5 93.75 93.75 93.75
Press 3reps 3reps 3reps 3reps 3reps
* Based off 1 rep max snatch 45 49.5 54 54 54
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Clean from Blocks Above the Knee 2reps 2reps 2reps 2reps 2reps 2reps
50 60 70 75 75 75
Jerk 2reps 2reps 2reps 2reps 2reps 2reps
50 60 70 75 75 75
Clean Pull from Blocks Above the Knee 3reps 3reps 3reps
83 83 83
Front Squat 3reps 3reps 3reps 3reps 3reps 3reps
62.5 75 87.5 93.75 93.75 93.75
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Snatch from Blocks Above the Knee 2reps 2reps 2reps 2reps 2reps 2reps
45 54 63 67.5 67.5 67.5
Power Snatch from Blocks Above the Knee 3reps 3reps 3reps
63 63 63
Back Squat 3reps 3reps 3reps 3reps 3reps 3reps
62.5 75 87.5 93.75 93.75 93.75
Press 3reps 3reps 3reps 3reps 3reps
* Based off 1 rep max snatch 45 49.5 54 54 54
Day 6
Clean from Blocks Above the Knee 2reps 2reps 2reps 2reps 2reps 2reps
50 60 70 75 75 75
Jerk 2reps 2reps 2reps 2reps 2reps 2reps
50 60 70 75 75 75
Power Clean from Blocks Above the Knee 3reps 3reps 3reps
60 60 60
Front Squat 3reps 3reps 3reps
93.75 93.75 93.75
Day 7
Full Rest Day: Recover and prepare for Week 6

Week Six
Day 1
Snatch Pull + Snatch 3+1 3+1 3+1 3+1 3+1 3+1
45 54 63 67.5 76.5 76.5
Front Squat + Press * 5reps 5reps 5reps 5reps 5reps 5reps
* Based on PRESS 1-RM 40 50 60 60 60 60
** 1 Rep = 1 Front Squat + 1 Press
Enter your Press 1RM Here --> 100
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Clean Pull + Clean 3+1 3+1 3+1 3+1 3+1 3+1
50 60 70 75 75 75
Jerk 3reps 3reps 3reps 3reps 3reps 3reps
50 60 70 75 75 75
Back Squat 5reps 5reps 5reps 5reps 5reps 5reps
62.5 75 87.5 93.75 93.75 93.75
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Snatch from Blocks Above the Knee 3reps 3reps 3reps 3reps 3reps 3reps
45 54 63 67.5 72 72
Power Snatch from Blocks Above the Knee 5reps 5reps 5reps 5reps
54 54 54 54
Front Squat + Press * 3+3 3+3 3+3 3+3 3+3 3+3
* Based on PRESS 1-RM 40 50 60 60 60 60
Enter your Press 1RM Here --> 100
Day 6
Clean from Blocks Above the Knee 3reps 3reps 3reps 3reps 3reps 3reps
50 60 70 75 75 75
Jerk 3reps 3reps 3reps 3reps 3reps 3reps
50 60 70 75 75 75
Power Clean from Blocks Above the Knee 5reps 5reps 5reps 5reps
55 55 55 55
Back Squat 5reps 5reps 5reps 5reps 5reps 5reps
62.5 75 87.5 93.75 93.75 93.75
Day 7
Full Rest Day: Recover and prepare for Week 7

Week Seven
Day 1
Power Snatch 2reps 2reps 2reps 2reps
45 54 63 63
Snatch Pull 3reps 3reps
72 72
Back Squat 3reps 3reps 3reps 3reps
62.5 75 87.5 87.5
Press 3reps 3reps
* Based off 1 rep max snatch 45 45
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
 Power Clean 2reps 2reps 2reps 2reps
50 60 70 70
Jerk 2reps 2reps 2reps 2reps
50 60 70 70
Clean from Blocks Below the Knee 3reps 3reps
80 80
Front Squat 3reps 3reps 3reps 3reps
62.5 75 87.5 87.5
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Snatch 2reps 2reps 2reps 2reps
45 54 63 63
Power Snatch from Blocks Above the Knee 3reps 3reps
54 54
Back Squat 3reps 3reps 3reps 3reps
62.5 75 87.5 87.5
Day 6
Clean & Jerk 2reps 2reps 2reps 2reps
50 60 70 70
Power Clean from Blocks Above the Knee 3reps 3reps
60 60
Front Squat 3reps 3reps
87.5 87.5
Day 7
Full Rest Day: Recover and prepare for Week 8

