Week 13
Day 1 Day 2 Day 3 Day 4 Day 5
Snatch 3x1 @ 75% 3x1 @ 80% 3x1 @
85% 3x1 @ 85%+*
High Hang (above the knee) Snatch +OHS Power Clean+Clean from blocks (user's High Hang (above the knee) Clean +Jerk Power Snatch+Snatch from blocks (user's
with a pause in the bottom (3+1) build to choice) (2+1) 5x1 @ 70-80% of best Power with a pause in the dip (3+1) 5x1 @ 70- choice) (2+1) 5x1 @ 70-80% of best Power *if you make all 9 sets at prescribed
5x1 @ 70-80% of best Snatch Clean 80% of best Clean and Jerk from the floor Snatch percentages you get three extra attempts
Clean and Jerk 3x1 @ 75% 3x1 @ 80%
3x1 @ 85% 3x1 @ 85%+*
Sumo Deadlifts off 3" blocks 5x5, building *if you make all 9 sets at prescribed
Snatch Grip RDLs 5x5, building each set Back Squat to heavy single each set Front Squat to heavy single percentages you get three extra attempts
Pull Ups 4x8 Single Leg BB GMs 3x12 ea. leg Dips 4x8 Bullet Squats 3x12 ea. leg 100 reps of triceps
Slam Balls :20 on :40 off x4 Plate Flips 3x20 ea. leg Palloff Press 3x30 ea. side Dead Hangs 1:00, :50 :40 :30 :20 :10 100 reps of hamstrings
Week 14
Day 1 Day 2 Day 3 Day 4 Day 5
Snatch 2x1 @ 80% 2x1 @ 85% 2x1 @
90% 2x1 @ 90%+*
High Hang (above the knee) Snatch +OHS Power Clean+Clean from blocks (user's High Hang (above the knee) Clean +Jerk Power Snatch+Snatch from blocks (user's
with a pause in the bottom (3+1) build to choice) (2+1) 5x1 @ 75-85% of best Power with a pause in the dip (3+1) 5x1 @ 75- choice) (2+1) 5x1 @ 75-85% of best Power *if you make all 8 sets at prescribed
5x1 @ 75-85% of best Snatch Clean 85% of best Clean and Jerk from the floor Snatch percentages you get three extra attempts
Clean and Jerk 2x1 @ 80% 2x1 @ 85%
2x1 @ 90% 2x1 @ 90%+*
Sumo Deadlifts off 3" blocks 6x4, building *if you make all 8 sets at prescribed
Snatch Grip RDLs 6x4, building each set Back Squat to heavy single each set Front Squat to heavy single percentages you get three extra attempts
BB Reverse Lunges w/ front leg elevated
Seated Rows 4x8 3x10 ea. leg Rolling Triceps Ext. 4x8 Walking Lunges 3x100' 100 reps of triceps
Single Arm DB Farmer's Carries 3x100' ea. Side Plank Pulses (show control) 3x20 ea.
Dragonflies 3x15 leg side Glute Bridge w/ hip Circle 3x20 100 reps of hamstrings
Week 15
Day 1 Day 2 Day 3 Day 4 Day 5
High Hang (above the knee) Snatch +OHS Power Clean+Clean from blocks (user's High Hang (above the knee) Clean +Jerk Power Snatch+Snatch from blocks (user's
with a pause in the bottom (3+1) build to choice) (2+1) 5x1 @ 80-90% of best Power with a pause in the dip (3+1) 5x1 @ 80- choice) (2+1) 5x1 @ 80-90% of best Power Snatch, build to heavy single then 2x2 @
5x1 @ 80-90% of best Snatch Clean 90% of best Clean and Jerk from the floor Snatch 80% of heavy single
Sumo Deadlifts off 3" blocks 7x3, building Clean and Jerk, build to heavy single then
Snatch Grip RDLs 7x3, building each set Back Squat to heavy single each set Front Squat to heavy single 2x2 @ 80% of heavy single
Single Arm DB Rows 4x8 BB Single Leg Deadlift 3x12 ea. leg DB Floor Press 4x8 Death March 3x100' 100 reps of triceps
Weighted Sit Ups 3x15 DB Wrist Ext. 3x20 ea. leg Seated DB Side Bends Tabata Reverse Plank Holds 100 reps of hamstrings
Week 16
Day 1 Day 2 Day 3 Day 4 Day 5
Power Clean 5x1 @ 80% of best from Power Snatch 5x1 @ 80% of best from
Snatch Balance 3x3, building each set previous weeks Tall Jerks 3x3 building each set previous weeks Seated Box Jumps 6x3, building ea. set
High Hang (above the knee) Snatch +OHS High Hang (above the knee) Clean +Jerk
with a pause in the bottom (1+1) build to Back Squat 3x1 @ 80% of best from with a pause in the dip (1+1) 5x1 @ 80 of Snatch tx1 @ 70% 3x1 @ 75% 3x1 @ 80%
5x1 @ 80% of best from previous weeks previous weeks best from previous weeks Front Squat 3x1 @ 80% of best from previousofweeks
best snatch
Clean and Jerk 3x1 @ 70% 3x1 @ 75%
Triceps Pushdowns 3x20 Hamstring Curls 3x20 Hammer Curls 3x15 DB RDLs 3x15 3x1 @ 80%
Face Pulls 3x20 Tabata Sorenson Holds Straight Arm Pulldowns 3x20 Tabata 8-point Planks ITYWs 3x3 ea.