Strength Focus
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Week 1
Day 1 Back Squat 5 x 5 @ 80% Front Squat 5 x 3 @ 85% Power Jerk 5 x 2 @ 85% Day 2 Hang Snatch 5 x 2 @ 75% Hang Clean 5 x 2 @ 75% RDL 3 x 5 Day 3 Back Squat 3 x 5 @ 80% Front Squat 5 x 3 @ 80% Heavy Abdominals Pick 1-2 abdominal exercises and perform with added resistance Day 4 Snatch 2 x 1 @ 75, 80, 85% (6 total reps) Clean & Jerk 3 x 1+1 @ 75, 80, 85% Clean-Grip Deadlift 1 x 5 @ Max Week 5 Day 1 Back Squat 3 x 5 @ 90% Snatch-Grip Push Press + Overhead Squat 3 x 3+3 Perform 3 behind the neck SGPP, after 3rd rep perform 3 OHS Power Clean 3 x 3 @ 80%, 3 x 2 @ 85% (15 total reps) Day 2 Power Snatch 5 x 2 @ 70% Power Clean + Power Jerk 5 x 1+1 @ 70% Front Squat 5 x 3 @ 85% Day 3 Back Squat 3 x 5 @ 85% Front Squat 5 x 3 @ 75% RDL 3 x 5 Day 4 Snatch 5 x 1 @ 80% Clean & Jerk 5 x 1+1 @ 75% Snatch-Grip Deadlift 1 x 5 @ Max |
Week 2
Day 1 Back Squat 3 x 5 @ 85% Front Squat 3 x 3 @ 90% Power Jerk 5 x 2 @ 87% Day 2 Hang Snatch 5 x 2 @ 77% Hang Clean 5 x 2 @ 77% RDL 3 x 5 Day 3 Back Squat 3 x 5 @ 80% Front Squat 3 x 3 @ 80% Heavy Abdominals Pick 1-2 abdominal exercises and perform with added resistance Day 4 Snatch 3 x 1 @ 75, 80, 85% (9 total reps) Clean & Jerk 3 x 1+1 @ 75, 80, 85% Clean-Grip Deadlift 1 x 3 @ Max Week 6 Day 1 Back Squat 3 x 3 @ 92% Snatch-Grip Push Press + Overhead Squat 5 x 2+2 Power Clean 3 x 2 @ 85%, 3 x 1 @ 87% (9 total reps) Day 2 Power Snatch 5 x 2 @ 70% Power Clean + Power Jerk 5 x 1+1 @ 70% Front Squat 5 x 2 @ 87% Day 3 Back Squat 3 x 5 @ 85% Front Squat 3 x 3 @ 75% RDL 3 x 5 Day 4 Snatch 5 x 1 @ 82% Clean & Jerk 5 x 1+1 @ 77% Snatch-Grip Deadlift 1 x 3 @ Max |
Week 3
Day 1 Back Squat 3 x 3 @ 90% Front Squat 3 x 2 @ 92% Power Jerk 5 x 1 @ 90% Day 2 Hang Snatch 3 x 1 @ 80% Hang Clean 3 x 1 @ 80% RDL 3 x 5 Day 3 Back Squat 3 x 5 @ 80% Front Squat 3 x 3 @ 80% Heavy Abdominals Pick 1-2 abdominal exercises and perform with added resistance Day 4 Snatch 2 x 1 @ 75, 80, 85, 90% (8 total reps) Clean & Jerk 2 x 1+1 @ 75, 80, 85, 90% Clean-Grip Deadlift 1 x 3 @ Max Week 7 Day 1 Back Squat 3 x 2 @ 95% Snatch-Grip Push Press + Overhead Squat 5 x 2+2 Power Clean 3 x 1 @ 87%, 2 x 1 @ 90% (5 total reps) Day 2 Power Snatch 5 x 2 @ 70% Power Clean + Power Jerk 5 x 1+1 @ 70% Front Squat 3 x 2 @ 90% Day 3 Back Squat 3 x 5 @ 85% Front Squat 3 x 3 @ 75% RDL 3 x 5 Day 4 Snatch 5 x 1 @ 85% Clean & Jerk 5 x 1+1 @ 80% Snatch-Grip Deadlift 1 x 3 @ Max |
Week 4