Week Eight
Day 1
Snatch from Blocks Below the Knee 3rep Max
Work up to a 3RM
Snatch Pull from Blocks Below the Knee 3reps 3reps 3reps
90 90 90
Back Squat 3rep Max
Work up to a 3RM
Press 3reps 3reps 3reps 3reps
* If Choosing Based on snatch 1RM 45 54 63 63
* If Choosing Based on Press 1RM 50 60 70 70
Enter your Press 1RM Here --> 100
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Snatch 2reps 2reps 2reps 2reps 2reps 2reps
45 54 63 67.5 72 76.5
Power Snatch from Blocks Above the Knee 3reps 3reps 3reps
 67.5 67.5 67.5
Back Squat 3reps 3reps 3reps 3reps 3reps 3reps
62.5 75 87.5 100 106.25 112.5
Press 3reps 3reps 3reps 3reps
* If Choosing Based on snatch 1RM 45 54 63 63
* If Choosing Based on Press 1RM 50 60 70 70
Enter your Press 1RM Here --> 100
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Clean from Blocks Below the Knee 3rep Max 3reps 3reps 3reps 3reps 3reps
* Work up to 3RM, THEN do remaining sets 3RM 60 70 75 80 85
Front Squat 3rep Max
Work up to a 3RM
Day 6
Clean 2reps 2reps 2reps 2reps 2reps 2reps
50 60 70 75 80 85
Jerk 2reps 2reps 2reps 2reps 2reps 2reps
50 60 70 75 80 85
Clean from Blocks Below the Knee 3reps 3reps 3reps
70 70 70
Front Squat 3reps 3reps 3reps
112.5 112.5 112.5
Day 7
Full Rest Day: Recover and prepare for Week 9

Week Nine
Day 1
Hang Snatch 3reps 2reps 2reps 2reps 1rep 1rep
45 54 63 67.5 72 76.5
Snatch Pull from Blocks Below the Knee 3reps 3reps 3reps
90 90 90
Back Squat 3reps 3reps 3reps 2reps 2reps 2reps
62.5 75 87.5 93.75 100 100
Press 3reps 3reps 3reps 3reps
* Based off 1 rep max snatch 54 63 63 63
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Hang Clean 3reps 3reps 3reps 2reps 1rep 1rep
50 60 70 75 80 85
Jerk 3reps 3reps 3reps 2reps 3reps 3reps
50 60 70 75 80 80
Front Squat 3reps 2reps 2reps 2reps
87.5 112.5 112.5 112.5
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Snatch from Blocks Below the Knee 3reps 3reps 3reps 2reps 2reps 2reps
45 54 63 67.5 72 72
Power Snatch from Blocks Below the Knee 3reps 3reps 3reps
63 63 63
Back Squat 3reps 3reps 3reps 2reps 2reps 2reps
62.5 75 87.5 93.75 100 100
Day 6
Hang Clean 3reps 3reps 3reps 2reps 2reps 2reps
50 60 70 75 80 80
Jerk 3reps 3reps 3reps 2reps 2reps 2reps
50 60 70 75 80 80
Clean from Blocks Below the Knee 3reps 3reps 3reps
70 70 70
Front Squat 3reps 2reps 2reps 2reps
87.5 112.5 112.5 112.5
Day 7
Full Rest Day: Recover and prepare for Week 10

Week Ten
Day 1
Snatch Pull + Snatch 3+1 3+1 3+1 3+1 3+1 3+1
45 54 63 67.5 72 76.5
Front Squat + Press * 3+3 3+3 3+3 3+3
* Based on Front Squat 1RM 50 65.625 65.625 65.625
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Clean Pull + Clean 3+1 3+1 3+1 3+1 3+1 3+1
50 60 70 75 80 87.5
Jerk 1rep 1rep 1rep 1rep 1rep 1rep
50 60 70 75 80 87.5
Back Squat 3reps 3reps 2reps 2reps 2reps 2reps
62.5 75 87.5 93.75 106.25 106.25
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Snatch from Blocks Below the Knee 2reps 2reps 2reps 2reps 2reps 2reps
45 54 63 67.5 72 76.5
Power Snatch from Blocks Above the Knee 3reps 3reps 3reps 3reps
63 67.5 67.5 67.5
Front Squat + Press * 3reps 3reps 3reps 3reps 3reps
* Based on C&J 1RM 40 52.5 52.5 52.5 52.5
 ** 1 Rep = 1 Front Squat + 1 Press
Day 6
Clean from Blocks Below the Knee 2reps 2reps 2reps 2reps 2reps 2reps
50 60 70 75 80 90
Power Clean from Blocks Above the Knee 3reps 3reps 3reps 3reps
75 75 75 75
Back Squat 3reps 3reps 3reps 3reps 2reps 2reps
62.5 75 87.5 93.75 100 106.25
Day 7
Full Rest Day: Recover and prepare for Week 11

