Week 1 of 12
Tuesday
Power Clean - 70% x 3 x 5
Power Jerk (% of split jerk) - 60% x 3 x 5
Push Press - 70% x 5 x 5
4 sets; no rest:
2 min jump rope
10 pull-ups
10 push-ups
If you feel good, take the weights up
Wednesday
Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4
Clean Pull - 90% x 3 x 4
Front Squat - 70% x 4 x 5
If you feel good, take the weights up
Thursday
Hang Muscle Snatch - 5x3
Power Snatch - 70% x 3 x 5
Snatch Push Press + OHS - 70% (of sn) x 5+1 x 5
5 sets; no rest (w 2 DBs):
5 DB hang power snatch
5 DB hang power clean
5 DB push press
If you feel good, take the weights up
Friday
Rest Day
Saturday
Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4
Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80%
x 1+1 x 4
Back Squat - 75% x 3 x 5
Good Morning - 3x5
Press - 3 x 8
If you feel good, go up on the last 80% sets of snatch and
CJ and on squats.
Sunday
Rest Day
Monday
Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3
Snatch Pull - 95% (of sn) x 3 x 4
Back Squat - 75% x 6 x 5
SLDL - 3x5
If you went heavier last week than the prescribed weights,
aim to add weight to
at least one set today, and to as many as you can. This goes
for the entire
week.
Week 2 of 12
Tuesday
Power Clean - 75% x 3 x 5
Power Jerk (% of split jerk) - 65% x 3 x 5
Push Press - 75% x 5 x 5
4 sets; no rest; alternate arms after each set:
5 KB swing high-pull
5 KB snatch
5 KB overhead squat
Wednesday
Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x
3+1 x 3
Clean Pull - 95% (of clean) x 3 x 4
Front Squat - 75% x 4 x 5
Thursday
Hang Muscle Snatch - 5x3
Power Snatch - 75% x 3 x 5
Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5
3 sets; no rest:
600 m row
25 push ball (6-8# ball)
Friday
Rest Day
Saturday
Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2
Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3,
80% x 1+1 x 2, 85% x
1+1 x 2
Back Squat - 80% x 3 x 5
Good Morning - 3x5
Press - 3 x 8
Sunday
Rest Day
Monday
Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM
Snatch Pull - 100% (of sn) x 3 x 4
Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM
SLDL - 3x5
Take as many additional sets as you need to find your RMs.
Week 3 of 12
Tuesday
Hang Muscle Snatch - 5 x 3
Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM
Snatch Push Press + Overhead Squat - 70% (of snatch) x 5+1,
75% x 5+1, 78% x
5+1, max 5+1
3 sets; no rest:
1 min jump rope
10 pull-ups
Wednesday
Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x
3+1, 80% x 3+1, max 3+1
Clean Pull - 100% (of clean) x 3 x 4
Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM
Thursday
Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM
Power Jerk - 60% (of jerk) x 3, 65% x 3, 68% x 3, 3RM
Push Press - 70% x 5, 75% x 5, 78% x 5, 5RM
3 sets; no rest:
300 m row @ 75% effort
10 push-ups
Friday
Rest Day
Saturday
Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1,
heavy single
Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3,
80% x 1+1 x 2, 85% x
1+1 , 90% x 1+1, heavy 1+1
Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM
Good Morning - 3x5
Press - 8RM
Sunday
Rest Day
Monday
Snatch - 60%x2, 65%x2x2, 70%x2x3
Snatch Pull - 90%x2x2, 95%x2x2
Back Squat - 70% x 4 x 5
This is a recovery week, so it should feel fairly easy, Next
week will start
loading again.
