Advanced level 4 days a week for 12 weeks before competition
Ian Moir
Daily schedule
This program is designed for four days training per week, and extends over
twelve weeks with a taper to a competition at the end. It is aimed at a lifter
with an advanced level of technique.
Hieroglyphics
The program should be interpreted in the following manner :
Snatch 80% 3r, means three repetitions performed at 80% of maximum possibility.
Clean & Jerk 80% (2+1)r, means two repetitions of clean and one repetition
of jerk, e.g. one Clean followed by a Clean and Jerk.
Snatch 80% 3r x 4s, means four sets of three repetitions.
Percentages
The intensities shown in the program refer to the percentage of the PERSONAL
BEST or MAXIMUM POSSIBILITY for EACH EXERCISE, excepting Pulls and Rumanian
Pulls. The maximum possibility is the heaviest weight the lifter could
successfully achieve on the particular training day. For instance, if a lifter
has a personal best snatch of 100 kg, but is only capable of lifting 95 kg
during a particular period, due to an absence from training, then for that
period the lifter has a maximum possibility o f 95 kg for the snatch. The
maximum weight for Snatch Pulls and Clean Pulls is considered to be 110% of
Snatch and Clean respectively. The percentages for Rumanian Pulls are calculated
from the best Clean.
Conditioning Exercises
At the conclusion of each training session, lifters must perform ONE exercise
from EACH group of abdominal and lower back conditioning exercises which appear
at the bottom of the daily schedule.
Tonnage
The tonnage is the number of repetitions successfully performed multiplied by
the weight lifted for each repetition. This program is written according to the
repetitions allocated to each week and the percentage of repetitions apportioned
to each exercise. When a lifter fails an attempt, it is counted as a repetition
but not considered when calculating the tonnage. When a lifter fails an attempt
at a weight which is less than the prescribed top weight for a particular
exercise the coach must consider the reason for failure and reduce the intensity
of the remaining repetitions if necessary. This reduction in intensity will be
reflected in the tonnage recorded.
Warm Up
A general warm-up and stretching routine is necessary, along with stretching at
the end of the training session.
The program shows training beginning at 80% intensity. Obviously a specific
warm-up for each exercise is necessary. The following warm-up must take place
before attempting weights of 80% intensity: 50% 5r, 60% 3r, 70% 3r
Evaluation
Lifters must record all training sessions. These records must show all
repetitions, successful or not, performed at each weight for every exercise.
They must also show the duration of the entire training session and the amount
of time spent on each exercise. Either the lifter or the coach must calculate
the tonnage for each exercise and the daily total.
PREPARATORY PHASE (7 WEEKS)
WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%
Monday
Snatch
80% 3r, 75% 3r x 3s
Power
Clean
80% 3r, 75% 3r x 2s
Jerk from Rack 80% 3r, 75%
3r x 2s
Clean
Pull
80% 3r, 85% 2r, 90% 2r, 85% 2r
Front
Squat
80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Rumanian Pull 80%
3r, 85% 2r x 3s, 80% 3r x 3s
Tuesday
Clean
80% 3r, 75% 3r x 2s
Power Snatch
80% 3r, 75% 3r x 3s
Snatch Balance 80% 3r, 75%
3r x 2s
Snatch
Pull 80%
3r, 85% 2r, 90% 2r, 85% 2r
Back
Squat
80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Bench
Press
80% 3r x 4s
Wednesday
No Training
Thursday
Clean &
Jerk 80% 2r x
2s, 75% 2r x 3s
Snatch from Knee 80% 3r, 75% 3r x 3s
Snatch
Pull 80%
3r, 85% 2r, 90% 2r, 85% 2r
Back
Squat
80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Good Morning
80% 3r, 85% 2r x 3s, 80% 3r x 3s
Friday
No Training
Saturday
Power Snatch
80% 3r, 75% 3r x 3s
Pwr Clean & Pwr Jerk 80% 2r x 3s, 75% 2r x 2s
Clean
Pull
80% 3r, 85% 2r, 90% 2r, 85% 2r
Front
Squat
80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Bench
Press
80% 3r x 4s
WEEK 2
WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%
Monday
Snatch
80% 3r, 85% 2r, 80% 3r, 80% 2r
Power
Clean
80% 3r, 85% 2r, 75% 3r x 2s
Jerk from Rack 80% 3r, 85%
2r, 75% 3r x 2s
Clean
Pull
80% 3r, 85% 2r, 90% 2r, 95% 2r
Front
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Rumanian Pull 80%
