LSUS intermediate program

	A	B	C	D	E	F	G
1	Weeks 1-3					AHAP = As heavy as possible	Weighted push ups can be replaced w/ Bench
2	Day 1		wk 1	wk 2	wk 3
3	Jerk	6x5	70%	75%	80%
4	Squat	3x10	65%	70%	75%
5	Lunge	3x10
6	Press	3x10	65%	70%	75%
7	Weighted Push up
8	Abs
9	Day 2
10	Hip Snatch	6x5	60%	65%	70%
11	Hip Clean	6x5	60%	65%	70%
12	Snatch Deadlift	6x5	AHAP	AHAP	AHAP
13	Pull up	3x10
14	Jumps	3x10
15	Back Ext
16	Abs
17	Day 3
18	Jerk	6x5	60%	65%	70%
19	Squat	3x10	55%	60%	65%
20	Press	3x10	55%	60%	65%
21	Lunge
22	Weighted Push up
23	Abs
24	Day 4
25	Hip Snatch	6x5	70%	75%	80%
26	Hip Clean	6x5	70%	75%	80%
27	Clean Deadlift	6x5	AHAP	AHAP	AHAP
28	Pull up	3x10
29	Jumps
30	Back Ext
31	Abs
32	Weeks 4-6
33	Day 1
34	Jerk	6x3	85%	90%	95%
35	Squat	5x5	80%	85%	90%
36	Lunge	3x10
37	Press	5x5	80%	85%	90%
38	Weighted Push up
39	Abs
40	Day 2
41	Knee Snatch	6x3	70%	75%	80%
42	Knee Clean	6x3	70%	75%	80%
43	Snatch Deadlift	6x3	AHAP	AHAP	AHAP
44	Pull up	3x10
45	Jumps
46	Back Ext
47	Abs
48	Day 3
49	Jerk	6x3	70%	75%	80%
50	Squat	5x5	70%	75%	80%
51	Lunge	3x10
52	Press	5x5	70%	75%	80%
53	Weighted Push up
54	Abs
55	Day 4
56	Knee Snatch	6x3	85%	90%	95%
57	Knee Clean	6x3	85%	90%	95%
58	Clean Deadlift	6x3	AHAP	AHAP	AHAP
59	Pull up	3x10
60	Jumps
61	Back Ext
62	Abs
63	Competition Phase
64	Day 1
65	Snatch	Max
66	Clean and Jerk	Max
67	Jumps	5x5
68	Push ups
69	Back Ext
70	Abs
71	Day 2
72	Snatch	3x1 @ 50, 65, 70, 75, 80%
73	Clean and Jerk	3x1 @ 50, 65, 70, 75, 80%
74	Jumps	5x5
75	Back Ext
76	Abs
77	Day 3
78	Snatch	2x1 @ 50, 65, 70, 75, 80, 85%
79	Clean and Jerk	2x1 @ 50, 65, 70, 75, 80, 85%
80	Pull up	3x10
81	Push ups
82	Abs
83	Back Ext
84	Day 4
85	Snatch	4x1 @ 50, 55, 60, 65, 70%
86	Clean and Jerk	4x1 @ 50, 55, 60, 65, 70%
87	Abs
88	Day 5
89	Snatch	Max
90	Clean and Jerk	Max
91
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94
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99
100