Week 5

Day 1 Day 2 Day 3 Day 4 Day 5

Power Clean+Clean (2+1) 5x1 @ 75-85% Jerk with a pause in the dip 8x1 @ 70-80% Power Snatch+Snatch (2+1) 5x1 @ 75- Snatch, build to 80%, drop to 70%, build to
Snatch 8x1 @ 70-80% of your best of best power clean of your best 85% of best power snatch 85%, drop to 75%, build to heavy set
Back Squats 5x5 start at around 75% of Front Squats 3x3 start at around 75% of Clean and Jerk, build to 80%, drop to 70%,
Snatch Pulls 5x2 @ 90% of your best your best, the goal is add weight each Clean Pulls 5x2 @ 90% of your best your best, the goal is add weight each build to 85%, drop to 75%, build to heavy
competition snatch week competition snatch week set
Single Leg BB Good Mornings 3x15 ea.
Pull Ups 5x5 TKEs 3x20 ea. leg Dips 5x5 leg Hamstrings 100 reps
Cuban Rows 4x12 Ab Rollouts 3x12 Straight Arm Pull Downs 4x12 Pallof Press 3x20 ea. side Triceps 100 reps

Week 6
Day 1 Day 2 Day 3 Day 4 Day 5
Snatch 8x1 @ more than the previous Jerk with a pause in the dip 8x1 @ more
week. Goal is to add 3-5 kgs from previous Power Clean+Clean (2+1) 5x1 @ 80-90% than the previous week. Goal is to add 3-5 Power Snatch+Snatch (2+1) 5x1 @ 80- Snatch, build to 85%, drop to 75%, build to
weeks sets of best power clean kgs from previous weeks sets 90% of best power snatch 90%, drop to 80%, build to heavy set
Clean and Jerk, build to 85%, drop to 75%,
Snatch Pulls 5x2 @ 100% of your best Back Squats 5x5 add 5kg+ to sets from Clean Pulls 5x2 @ 100% of your best Front Squats 3x3 add 5kg+ to sets from build to 90%, drop to 80%, build to heavy
competition snatch last week's work Clean last week's work set
Single Arm DB Rows 4x8 ea. arm AHAP Single Leg Hamstring Curls 3x15 ea. leg Single Arm DB Press 4x5 ea. arm Bullet Squats 3x10 ea. leg Hamstrings 100 reps
Band Pull Aparts 3x15 Drangonflies 3x12 Face Pulls 3x20 DB Side Bends 3x15 ea. side Triceps 100 reps

Week 7
Day 1 Day 2 Day 3 Day 4 Day 5
Snatch 8x1 @ more than previous weeks. Jerk with a pause in the dip 8x1 @ more
Goal is to add 3-5 kgs from previous Power Clean+Clean (2+1) 5x1 @ 85-95% than previous weeks. Goal is to add 3-5 Power Snatch+Snatch (2+1) 5x1 @ 85- Snatch to heavy single, 2x2 @ 80% of
weeks sets of best power clean kgs from previous weeks sets 95% of best power snatch heavy single
Snatch Pulls 5x2 @ 110% of your best Back Squats 5x5 add 5kg+ to sets from Clean Pulls 5x2 @ 110% of your best Front Squats 3x3 add 5kg+ to sets from Clean and Jerk to heavy single, 2x2 @
competition snatch last week's work Clean last week's work 80% of heavy single
Single Arm DB Upright Rows 3x10 ea. arm Walking Lunges 3x100' Rolling Triceps Ext. 3x12 Single Leg BB Deadlift 3x10 ea. leg Hamstrings 100 reps
Australian Pull Ups 3x15 Tabata 8-point Plank Hold DB Lateral Raises 3x15 Side Plank Pulses 3x20 ea. side Triceps 100 reps

Week 8
Day 1 Day 2 Day 3 Day 4 Day 5
No Contact Low Hang Clean 3x3, building Press From The Split 3x5, building each No Contact Low Hang Snatch 3x3, building Snatch 3x1 @ 70% 3x1 @ 75% 3x1 @
Single Arm DB OHS 3x5 ea. arm each set set each set 80% of best snatch
Power Clean 3x2 @ 70-80% of best Power Snatch 3x2 @ 70-80% of best Clean and Jerk 3x1 @ 70% 3x1 @ 75%
Snatch 3x1 @ 70-80% of best snatch power clean DB Split Jerk 5x5, building AHAP power snatch 3x1 @ 80%
Pull Downs 3x15 Belt Squats 4x9 Band Pull Aparts 3x15 Single Leg Squats 3x10 ea. leg ITYWs 3x3 ea. position
Single Arm DB Farmer's Carries 3x100'
Hanging Leg Raises 2x25 Hamstring Curs 3x20 ea. side Tabata Reverse Plank Hold TKEs 3x30 ea. leg