3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s
Tuesday
Clean
80% 3r, 85% 2r, 75% 3r x 2s
Power Snatch
80% 3r, 85% 2r, 80% 3r, 80% 2r
Snatch Balance 80% 3r, 85%
2r, 75% 3r x 2s
Snatch
Pull 80%
3r, 85% 2r, 90% 2r, 95% 2r
Back
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench
Press
80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r
Wednesday
No Training
Thursday
Clean &
Jerk 80% 2r,
85% 2r x 2s, 80% 1r
Snatch from Knee 80% 3r, 85% 2r, 75%
3r x 3s
Snatch
Pull 80%
3r, 85% 2r, 90% 2r, 95% 2r,
Back
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Good Morning
80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s
Friday
No Training
Saturday
Power Snatch
80% 3r, 85% 2r, 75% 3r x 3s
Pwr Clean & Pwr Jerk 80% 2r, 85% 2r x 2s, 80% 1r
Clean
Pull
80% 3r, 85% 2r, 90% 2r, 95% 2r,
Front
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench
Press
80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r
WEEK 3
WEEKLY REPETITIONS : 250
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%
Monday
Snatch
80% 3r, 85% 2r, 90% 1r, 85% 2r
Power
Clean
80% 3r, 85% 2r, 90% 1r, 85% 2r
Jerk From Rack 80% 3r, 85%
2r, 90% 1r x 2s
Clean
Pull
80% 3r, 85% 2r, 90% 2r, 100% 1r
Front
Squat
80% 3r, 85% 2r, 90% 2r x 4s, 85% 3r
Good Morning
80% 3r, 85% 2r, 90% 2r x 3s, 85% 3r
Tuesday
Clean
80% 3r,85% 2r, 90% 1r x 2s
Power Snatch
80% 3r, 85% 2r, 90% 1r, 80% 2r
Snatch Balance 80% 3r, 85%
2r, 90% 1r, 85% 2r
Snatch
Pull 80%
2r, 85% 2r 90% 2r, 100% 1r,
Back
Squat
80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r
Bench
Press
80% 2r, 85% 2r, 90% 1r x 2s
Wednesday
No Training
Thursday
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r x 2s, 85% 1r, 80% 1r
Snatch From Knee 80% 3r, 85% 2r, 90%
1r x 3s, 80% 2r x 2s
Snatch
Pull 80%
3r, 85% 2r, 90% 2r, 100% 1r
Back
Squat
80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r
Good Morning
80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r
Press Behind Neck 80% 3r, 85% 2r, 90% 2r
Friday
No Training
Saturday
Power Snatch
80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
Power
Clean
80% 3r, 85% 2r, 90% 1r x 2s
Power
Jerk
80% 3r, 85% 2r, 90% 1r x 2s
Clean
Pull
80% 2r, 85% 2r, 90% 2r, 100% 1r
Front
Squat
80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r
Bench
Press
80% 3r, 85% 2r, 90% 2r
WEEK 4
WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%
Monday
Snatch
80% 3r, 85% 2r, 80% 3r, 80% 2r
Power
Clean
80% 3r, 85% 2r, 75% 3r x 2s
Jerk from Rack 80% 3r, 85%
2r, 75% 3r x 2s
Clean
Pull
80% 3r, 85% 3r, 90% 2r, 95% 1r
Front
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Rumanian Pull 80%
3r, 90% 2r, 85% 2r x 2s, 80% 3r x 3s
Tuesday
Clean
80% 3r, 85% 2r, 75% 3r x 2s
Power Snatch
80% 3r, 85% 2r, 80% 3r, 80% 2r
Snatch Balance 80% 3r, 85%
2r, 75% 3r x 2s
Snatch
Pull 80%
3r, 85% 2r, 90% 2r, 95% 2r
Back
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench
Press
80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r
Wednesday
No Training
Thursday
Clean &
Jerk 80% 2r,
85% 2r x 2s, 80% 1r
Snatch from Knee 80% 3r, 85% 2r, 75%
3r x 3s
Snatch
Pull 80%
3r, 85% 2r, 90% 2r, 95% 2r
Back
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Good Morning
80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s
Friday
No Training
Saturday
Power Snatch
80% 3r, 85% 2r, 75% 3r x 3s
Pwr Clean & Pwr Jerk 80% 2r, 85% 2r x 2s, 80% 1r
Clean
Pull
80% 3r, 85% 2r, 90% 2r, 95% 2r
Front
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench
Press
80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r
WEEK 5
WEEKLY REPETITIONS : 250
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%
Monday
Snatch
80% 3r, 85% 2r, 90% 1r, 85% 2r
Power
Clean
80% 3r, 85% 2r, 90% 1r, 85% 2r
Jerk From Rack 80% 3r, 85%
2r 90% 1r x 2s
Clean
Pull
80% 3r, 85% 2r 90% 2r, 100% 1r,
Front
Squat
80% 3r 85% 3r, 90% 2r x 4s, 85% 3r
Good Morning
80% 3r, 90% 2r x 3s, 85% 3r x 2s
Tuesday
Clean
80% 3r, 85% 2r 90% 1r x 2s
Power Snatch
80% 3r, 85% 2r, 90% 1r, 80% 2r
Snatch Balance 80% 3r, 85%
2r, 90% 1r, 85% 2r
Snatch
Pull 80%
2r, 85% 2r 90% 2r, 100% 1r,
Back
Squat
80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r
Bench
Press
80% 2r, 85% 2r 90% 1r x 2s
Wednesday
No Training
Thursday
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r x 2s, 80% 2r
Snatch From Knee 80% 3r, 85% 2r, 90%
1r x 3s, 80% 2r x 2s
Snatch
Pull 80%
3r, 85% 2r 90% 2r, 100% 1r,
Back
Squat
