Volume Accumulation Phase
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**BLOCK WORK IS DONE WITH BLOCKS 1" ABOVE THE KNEE
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Week 1
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Day 1Day 2Day 3
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PrimaryMuscle SnatchPower JerksPower Clean
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4x3 @ 70% of MS4x3 @70%+4x3 @ 70% of PC
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Block SnatchBlock Cleans
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4x3 @ 70-75%4x3 @70-75%
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SecondaryFront Squat Back SquatClean Pull
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3x6 @ 65-72%3x10 @60-70%3x6 @ 80%+ of clean
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BTN Snatch Push PressPress
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3x6 @ 6-7 RPE3x6 @70%+
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AccessorySide Planks 3x30sec KB Swings 4x10Dips 4x10
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Back Extension 3x10Plank 3x30sec
Abs Your choice, 50 reps
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Chin-ups x 20 total
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Week 2
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Day 1Day 2Day 3Day 4
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PrimaryMuscle SnatchPower JerksPower CleanSnatch + OHS
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5x3 @ 72% of MS5x3 @70%+5x3 @ 72% of PC3x (1+2)x2 @70-75%
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Block SnatchBlock CleansClean +FS+ Jerk
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5x3 @ 70-75%5x3 @70-75%
4x (2+2+2)x1 @70-75%
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SecondaryFront Squat Back SquatClean PullBack Squat
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4x6 @ 65-72%4x10 @60-70%4x6 @ 80%+ of clean3x10 @60-70%
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BTN Snatch Push PressPressPush Press
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4x6 @ 6-7 RPE4x6 @70%+4x6 @70%+
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AccessorySide Planks 3x30sec KB Swings 4x10Dips 4x10Planks 3x30sec
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Back Extension 3x10Plank 3x30sec
Abs Your choice, 50 reps
1 leg Deadlift
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Chin-ups x 20 total3x8e
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Week 3
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Day 1Day 2Day 3Day 4Day 5
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PrimaryMuscle SnatchPower JerksPower CleanSnatch + OHSClean +FS+ Jerk
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5x3 @ 72% of MS5x3 @73%+5x3 @ 72% of PC5x (1+2)x2 @70-75%
4x (2+2+2)x1 @70-75%
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Block SnatchBlock Cleans
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5x3 @ 73-78%5x3 @ 73-78%
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SecondaryFront Squat Back SquatClean PullFront SquatBack Squat
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4x6 @ 65-72%4x10 @60-70%4x6 @ 80%+ of clean3x6 @ 65-72%3x10 @60-70%
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BTN Snatch Push PressPressPush PressSnatch RDLClean RDL
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4x6 @ 6-7 RPE4x6 @70%+4x6 @70%+3x6 @70-80%3x6 @70-80%
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AccessorySide Planks 3x30sec KB Swings 4x10Dips 4x10Planks 3x30secSide Plank 3 x30sec
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Back Extension 3x10Plank 3x30sec
Abs Your choice, 50 reps
1 leg DeadliftCrossload Split Squat
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Chin-ups x 20 total3x8e3x8e
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Week 4
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Day 1Day 2Day 3Day 4Day 5
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PrimaryMuscle SnatchPower JerksPower CleanSnatch + OHSClean +FS+ Jerk
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6x3 @ 75%+ of MS5x3 @73%+6x3 @ 72% of PC6x (1+2)x2 @70-75%
6x (2+2+2)x1 @70-75%
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Block SnatchBlock Cleans
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6x3 @ 73-78%6x3 @ 73-78%
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SecondaryFront Squat Back SquatClean PullFront SquatBack Squat
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Push for max set of 61x10, go for best5x6 @ 80%+ of clean
20kg under best set of 6
20kg under your best set of 10 for 3 sets
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Then, 3 sets @ -20kg of that weight
for 3 sets
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BTN Snatch Push PressPressPush PressSnatch RDLClean RDL
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5x6 @ 6-7 RPE5x6 @70%+5x6 @70%+4x6 @70-80%4x6 @70-80%
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AccessorySide Planks 3x30sec KB Swings 4x10Dips 4x10Planks 3x30secSide Plank 3 x30sec
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Back Extension 3x10Plank 3x30sec
Abs Your choice, 50 reps
1 leg DeadliftCrossload Split Squat
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Chin-ups x 20 total3x8e3x8e
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BACK OFF WEEK THEN TRANSITION TO STRENGTH
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