Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Power Snatch + Snatch (drop between reps)
  • work to a heavy set of 1+1
  • -20% x 2+2 x 2
  • -15% x 2+1
  • -10% x 1+1 x 3
• Snatch DL
  • 115% x 3 x 3
• BS
  • Percentages based on 5RM from week 1
  • 90% x 3 x 4

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Power Clean + FS + Jerk (bar doesn’t touch ground)
  • work to a heavy set of 1+1+1
  • -20% x 2+2+2
  • -15% x 2+1+2
  • -10% x 1+1+1 x 3
• Clean Pull
  • 95% x 2 x 4
• Strict Press (add weight across sets)
  • 3 x 2
  • 2 x 1
  • 1 x 3

Day 3

• Meet warm up and 3 FS Singles at 90% if you are lifting in the meet tomorrow
• Snatch
  • work to heavy single
  • -15% x 2 x 4
• Clean and Jerk
  • work to heavy single
  • -15% x 2 x 3
• Front Squat
  • Percentages based on 3RM from week 1
  • 90% x 3 x 4

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Snatch DL + Snatch (bar doesn’t touch the ground)
  • 60% x 2+2 x 2
  • 70% x 2+1 x 1
  • 75% x 1+1 x 1
  • 80% x 1+1 x 3
• Snatch Pull
  • 90% x 3x 4
• BS
  • Percentages based on 5RM from week 1
  • 85% x 5 x 4

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• DL + Clean + Jerk (bar doesn’t touch ground)
  • 60% x 1+2+2 x 2
  • 70% x 1+2+1 x 1
  • 75% x 1+1+1 x 1
  • 80% x 1+1+1 x 3
• RDL
  • 90% x 3 x 5
• Strict Press (add weight across sets)
  • 2 x 4

Day 3

• Snatch from Low Blocks
  • work to heavy double
  • -15% x 2 x 4
• Clean from Low Blocks
  • work to heavy double
  • -15% x 2 x 3
• Front Squat
  • Percentages based on 3RM from week 1
  • 85% x 4 x 4

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Snatch Pull + Snatch
  • 60% x 2+2 x 2
  • 70% x 2+1 x 1
  • 75% x 1+1 x 1
  • 80% x 1+1 x 3
• Snatch RDL
  • 90% x 5 x 3
• BS
  • Percentages based on 5RM from week 1
  • 80% x 10 x 3

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Clean Pull + Clean + Jerk
  • 60% x1+ 2+2 x 2
  • 70% x 1+2+1 x 1
  • 75% x 1+1+1 x 1
  • 80% x 1+1+1 x 3
• DL
  • 110% x 3 x 5
• Strict Press (add weight across sets)
  • 3 x 4

Day 3

• Snatch from Mid Blocks
  • work to heavy double
  • -15% x 2 x 4
• Clean from Mid Blocks
  • work to heavy double
  • -15% x 2 x 3
• Front Squat
  • Percentages based on 3RM from week 1
  • 80% x 8 x 3

Day 1

• Mobility Challenge: Narrow Grip OHS with Hands Touching
  • Work on opening chest/shoulders and hip flexibility
  • If you can already do this, 5x3 with weight
• Hang Snatch + Snatch
  • 60% x 2+2 x 2
  • 70% x 2+1 x 1
  • 75% x 1+1 x 1
  • 80% x 1+1 x 3
• Snatch DL
  • 100% x 3 x 3
• BS
  • Test 5 RM

Day 2

• Mobility Challenge: Front Rack Sots Press
  • if you can already do this, 5x3 with weight
• Hang Clean + Jerk
  • 60% x 2+2 x 2
  • 70% x 2+1 x 1
  • 75% x 1+1 x 1
  • 80% x 1+1 x 3
• Clean Pull
  • 90% x 2 x 4
• Strict Press (add weight across sets)
  • 3 x 4

Day 3

• Snatch from High Blocks
  • work to heavy double
  • -15% x 2 x 4
• Clean from High Blocks
  • work to heavy double
  • -15% x 2 x 3
• Front Squat
  • Test 3 RM

Day 1

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U OHS Mobility 10 mins
• Beginner: Banded OHS
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Intermediate: Narrow Grip OHS
  • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
• Advanced: KB OHS
1. Lifts 25 mins
• Power Snatch
  • 3x2 Light
  • 2x2 Mod
  • 1x4 Add Weight
1. Strength 15 mins
• If doing the meet, Back squat 1 x 3 @ 80%
• Snatch Grip Jerk+OHS
  • 1+2x5 Add weight each set
1. Auxiliary 5-10 mins
• Back Extensions
  • 10x3
  • Hold a plate to the chest to add weight

