8-Week Rough

8 weeks

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Monday - Day 1
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
• Snatch - HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS)
• Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2
• Back Squat - 75%x3x6
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max

Week 1 of 8

Tuesday - Day 2
Technique Primer: Hang Muscle Snatch - 3x3
• High-Hang Snatch - 70%x2x6
• Power Clean + Power Jerk - 70% x 2(1+1) x 6
• Snatch Pull - 85%x3, 90%x3, 95%x3, 85%x3
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec

Wednesday - Day 3
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
• Clean & Jerk - HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (%
of HS)
• Snatch - (70%x1, 75%x1, 80%x1) x 2
• Front Squat - 70%x3x6
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4xmax
-Crunch - 3 x max
Thursday - Day 4
• Power Snatch - 70%x2x6
Technique Primer: Hang Muscle Clean - 3x3
• High-Hang Clean + Power Jerk - 70% x 2(1+1) x 6
• Clean Pull - 85%x3, 90%x3, 95%x3, 85%x3
-Back Extension - 3x15
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec

Friday - Day 5
Rest Day

Saturday - Day 6
Technique Primer: Tall Snatch - 3x3
• Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
• Clean & Jerk - HS
• Back Squat - HS
-Weighted Back Extension - 3x10
-Ab Work of Choice - 6 sets

Sunday - Day 7
Rest Day

Monday - Day 8
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
• Snatch - HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS)
• Clean & Jerk - 70% x (1+1), (75% x (1+1), 80% x (1+1), 85% x
(1+1)) x 2
• Back Squat - 78%x3x6
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max
Week 2 of 8

Tuesday - Day 9
Technique Primer: Hang Muscle Snatch - 3x3
• High-Hang Snatch - 70%x2x3, 75%x2x3
• Power Clean + Power Jerk - 70% x 2(1+1) x 3, 75% x 2(1+1) x 3
• Snatch Pull - 90%x3, 95%x3, 100%x3, 85%x3
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec

Wednesday - Day 10
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
• Clean & Jerk - HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (%
of HS)
• Snatch - 70%x1, (75%x1, 80%x1, 85%x1) x 2
• Front Squat - 73%x3x6
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4xmax
-Crunch - 3 x max

Thursday - Day 11
• Power Snatch - 70%x2x3, 75%x2x3
Technique Primer: Hang Muscle Clean - 3x3
• High-Hang Clean + Power Jerk - 70% x 2(1+1) x 3, 75% x 2(1+1)
• Clean Pull - 90%x3, 95%x3, 100%x3, 85%x3
-Back Extension - 3x15
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec

Friday - Day 12
Rest Day

Saturday - Day 13
Technique Primer: Tall Snatch - 3x3
• Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
• Clean & Jerk - HS
• Front Squat - HS
-Weighted Back Extension - 3x10
-Ab Work of Choice - 6 sets

Sunday - Day 14
Rest Day

Monday - Day 15
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
• Snatch - HS; (80%x1, 85%x1, 90%x1) x 2 (% of HS)
• Clean & Jerk - 70% x (1+1), 75% x (1+1), (80% x (1+1), 85% x
(1+1), 90% x (1+1)) x 2
• Back Squat - 80%x3x6
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max

Week 3 of 8

Tuesday - Day 16
Technique Primer: Hang Muscle Snatch - 3x3
• High-Hang Snatch - 75%x2x3, 75%x2x3
• Power Clean + Power Jerk - 75% x 2(1+1) x 3, 75% x 2(1+1) x 3
• Snatch Pull - 93%x3, 98%x3, 103%x3, 85%x3
Bold sets can be taken heavier if you're feeling good.

-Back Extension - 3x15

-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec

Wednesday - Day 17
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
• Clean & Jerk - HS; (80% x (1+1), 85% x (1+1), 90% x (1+1)) x 2 (%
of HS)
• Snatch - 70%x1, 75%x1, (80%x1, 85%x1, 90%x1) x 2
 • Front Squat - 75%x3x6
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4 x max
-Crunch - 3 x max

Thursday - Day 18
• Power Snatch - 75%x2x3, 75%x2x3
Technique Primer: Hang Muscle Clean - 3x3
• High-Hang Clean + Power Jerk - 75% x 2(1+1) x 3, 75% x 2(1+1)
• Clean Pull - 93%x3, 98%x3, 103%x3, 85%x3
Bold sets can be taken heavier if you're feeling good.