Day 1 Back Squat 3 x 2 @ 95% Front Squat 3 x 1 @ 95% Power Jerk 3 x 1 @ 95% Day 2 Hang Snatch 3 x 1 @ 82% Hang Clean 3 x 1 @ 82% RDL 3 x 5 Day 3 Back Squat 3 x 5 @ 80% Front Squat 3 x 3 @ 80% Heavy Abdominals Pick 1-2 abdominal exercises and perform with added resistance Day 4 Snatch 1 x 1 @ 75, 80, 85, 90, 95% Clean & Jerk 1 x 1+1 @ 75, 80, 85, 90, 95% Clean-Grip Deadlift 1 x 2 @ Max Week 8 Day 1 Back Squat 2 x 2 @ 100% Snatch-Grip Push Press + Overhead Squat 3 x 1+1 *Heaviest weight possible for all 3 sets Power Clean 2 x 1 @ 90%, 2 x 1 @ 95% (4 total reps) Day 2 Power Snatch 5 x 2 @ 70% Power Clean + Power Jerk 5 x 1+1 @ 70% Front Squat 3 x 1 @ 95% Day 3 Back Squat 3 x 5 @ 85% Front Squat 3 x 3 @ 75% RDL 3 x 5 Day 4 Snatch 3 x 1 @ 90% Clean & Jerk 3 x 1+1 @ 85% Snatch-Grip Deadlift 1 x 1 @ Max |
Day 1
Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2 Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2 Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2 Day 2 Snatch: (65%/3)2, (75%/3)2, (85%/2)2 Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2 Day 3 Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3 Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 Day 4 Front Squat: (60%/5)3, (70%/5)3 Snatch: (60%/3)2, (70%/3)3, (75%/2)3 Power Clean & Jerk: (60%/4+1)4, (70%/3+1)4 Day 5 Hang Snatch: (60%/3)4, (70%/3)4 Hang Clean & Jerk: (60%/3+1)4, (70%/3+1)4 Jerk: (60%/3)2, (70%/3)2, (80%/2)2 Day 16 Power Snatch: (60%/3)3, (70%/3)4 Clean & Jerk: (65%/3+1)4, (75%/3+1)4 Jerk: 60%/3, (70%/3)2, (80%/3)2 Day 17 Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3 Power Clean & Jerk: (65%/3+1)2, (75%/3+1)3, (85%/2+1)2 Front Squat: 70%/4, (80%/3)2, 90%/3, 100%/3 Day 18 Snatch: (60%/3)2, (70%/3)3, (80%/3)3 Clean & Jerk: (60%/3+1)2, (70%/3+1)3, (80%/2+1)3 Jerk: 70%/3, (80%/3)2, (90%/2)2 Day 19 Snatch: 70%/3, (80%/2)2, 90%/2, 95%/2, 100%/1 Hang Clean: (65%/3)2, (75%/3)2, 85%/2 Front Squat: 60%/5, 70%/5, (80%/4)2, (90%/3)2 Day 20 Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 Power Clean: (60%/3)3, (70%/3)2, (80%/2)2, (90%/2)2 Jerk: (70%/3)2, (80%/3)2 Day 31 Power Snatch: (60%/4)4, (70%/3)4 Clean & Jerk: (65%/3+1)4, (75%/3+1)4 Back Squat: (70%/5)3, (80%/5)3 Day 32 Snatch: (60%/3)2, (70%/3)3, (75%/2)3 Power Clean & Jerk: (60%/3+1)4, (70%/3+1)4 Front Squat: (60%/5)2, (70%/5)2, (80%/5)2 Day 33 Power Snatch: (60%/3)3, (70%/3)4 Clean & Jerk: (65%/3+1)4, (75%/3+1)4 Jerk: 60%/3, (70%/3)2, (80%/3)2 Day 34 Snatch: (70%/3)2, (80%/2)2 Power Clean & Jerk: (70%/3+1)2, (80%/2+1)2, (90%/2+1)2 Back Squat (70%/4)2, 80%/3, (90%/4)2 Day 35 Power Snatch: (70%/3)3, (80%/2)3 Hang Clean & Jerk: (70%/3+1)2, (80%/2+1)2, 90%/2+1 Jerk: (70%/3)2, (80%/3)1, (90%/2)2 Clean-Grip Deadlift: (100%/3)3 |