Day 2

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Front Rack Mobility 10 mins
• Beginner: Goblet Squat
• Intermediate: Banded Front Rack Sotts Press
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Advanced: Front Rack Sotts Press
1. Lifts 25 mins
• Power Clean  
  • 2 x2 Light
  • 2 x1 Moderate
  • 1 x4 Add Weight
1. Strength 15 mins
• FS
  • 3x2 light
  • 2x2 moderate
  • 1x4 up to 1RM (clean opener if doing the meet)
1. Auxiliary 5-10 mins
• DB Shoulder Press
  • 10x3 each arm

Day 3

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Jerk Balance 5x4 5-10 mins
3. Lifts 30 mins
• If doing the meet, do meet warmp up
• Snatch
  • 3 x2 Light
  • 2 x2 Moderate
  • Work to 1RM add weight (cap at two misses)
• Clean and Jerk  
  • 1+3 x2 Light
  • 1+2 x1 Moderate
  • Work to 1 RM(cap at two misses)
1. Strength 15 mins
• Back Squat
  • Skip if doing the meet
  • Attempt a new 1RM

Day 1

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U OHS Mobility 10 mins
• Beginner: Banded OHS
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Intermediate: Narrow Grip OHS
  • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
• Advanced: KB OHS
1. Lifts 25 mins
• Power Snatch+Hang Power Snatch
  • 2+3x2 Light
  • 1+2x2 Mod
  • 1+1x4 Add Weight
1. Strength 15 mins
• Snatch Grip Jerk+OHS
  • 1+2x5 Add weight each set
1. Auxiliary 5-10 mins
• Back Extensions
  • 10x3
  • Hold a plate to the chest to add weight

Day 2

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Front Rack Mobility 10 mins
• Beginner: Goblet Squat
• Intermediate: Banded Front Rack Sotts Press
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Advanced: Front Rack Sotts Press
1. Lifts 25 mins
• Power Clean + Hang Power Clean  
  • 2+2 x2 Light
  • 1+2 x1 Moderate
  • 1+1 x4 Add Weight
1. Strength 15 mins
• FS
  • 3x2 light
  • 2x2 moderate
  • 1x3 Add weight
1. Auxiliary 5-10 mins
• DB Shoulder Press
  • 10x3 each arm

Day 3

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Jerk Balance 5x4 5-10 mins
3. Lifts 30 mins
• Snatch
  • 3 x2 Light
  • 2 x2 Moderate
  • 1 x4 add weight (cap at two misses)
• Clean and Jerk  
  • 1+3 x2 Light
  • 1+2 x1 Moderate
  • 1+1 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 60%x5
  • 65%x5
  • 70%x5
  • 75%x5

Day 1

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U OHS Mobility 10 mins
• Beginner: Banded OHS
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Intermediate: Narrow Grip OHS
  • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
• Advanced: KB OHS
1. Lifts 25 mins
• Snatch Pull + Hang Snatch
  • 2+3x2 Light
  • 2+2 x2 Moderate
  • 2+1 x4 Add Weight
1. Strength 15 mins
• Bent Row
  • 5x5
1. Auxiliary 5-10 mins
• Back Extensions
  • 10x3
  • Hold a plate to the chest to add weight

Day 2

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Front Rack Mobility 10 mins
• Beginner: Goblet Squat
• Intermediate: Banded Front Rack Sotts Press
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Advanced: Front Rack Sotts Press
1. Lifts 25 mins
• Hang Clean +Jerk
  • 2+2 x2 Light
  • 1+2 x1 Moderate
  • 1+1 x4 Add Weight
1. Strength 15 mins
• Deadlift
  • 3x2 light
  • 2x2 moderate
  • 1x4 Up to 1 RM
1. Auxiliary 5-10 mins
• DB Shoulder Press
  • 10x3 each arm

Day 3

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Jerk Balance 5x4 5-10 mins
3. Lifts 30 mins
• Snatch + OHS
  • 3+2 x2 Light
  • 2+2 x2 Moderate
  • 1+2 x4 add weight (cap at two misses)
• Clean + Jerk
  • 2+3 x2 Light
  • 2+2 x1 Moderate
  • 1+2 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 60%x5
  • 70%x3
  • 80%x2
  • 90%x2
  • 95%x1

Day 1

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U OHS Mobility 10 mins
• Beginner: Banded OHS
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Intermediate: Narrow Grip OHS
  • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
• Advanced: KB OHS
1. Lifts 25 mins
• Hang Snatch
  • 4x2 Light
  • 2 x2 Moderate
  • 1 x5 Add Weight
1. Strength 15 mins
• Bent Row
  • 5x5
1. Auxiliary 5-10 mins
• Back Extensions
  • 10x3
  • Hold a plate to the chest to add weight

