Weightlifting

Week 1
Day 1 Day 2 Day 3 Day 4 Day 5
Tigger Squat (back squat with 3 bounces Snatch with a :03 pause at the knee to a
High Hang Clean and Jerk to heavy single in the bottom) to heavy single then 1x1 @ High Hang Snatch to heavy single then Paused Front Squats 5x3, building to a heavy single, then 2x2 @ 80% of heavy
then 1x1 @ 90% and 80% of heavy single 90% and 80% of heavy single 1x1 @ 90% and 80% of heavy single heavy set of 3 single WITH PAUSE
Clean Pull with pause off the floor, pause Snatch Pull with pause off the floor, pause
at the knee, pause at the power position at the knee, pause at the power position Clean with a :03 pause at the knee to a
1x3 @ 60% 1x3 @ 70% 1x3 @ 80% 1x3 qx3 @ 60% 1x3 @ 70% 1x @ 80% 1x3 @ Push Press 3x5 @ 90% of 5RM from Day heavy single, then 2x2 @ 80% of heavy
@ 90% Push Press build to a 5RM 90% 2 single WITH PAUSE
DB Step Ups (box at knee height) 3x12 4 Way Planks 2 Rounds of :30 on :30 off
each leg Face Pulls 3x20 Single Leg Squats 3x10 each leg Straight Arm Pulldowns 3x15 each position (8:00 total of work)

Week 2
Day 1 Day 2 Day 3 Day 4 Day 5
Tigger Squat (back squat with 3 bounces Snatch with a :03 pause at the knee to a
High Hang Clean and Jerk to heavy single in the bottom) to heavy single then 1x1 @ High Hang Snatch to heavy single then Paused Front Squats 5x3, building to a heavy single, then 2x2 @ 80% of heavy
then 1x1 @ 90% and 80% of heavy single 90% and 80% of heavy single 1x1 @ 90% and 80% of heavy single heavy set of 3 single WITH PAUSE
Clean Pull with pause off the floor, pause Snatch Pull with pause off the floor, pause
at the knee, pause at the power position at the knee, pause at the power position Clean with a :03 pause at the knee to a
1x3 @ 60% 1x3 @ 70% 1x3 @ 80% 1x3 qx3 @ 60% 1x3 @ 70% 1x @ 80% 1x3 @ Push Press 3x5 @ 90% of 5RM from Day heavy single, then 2x2 @ 80% of heavy
@ 90% 1x3 @ 100% Push Press build to a 5RM 90% 1x3 @ 100% 2 single WITH PAUSE
BB Reverse Lunge (front foot elevated) Blackburns 3x :10 each position, weighted
3x10 each leg Pull Ups 3x10 Single Leg BB Deadlifts 3x10 each leg Pendlay Rows 3x10, AHAP if needed

Week 3
Day 1 Day 2 Day 3 Day 4 Day 5
Tigger Squat (back squat with 3 bounces Snatch with a :03 pause at the knee to a
High Hang Clean and Jerk to heavy single in the bottom) to heavy single then 1x1 @ High Hang Snatch to heavy single then Paused Front Squats 5x3, building to a heavy single, then 2x2 @ 80% of heavy
then 1x1 @ 90% and 80% of heavy single 90% and 80% of heavy single 1x1 @ 90% and 80% of heavy single heavy set of 3 single WITH PAUSE
Clean Pull with pause off the floor, pause Snatch Pull with pause off the floor, pause
at the knee, pause at the power position at the knee, pause at the power position Clean with a :03 pause at the knee to a
1x3 @ 60% 1x3 @ 70% 1x3 @ 80% 1x3 qx3 @ 60% 1x3 @ 70% 1x @ 80% 1x3 @ Push Press 3x5 @ 90% of 5RM from Day heavy single, then 2x2 @ 80% of heavy
@ 90% 1x3 @ 100% 1x3 @ 110% Push Press build to a 5RM 90% 1x3 @ 100% 1x3 @ 110% 2 single WITH PAUSE
4 Way Planks 2 Rounds of :30 on :30 off
Walking Lunges 3x100' AHAP Band Pull Aparts 3x15 Russian KB Swings 3x12, AHAP DB Rows 3x12 each arm each position (8:00 total of work)

