WEEK1
Day1
BackSquat
MuscleSnatch
SnatchBalance
SnatchExtensionw/PauseatKnee
BodyBuilding
60/5
60/3
60/3
(90/3)4
Day2
BroadJumptoVerticalJump
PowerSnatchBlocksPowerPosition+OverheadSquat
PushJerk
SnatchRDL
BodyBuilding
10Attempts
60/3+3
(65/3+3)5
60/3
(70/2)2
(85/4)4
Day3
TripleJumps
PowerCleanBlocksPowerPosition+PushPress
FrontSquat
RDL
UnilateralSquats*
BodyBuilding
*(YourChoice:Lunges,Stepups,Bulgarian,etc.)
Day4
PowerSnatch
PowerClean+PushJerk
CleanExtensionw/PauseatKnee
BodyBuilding
Day5
BackSquat
Snatch
Clean+jerk
70/5
(75/5)5
(65/2)5*GoUpIfPossible
70/3
80/2
(85/2)4
10Attempts
60/3
(65/3)5
60/4
70/4
(85/4)4
4x5eachleg
60/4
60/4
(90/3)4
(70/4)4
(70/4)4
60/2
60/3
60/3+2
70/2
70/3
70/3+2
(75/2)4
(75/4)5
(80/2)6
(80/3)4
(80/3+1)4
WEEK2
Day1
BackSquat
MuscleSnatch
SnatchBalance
SnatchExtensionw/PauseatKnee
BodyBuilding
60/5
70/10
(75/5)3
WorktoHEAVYSINGLE,thendo(90/2)3ofHeaviestSinglemade
60/3
70/3
80/2
(85/2)4*GoUpifPossible
(90/4)4
Day2
BroadJumptoVerticalJump
SnatchBlockPowerPosition
PushJerk
SnatchRDL
BodyBuilding
10Attempts
60/3
65/3
60/3
70/2
(90/4)5
(70/3)5
(75/2)2
Day3
TripleJumps
CleanBlocksPowerPosition
PushPress
FrontSquat
RDL
BodyBuilding
10Attempts
60/3
65/3
60/3
65/3
60/3
70/3
(90/4)5
(70/3)5
(70/2)5
(80/3)4
Day4
BoxJumps
PowerSnatch
PowerClean+PushJerk
CleanExtensionw/PauseatKnee
UnilateralSquats*
BodyBuilding
*(YourChoice:Lunges,Stepups,Bulgarian,etc.)
Day5
BackSquat
Snatch
Clean+Jerk
5x3
60/3
70/3
60/3
70/3
(90/4)4
4x5eachleg
60/3
60/3
60/3+2
70/3
70/3
70/3+2
(75/2)4
(75/2)4
(80/3)6
(80/3)4
(80/3+1)4
(80/2)4
WEEK3
Day1
BackSquat
Snatchw/oMovingFeet
SnatchBalance
SnatchExtensionw/oMovingFeet
BodyBuilding
60/5
60/3
60/3
(95/4)4
Day2
ReactiveJumps
SnatchBlocksPowerPosition
PushJerk+Jerk
SnatchRDL
BodyBuilding
6Setsof3ReactiveJumps
60/3
65/3
(70/2)6*GoUpIfPossible
60/1+2
70/1+2
65/1+2
(80/1+1)5
(95/4)5
Day3
BroadJumps
CleanBlocksPowerPosition
BehindNeckPushPress
FrontSquat
RDL
BodyBuilding
10Attempts
60/3
65/3
60/3
65/3
60/3
70/3
(95/4)5
Day4
BoxJumps
PartialBackSquat
SnatchPulltoHip+PowerSnatch
CleanPulltoHip+PowerClean
CleanExtensionw/PauseatKnee
5x3
(110/2)3
60/3
60/3
(95/4)4
Day5
BackSquat
Snatch
Clean+Jerk
60/3
60/3
60/3+2
70/5
(70/3)4
70/3
(75/5)5
80/2
(85/2)4*GoUpifPossible
(70/2)6*GoUpIfPossible
(70/2)5
(80/3)5
70/3
70/3
(75/2)4
(75/2)4
70/3
70/3
70/3+2
(80/3)6
(80/3)4*GoUpIfPossible
(80/3+1)4*GoUpIfPossible
WEEK4
Day1
BackSquat
Snatchw/oMovingFeet
SnatchBalance
SnatchPulltoHip+SnatchExtension
BodyBuilding
60/4
60/3
60/3
(100/2)5
Day2
ReactiveJumps
SnatchBlockPowerPosition
PushJerk+Jerk
SnatchRDL
BodyBuilding
6Setsof3ReactiveJumps
WorkuptoHeavySingle,thenperform(90/2)4ofheaviestsingle.
60/1+2
70/1+2
65/1+2
(80/1+1)5*GoUpIfPossible
(100/3)5
Day3
BroadJumps
CleanBlocksPowerPosition
PushPress
FrontSquat
RDL
BodyBuilding
10Attemps
WorkuptoHeavySingle,thenperform(90/2)4ofheaviestsingle.
60/4
(65/4)4
60/4
70/4
(80/4)4
(100/3)5
Day4
BoxJumps
PartialBackSquat
PowerSnatch'
PowerClean+PushJerk
CleanPulltoHip+CleanExtension
BodyBuilding
5x3
(115/2)3
60/3
60/3
(100/2)5
Day5
BackSquat
Snatch
Clean&Jerk
60/3
60/2
60/2
70/4
(80/4)4
(70/3)4*GoUpIfPossible
70/3
80/2
85/1
70/3
70/3
(75/2)2
(75/2)2
(80/1)3
(80/1)3
70/3
70/2
70/2
(80/3)6
80/2
80/2
(85/2)4
(85/2)4
(90/1)5*GoUpIfPossible