-Back Extension - 3x15

-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec

Friday - Day 19
Rest Day

Saturday - Day 20
Technique Primer: Tall Snatch - 3x3
• Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
• Clean & Jerk - HS
• Front Squat - HS
-Weighted Back Extension - 3x10
-Ab Work of Choice - 6 sets

Sunday - Day 21
Rest Day

Monday - Day 22
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
• Snatch - (70%x1, 75%x1, 80%x1) x 2
• Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2
• Back Squat - 75%x3x3
-Weighted Back Extension - 2x10
-Hanging Leg Raise - 2 x max
-Reverse Crunch - 2 x max

Week 4 of 8

Tuesday - Day 23
Technique Primer: Hang Muscle Snatch - 3x3
• High-Hang Snatch - 70%x1x6
• Power Clean + Power Jerk - 70% x (1+1) x 6
• Snatch Pull - 85%x3, 90%x3x2, 80%x3
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec

Wednesday - Day 24
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
• Clean & Jerk - (70% x (1+1), 75% x (1+1), 80% x (1+1)) x 2
• Snatch - (70%x1, 75%x1, 80%x1) x 2
• Front Squat - 70%x3x3
-Weighted Back Extension - 2x10
-Weighted Sit-Up - 2 x max
-Crunch - 2 x max

Thursday - Day 25
• Power Snatch - 70% x 1 x 6
Technique Primer: Hang Muscle Clean - 3x3
• High-Hang Clean + Power Jerk - 70% x (1+1) x 6
• Clean Pull - 85%x3, 90%x3x2, 80%x3
-Back Extension - 2x15
-Jackknife - 2 x max
-Weighted Planks - 2x10-30sec

Friday - Day 26
Rest Day

Saturday - Day 27
Technique Primer: Tall Snatch - 3x3
• Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
• Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
x3
• Front Squat - HS
-Weighted Back Extension - 2x10
-Ab Work of Choice - 3 sets

Sunday - Day 28
Rest Day

Monday - Day 29
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
• Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
• Clean & Jerk - HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (%
of HS)
• Front Squat - 80%x2, 85%x2, 90%x2x3
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max

Week 5 of 8

Tuesday - Day 30
Technique Primer: Hang Muscle Snatch - 3x3
• High-Hang Snatch - HS; 80%x1, 85%x1, 90%x1, 95%x1 (% of HS)
• Power Clean + Power Jerk - HS; 80% x (1+1), 85% x (1+1), 90% x
(1+1), 95% x (1+1)
• Snatch Pull - 100%x2, 105%x2, 110%x2, 90%x2
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec

Wednesday - Day 31
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
 • Clean & Jerk - HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (%
of HS)
• Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
• Back Squat - 80%x2x5
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4 x max
-Crunch - 3 x max

Thursday - Day 32
• Power Snatch - HS; 80%x1, 85%x1, 90%x1, 95%x1
Technique Primer: Hang Muscle Clean - 3x3
• High-Hang Clean + Power Jerk - HS; 80% x (1+1), 85% x (1+1),
90% x (1+1), 95% x (1+1)
• Clean Pull - 100%x2, 105%x2, 110%x2, 90%x2
-Back Extension - 3x15
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec

Friday - Day 33
Rest Day

Saturday - Day 34
Technique Primer: Tall Snatch - 3x3
• Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
• Clean & Jerk - HS
• Front Squat - HS
-Weighted Back Extension - 3x10
-Ab Work of Choice - 6 sets

Sunday - Day 35
Rest Day

Monday - Day 36
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
• Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
 • Clean & Jerk - HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (%
of HS)
• Front Squat - 2RM; 80%x2, 85%x2 (% of 2RM)
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max

Week 6 of 8

Tuesday - Day 37
Technique Primer: Hang Muscle Snatch - 3x3
• High-Hang Snatch - HS; 80%x1, 85%x1, 90%x1, 95%x1 (% of HS)
• Power Clean + Power Jerk - HS; 80% x (1+1), 85% x (1+1), 90% x
(1+1), 95% x (1+1)
• Snatch Pull - 105%x2, 110%x2, 115%x2, 90%x2
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec

Wednesday - Day 38
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
• Clean & Jerk - HS; (85% x (1+1), 90% x (1+1), 95% x (1+1)) x 2 (%
of HS)
• Snatch - HS; (85%x1, 90%x1, 95%x1) x 2 (% of HS)
• Back Squat - 80%x2, 85%x2x2, 80%x2
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4 x max
-Crunch - 3 x max

Thursday - Day 39
• Power Snatch - HS; 80%x1, 85%x1, 90%x1, 95%x1
Technique Primer: Hang Muscle Clean - 3x3
• High-Hang Clean + Power Jerk - HS; 80% x (1+1), 85% x (1+1),
90% x (1+1), 95% x (1+1)
• Clean Pull - 105%x2, 110%x2, 115%x2, 90%x2
-Back Extension - 3x15
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec
Friday - Day 40
Rest Day

Saturday - Day 41
Technique Primer: Tall Snatch - 3x3
• Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
• Clean & Jerk - HS
• Front Squat - HS
-Weighted Back Extension - 3x10
-Ab Work of Choice - 6 sets

Sunday - Day 42
Rest Day

Monday - Day 43
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
• Snatch - HS; 85%x1, 90%x1, 95%x1 (% of HS)
• Clean & Jerk - HS; 85% x (1+1), 90% x (1+1), 95% x (1+1) (% of
HS)
• Front Squat - 2RM
-Weighted Back Extension - 3x10
-Hanging Leg Raise - 4 x max
-Reverse Crunch - 3 x max

Week 7 of 8

Tuesday - Day 44
Technique Primer: Hang Muscle Snatch - 3x3
• High-Hang Snatch - HS
• Power Clean + Power Jerk - HS
• Snatch Pull - 90%x2, 95%x2, 100%x2
-Back Extension - 3x15
-Standing Plate Twist - 3x15/side
-Weighted Plank - 3 x 10-30sec
Wednesday - Day 45
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
• Clean & Jerk - HS; 85% x (1+1), 90% x (1+1), 95% x (1+1) (% of
HS)
• Snatch - HS; 85%x1, 90%x1, 95%x1 (% of HS)
• Back Squat - 80%x2x3
-Weighted Back Extension - 3x10
-Weighted Sit-Up - 4 x max
-Crunch - 3 x max

Thursday - Day 46
• Power Snatch - HS
Technique Primer: Hang Muscle Clean - 3x3
• High-Hang Clean + Power Jerk - HS
• Clean Pull - 90%x2, 95%x2, 100%x2
-Back Extension - 3x15
-Jackknife - 3 x max
-Weighted Planks - 3x10-30sec

Friday - Day 47
Rest Day

Saturday - Day 48
Technique Primer: Tall Snatch - 3x3
• Snatch - HS
Technique Primer: Tall Jerk + Push Jerk Bnk in Split - 3 x (3+3)
• Clean & Jerk - 70%x2, 75%x2, 80%x2, 85%x2, 90%x2
• Front Squat - 80%x2, 85%x2, 90%x2
-Weighted Back Extension - 3x10
-Ab Work of Choice - 6 sets

Sunday - Day 49
Rest Day

Monday - Day 50
Technique Primer: Press in Snatch - 5, 4, 3 (ascending weights)
• Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1
• Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x
(1+1), 90% x (1+1)
• Back Squat - 70%x3x3
-Back Extension - 3x10
-Sit Ups - 3x15

Week 8 of 8

Tuesday - Day 51
Technique Primer: Hang Muscle Snatch - 3x3
• Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3
• Clean & Jerk - 70% x (1+1), 74% x (1+1), 80% x (1+1), 85% x
(1+1) x 2
• Clean Pull - 80%x2x3
-Planks - 3x30sec

Wednesday - Day 52
Technique Primer: Press in Clean - 5, 4, 3 (ascending weights)
• Snatch - 70%x1, 75%x1, 80%x1x3
• Clean & Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1) x 3
• Front Squat - 70%x2x4
-Back Extension - 3x10
-Crunch- 3x20

Thursday - Day 53
• Snatch - 60%x1x8
• Clean & Jerk - 60% x (1+1) x 8
• Snatch Pull - 80%x2x3
-Planks - 3x20

Friday - Day 54
Rest Day
Saturday - Day 55
• Snatch - MAX!
• Clean & Jerk - MAX!
• Front Squat - HS

Sunday - Day 56
Rest Day