Week 9

Day 1 Day 2 Day 3 Day 4 Day 5

Hang Power Clean w. :03 pause at Hang Power Snatch w. :03 pause at
Hang Snatch+OHS, build to heavy the knee 4x1* @ 75-85% of best Hang Clean +FS, build to heavy set, 3 the knee 4x1* @ 75-85% of best
set, 3 misses total allowed and no misses total allowed and no more Snatch 3x1 @ 70% 3x1 @ 75% 3x1
more than 7 sets total keep rest to 3: *if you make all of your sets you get 2 than 7 sets total keep rest to 3:00 *if you make all of your sets you get 2 @ 80% 3x1 @ 85% of best
00 between sets additional bonus sets between sets additional bonus sets competition Snatch
Belt Squats 5x5 @ 65% of best Back
Squat*

*if no Belt Squat Front Squats w/ a Clean and Jerk 3x1 @ 70% 3x1 @
Floating Sn. Grip Deadlifts 5x5 Box Squats 6x6 @ 60% of best Back Floating Cl. Grip Deadlifts 5x5 pause in the bottom 5x3, building ea. 75% 3x1 @ 80% 3x1 @ 85% of best
building ea. set Squat, rest 2-3:00 between sets building ea. set set competition Clean and Jerk
Single Arm DB Rows 4x10, ea. side
Pull Ups 3x10 Ab Rollouts 3x15 AHAP Dips 3x10 TKEs 3x20 ea. leg
Reverse Hypers or Back Extensions Blackburns :10 hold each position 3x
3x15 Triceps Push Downs 3x30 Tabata Reverse Plank Holds Pallof Presses 3x20 ea. side through

Week 10
Day 1 Day 2 Day 3 Day 4 Day 5
Hang Power Clean w. :03 pause at Hang Power Snatch w. :03 pause at
Hang Snatch+OHS, build to heavy the knee 5x1* @ 80-90% of best Hang Clean +FS, build to heavy set, 3 the knee 5x1* @ 75-85% of best
set, 3 misses total allowed and no misses total allowed and no more Snatch 3x1 @ 75% 3x1 @ 80% 3x1
more than 7 sets total keep rest to 3: *if you make all of your sets you get 2 than 7 sets total keep rest to 3:00 *if you make all of your sets you get 2 @ 85% 3x1 @ 90% of best
00 between sets additional bonus sets between sets additional bonus sets competition Snatch
Belt Squats 5x5 @ 70% of best Back
Squat*

*if no Belt Squat Front Squats w/ a Clean and Jerk 3x1 @ 75% 3x1 @
Floating Sn. Grip Deadlifts 6x3 Box Squats 6x6 @ 65% of best Back Floating Cl. Grip Deadlifts 6x3 pause in the bottom 5x2, building ea. 80% 3x1 @ 85% 3x1 @ 90% of best
building ea. set Squat, rest 2-3:00 between sets building ea. set set competition Clean and Jerk
Australian Pull Ups* 4x10 Single Arm Banded Pull Down 3x15
*raise feet for more difficulty Slam Balls 3x15 ea. arm Deficit Push Ups 4x12 TKEs 3x20 ea. leg
Blackburns :10 hold each position 3x
Banded Step Downs 3x20 ea. leg DB Floor Press 3x20 Bullet Squats 3x15 ea. DB Side Bends 3x20 ea. side through

Week 11
Day 1 Day 2 Day 3 Day 4 Day 5
Hang Power Clean w. :03 pause at Hang Power Snatch w. :03 pause at
Hang Snatch+OHS, build to heavy the knee 5x1* @ 85-95% of best Hang Clean +FS, build to heavy set, 3 the knee 5x1* @ 75-85% of best
set, 3 misses total allowed and no misses total allowed and no more
more than 7 sets total keep rest to 3: *if you make all of your sets you get 2 than 7 sets total keep rest to 3:00 *if you make all of your sets you get 2 Snatch to heavy single and then 1x1
00 between sets additional bonus sets between sets additional bonus sets @ 90% and 80% of HS
Belt Squats 5x5 @ 75% of best Back
Squat*