Week 4 of 12
Tuesday
Power Clean - 70% x 2 x 5
Power Jerk - 60% (of split jerk) x 2 x 5
Push Press - 70% x 3 x 3
At ~75% effort:
1000 m row
Wednesday
Clean & Jerk - 60% x2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
Front Squat - 70% x 3 x 5
Thursday
Power Snatch - 70% x 2 x 5
Snatch Push Press + Overhead Squat - 70% (of sn) x 3+1 x 4
Press - 3 x 5 (use last week's weight)
3 ladders of 3-5-7 reps each:
KB swing
1-arm KB clean + push press
Friday
Rest Day
Saturday
Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
Back Squat - 75% x 2 x 4
Sunday
Rest Day
Monday
Snatch - 60%x3, 65%x3, 70%x2, 75x2x4
Snatch Pull - 100% (of sn) x 3 x 4
Back Squat - 75% x 4 x 5
SLDL - 3x5
Week 5 of 12
Tuesday
Power Clean - 70%x3, 75%x3, 80% x 2 x 4
Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4
Push Press - 70% x 5, 75% x 5, 80% x 3 x 3
2-4-6-8-10-8-6-4-2 reps of:
Pull-ups
Dips
Wednesday
Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
Clean Pull - 100% (of clean) x 3 x 4
Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3
Thursday
Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 4
Snatch HIgh-Pull - 75% (of snatch) x 3 x 5
Snatch Push Press + Overhead Squat - 70% x 5+1, 75% x 5+1,
80% x 3+1 x 3
3 sets; 1 min rest:
500 m row sprint
15 Kb swings
Friday
Rest Day
Saturday
Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy
single
Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1,
85%x1+1, 90%x1+1, heavy single
Back Squat 75% x3, 80%x3x4
Good Morning - 3x5
Press - 3x6
Sunday
Rest Day
Monday
Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3
Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2
Back Squat - 70%x4, 75%x4, 80%x4x3
SLDL - 3x5
Just like last week, increase the weights on the heaviest
sets of each exercise
if you're feeling good.
Week 6 of 12
Tuesday
Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2
Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2,
75%x2x2
Push Press - 70%x5, 75%x5, 80%x3x3
7 sets; no rest:
5 DB power clean
5 DB push press
5 DB bent row
Wednesday
Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1,
80%x2+1 x 3
Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2
Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2
Thursday
Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2
Snatch High-Pull - 75% (of sn) x3x2, 80%x3x3
Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1,
75%x3+1, 80%x3+1,
85%x3+1x2
20-15-10-5 reps, no rest:
Chin-ups
Push-ups
Friday
Rest Day
Saturday
Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy
single
Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1,
85%x1+1, 90%x1+1, heavy single
Back Squat 75% x3, 80%x3x2, 85%x3x2
Good Morning - 3x5
Press - 3x6
Sunday
Rest Day
Monday
Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2
Back Squat - 70%x4, 75%x4, 80%x4, 4RM
SLDL - 3x5
Week 7 of 12
Tuesday
Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2,
2RM
Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM
5 sets; no rest:
8 KB swings
4 KB clean + push press/arm
Wednesday
Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1,
80%x2+1, 2+1RM
Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2
Front Squat - 70%x3, 75%x3, 80%x3, 85%x3, 3RM
Thursday
Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
Snatch High-Pull - 75% (of sn) x3, 80%x3x3
Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1,
75%x3+1, 80%x3+1,
85%x3+1, 3+1RM
3 sets; no rest:
500 m row
15 chin-ups
Friday
Rest Day
Saturday
Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy
single
Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1,
85%x1+1, 90%x1+1, heavy single
Back Squat 75% x3, 80%x3x2, 85%x3, 3RM
Good Morning - 3x5
Press - 1RM
Sunday
Rest Day
Monday
Snatch - 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3
Snatch Pull - 90% (of sn) x 2, 95%x2, 100%x2
Back Squat - 70%x3, 75%x3, 80%x2x3
Week 8 of 12
Tuesday
Power Clean - 70%x2, 75%x2, 80%x1x3
Power Jerk - 60% (of split jrk) x2, 65%x2, 70%x1x3
Push Press - 70%x3, 75%x3x2
Alternating 30 seconds of high effort and 30 seconds of low
effort, row 1500 m
Wednesday
Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets
Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2
Front Squat - 70%x3, 75%x2x3
Thursday
Power Snatch - 70%x2, 75%x2, 80%x1x3
Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2
Jerk Bnk - 60%x2, 65%x2, 70%x2x3
3 sets; no rest:
10 KB swings
10 KB clean/arm
10 KB push press/arm
Friday
Rest Day
Saturday
Snatch - 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4
Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80%, 85% x 4
sets
Back Squat - 70%x2, 75%x2, 80% x 2 x 2
Sunday
Rest Day
Monday
Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3
Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x
3 sets
Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2
Front Squat - 60%x3, 70%x3, 80%x3, 85%x3x4
This next 4-week block is based on programming by Bob
Takano. Check out his
book here. Week 9 of 12
Tuesday
Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3,
70%x2x3
Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75%
x 3 sets, 70% x
2+1 x 3 sets
Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3
5 sets; 30 sec rest between sets:
10 push-ups (on DBs)
10 renegade rows/arm
Wednesday
Power Jerk - 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2,
70%x3) x 2
Press - 4 x 4 -
challenging weight but smooth reps; no grinds
4 sets; no rest:
15 KB swings
10 pull-ups
Thursday
Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1,
90%x1+1) x 2
Snatch Pull - 105%x3x5
Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4
Friday
Rest Day
Saturday
Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2
sets, 75% x 2 sets
Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets,
75% x 2 sets
Clean Pull - 85% (of cln) x 2, 95%x2, 105%x2x3
Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2
Sunday
Rest Day
Monday
Snatch - heavy single, (90%x1, 95%x1, HS) x 3
Clean & Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3
Clean Pull - 105% (of cln) x 2 x 5
Front Squat - heavy single, (90%x1, 95%x1, HS) x 3
On snatch, Cj and FS, work up to a heavy single. Then 3
times, drop down to 90%
of that HS for a single, then 95% for a single, then try to
repeat that heavy
single.