80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r
Good Morning
80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r
Press Behind Neck 80% 3r, 85% 2r 90% 2r,
Friday
No Training
Saturday
Power Snatch
80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
Power
Clean
80% 3r, 85% 2r, 90% 1r x 2s
Power
Jerk
80% 3r, 85% 2r, 90% 1r x 2s
Clean
Pull
80% 2r, 85% 2r 90% 2r, 100% 1r,
Front
Squat
80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r
Bench
Press
80% 3r, 85% 2r, 90% 2r
WEEK 6
WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%
Monday
Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
Power
Clean
80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Jerk From Rack 80% 3r, 85%
2r, 90% 1r, 95% 1r, 85% 2r
Clean
Pull
80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Front
Squat
80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Good Morning
80% 3r, 85% 3r, 90% 2r, 95% 1r, 80% 3r x 3s
Tuesday
Clean
80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Power Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r
Snatch Balance 80% 3r, 85%
2r, 90% 1r, 95% 1r, 85% 2r
Snatch
Pull 80%
3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Back
Squat
80% 3r, 85% 3r, 90% 2r, 95% 1r, 95% 1r, 85% 2r, 80% 3r x 3s
Bench
Press
80% 3r, 85% 3r, 90% 1r, 95% 1r
Wednesday
No Training
Thursday
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 2r,
Snatch From Knee 80% 3r, 85% 2r, 90%
1r, 95% 1r, 80% 3r x 2s
Snatch
Pull 80%
3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Back
Squat
80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Good Morning
80% 3r, 85% 3r, 90% 2r, 95% 1r, 80% 3r x 3s
Press Behind Neck 80% 3r, 85% 3r 90% 1r, 95%
1r,
Friday
No Training
Saturday
Power Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r x 2s, 80% 2r x 3s
Power
Clean
80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Power
Jerk
80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Clean
Pull
80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Front
Squat
80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Bench
Press
80% 3r, 85% 3r, 90% 1r, 95% 1r
WEEK 7
WEEKLY REPETITIONS : 250
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%
Monday
Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Power
Clean
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Jerk From Rack 80% 3r, 85%
2r 90% 1r, 95% 1r,
Clean
Pull
80% 2r, 90% 2r, 100% 2r, 105% 1r, 110% 1r,
Front
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 2s
Good Morning
80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r
Tuesday
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r
Snatch From Knee 80% 3r, 85% 2r, 90%
1r, 95% 1r, 85% 2r, 80% 3r
Snatch
Pull 80%
2r, 90% 2r, 100% 2r, 105% 1r, 110% 1r
Back
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 2r x 2s
Good Morning
80% 3r, 85% 3r, 90% 2r, 100% 1r, 85% 3r, 80% 3r
Press Behind Neck 80% 3r, 85% 2r, 90% 1r,
95% 1r
Wednesday
No Training
Thursday
Power Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r
Power
Clean
80% 3r, 85% 2r, 90% 1r, 95% 1r
Power
Jerk
80% 3r, 85% 2r, 90% 1r, 95% 1r
Clean
Pull
80% 3r, 90% 2r, 100% 1r, 110% 1r
Front
Squat
80% 3r, 85% 3r, 90% 2r, 100% 1r, 85% 3r x 3s
Bench
Press
80% 3r, 85% 2r, 90% 1r, 95% 1r
Friday
No Training
Saturday
Clean
80% 3r, 85% 2r, 90% 1r, 95% 1r
Power Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Snatch Balance 80% 3r, 85%
2r, 90% 1r, 95% 1r, 100% 1r
Snatch
Pull 80%
3r, 90% 2r, 100% 1r, 110% 1r
Back
Squat
80% 3r 85% 3r,, 90% 2r, 100% 1r, 95% 1r, 85% 3r, 80% 3r x 2s
Bench
Press
80% 2r, 85% 2r, 90% 1r, 95% 1r
WEEK 8
COMPETITION PHASE
WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%
Monday
Snatch
80% 3r, 85% 2r x 3s, 80% 3r x 3s
Power Snatch
80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
Front
Squat
80% 3r, 90% 2r, 100% 1r, 85% 3r, 95% 1r, 80% 3r x 3s, 80% 2r
Good Morning
80% 3r, 85% 2r, 90% 2r, 95% 1r, 80% 3r x 2s, 80% 2r
Tuesday
Clean
80% 3r, 85% 2r x 3s, 80% 3r x 2s
Power
Clean
80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
Jerk From Rack 80% 3r, 85%
2r x 3s, 80% 3r x 2s
Snatch
Pull 80%
3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s 80% 2r
Bench
Press
80% 3r, 85% 2r x 2s, 80% 3r
Thursday
Snatch
80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r x 2s
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r x 2s, 85% 2r, 80% 2r x 2s
Back