Floating Sn. Grip Deadlifts 7x2 Box Squats 6x6 @ 70% of best Back Floating Cl. Grip Deadlifts 7x2 *if no Belt Squat Front Squats w/ a Clean and Jerk to heavy single and
building ea. set Squat, rest 2-3:00 between sets building ea. set pause in the bottom to heavy single then 1x1 @ 90% and 80% of HS
 Single Arm DB Bench Press 4x10 ea.
Neutral Grip Banded Pulldowns 3x20 arm Pendlay Rows 3x10, building ea. set Dips 3x10 TKEs 3x20 ea. leg
Single Leg Hamstring Curls 3x15 ea. Blackburns :10 hold each position 3x
Banded Russian KB Swings 3x15 Hanging Leg Raises 2x20 leg Side Plank Pulses 2x20 ea. side through

Week 12
Day 1 Day 2 Day 3 Day 4 Day 5
Hang Snatch 5x1 @ 80% of best from Hang Power Clean 5x1 @ 80% of Hang Clean 5x1 @ 80% of best from Hang Power Snatch5x1 @ 80% of Snatch 3x1 @ 70% 3x1 @ 75% 3x1
previous weeks best from previous weeks previous weeks best from previous weeks @ 80%
8 Rounds of:
Clean and Jerk 3x1 @ 70% 3x1 @
Single Leg BB Deadlifts 3x10 ea. leg Single Leg Squats 5x10 ea. leg Ukranian Deadlifts 3x15 DB Jump Squats x5 Every 1:30 75% 3x1 @ 80%
Band Pull Aparts 3x20 Triceps Push Downs Straight Arm Pull Downs 3x20 Triceps Pushdowns 3x20 TKEs 3x20 ea. leg
Blackburns :10 hold each position 3x
Tabata 8-Point Plank Holds Face Pulls 3x20 through

Week 13
Day 1 Day 2 Day 3 Day 4 Day 5
Heavy Single Work: Snakes and
Ladders

Power Clean with a :03 pause in the Power Snatch with a :03 pause in the Snatch and Clean and Jerk - You
catch 5x1* @ 70-80% of best Power catch 5x1* @ 70-80% of best Power have 12 Total Attempts for each lift.
Yo-Yo Snatch (3+1) build to heavy Clean Yo-Yo Clean (3+1) build to heavy Snatch Once you get to 80% the rules are as
set, 3 misses total allowed and no set, 3 misses total allowed and no follows: If you make a lift add 3%,
more than 5 sets total keep rest to 3: *if you make all 5 attempts you get 2 more than 5 sets total keep rest to 3: *if you make all 5 attempts you get 2 miss a lift subtract 5%. You are done
00 between sets additional bonus sets 00 between sets additional bonus sets when you've reached 12 total lifts
Front Squats w/ :03 pause + Front
Snatch Grip Deadlift with a :05 pause 1 1/4 Back Squats 3x3 warm up, 5x3, Clean Grip Deadlift with a :05 pause Squat (2+1) 6 sets building in weight
below the knee 5x2 building ea. set building ea. set below the knee 5x2 building ea. set ea. set Cuban Row to Press 3x15
Pull Ups 3x10 Triceps Pushdowns 3x20 Single Arm DB Rows 4x8 ea. arm Straight Arm Pulldowns 3x20 TKEs 3x30 ea. leg
Weighted Back Ext. or Reverse
Hypers 3x15 Hanging Abs 3x20 SSB or BB Good Mornings 3x15 Pallof Press 3x20 ea. side