Week 10 of 12
Tuesday
Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3
Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1,
HS) x 3
Snatch Balance - 70% (of sn) x 3 x 4
4 sets; 30 sec rest after each set:
5 box jumps
10 1-arm KB swings/arm
Wednesday
Jerk - 70%x2, 80%x2, 85%x2x2, 90%x2x2
Good morning - 4x5
15-12-9-5 reps of:
Chin-ups
DB push press
Thursday
Snatch - heavy single; 85%x2x4
Clean & Jerk - heavy single; 85%x2+1x4
Snatch Pull - 105% (of sn) x 2 x 5
Back Squat - heavy single, (90%x1, 95%x1, HS) x 3
Friday
Rest Day
Saturday
Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1,
80%x1)x3
Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1,
(70%x2+1, 75%x1+1, 80%x1+1)x3
Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3
Clean Pull - 90% (of cln) x3, 100%x3x4
Sunday
Rest Day
Monday
Snatch - heavy single, 90% of HS x 1, 95% of HS x1,100% of
HS x1, 90%x2x3
Clean & Jerk - heavy single, 90% ofHS x1+1, 95% of HS
x1+1, 100% of HS x1+1,
90%x1+1 x3
Clean Pull - 95% (of cln) x 2 x 5
Front Squat - heavy single, 90% of HS x 1, 95% of HS x1,100%
of HS x1, 90%x2x3
Week 11 of 12
Tuesday
Power Snatch - heavy single; 90% of HSx1, 95% of HS x1, 100%
of HS x 1
Power Clean + Power Jerk - heavy single; 90% of HSx1+1, 95%
of HS x1+1, 100%
of HS x 1+1
Snatch Pull - 105% (of sn) x 3 x 5
3 sets; no rest:
5 DB overhead lunge/leg
10 hanging leg raises
Wednesday
Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2
Snatch Balance - 75% (of sn) x 2 x 4
Good Morning - 4x5
5 sets; no rest:
8 DB row/arm
8 alternating DB press/arm
Thursday
Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1,
90%x2+1, 95%x1+1
Clean Pull - 100% (of cln) x 2, 105% x 2 x 4
Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1,
100% of HS x 1) x 3
Friday
Rest Day
Saturday
Snatch - 60%x2, 70%x2, 80%x2, 85%x2 x 2
Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1),
85%x2+1
Snatch Pull - 105% (of sn) x 2 x 3
Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2
Sunday
Rest Day
Monday
Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1,
85%x1x3
Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1,
85%x1+1, 90%x1+1, 95%x1+1,
85%x1+1x3
Snatch Pull - 95% (of sn) x 2 x 5
Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3
85%x2x3
Week 12 of 12
Tuesday
Rest Day
Wednesday
Snatch - 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1,
90%x1+1, 85%x1+1x3
Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3
Snatch High-Pull - 85% (of sn) x 3 x 4
Thursday
Rest Day
Friday
Power Snatch - 60% x 2 x 5
Power Clean & Jerk - 60% x 2(1+1) x 5
Saturday
Snatch - max
Clean & Jerk - max
Front or back squat - max
Sunday
Rest Day
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