Week Eleven
Day 1
Power Snatch 2reps 2reps 2reps 2reps
45 54 63 63
Snatch Pull 3reps 3reps
72 72
Back Squat 3reps 3reps 3reps 3reps
62.5 75 87.5 87.5
Press 3reps 3reps
* Based off Jerk 1RM 50 50
Enter your Jerk 1RM Here --> 100
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Power Clean & Jerk 2reps 2reps 2reps 2reps
50 60 70 70
Jerk 2reps 2reps 2reps 2reps
50 60 70 70
Front Squat 3reps 3reps 3reps 3reps
62.5 75 87.5 87.5
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Snatch 2reps 2reps 2reps 2reps
45 54 63 63
Power Snatch 3reps 3reps
54 54
Back Squat 3reps 3reps 3reps 3reps
62.5 75 87.5 87.5
Press 3reps 3reps
* Based off Jerk 1RM 50 50
Enter your Jerk 1RM Here --> 100
Day 6
 Clean & Jerk 2reps 2reps 2reps 2reps
50 60 70 70
Jerk 2reps 2reps 2reps 2reps
50 60 70 70
Power Clean 3reps 3reps 3reps
60 60 60
Front Squat 3reps 3reps
87.5 87.5
Day 7
Full Rest Day: Recover and prepare for Week 12

Week Twelve
Day 1
Snatch 2reps 2reps 2reps 2reps 1rep 1rep
45 54 63 67.5 76.5 81
Snatch Pull 3reps 3reps 3reps
99 99 99
Back Squat 3reps 3reps 3reps 3reps 2reps 2reps
62.5 75 87.5 93.75 100 106.25
Press 3reps 3reps 3reps 3reps 2reps 2reps
* If Choosing Based on snatch 1RM 45 54 63 67.5 72 76.5
* If Choosing Based on Press 1RM 50 60 70 75 80 85
Enter your Press 1RM Here --> 100
Day 2
Active Rest: Athlete's Choice - Foam roll, stretch
Day 3
Clean & Jerk 2reps 2reps 2reps 2reps 1rep 1rep
50 60 70 75 80 80
Clean Pulls 3reps 3reps 3reps
90 90 90
Front Squat 3reps 3reps 3reps 3reps 3reps 3reps
62.5 75 87.5 100 100 100
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Clean + Jerk 3reps 3reps 3reps 1rep * 1rep * 1rep *
* 1rep = 2 Clean + 1 Jerk 70 75 80 85 90 95
Clean Pull 3reps 3reps 3reps 3reps
105 105 105 105
Back Squat 3reps 3reps 3reps 3reps 2reps 2reps
62.5 75 87.5 93.75 100 106.25
Day 6
Power Snatch 2reps 2reps 2reps 2reps 1rep 1rep
45 54 63 67.5 72 76.5
Power Clean + Jerk 3reps 3reps 3reps
 70 70 70
Front Squat 1rep 1rep 1rep
125 125 125
Day 7
Full Rest Day: Recover and prepare for the final week of the progression!

Week Thirteen
Day 1
Snatch 1rep 1rep 1rep 1rep
54 63 72 76.5
Clean & Jerk 1rep 1rep 1rep 1rep
60 70 80 85
Front Squat 2reps 2reps 2reps 2reps
75 87.5 100 106.25
Press 3reps 3reps 3reps 3reps
* If Choosing Based on snatch 1RM 54 54 54 54
* If Choosing Based on Press 1RM 60 60 60 60
Enter your Press 1RM Here --> 100
Day 2
Power Snatch 2reps 2reps 2reps
54 58.5 63
Power Clean + Jerk 2+1 2+1 1+1
60 65 70
Day 3
Power Snatch 2reps 2reps 1rep
54 58.5 63
Power Clean + Jerk 2+1 2+1 2+1
60 60 60
Back Squat 3reps 3reps 3reps
100 100 100
Day 4
Active Rest: Athlete's Choice - Foam roll, stretch
Day 5
Active Rest: Light stretching and mobilization to prepare for meet or maxing out tomorrow
Day 6
Compete in a meet or work to a max on the snatch and the clean & jerk
Snatch 1st 2nd 3rd

C&J 1st 2nd 3rd

3reps
63

5reps
63

3reps
63
3reps
63

5reps
63

3reps
63
3reps
63

5reps
100
5reps
100
3+1 3+1
76.5 76.5
3+1
75
3reps
75
5reps
93.75

3reps 3reps
72 72

3reps
75
3reps
75

5reps
93.75
2reps 2reps
81 81
3reps 3reps
112.5 112.5

3reps 3reps
90 90

2reps 2reps
90 90
2reps 2reps
90 90

1rep
81

2reps
100

1rep
90
3reps
80
2reps 2reps
72 72

2reps
100

2reps 2reps
80 80
2reps 2reps
80 80

3+1 3+1 3+1

76.5 76.5 76.5

3+1 3+1 3+1

87.5 87.5 87.5
1rep 1rep 1rep
87.5 87.5 87.5
2reps 2reps
106.25 106.25

2reps 2reps 2reps

81 81 81
2reps 2reps 2reps
90 90 90

2reps 2reps 2reps

106.25 106.25 106.25
 1rep 1rep 1rep 1rep 1rep
85.5 90 81 85.5 90

2reps 2reps 2reps 2reps

112.5 118.75 125 125

stretch

1rep
80

stretch

1rep * 1rep * 1rep * 1rep *

100 90 95 100

2reps 2reps 2reps

112.5 118.75 118.75

1rep 1rep 1rep

81 81 81
of the progression!

morrow