1RM
Snatch 100
Clean & Jerk 100
Power Snatch 100
Power Clean 100
Snatch Pull 100
Clean Pull 100
Deadlift 100
RDL 100
Back Squat 100
Front Squat 100
Hang Snatch 100
Push Press 100
Press 100
Week 1
Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch (3x1; 3x2) 90 90 90 85 85 85
Power Clean & Jerk (3x1; 3x2) 90 90 90 85 85 85
Snatch Pull (5x3) 100 100 100 100 100
OR 5x3 85% 85 85 85 85 85
Front Squat (3x1) 90 90 90
OR 5x3 85% 85 85 85 85 85
Triceps 5x10/Rows 6x5
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Back Squat (3x1; 3x3) 90 90 90 85 85 85
Clean (5x2-3) 85 85 85 85 85
OR 3x1 90%, 3x2 85% 90 90 90 85 85 85
Hang Snatch w/ Straps (5x2-3) 85 85 85 85 85
Deadlift (5x3) 100 100 100 100 100
Or 5x3 85% 85 85 85 85 85
Situps 5x15-20 OR Dips 5x10
Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch (3x1, 3x1-2) 90 90 90 85 85 85
C&J (3x1, 3x2) 90 90 90 85 85 85
Clean Pull (5x3) 100 100 100 100 100
OR RDL 5x5 85% 85 85 85 85 85
Front Squat (3x1 90%+, 3x3) 90 90 90 85 85 85
Jerk Dip (3x3) 100 100 100
Week 2
Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Snatch deadlift (1x1, 3x1-2, 3x3) 100 90 90 90 85 85 85
Power Snatch w/ straps (3x1, 3x2) 90 90 90 85 85 85
Power Clean + Push Press (5x3) 85 85 85 85 85
OR 3x1 90%, 3x3 85% 90 90 90 85 85 85
Back Squat (5x3) 85 85 85 85 85
OR 3x1-2 90% 90 90 90
Pullups/Side-bends 5x10
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
Power Clean & Power Jerk (5x2) 85 85 85 85 85
Snatch from Knees w/ straps (3x2) 85 85 85
Clean Pull (5x3) 85 85 85 85 85
Drop Snatch (5x2-3) 80 80 80 80 80
Press from Rack (5x3) 85 85 85 85 85
OR 3x1 90%+ 90 90 90
Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch w/ Straps (3x1, 3x1-2) 90 90 90 85 85 85
C&J (3x1, 3x2) 90 90 90 85 85 85
Jerk Recovery (5x3; power style) 100 100 100 100 100
Front Squat (3x1 90%+, 3x3) 90 90 90 85 85 85
Good Morning/Hyper Extension 5x5
Week 3
Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch (3x1, 3x2) 90 90 90 85 85 85
Power Clean (3x1, 3x2) 90 90 90 85 85 85
Jerk from Rack (5x2-3) 85 85 85 85 85
Squat (5x3) 85 85 85 85 85
Situps 5x15
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Front Squat (3x1 90%+, 3x3) 90 90 90 85 85 85
Jerk Dips (+10KG, 3x3) 100 100 100
Clean (3x2, 3x3) 85 85 85 80 80 80
Snatch Deadlift (5x3) 100 100 100 100 100
Triceps 5x10
Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch (3x1 90%+, 3x2) 90 90 90 85 85 85
C&J (3x2) 85 85 85
OR 3x1 90 90 90
Snatch Pull From Box (5x3) 100 100 100 100 100
Drop Snatch (5x3) 80 80 80 80 80
Squat (5x3) 85 85 85 85 85
OR 3x1-2 90 90 90
Week 4 (Deload + Heavy)
Monday (light) Set 1 Set 2 Set 3 Set 4 Set 5
Muscle Snatch w/ Straps (5x2-3) 70 70 70 70 70
Push Press from Rack (3x3) 70 70 70
Front Squat (3x3) 70 70 70
Good Morning (5x5)
Wednesday (light) Set 1 Set 2 Set 3 Set 4 Set 5
Power Snatch w/ Straps (3x2-3) 70 70 70
Power Clean & Power Jerk (3x2) 70 70 70
Jerk Recovery (Split) 5x3 80 80 80 80 80
OR Rowing (5x5)
Situps 5x10
Friday (Start Heavy) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Snatch (3x1 90%+, 3x2) 90 90 90 85 85 85
C&J (3x1 90%+, 3x2) 90 90 90 85 85 85
Squat (3x1 90%+, 3x3) 90 90 90 85 85 85
Snatch Pull box (5x3) 85 85 85 85 85
Triceps (5x10)
* Designed for Peaking once a month, giving a 4Week block overall
* Percentages based on 1RM for each exercise
* Scheme is Set X Rep
* Some sets offer variety - Ex: Work to 3 singles at 90% OR 5x3 at 85%
* 90%+ means 90% of best OR MORE if feeling good/light/easy
* Can run as is OR an entire Light Week before starting over with First Heavy Week 1
* Great for school-age lifters or others with outside demands limiting training to 3Day/Week
* Muscle Snatch based on Power Snatch; Jerk Dip based on C&J
* Drop Snatch based on Snatch; Snatch from knees based on Hang Snatch;
* Press from Rack based on Press
Source: OWLSheets
