Soviet 8 Week Training Program 2

WEEK 1

DAY 1

AM
1) Press: (60%/4)3, (70%/4)2 20:020
2) Snatch: (60%/3)2, (70%/3)3, (75%/2)3 21:041
3) Front Squat: (60%/5)3, (70%/5)3 30:071

PM
4) Power Clean & Jerk: (60%/4+1)4, (70%/3+1)4 36:107
5) Clean Extension: 60%/5, (70%/4)2, (80%/4)2 21:128
6) Good Morning: (X/8)4 32:160:160

DAY 2
1) Hang Snatch: (60%/3)4, (70%/3)4 24:024
2) Hang Clean &Jerk: (60%/3+1)4, (70%/3+1)4 32:056
3) Jerk: (60%/3)2, (70%/3)2, (80%/2)2 16:072
4) Eccentric Back Squat.: (80%/3)6--down in 12 seconds 18:090
5) Clean Deadlift: (80%/3)6--up in 12 seconds 18:108:268

DAY 3
Active Rest

DAY 4

AM
1) Press: (60%/4)2, (70%/4)2 16:016
2) Power Snatch: (60%/4)4, (70%/3)4 28:044
3) Snatch Extension: (70%/5)3, (80%/4)2 23:067

PM
4) Clean & Jerk: (65%/3+1)4, (75%/3+1)4 32:099
5) Back Squat: (70%/5)3, (80%/5)3 30:129
6) Good Morning: (X/8)4 32:161:429

DAY 5
1) Snatch: (60%/3)2, (70%/3)3, (75%/2)3 21:021
2) Power Clean & Jerk: (60%/3+1)4, (70%/3+1)4 32:053
3) Clean Extension: 60%/5, (70%/5)2, (80%/4)2 23:076
4) Front Squat: (60%/5)2, (70%/5)2, (80%/5)2 30:106:535

DAY 6

AM
1) Power Snatch: (60%/3)3, (70%/3)4 21:021
2) Snatch Extension: 60%/5, (70%/5)2, (805/4)2 23:044
3) Back Squat: (60%/5)3, (70%/5)3 30:074

PM
4) Clean & Jerk: (65%/3+1)4, (75%/3+1)4 32:106
5) J erk: 60%/3, (70%/3)2, (80%/3)2 15:131:666
+ 2 extra exercises
Soviet 8 Week Training Program 3

WEEK 2

DAY 1

AM
1) Press: (60%/3)2, (70%/3)2 12:012
2) Snatch: (60%/3)2, (70%/3)3, (80%/2)2 19:031
3) Front Squat: (60%/4)2, (70%/4)2, (80%/4)2 24:055

PM
4) Hang Clean & Jerk: (60%/3+1)3, (70%/3+1)2, (80%/3+1)3 32:087
5) Clean Extension: 70%/4, (80%/4)2, (85%/4)2 20:107
6) Good Morning: (X/8)4 32:139:139

DAY 2
1) Power Snatch: (65%/3)3, (75%/3)2, (80%/2)2 19:019
2) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)3 25:044
3) J erk: (70%/3)2, (80%/2)2 10:054
4) Eccentric Snatch Deadlift: (80%/3)6--down in 20 seconds 18:072
5) Eccentric Clean Deadlift: : (90%/3)6--down in 20 seconds 18:090:229

DAY 3
Active Rest

DAY 4

AM
1) Press: 60%/4, 70%/4, (80%/3)2 14:014
2) Clean &Jerk: (60%/3+1)2, (70%/3+1)2, 80%/3+1 20:034
3) Back Squat: (60%/5)2, (70%/5)2, (80%/5)2 30:064

PM
4) Hang Snatch: (60%/3)2, (70%/3)3, (75%/2)3 21:085
5) Snatch Extension: (70%/4)2, 80%/4, (90%/4)2 20:105
6) Good Morning: (X/8)4 32:137:366

DAY 5
1) Snatch: (60%/3)3, (70%/3)2, (80%/2)2 19:019
2) Hang Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/1+1)3 22:041
3) Snatch Extension: (70%/4)2, (80%/4)2, (90%/3)2 22:063
5) Front Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:087:453