Day 6
Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2 Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2 Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2 Day 7 Snatch: (65%/3)2, (75%/3)2, (85%/2)2 Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2 Day 8 Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3 Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 Day 9 Front Squat: (60%/5)3, (70%/5)3 Snatch: (60%/3)2, (70%/3)3, (75%/2)3 Power Clean & Jerk: (60%/4+1)4, (70%/3+1)4 Day 10 Hang Snatch: (60%/3)4, (70%/3)4 Hang Clean & Jerk: (60%/3+1)4, (70%/3+1)4 Jerk: (60%/3)2, (70%/3)2, (80%/2)2 Day 21 Power Snatch: (60%/4)4, (70%/3)4 Clean & Jerk: (65%/3+1)4, (75%/3+1)4 Back Squat: (70%/5)3, (80%/5)3 Day 22 Snatch: (60%/3)2, (70%/3)3, (75%/2)3 Power Clean & Jerk: (60%/3+1)4, (70%/3+1)4 Front Squat: (60%/5)2, (70%/5)2, (80%/5)2 Day 23 Power Snatch: (60%/3)3, (70%/3)4 Clean & Jerk: (65%/3+1)4, (75%/3+1)4 Jerk: 60%/3, (70%/3)2, (80%/3)2 Day 24 Snatch: 60%/3, (70%/3)2, (80%/2)2 Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2, (90%/2+1)2 Back Squat (70%/4)2, 80%/3, (90%/4)2 Day 25 Power Snatch: (60%/3)2, (70%/3)3, (80%/2)3 Hang Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2, 90%/2+1 Jerk: (70%/3)2, 80%/3, (90%/2)2 Clean-Grip Deadlift: (100%/3)3 |
Day 11
Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2 Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2 Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2 Day 12 Snatch: (65%/3)2, (75%/3)2, (85%/2)2 Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2 Day 13 Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3 Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 Day 14 Power Snatch: (60%/4)4, (70%/3)4 Clean & Jerk: (65%/3+1)4, (75%/3+1)4 Back Squat: (70%/5)3, (80%/5)3 Day 15 Snatch: (60%/3)2, (70%/3)3, (75%/2)3 Power Clean & Jerk: (60%/3+1)4, (70%/3+1)4 Front Squat: (60%/5)2, (70%/5)2, (80%/5)2 Day 26 Back Squat: (70%/5)2, (80%/5)2, (90%/3)2 Power Snatch: (60%/3)2, (70%/3)2, 80%/1, 90%/1 Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2 Day 27 Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3 Power Clean & Jerk: (65%/3+1)2, (75%/3+1)3, (85%/2+1)2 Front Squat: 70%/4, (80%/3)2, 90%/3, 100%/3 Day 28 Snatch: (60%/3)2, (70%/3)3, (80%/3)3 Clean & Jerk: (60%/3+1)2, (70%/3+1)3, (80%/2+1)3 Jerk: 70%/3, (80%/3)2, (90%/2)2 13:097:460 Day 29 Snatch: 70%/3, (80%/2)2, 90%/2, 95%/2, 100%/1 Front Squat: 60%/5, 70%/5, (80%/4)2, (90%/3)2 Clean Pull: 70%/5, 80%/5, (90%/3)2, 100%/3 Day 30 Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 Power Clean: (60%/3)3, (70%/3)2, (80%/2)2, (90%/2)2 Clean-Grip Pull: (70%/3)2, (80%/3)2 |