Day 2

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Front Rack Mobility 10 mins
• Beginner: Goblet Squat
• Intermediate: Banded Front Rack Sotts Press
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Advanced: Front Rack Sotts Press
1. Lifts 25 mins
• Clean pull+Hang Clean +Jerk
  • 2+2+2 x2 Light
  • 2+1+2 x1 Moderate
  • 2+1+1 x3 Add Weight
1. Strength 15 mins
• Deadlift
  • 3x2 light
  • 2x2 moderate
  • 1x3 Add weight
1. Auxiliary 5-10 mins
• DB Shoulder Press
  • 10x3 each arm

Day 3

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Jerk Balance 5x4 5-10 mins
3. Lifts 30 mins
• Power Snatch
  • 3 x2 Light
  • 2 x2 Moderate
  • 1 x4 add weight (cap at two misses)
• Power Clean
  • 3 x2 Light
  • 2 x1 Moderate
  • 1 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 70%x5
  • 80%x5
  • 85%x2
  • 90%x3
  • 100%x1

Day 1

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U OHS Mobility 10 mins
• Beginner: Banded OHS
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Intermediate: Narrow Grip OHS
  • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
• Advanced: KB OHS
1. Lifts 25 mins
• Hang Power Snatch+Hang Snatch
  • 2+3 x2 Light
  • 2+2 x2 Moderate
  • 1+2 x4 Add Weight
1. Strength 15 mins
• Bent Row
  • 5x5
1. Auxiliary 5-10 mins
• Back Extensions
• 10x3
• Hold a plate to the chest to add weight

Day 2

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Front Rack Mobility 10 mins
• Beginner: Goblet Squat
• Intermediate: Banded Front Rack Sotts Press
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Advanced: Front Rack Sotts Press
1. Lifts 25 mins
• Hang Power Clean + Clean +Jerk
  • 2+2+2 x2 Light
  • 2+1+2 x1 Moderate
  • 2+1+1 x3 Add Weight
1. Strength 15 mins
• Deadlift
  • 3x2 light
  • 2x2 moderate
  • 1x3 Add weight
1. Auxiliary 5-10 mins
• DB Shoulder Press
• 10x3 each arm

Day 3

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Jerk Balance 5x4 5-10 mins
3. Lifts 30 mins
• Hang Snatch
  • 3 x2 Light
  • 2 x2 Moderate
  • 1 x4 add weight (cap at two misses)
• Hang Clean
  • 3 x2 Light
  • 2 x1 Moderate
  • 1 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 70%x5
  • 80%x5
  • 85%x2
  • 90%x3
  • 100%x1

Day 1

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U OHS Mobility 10 mins
• Beginner: Banded OHS
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Intermediate: Narrow Grip OHS
  • Start with normal grip, if the torso is upright, slowly move the grip in until it is a challenge to stay vertical, goal is a clean grip OHS
• Advanced: KB OHS
1. Lifts 25 mins
• Power Snatch+OHS
  • 2+3 x2 Light
  • 2+2 x2 Moderate
  • 1+2 x4 Add Weight
1. Strength 15 mins
• Snatch Grip DL
  • 3 x2 Light
  • 2 x 2 Work toward Snatch Max
  • 1 x 2 Heavy
1. Auxiliary 5-10 mins
• Back Extensions
  • 10x3
  • Hold a plate to the chest to add weight

Day 2

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Front Rack Mobility 10 mins
• Beginner: Goblet Squat
• Intermediate: Banded Front Rack Sotts Press
  • band goes under the armpits, athlete leans against the band to achieve an upright torso, no heavier than 15lbs. training bar
• Advanced: Front Rack Sotts Press
1. Lifts 25 mins
• Clean pull to knee+Cl+Jerk
  • 2+2+2 x2 Light
  • 2+1+2 x1 Moderate
  • 2+1+1 x3 Add Weight
1. Strength 15 mins
• Single arm DB Row
  • 6 x 4 each arm
  • DB starts between legs, pull across body
1. Auxiliary 5-10 mins
• DB Shoulder Press
  • 10x3 each arm

Day 3

1. Dynamic Warm-up and Bar Work 5-10 mins
2. W/U Jerk Balance 5x4 5-10 mins
3. Lifts 30 mins
• Hang Snatch from Knee
  • 3 x2 Light
  • 2 x2 Moderate
  • 1 x4 add weight (cap at two misses)
• Hang Clean from Knee + Jerk
  • 3+2 x2 Light
  • 2+2 x1 Moderate
  • 1+2 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 70% x6
  • 80% x6
  • 90% x3
  • 95% x2