Week 14
Day 1 Day 2 Day 3 Day 4 Day 5
Heavy Single Work: Snakes and
Ladders

Power Clean with a :03 pause in the Power Snatch with a :03 pause in the Snatch and Clean and Jerk - You
catch 5x1* @ 75-85% of best Power catch 5x1* @ 75-85% of best Power have 12 Total Attempts for each lift.
Yo-Yo Snatch (2+1) build to heavy Clean Yo-Yo Clean (2+1) build to heavy Snatch Once you get to 80% the rules are as
set, 3 misses total allowed and no set, 3 misses total allowed and no follows: If you make a lift add 3%,
more than 6 sets total keep rest to 3: *if you make all 5 attempts you get 2 more than 6 sets total keep rest to 3: *if you make all 5 attempts you get 2 miss a lift subtract 5%. You are done
00 between sets additional bonus sets 00 between sets additional bonus sets when you've reached 12 total lifts
 Front Squats w/ :03 pause + Front
Snatch Grip Deadlift with a :05 pause 1 1/4 Back Squats 3x3 warm up, 5x2, Clean Grip Deadlift with a :05 pause Squat (1+1) 8 sets building in weight
below the knee 5x2 building ea. set building ea. set below the knee 5x2 building ea. set ea. set Cuban Row to Press 3x15
Straight Arm Pull Downs 3x15 DB Rolling Triceps 3x20 Australian Pull Ups 3x15 Single Arm DB Shoulder Press 3x15 TKEs 3x30 ea. leg
Single Leg Hamstring Curls (standing
Sandbag Carries 4x100' Straight Leg Sit Ups 2x20 or scooter) 3x15 ea. leg DB Side Bends 3x20

Week 15
Day 1 Day 2 Day 3 Day 4 Day 5
Heavy Single Work: Snakes and
Ladders

Power Clean with a :03 pause in the Power Snatch with a :03 pause in the Snatch and Clean and Jerk - You
catch 5x1* @ 80-90% of best Power catch 5x1* @ 80-90% of best Power have 12 Total Attempts for each lift.
Yo-Yo Snatch (1+1) build to heavy Clean Yo-Yo Clean (1+1) build to heavy Snatch Once you get to 80% the rules are as
set, 3 misses total allowed and no set, 3 misses total allowed and no follows: If you make a lift add 3%,
more than 7 sets total keep rest to 3: *if you make all 5 attempts you get 2 more than 7 sets total keep rest to 3: *if you make all 5 attempts you get 2 miss a lift subtract 5%. You are done
00 between sets additional bonus sets 00 between sets additional bonus sets when you've reached 12 total lifts
Snatch Grip Deadlift with a :05 pause 1 1/4 Back Squats 3x3 warm up, 5x1, Clean Grip Deadlift with a :05 pause Front Squats to heavy single, 10 sets
below the knee 5x2 building ea. set building ea. set below the knee 5x2 building ea. set building in weight ea. set Cuban Row to Press 3x15
Dips 3x10 OH Triceps Ext. 3x20 Pendlay Rows 3x10 Triceps Push Downs 3x20 TKEs 3x30 ea. leg
Tabata Copenhagen Holds (alt. sides
Banded Good Mornings 3x20 Ab Rollouts 3x15 ea. round) Side Plank Pulses 3x20 ea. side

Week 16
Day 1 Day 2 Day 3 Day 4 Day 5
Snatch 8x1 @ 80% of best from 8 Rounds of- DB Jump Squats x5 Clean 8x1 @ 80% of best from 7 Rounds of - Single Leg Squats x5 Snatch 3x1 @ 70% 3x1 @ 75% 3x1
previous weeks every 1:15 previous weeks ea. leg every 1:30 @ 80%
Clean and Jerk 3x1 @ 70% 3x1 @
Hamstring Curls 3x30 DB Bench 5x10 Dead Hangs Acc. 3:00 Chaos Push Ups 6x10 75% 3x1 @ 80%
Tabata 8-point Plank Triceps Pushdowns 3x20 Banded Scissors 3x20 ea. leg Band Pull Aparts 3x20 Cuban Row to Press 3x15
Face Pulls 3x20 Triceps Pushdowns 3x20 TKEs 3x30 ea. leg