DAY 6

AM
1) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2 22:022
2) Jerk: 70%/3, (80%/3)2, (90%/2)2 13:035
3) Back Squat: (70%/5)2, (80%/5)2, (90%/3)2 26:061

PM
4) Hang Snatch: (605/3)3, (70%/3)2, (80%/2)2 19:080
5) Snatch Extension: (60%/4)2, (70%/4)2, 80%/3 19:099
6) Slow Snatch Deadlift: (80%/3) 6--10 seconds up 18:117:570
Soviet 8 Week Training Program 4

WEEK 3

DAY 1

AM
1) Press: 60%/4, (70%/4)2, (80%/2)2 16:016
2) Snatch: 60%/3, (70%/3)2, (80%/2)2 13:029
3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:053

PM
4) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2, (90%/2+1)2 28:081
5) Clean Extension: (70%/4)2, 80%/3, (90%/4)2 19:100
6) Good Morning: (X/8)4 32:132:132

DAY 2
1) Power Snatch: (60%/3)2, (70%/3)3, (80%/2)3 21:021
2) Hang Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2, 90%/2+1 25:046
3) Jk: (70%/3)2, 80%/3, (90%/2)2 13:059
4) Clean Deadlift: (100%/3)3 09:068:170

DAY 3
Active Rest

DAY 4

AM
1) Press: 60%/4, (75%/3)2 10:010
2) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2 22:032
3) Back Squat: (70%/5)2, (80%/5)2, (90%/3)2 26:058

PM
4) Power Snatch: (60%/3)2, (70%/3)2, 80%/1, 90%/1 14:072
5) Snatch Extension: 70%/4, 80%/3, 90%/3, 100%/3 13:085
6) Good Morning: (X/8)4 32:117:287

DAY 5
1) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3 18:018
2) Power Clean & Jerk: (65%/3+1)2, (75%/3+1)3, (85%/2+1)2 26:044
3) Clean Extension: 70%/5, (80%/4)2, 90%/3 16:060
4) Front Squat: 70%/4, (80%/3)2, 90%/3, 100%/3 16:076:363

DAY 6

AM
1) Snatch: (60%/3)2, (70%/3)3, (80%/3)3 24:024
2) Snatch Extension: (70%/4)2, 80%/4, (90%/3)2 18:042
3) Back Squat: 70%/4, 80%/4, (90%/3)2, 100%/3 17:059

PM
4) Clean & Jerk: (60%/3+1)2, (70%/3+1)3, (80%/2+1)3 25:084
5) Jerk: 70%/3, (80%/3)2, (90%/2)2 13:097:460
+ 2 Optional Exercises
Soviet 8 Week Training Program 5

WEEK 4

DAY 1

AM
1) Press: 50%/4, (65%/4)2 12:012
2) Snatch: 70%/3, (80%/2)2, 90%/2, 95%/2, 100%/1 12:024
3) Front Squat: 60%/5, 70%/5, (80%/4)2, (90%/3)2 24:048

PM
4) Hang Clean: (65%/3)2, (75%/3)2, 85%/2 14:062
5) Clean Extension: 70%/5, 80%/5, (90%/3)2, 100%/3 19:081
6) Good Morning: (X/8)4 32:113:113

DAY 2
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:016
2) Power Clean: (60%/3)3, (70%/3)2, (80%/2)2, (90%/2)2 23:039
3) Jerk: (70%/3)2, (80%/3)2 12:051
4) Snatch Extension: (70%/3)2, (80%/3)2 12:073:186

DAY 3
Active Rest

DAY 4

AM
1) Press: (60%/4)2, 70%/2, 85%/2 12:012
2) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:028
3) Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2 20:048

PM
4) Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2 26:074
5) Clean Extension: 70%/5, 80%/4, (90%/3)2 15:089
6) Good Morning: (X/8)4 32:121:307

DAY 5
1) Snatch: (65%/3)2, (75%/3)2, (85%/2)2 16:016
2) Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 20:036
3) Clean Extension: 70%/4, (80%/3)2, 90%/3 13:049
4) Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2 17:066:373