Week 4
Day 1 Day 2 Day 3 Day 4 Day 5
Tigger Squat (back squat with 3 bounces
High Hang Clean and Jerk 3x1 @ 80% of in the bottom) to 3x1 @ 80% of best from High Hang Snatch 3x1 @ 80% of best Paused Front Squats 3x3 @ 80% of best Snatch with a :03 pause at the knee to 3x1
best from previous weeks previous weeks from previous weeks from previous weeks @ 80% of best from previous weeks
Clean Pull with pause off the floor, pause Snatch Pull with pause off the floor, pause
at the knee, pause at the power position at the knee, pause at the power position Clean with a :03 pause at the knee to 3x1
1x3 @ 60% 1x3 @ 70% 1x3 @ 80% Push Press build to 3x5 @ 80% of best from1x3
previous
@ 60%weeks
1x3 @ 70% 1x3 @ 80% Banded KB Strict Press 5x5, building @ 80% of best from previous weeks
Blackburns 3x :10 each position, weighted
Glute Bridges 2x50 Weighted Sit Ups 3x20 Skull Crushers 3x15 Cuban Rows 3x12 if needed

Week 5
Day 1 Day 2 Day 3 Day 4 Day 5
 Back Squat with a :03 pause in the bottom
to heavy single then 1x1 @ 90% and 80% Snatch with a :03 pause at the knee to a
Low Hang Clean and Jerk to heavy single, of heavy single with :03 pause in the Low Hang Snatch to heavy single, then Paused Front Squats 5x3, building each heavy single, then 2x2 @ 80% of heavy
then 1x1 @ 90% and 80% bottom 1x1 @ 90% and 80% set single WITH PAUSE
Clean First Pull with pause at the knee 1x5 Snatch First Pull with pause at the knee Clean with a :03 pause at the knee to a
@ 60% 1x5 @ 70% 1x5 @ 80% 3x5 @ 1x5 @ 60% 1x5 @ 70% 1x5 @ 80% 3x5 heavy single, then 2x2 @ 80% of heavy
90% of clean best 6x5 Push Press, building each set @ 90% of clean best Banded KB Strict Press 7x5, buidling single WITH PAUSE
Front Rack Rev. Lunges 3x10 each leg Pendlay Rows build to heavy set of 10 Sumo Good Mornings 3x12 AHAP Straight Arm Pulldowns 3x20 Tabata Hatfield Squats

Week 6
Day 1 Day 2 Day 3 Day 4 Day 5
Back Squat with a :03 pause in the bottom
to heavy single then 1x1 @ 90% and 80%
Low Hang Clean and Jerk to heavy single, of heavy single with :03 pause in the Low Hang Snatch to heavy single, then Paused Front Squats 5x3, building each Snatch with a :03 pause at the knee to 3x1
then 1x1 @ 90% and 80% bottom 1x1 @ 90% and 80% set @ 80% of best from previous weeks
Clean First Pull with pause at the knee 1x5 Snatch First Pull with pause at the knee
@ 60% 1x5 @ 70% 1x5 @ 80% 1x5 @ 1x5 @ 60% 1x5 @ 70% 1x5 @ 80% 3x5 Clean with a :03 pause at the knee to 3x1
90% 3x5 @ 100% of clean best 6x5 Push Press, building each set @ 90% of snatch best Banded KB Strict Press 7x5, buidling @ 80% of best from previous weeks
Walking Lunges 3x100', weighted if
needed Single Arm Upright Rows 3x15 each arm Single Leg BB Deadlift 3x12 each leg Bent Over Reverse Flies 3x20 Banded Belt Squats 3x30
Accumulate* 5:00 in a plank Accumulate* 5:00 in a reverse plank

Directions: Get in the plank and start a Directions: Get in the plank and start a
timer, when you have to come out of the timer, when you have to come out of the
plank, stop the timer. When get back into a plank, stop the timer. When get back into a
plank posiiton the timer starts again. When plank posiiton the timer starts again. When
the timer reaches 5:00 the movment is the timer reaches 5:00 the movment is
complete. complete.