Week 1
Day 1 Squat 5x3 @ 85% Snatch 8x1 @ 80% Clean & Jerk 6x1 @ 80% RDL 5x3 Day 2 Power Snatch Max Power Clean & Jerk Max Front Squat 2-rep Max Push Press 3x5 Day 3 Squat 5x3 @ 75% Snatch 8x1 @ 75% Clean & Jerk 6x1 @ 75% RDL 3x3 Day 4 Snatch 1x1 @ 90% Clean & Jerk 1x1 @ 85% Week 3 Day 1 Squat 5x3 @ 85% Snatch 8x1 @ 80% Clean & Jerk 6x1 @ 80% RDL 5x3 Day 2 Power Snatch Max Power Clean & Jerk Max Front Squat 2-rep Max Push Press 3x5 Day 3 Squat 5x3 @ 75% Snatch 8x1 @ 75% Clean & Jerk 6x1 @ 75% RDL 3x3 Day 4 Snatch 1x1 @ 90% Clean & Jerk 1x1 @ 85% Week 5 Day 1 Snatch 1x1 @ 75, 80, 85, 90, 92-95% Clean & Jerk 1x1 @ 75, 80, 85, 90, 92-95% Squat 1x2 @ 87, 90, 92%; 1x1 @ 87, 90, 92% Day 2 Snatch Max Clean & Jerk Max Day 3 Squat 5x2 @ 85% Snatch Pull 5x2 @ 90%sn Clean Pull 5x2 @ 90%cj Day 3 Snatch 1x1 @ 90-95% Clean & Jerk 1x1 @ 90-95% Front Squat 2-rep Max Day 4 Snatch Max Clean & Jerk Max Week 7 Day 1 Snatch 1x1 @ 77, 80, 82, 85, 87% Clean & Jerk 1x1 @ 75, 80, 82, 85, 87% Squat 4x1 @ 90% Day 2 Power Snatch 4x2 @ 70% Power Clean & Jerk 4x1+2 @ 70% RDL 5x3 Day 3 Snatch Max Clean & Jerk 1x1 @ 90-95% Front Squat 1x1 @ 105, 110, 115%cj |
Week 2
Day 1 Squat 5x5 @ 82% Snatch 8x1 @ 77% Clean & Jerk 6x1+1 @ 77% RDL 5x3 Day 2 Power Snatch Max Power Clean & Jerk Max Front Squat 2-rep Max Push Press 3x5 Day 3 Squat 3x5 @ 75% Snatch 8x1 @ 75% Clean & Jerk 6x1+1 @ 75% RDL 5x3 Day 4 Snatch Max Clean & Jerk Max Week 4 Day 1 Squat 5x3 @ 80% Snatch 5x1 @ 70% Clean & Jerk 4x1 @ 70% RDL 5x3 Day 2 Power Snatch 2x1 @ 70, 75% Power Clean & Jerk 2x1 @ 70, 75% Front Squat 3x1 @ 70% Push Press 3x5 Day 3 Squat 5x3 @ 75% Snatch 6x1 @ 75% Clean & Jerk 4x1 @ 75% RDL 3x3 Week 6 Day 1 Snatch 1x1 @ 77, 80, 82, 85%, Repeat Clean & Jerk 1x1 @ 75, 80, 82-85%, Repeat Squat 4x1 @ 90% Day 2 Power Snatch 4x2 @ 70% Power Clean & Jerk 4x1+2 @ 70% RDL 5x3 Day 3 Snatch 1x1 @ 77, 80, 82, 85% Clean & Jerk 1x1 @ 75, 80, 82-85% Squat 4x1 @ 80% Day 4 Snatch Max Clean & Jerk 1x1 @ 95% Front Squat 1x1 @ 105, 110, 115%cj Week 8 Day 1 Snatch 1x1 @ 80, 82, 85% Clean & Jerk 1x1 @ 80, 82, 85% Squat 3x1 @ 90% Day 2 Snatch 4x2 @ 70% Clean & Jerk 4x1+2 @ 70% RDL 5x3 Day 3 Snatch 1x1 @ 90-95% Clean & Jerk 1x1 @ 90-95% Front Squat 1x1 @ 105, 110, 115%cj |