DAY 6

AM
1) Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3 33:033
2) Jerk: 70%/3, 80%/3, 905/2, 100%/2 10:043
3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:067

PM
1) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 20:087
2) Snatch Extension: (70%/5)2, (80%/5)2 20:107:480
+ 2 Optional Exercises
Soviet 8 Week Training Program 6

WEEK 5

DAY 1

AM
1) Snatch: (70%/3)2, (80%/2)3, (90%/2)2 16:016
2) Power Clean: (60%/3)2, (70%/3)2, (80%/3)2 18:034
3) Jerk: (70%/3)2, (80%/3)2 12:046
4) Snatch Extension: 80%/3, 90%/3, 100%/2, 110%/2 10:056

PM
5) Press: (60%/5)2, (70%/3)2 16:072
6) Front Squat: (70%/3)2, 80%/4, 90%/3, (100%/2)2 17:089:089

DAY 2
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)3 18:018
2) Clean & Jerk: (70%/3+1)2, (80%/3+1)3, (90%/1+1)2, 100%/1+1 26:044
3) Snatch Extension: 70%/4, (80%/4)2, (90%/3)2 18:062
4) Back Squat: 80%/4, 90%/3, (100%/2)2, 110%/2 13:075:164

DAY 3
Active Rest

DAY 4

AM
1) Power Snatch: (70%/3)3, (80%/2)2, (90%/2)2 17:017
2) Power Clean: (65%/3)2, (75%/3)2, (85%/2)2 16:033
3) Front Squat: (70%/5)2, (80%/5)2, (90%/4)2 28:061
4) Good Morning: (X/8)4 32:093

PM
5) Press: (60%/4)2, 70%/2 10:103
6) Hang Snatch: (60%/3)2, (70%/3)2, 80%/2 14:117
7) Clean Extension: 70%/4, 80%/3, (90%/3)2 13:130:294

DAY 5
1) Power Snatch: (60%/3)2, (70%/2)2, (85%/2)2 14:014
2) Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)3 22:036
3) Jerk: 70%/3, 80%/3, 90%/2 08:044
4) Snatch Extension: 60%/4, 80%/3, 90%/2 09:053
5) Back Squat: (60%/4)2, (80%/3)2, (90%/2)2 18:071:365

DAY 6

AM
1) Hang Snatch: 60%/3, (70%/3)2, (80%/2)3, (90%/2)2 19:019
2) Clean & Jerk: (70%/3+1)2, (80%/2+1)3, (90%/2+1)2 23:042
3) Hang Clean: 60%/2, (70%/2)2, (80%/2)2 10:052

PM
4) Snatch Extension: 70%/4, 80%/4, 90%/2 10:062
5) Good Morning: (X/8)4 32:094
6) Slow Clean Deadlift: (80%/3)6 up in 20 seconds 18:112:477
Soviet 8 Week Training Program 7

WEEK 6

DAY 1

AM
1) Snatch: (70%/2)2, (80%/2)2, (90%/1)2 10:010
2) Power Clean: (60%/3)3, (70%/3)2, 80%/3 18:028
3) Jerk: 70%/3, (80%/2)2, 90%/2 09:037
4) Clean Extension: 70%/3, 80%/3, 90%/2 08:045

PM
5) Press: (60%/3)2, (70%/3)2 12:057
6) Front Squat: 80%/4, (90%/3)2, (100%/3)2, 110%/1 17:074:074

DAY 2
1) Power Snatch: (60%/3)2, (70%/2)3, 80%/1 13:013
2) Clean & Jerk: (70%/3+1)2 (80%/2+1)2, (90%/1+1)2, 100%/1+1 20:033
3) Back Squat: (60%/4)2, (70%/3)2, (80%/3)2 20:053
4) Good Morning: (X/8)4 32:085:159

DAY 3

AM
1) Snatch: (70%/3)2, (80%/2)3, (90%/1)2 14:014
2) Power Clean: (70%/3)2, 80%/2, (90%/1)2 10:024
3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:048
4) Good Morning: (X/8)4 32:080

PM
5) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3 18:098
6) Clean Extension: 70%/4, 80%/5, 90%/4 13:111:270

