Classic Cycle

Power clean + hang clean + power jerk - 70%

(of clean) x 4 sets

Jerk dip squats - 90% (of jerk) x 3 x 4

Muscle snatch - 60% x 3 x 4

4 weeks
Monday - Day 1

Power snatch - 60% x 2 x 5

Power clean & power jerk - 60% x 2 x 5

For time:
35-30-25 KB swings
400-200-100 m sprint

Good morning (straight knee, straight feet) - 3 x

10 light

Saturday - Day 1

GHB sit-ups - 3 x 15

Light Transition Week

Snatch - heavy single; 75% of that x 1 x 3

Clean & jerk - heavy single; 75% of that x 1 x 3

Front squat - heavy single; 80% of that x 3 x 3

Tuesday - Day 1

Snatch - (70% x 1, 74% x 1, 78% x 1) x 3

Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3

Back squat - 75% x 6 x 4 - 3 sec pause in bottom

Rounds in 5 min:
5 kipping pull-ups
5 lunges/leg
5 box jumps
5 push-ups
Wednesday - Day 1

Power snatch + hang power snatch + 2 snatch

balance - 70% (of power snatch) x 4 sets

Push press + power jerk + jerk - 80% (of push

press) x 5 sets

3 rounds for time:

250 m row sprint
10 kipping pull-ups
3 min rest
Thursday - Day 1
Rest

3 sets:
A. GHR x 15
B. GHB sit-ups x 25
Sunday - Day 1
Rest
Monday - Day 1

Power snatch - 75% x 1 x 10; 1 min rest

High-hang clean & jerk - 60% x 1 x 10; 1 min

rest

Front squat - 70% x 1; focus on speed up

GHB sit-ups - 50 total

20-15-10 reps:
Box jump - above knee+
Kipping pull-ups
Week 1
Tuesday - Day 1

Snatch - heavy single; 75% of that x 1 x 5; 1

min rest on drop sets

Clean - heavy single; 75% of that x 1 x 5; 1 min

rest on drop sets

Friday - Day 1

Front squat - heavy single; 80% of that x 2 x 2

Front squat - heavy single; 80% of that x 2 x 2

Weighted back extensions - 30 total; DB behind

neck; lock pelvis in place and flex/extend ONLY
the spine; 2 sec pause at top

Weighted back extensions - 30 total; DB behind

neck; lock pelvis in place and flex/extend ONLY
the spine; 2 sec pause at top

Wednesday - Day 1

Snatch balance - heavy single; 90% of that x 1;

85% x 1; 80% x 1

Power clean & jerk - 75% x 1 x 10; 1 min rest

Front squat - 70% x 1; focus on speed up

Planks - front/side; 2 x near max hold

300-200-100-200-300 m sprints;
2 min rest between each
Sunday - Day 1
Rest
Monday - Day 1

Snatch - heavy single; 80% of that x 1 x 3; 1

min rest on drop sets

4 rounds:
10 DB muscle snatch
10 KTE

Clean - heavy single; 80% of that x 1 x 3; 1 min

rest on drop sets

Back squat - heavy single; 85% of that x 2 x 2

Thursday - Day 1

Weighted back extensions - 30 total; DB behind

neck; lock pelvis in place and flex/extend ONLY
the spine; 2 sec pause at top; add weight from
last Monday

Snatch - heavy single; 75% of that x 1 x 5; 1

min rest on drop sets

Clean & jerk - heavy single; 75% of that x 1 x

5; 1 min rest on drop sets

Pause back squat - work up to heavy triple; 3 set

pause in bottom; NO bouncing
Good morning (straight knee) - 3 x 8; 3020
tempo; feel out weight, approx 20-25% of BS

Friday - Day 1
Rest
Saturday - Day 1

Week 2
Tuesday - Day 1

Snatch balance - heavy single; 90% of that x 1;

85% x 1

Power clean & jerk - 75% x 1 x 10; 1 min rest

Front squat - 75% x 1; focus on speed up

4 rounds:
200 m row
15 hanging leg raises
Wednesday - Day 1

Snatch - heavy single; 75% of that x 1 x 5; 1

min rest on drop sets
Clean & jerk - heavy single; 75% of that x 1 x
5; 1 min rest on drop sets

Snatch - heavy single; 80% of that x 1 x 3; 1

min rest on drop sets

Clean & jerk - heavy single; 80% of that x 1 x

3; 1 min rest on drop sets
Pause back squat - work up to heavy triple; 3 set
pause in bottom; NO bouncing; add weight from
last Wednesday
Good morning (straight knee/arched back) - 3 x
10; 3020 tempo; should be able to use same
weight as last Wed or add

Thursday - Day 1

Clean deadlift - 90% (of clean) x 5 x 3

Push press - 70% x 5 x 5

Jerk dip squat - 90% (of jerk) x 5 x 3

3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set
as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed
reps; 2 min rest
Tuesday - Day 1

Power snatch - 75% x 1 x 10; 1 min rest

Muscle snatch - 40% (of snatch) x 3 x 2

Power clean & jerk - 75% x 1 x 10; 1 min rest

Power clean + clean - 60% (of clean) x 2 + 1 x 3

Front squat - 75% x 1; focus on speed up

Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3

3 rounds:
20 GHB sit-ups
3 rope climbs

4 rounds:
10 m shuttle run x 4
10 KB swing

Friday - Day 1
Rest

Overhead KB swings; must touch floor with outside

hand at end of each shuttle run.

Saturday - Day 1

Wednesday - Day 1

Snatch - heavy single; 80% of that x 1 x 3; 1

min rest on drop sets

Clean & jerk - heavy single; 80% of that x 1 x

3; 1 min rest on drop sets

Back squat - heavy single; 85% of that x 2 x 2

Reverse hyperextensions - 3 x 25

4 rounds:
30 sec double-unders
30 sec push-up + 2 kick-up
Sunday - Day 1
Rest
Monday - Day 1

Back squat - 75% x 5 x 5

Front squat - 75% x 4 x 5

Snatch pull - 85% (of snatch) x 3 x 4

Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2

3 sets; no rest:
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW
Shoulder-to-shoulder sandbag push press: grab middle
of sand bag with both hands with the bag across one
shoulder (front/back ends of bag in front/back of
shoulder). Push press the bag up overhead to a fully
extended elbow position and bring down to opposite
shoulder. This constitutes 1 rep.
Thursday - Day 1
Rest
Make sure rest days are active in terms of restorative
modalities. Sitting on the couch is not a good choice.

Foam rolling, light rowing, stretching, mobility drills,

contrast plunges and massage should be employed
whenever possible.

keeping the elbows out to the sides; don't focus on

shrugging.
Saturday - Day 1

Friday - Day 1

Overhead squat - 65% (of snatch) x 3 x 5; 3 sec

pause in bottom

Tall snatch - 3 x 3; find weight that allows good

speed and sharp turnover

High-hang snatch - 60% x 2 x 4

3 sets; no rest:
300 m row
3 rope climbs
On tall snatches and high-hang snatches, focus on
immediate and aggressive pull under with the arms,

Snatch - max

Clean & jerk - max

Deadlift - max

3 sets:
A1. Hanging leg raise x 15; 90 sec rest
A2. Back extension x 10; 2020; add weight if needed
with DB behind neck; 90 sec rest
Sunday - Day 1
Rest