Strength Phase
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Week 1
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Day 1Day 2Day 3Day 4Day 5
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PrimaryBlock SnatchRack JerkBlock CleansPower SnatchPower Clean + Jerk
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4x2 @80%+4x2 @80%+4x2 @80%+4x2 @80%+4x2 @80%+
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SecondarySnatch PullBack SquatClean Pull Front SquatBack Squat
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4x3 @90%+3x6 @ 75%+4x3 @90%+4x4 @78%+3x6 @ 75%+
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Front SquatSnatch Deadlift w/ pausePush Press
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4x4 @78%+4x4 @ 90%+4x4 @78%+
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Accessory
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Week 2
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Day 1Day 2Day 3Day 4Day 5
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PrimaryBlock SnatchRack JerkBlock CleansPower SnatchPower Clean + Jerk
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5x2 @80%+5x2 @80%+5x2 @80%+5x2 @80%+5x2 @80%+
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SecondarySnatch PullBack SquatClean Pull Front SquatBack Squat
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5x3 @90%+4x6 @ 75%+5x3 @90%+5x4 @78%+4x6 @ 75%+
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Front SquatSnatch Deadlift w/ pausePush Press
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5x4 @78%+5x4 @ 90%+5x4 @78%+
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Accessory
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Week 3
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Day 1Day 2Day 3Day 4Day 5
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PrimaryBlock SnatchRack JerkBlock CleansPower SnatchPower Clean + Jerk
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6x1 @ 85%+6x1 @ 85%+6x1 @ 85%+6x1 @ 85%+6x1 @ 85%+
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SecondarySnatch PullBack SquatClean Pull Front SquatBack Squat
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5x3 @90%+4x6 @ 75%+5x3 @90%+5x4 @78%+4x6 @ 75%+
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Front SquatSnatch Deadlift w/ pausePush Press
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5x4 @78%+5x4 @ 90%+5x4 @78%+
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Accessory
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Week 4
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Day 1Day 2Day 3Day 4Day 5
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PrimaryBlock SnatchRack JerkBlock CleansPower SnatchPower Clean + Jerk
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MaxMaxMaxMaxMax
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Drop 20kg for 3x2Drop 20kg for 3x2Drop 20kg for 3x2Drop 20kg for 3x2Drop 20kg for 3x2
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SecondarySnatch PullBack SquatClean Pull Front SquatBack Squat
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4x3 @90%+3x6 @ 80%+4x3 @90%+3x4 @80%+3x6 @ 80%+
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Front SquatSnatch Deadlift w/ pausePush Press
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3x4 @80%+4x4 @ 90%+3x4 @80%+
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Accessory
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Perform Back off Week then return for Strength 2
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