DAY 4
Active Rest

DAY 5
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:016
2) Clean & Jerk: (70%/3+1)3, (80%/2+1)2, (90%/2+1)2 24:040
3) Jerk: 80%/3, 90%/2, 100%/1 06:046
4) Snatch Extension: 60%/4, 80%/3, 90%/2 09:055
5) Back Squat: 70%/4, 80%/4, 90%/3, (100%/2)1, 110%/2 15:070:340

DAY 6
1) Press: 60%/5, (70%/4)2, 80%/2 15:015
2) Hang Snatch: (70%/3)2, (80%/2)2, (90%/2)2 14:029
3) Hang Clean: (70%/2)2, (80%/2)2, (90%/2)2 12:041
4) Snatch Extension: 70%/5, (80%/5)2, 90%/4 19:060:400
Soviet 8 Week Training Program 8

WEEK 7

DAY 1

AM
1) Snatch: (70%/3)3, (80%/2)2, (90%/1)2 15:015
2) Clean & Jerk: (70%/2+1)3, (80%/2+1)2, (90/1+1)2, (100%/1+1)2 14:029
3) Jerk: 70%/2, 80%/2, 90%/2, 100%/2 08:037

PM
4) Front Squat: (70%/3)3, (80%/3)2, (90%/3)2 21:058
5) Snatch Extension: 60%/3, 70%/3, 80%/3, 90%/2 11:069
6) Good Morning: (X/804 32:101

DAY 2
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:016
2) Power Clean: (605/3)2, (70%/3)2, (80%/2)2 16:032
3) Clean Extension: (80%/3)3, 90%/3, (100%/2)2 16:048
4) Back Squat: 70%/3, (80%/3)2, 90%/3 12:060
5) Press: 60%/3, (70%/3)2 09:069:170

DAY 3
Active Rest

DAY 4

AM
1) Snatch: (70%/2)2, (80%/2)2, 90%/1 09:009
2) Clean & Jerk: (70%/2+1)3, (80%/2+1)3, (90%/1+1)2 23:032
3) Jerk: 70%/3, 80%/2, (90%/1)2 07:039

PM
4) Back Squat: 70%/3, (80%/2)2, (90%/2)3 13:052
5) Snatch Extension: 60%/4, (70%/3)2, (80%/3)2 16:068
6) Good Morning: (X/8)4 32:100:270

DAY 5
1) Hang Snatch: 60%/3, (70%/2)2, (80%/2)2, (90%/1)2 13:013
2) Clean & Jerk: 60%/3+1, (70%/2+1)2, (80%/2+1)2 16:029
3) Clean Extension: 70%/3, (80%/3)2, (90%/3)2 15:044
4) Back Squat: (70%/3)2, (80%/3)2, (90%/3)2 18:062
5) Press: (70%/3)2 06:068:338

WEEK 8

DAY 1
1) Power Snatch: 60%/3, 70%/3, 80%/2, 90%/1 09:009
2) Power Clean: 60%/3, 70%/3, 80%/2, 90%/2 10:019
3) Snatch Extension: 60%/2, 70%/2, 80%/2, 90%/2 08:027
4) Clean Extension: (60%/3)2, (70%/2)2, (80%/2)2, 90%/2 16:043
5) Front Squat: (70%/3)2, 80%/3, 90%/3 12:055:055

DAY 2
Active Rest

DAY 3
1) Snatch: (60%/3)2, (70%/2)2, (80%/2)2 14:014
2) Clean & Jerk: (60%/3+1)2, (70%/2+1)2, (80%/2+1)2 20:034
3) Clean Extension: 60%/3, 70%/3, 80%/2 08:042
4) Back Squat: 60%/3, 70%/3, (80%/2)2 10:052:107

DAY 4
Active Rest

DAY 5
1) Power Snatch: (50%/3)2, (60%/3)2 12:012
2) Power Clean: (50%/3)2, (70%/3)2 12:024
3) Snatch Extension: (60%/2)2, (70%/2)2 08:032
4) Jumping Back Squat: (50%/4)3 12:044:151

DAY 6
Rest

DAY 7
Rest

DAY 8
Competition