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r x 3s, 85% 2r, 80% 3r x 3s
Bench
Press
80% 3r, 90% 1r, 100% 1r, 80% 3r x 2s
Saturday
Power Snatch
80% 3r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 2s
Power
Clean
80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s
Clean
Pull
80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Front
Squat
80% 3r, 90% 2r x 3s, 80% 3r x 4s
Good Morning
80% 3r, 85% 2r x 3s, 80% 3r, 80% 2r x 2s
WEEK 9
WEEKLY REPETITIONS : 250
DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%
Monday
Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s
Power Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s
Front
Squat
80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s
Good Morning
80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r
Tuesday
Clean
80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r
Power
Clean
80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
Jerk From Rack 80% 3r, 85%
2r, 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s
Snatch
Pull 80%
3r, 90% 2r, 100% 1r, 85% 2r x 2s, 80% 3r
Bench
Press
80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 2r
Thursday
Snatch
80% 3r, 85% 2r, 90% 1r x 2s, 80% 3r x 2s
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r x 3s, 80% 3r
Back
Squat
80% 3r, 85% 2r, 90% 2r, 100% 1r, 95% 1r, 85% 2r, 80% 3r x 2s
Bench
Press
80% 3r, 90% 2r, 95% 1r, 80% 3r
Saturday
Power Snatch
80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s,
Power
Clean
80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 2r x 2s
Clean
Pull
80% 3r, 90% 2r, 100% 1r, 85% 2r x 2s, 80% 3r
Front
Squat
80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r
Good Morning
80% 3r, 85% 2r, 90% 2r, 80% 3r x 2s,
WEEK 10
WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%
Monday
Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r, 80% 2r
Power Snatch
80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 4s, 80% 2r
Front
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 95% 1r, 90% 1r,
85% 2r x 2s, 80% 3r x 4s
Tuesday
Power
Clean
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 95% 1r, 90% 1r,
85% 2r x 2s, 80% 3r x 2s,
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r
Back
Squat
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r x 2s,
80% 3r x 5s
Thursday
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r x 2s
Snatch
80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 5s
Front
Squat
80% 3r, 85% 3r, 90% 2r x 5s, 85% 2r x 4s, 80% 3r
Saturday
Power Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 2s
Power
Clean
80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 5s
Power
Jerk
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r x 2s, 80% 3r x 2s
WEEK 11
WEEKLY REPETITIONS : 250
DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%
Monday
Power Snatch
80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
Snatch
80% 3r, 85% 2r x 4s, 80% 3r x 2s,
Front
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 2r, 85% 2r, 80% 3r x 3s
Tuesday
Power
Clean
80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r
Back
Squat
80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 1r, 85% 3r, 85% 2r,80% 3r x 3s
Thursday
Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r x 2s
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r, 80% 2r
Front
Squat
80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s
Saturday
Power Snatch
80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 3s
Power
Clean
80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 4s
Power
Jerk
80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r, 80% 3r x 3s
WEEK 12
WEEKLY REPETITIONS : 150
DISTRIBUTION OF REPETITIONS : Classical 50% Assistance 50%
Monday
Snatch
80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 2s
Clean &
Jerk 80% 2r,
85% 2r, 90% 1r x 3 s, 80% 2r x 2s
Front
Squat
80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r
Tuesday
Power Snatch
80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s, 80% 2r x 2s
Power
Clean
80% 2r, 85% 2r, 90% 1r, 80% 2r
Power
Jerk
80% 2r, 85% 2r, 90% 1r, 80% 2r
Thursday
Snatch
80% 3r, 85% 2r x 2s, 80% 3r x 3s
Clean &
Jerk 80% 2r,
85% 2r x 3s, 80% 2r x 2s
Front
Squat
80% 3r, 85% 2r, 90% 1r, 80% 3r, 80% 2r
Friday
Power Snatch
80% 3r, 85% 1r, 80% 3r x 2s
Pwr Clean & Split Jerk 80% 2r, 85% 2r x 2s, 80% 2r
Saturday COMPETITION