ABCDE
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Week 1Week 2Week 3Week 4Variables
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MondayMondayMondayMondaySnatch
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Snatch - 5x3 @ 70Snatch - 5x2 @ 75Snatch - 5x1 @ 80Snatch - 80 x 1 x 2, 85 x 1, 90 x 1100
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Snatch pull - 4x4 @ 105Snatch pull - 4x3 @ 110Snatch pull - 4x2 @ 115Clean & jerk - 80 x 1 x 2, 85 x 1, 90 x 1Clean & Jerk
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Pause back squat - 4x3 @ 65Pause back squat - 5x2 @ 75Pause back squat - 5x1 @ 80Front Squat - 80 x 2, 85 x 1 x 2100
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TuesdayTuesdayTuesdayTuesdayFront Squat
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Power snatch + Snatch - 65x1+1x2, 70x1+1x2, 75x1+1x2Power clean + power jerk - 75x3 sets, 80x2 setsPower clean + power jerk - 75,80,80+x3Power snatch - 70x1x5100
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Power clean + power jerk - 70x1+1x5Power snatch + Snatch - 70x1+1x2, 75x1+1x2, 80x1+1x1Power snatch + snatch - 75,80,80+x3Power clean & jerk - 70x1x5Back Squat
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Clean pull - 90x2x3100
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WednesdayWednesdayWednesdayWednesdayRound to next
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Clean & Jerk - 5x3 @ 70Clean & Jerk - 5x2 @ 75Clean & Jerk - 5x1 @ 80Snatch - 80x1x32,50
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Clean pull - 4x4 @ 110Clean pull - 4x3 @ 115Clean pull - 4x2 @ 120Clean & Jerk - 80x1x3
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Front Squat - 4x2 @ 75Front Squat - 4x2 @ 80Front Squat - 5x1 @ 90Snatch pull - 90x2x3
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ThursdayThursdayThursdayThursday
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Hang snatch (below knee) - 75x2x5Hang snatch (below knee) - 75 x 2 x 3, 80 x 2 x 2Hang snatch (below knee) - 75 x 2, 80 x 2, 85 x 1 x 3Power snatch - 60x1x8
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Hang clean (below knee) - 75x2x5Hang clean (below knee) - 75 x 2 x 3, 80 x 2 x 2Hang clean (below knee) - 75 x 2, 80 x 2, 85 x 1 x 3Power clean & jerk - 60x1x8
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Snatch balance - 4x3Snatch balance - 4 x 2; add weight from last wkSnatch balance - 4 x 1; add weight from last wk
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SaturdaySaturdaySaturdaySaturday
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Snatch - 60x3, 70x2, 75x2, 80x2, 85x1x3Snatch - 60 x 3, 70 x 2, 75 x 2, 80 x 2, 85 x 1, 90 x 1Snatch - 60 x 3, 70 x 2, 75 x 2, 80 x 1, 85 x 1, 90 x 1, 95 x 1, 85 x 1 x 2Snatch - max
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Clean & jerk - 60x3, 70x2, 75x2, 80x2, 85x1x3Clean & jerk - 60 x 3, 70 x 2, 75 x 2, 80 x 2, 85 x 1, 90 x 1Clean & jerk - 60 x 3, 70 x 2, 75 x 2, 80 x 1, 85 x 1, 90 x 1, 95 x 1, 85 x 1 x 2Clean & jerk - max
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Front squat - 100x1x1, 90x1x2 Front squat - 100 1 x 1, 90 x 1 x 2 Front squat - 100 1 x 1, 90 x 1Front squat - max