Week 7
Day 1 Day 2 Day 3 Day 4 Day 5
Back Squat with a :03 pause in the bottom
to heavy single then 1x1 @ 90% and 80% Snatch with a pause at the knee to a
Low Hang Clean and Jerk to heavy single, of heavy single with :03 pause in the Low Hang Snatch to heavy single, then Paused Front Squats 5x3, building each heavy single, then 2x2 @ 80% of heavy
then 1x1 @ 90% and 80% bottom 1x1 @ 90% and 80% set single WITH PAUSE
Clean First Pull with pause at the knee 1x5 Snatch First Pull with pause at the knee
@ 60% 1x5 @ 70% 1x5 @ 80% 1x5 @ 1x5 @ 60% 1x5 @ 70% 1x5 @ 80% 1x5 Clean with a pause at the knee to a heavy
90% 1x5 @ 100% 3x5 @ 110% of clean @ 90% 1x5 @ 100% 3x5 @ 110% of single, then 2x2 @ 80% of heavy single
best 6x5 Push Press, building each set snatch best Banded KB Strict Press 7x5, buidling WITH PAUSE
Bullet Squats 3x10 each leg Pull Ups 3x8 Weighted Glute Bridges 3x30 Seated DB Muscle Cleans 3x10 Tabata Hatfield Squats
DB Single Leg RDLs 3x12 each leg Weighted Planks :30 on :30 off x5 Band Pull Aparts 3x15

Week 8
Day 1 Day 2 Day 3 Day 4 Day 5
Back Squat with a :03 pause in the bottom Snatch with a pause at the knee 1x3 @
Low Hang Clean and Jerk 5x1 @ 80% of to heavy single then 3x1 @ 80% of best Low Hang Snatch 5x1 @ 80% of best from Paused Front Squats 5x3 @ 80% of best 60% 1x2 @ 65% 1x2 @ 70% 1x1 @ 75%
best from previous weeks from previous weeks previous weeks triple you hit in previous weeks 5x1 @ 80% of best from previous weeks
Clean with a pause at the knee 1x3 @
Clean Pulls 1x3 @ 60% 1x3 @ 70% 3x3 Push Press 3x5 @ 80% of best set of 5 Snatch Pulls 1x3 @ 60% 1x3 @ 70% 3x3 Banded KB Strict Press 3x5 @ 80% of 60% 1x2 @ 65% 1x2 @ 70% 1x1 @ 75%
@ 80% of best clean from previous weeks @ 80% of best Snatch\ best set from previous weeks 5x1 @ 80% of best from previous weeks
Banded Sissy Squats 3x10 Straight Arm Pull Downs 3x15 Single Leg Squats 3x10 each leg Chest Supported Double DB Rows 3x10 Band Pull Aparts 3x15
Weighted Sit Ups 3x20 DB Side Bends 3x15 each side 5:00 of Glute Activation Walking
Week 9
Day 1 Day 2 Day 3 Day 4 Day 5
Snatch off high blocks (above the knee)
Jerk from the Rack with a pause in the dip 1x3 @ 60% 1x2 @ 65% 1x1 @ 70% 1x3 Snatch 1x3 @ 60% 1x2 @ 65% 1x1 @
1x3 @ 60% 1x3 @ 65% 1x2 @ 70% 1x1 Power Snatch to heavy single, then 1x1 @ @ 65% 1x2 @ 70% 1x1 @ 75% 1x3 @ Power Clean to heavy single, then 1x1 @ 70% 1x3 @ 65% 1x2 @ 70% 1x1 @ 75%
@ 75% 3x1 @ 80% 1x1 @ 80%+ 90% and 80% of heavy single 70% 1x2 @ 75% 1x1 @ 80% 90% and 80% of heavy single 1x3 @ 70% 1x2 @ 75% 1x1 @ 80%
Clean off high blocks (above the knee) 1x3 Clean and Jerk 1x3 @ 60% 1x2 @ 65%
@ 60% 1x2 @ 65% 1x1 @ 70% 1x3 @ 1x1 @ 70% 1x3 @ 65% 1x2 @ 70% 1x1
65% 1x2 @ 70% 1x1 @ 75% 1x3 @ 70% Snatch Pulls 1x3 @ 60% 1x3 @ 70% 1x3 Clean Pulls 1x3 @ 60% 1x3 @ 70% 1x3 @ 75% 1x3 @ 70% 1x2 @ 75% 1x1 @
1x2 @ 75% 1x1 @ 80% @ 80% 3x3 @ 90% of best snatch Back Squat 6x3 @ 80% @ 80% 3x3 @ 90% of best clean 80%
Back Squat 6x2 @ 80% Pull Ups 3x10 Skull Crushers 3x10 Back Extensions 3x10 Back Squat 6x2 @ 80%
DB RDLs 3x15 Weighted Sit Ups 3x20 Weighted Glute Bridges 3x20 Palloff Press 3x20 each side Hamstring Curls 3x30

