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

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+Snatch from Knee+OHS
  • 1+2+3 x2 Light
  • 1+2+2 x1 Moderate
  • 1+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
• DL+Cl+Jerk bar does not touch the ground after the first Dl, Dl and Cl come from mid shin
  • 1+2+2 x2 Light
  • 1+1+2 x1 Moderate
  • 1+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
• Snatch w/ pause @ knee
  • 3 x2 Light
  • 2 x2 Moderate
  • 1 x4 add weight (cap at two misses)
• Clean w/ pause @ knee + Jerk
  • 3+1 x2 Light
  • 2+1 x1 Moderate
  • 1+1 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 65% x8
  • 75% x6
  • 85% x4
  • 90% x4

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+OHS
  • 2+3 x2 Light
  • 2+2 x1 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
• DL+Cl bar does not touch the ground after the first Dl, Dl and Cl come from mid shin
  • 2+3 x2 Light
  • 2+2 x1 Moderate
  • 1+2 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
• Snatch
  • 3 x2 Light
  • 2 x2 Moderate
  • 1 x4 add weight (cap at two misses)
• Clean + Jerk
  • 3+1 x2 Light
  • 2+1 x1 Moderate
  • 1+1 x3 add weight (cap at two misses)
1. Strength 15 mins
• Back Squat
  • 65% x8
  • 70% x8
  • 80% x6
  • 85% x6

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+Snatch Pull from Knee+Hang Snatch
  • 1+1+2 x2 Light
  • 1+1+2 x1 Moderate
  • 1+1+1 x4 Add Weight
1. Strength 15 mins
• Snatch Grip Jerk
  • 3 x2 Light
  • 2 x4 Work toward Snatch Max
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+Power Clean+Jerk
  • 1+2+2 x2 Light
  • 1+1+2 x1 Moderate
  • 1+1+1 x3 Add Weight
1. Strength 15 mins
• 1 ¼ FS (Squat to the bottom, bounce up to ~parallel, back down and all the way up)
  • 2 x2 Light
  • 1x4 up to max
  • http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168
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
  • 65% x8
  • 70% x8
  • 80% x6
  • 85% x6


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