Week 10
Day 1 Day 2 Day 3 Day 4 Day 5
Jerk from the Rack with a pause in the dip Snatch off high blocks (above the knee)
1x3 @ 60% 1x3 @ 65% 1x2 @ 70% 1x1 1x3 @ 65% 1x2 @ 70% 1x1 @ 75% 1x3 Snatch 1x3 @ 65% 1x2 @ 70% 1x1 @
@ 75% 1x1 @ 80% 3x1 @ 85% 1x1 @ Power Snatch to heavy single, then 1x1 @ @ 70% 1x2 @ 75% 1x1 @ 80% 1x3 @ Power Clean to heavy single, then 1x1 @ 75% 1x3 @ 70% 1x2 @ 75% 1x1 @ 80%
85%+ 90% and 80% of heavy single 75% 1x2 @ 80% 1x1 @ 85% 90% and 80% of heavy single 1x3 @ 75% 1x2 @ 80% 1x1 @ 85%
Clean off high blocks (above the knee) 1x3 Clean and Jerk 1x3 @ 65% 1x2 @ 70%
@ 65% 1x2 @ 70% 1x1 @ 75% 1x3 @ Snatch Grip Deadlift 1x3 @ 60% 1x3 @ Clean Grip Deadlift 1x3 @ 60% 1x3 @ 1x1 @ 75% 1x3 @ 70% 1x2 @ 75% 1x1
70% 1x2 @ 75% 1x1 @ 80% 1x3 @ 75% 70% 1x3 @ 80% 1x3 @ 90% 3x3 @ 100% 70% 1x3 @ 80% 1x3 @ 90% 3x3 @ 100% @ 80% 1x3 @ 75% 1x2 @ 80% 1x1 @
1x2 @ 80% 1x1 @ 85% of best snatch Back Squat 6x2 @ 80% of best snatch 85%
Single Arm DB Press 3x10 each arm
Back Squat 6x4 @ 80% Pull Ups 3x8 AHAP Chest Supported Rows, build to 10RM Back Squat 6x5 @ 80%
Tabata Back Extension Holds, does not Single Arm Farmers Carries 3x100' each
need to be weighted side Single Leg BB Deadlift 3x12 each leg V-Ups 3x20 Hamstring Curls 3x30

Week 11
Day 1 Day 2 Day 3 Day 4 Day 5
Jerk from the Rack with a pause in the dip Snatch off high blocks (above the knee) to Snatch 1x3 @ 70% 1x2 @ 75% 1x1 @
to heavy single, then 1x1 @ 90% and 80% Power Snatch to heavy single, then 1x1 @ heavy single, then 1x1 @ 90% and 80% of Power Clean to heavy single, then 1x1 @ 80% 1x3 @ 75% 1x2 @ 80% 1x1 @ 85%
of heavy single 90% and 80% of heavy single heavy single 90% and 80% of heavy single 1x3 @ 80% 1x2 @ 85% 1x1 @ 90%
Clean and Jerk 1x3 @ 70% 1x2 @ 75%
Clean off high blocks (above the knee) to Snatch Grip Deadlift 1x3 @ 60% 1x3 @ Clean Grip Deadlift 1x3 @ 60% 1x3 @ 1x1 @ 80% 1x3 @ 75% 1x2 @ 80% 1x1
heavy single, then 1x1 @ 90% and 80% of 70% 1x3 @ 80% 1x3 @ 90% 1x3 @ 100% 70% 1x3 @ 80% 1x3 @ 90% 1x3 @ 100% @ 85% 1x3 @ 80% 1x2 @ 85% 1x1 @
heavy single 3x3 @ 110% of best snatch Back Squat 6x6 @ 80% 3x3 @ 110% of best snatch 90%
Back Squat 6x2 @ 80% Upright Rows 3x15 Tabata Push Ups V-Ups 3x15 Back Squat 6x2 @ 80%
Walking Lunges 3x100' Side Plank 1:00 Hold each side x3 Accumulate 5:00 in Reverse Plank Glute Bridges with Hip Circle 3x30 Hamstring Curls 3x30

Week 12
Day 1 Day 2 Day 3 Day 4 Day 5
Jerk from the Rack with a pause in the dip
1x3 @ 60% 1x2 @ 65% 1x1 @ 70% 1x1 High Hang Power Snatch 5x1 @ 80% of High Hang Snatch 5x1 @ 80% of best High Hang Power Clean 5x1 @ 80% of
@ 75% 5x1 @ 80% best HBPS from previous weeks HBS from previous weeks best HBPC from previous weeks Every 1:00 x10 Snatch at 80% of best
High Hang Clean 5x1 @ 80% of best HBC Snatch Grip Deadlift 1x3 @ 60% 1x3 @ Clean Grip Deadlift 1x3 @ 60% 1x3 @ Every 1:30 x10 Clean and Jerk at 80% of
from previous weeks 70% 3x3 @ 80% of snatch best Back Squat 6x2 @ 80% 70% 3x3 @ 80% of clean best best
Back Squats 5x5 @ 80% Triceps Extensions 3x20 Single Leg BB Deadlifts 3x10 each leg Triceps Extensions 3x20 Back Squats 4x4 @ 90%
Good Mornings 3x12 Face Pulls 3x20 Tabata Plank Holds Face Pulls 3x20 Hamstring Curls 3x30
Week 13
Day 1 Day 2 Day 3 Day 4 Day 5
Low Hang Snatch (below the knee) 1x3 @
Jerk from the Rack 1x3 @ 60% 1x3 @ Low Hang Power Snatch (below the knee) 60% 1x2 @ 65% 1x1 @ 70% 1x3 @ 65% Low Hang Power Clean (below the knee)
65% 1x2 @ 70% 1x1 @ 75% 1x1 @ 80% to heavy single, then 1x1 @ 90% and 80% 1x2 @ 70% 1x1 @ 75% 1x3 @ 70% 1x2 to heavy single, then 1x1 @ 90% and 80% Snatch to heavy single then 1x1 @ 90%
3x1 @ 85% 1x1 @85%+ of heavy single @ 75% 1x1 @ 80% of heavy single and 80% of heavy single
Low Hang Clean (below the knee) 1x3 @
60% 1x2 @ 65% 1x1 @ 70% 1x3 @ 65% Snatch Grip Deadlifts 1x3 @ 60% 1x3 @
1x2 @ 70% 1x1 @ 75% 1x3 @ 70% 1x2 70% 1x3 @ 80% 3x3 @ 90% of best Clean Grip Deadlifts 1x3 @ 60% 1x3 @ Clean and Jerk to heavy single then 1x1
@ 75% 1x1 @ 80% snatch Back Squat 3x3 @ 95% 70% 1x3 @ 80% 3x3 @ 90% of best clean @ 90% and 80% of heavy single
Single Arm DB Press 3x10 each side
Back Squat 6x2 @ 80% Pull Ups 3x8 Back Extensions 3x15 AHAP Back Squat 6x2 @ 80%
Single Arm Farmers Carries 3x100' each
Weighted Glute Bridges 3x20 Hi-Lo Planks 3x15 side Side Plank Pulses 3x20 each side BB Single Leg Deadlifts 3x12 each leg

Week 14
Day 1 Day 2 Day 3 Day 4 Day 5
Low Hang Snatch (below the knee) 1x3 @
Jerk from the Rack 1x3 @ 60% 1x3 @ Low Hang Power Snatch (below the knee) 60% 1x2 @ 65% 1x1 @ 70% 1x3 @ 65% Low Hang Power Clean (below the knee)
65% 1x2 @ 70% 1x1 @ 75% 1x1 @ 80% to heavy single, then 1x1 @ 90% and 80% 1x2 @ 70% 1x1 @ 75% 1x3 @ 70% 1x2 to heavy single, then 1x1 @ 90% and 80% Snatch to heavy single then 1x1 @ 90%
1x1 @ 85% 3x1 @ 90% 1x1 @ 90%+ of heavy single @ 75% 1x1 @ 80% of heavy single and 80% of heavy single
lLow Hang Clean (below the knee) 1x3 @
60% 1x2 @ 65% 1x1 @ 70% 1x3 @ 65% Snatch Grip Deadlifts 1x3 @ 60% 1x3 @ Clean Grip Deadlifts 1x3 @ 60% 1x3 @
1x2 @ 70% 1x1 @ 75% 1x3 @ 70% 1x2 70% 1x3 @ 80% 1x3 @ 90% 3x3 @ 100% 70% 1x3 @ 80% 1x3 @ 90% 3x3 @ 100% Clean and Jerk to heavy single then 1x1
@ 75% 1x1 @ 80% of best snatch Back Squats 6x2 @ 80% of best clean @ 90% and 80% of heavy single
Back Squats 2x2 @ 100% Pendlay Rows, build to heavy set of 10 Hammer Curls 3x15 Triceps Ext. 3x20 Back Squats 2x1 @ 110%
Banded Good Mornings 3x30 Hanging Leg Raises 3x15 Back Extensions 3x20 Face Pulls 3x20 BB Single Leg Deadlifts 3x12 each leg

Week 15
Day 1 Day 2 Day 3 Day 4 Day 5
Low Hang Power Clean (below the knee)
Jerk from the Rack to heavy single then Low Hang Power Snatch to heavy single, Low Hang Snatch to heavy single then 1x1 to heavy single, then 1x1 @ 90% and 80% Snatch to heavy single then 1x1 @ 90%
1x1 @ 90% and 80% of heavy single then 1x1 @ 90% and 80% of heavy single @ 90% and 80% of heavy single of heavy single and 80% of heavy single
Low Hang Clean (below the knee) to Snatch Grip Deadlifts 1x3 @ 60% 1x3 @ Clean Grip Deadlifts 1x3 @ 60% 1x3 @
heavy single then 1x1 @ 90% and 80% of 70% 1x3 @ 80% 1x3 @ 90% 1x3 @ 100% Front Squat to heavy single then 1x1 @ 70% 1x3 @ 80% 1x3 @ 90% 1x3 @ 100% Clean and Jerk to heavy single then 1x1
heavy single 3x3 @ 110% of best snatch 90% and 80% of heavy single 3x3 @ 110% of clean best @ 90% and 80% of heavy single
Back Squat to heavy single then 1x1 @ Back Squat to heavy single then 1x1 @
90% and 80% of heavy single Ring Rows 3x12 GHRs 3x10 Ring Extensions 3x12 90% and 80% of heavy single
Snatch Grip RDLs 4x8, building each set Accumulate 5:00 in Plank positions Tabata Push Ups Face Pulls 3x30 BB Single Leg Deadlifts 3x12 each leg

Week 16
Day 1 Day 2 Day 3 Day 4 Day 5
Jerk from the Rack 1x3 @ 60% 1x2 @ Low Hang Power Snatch 3x1 @ 80% of Low Hang Snatch 3x1 @ 80% of best LBS Low Hang Power Clean 3x1 @ 80% of
65% 1x1 @ 70% 1x1 @ 75% 3x1 @ 80% best LBPS from previous weeks from previous weeks best LBPC from previous weeks Every 1:00 x10 Snatch at 80% of best
Low Hang Clean 3x1 @ 80% of best LBC Snatch Grip Deadlifts 1x3 @ 60% 1x3 @ Front Squat to heavy single then 1x1 @ Clean Grip Deadlifts 1x3 @ 60% 1x3 @ Every 1:30 x10 Clean and Jerk at 80% of
from previous weeks 70% 3x3 @ 80% of snatch best 90% and 80% of heavy single 70% 3x3 @ 80% of clean best best
Back Squat 5x1 @ 80% of best Triceps Extensions 3x20 Hamstring Curls 3x30 Triceps Extensions 3x20 Back Squat 5x1 @ 80% of best
KB Swings 3x15 Face Pulls 3x20 Tabata Plank Holds Face Pulls 3x20 BB Single Leg Deadlifts 3x12 each leg