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oklahomaweightlifting
Jerk 85 * ALL exercise selection, percentages, and programs written and created by O
Push-Press 75 * This spreadsheet contains 2 different programs created by Oklahoma Weigh
Back Squat 123 * Oklahoma Weightlifting Club is the creator and owner of these programs. Th
Front Squat 103 Spreadsheet by: http://owlsheets.blogspot.com
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Snatch 68 Notes: All programs provided by Oklahoma Weightlifting Club have been liste
C&J 88 * These are individual programs designed to address specific issues or weakn
Power Snatch 60 * These programs are not a consecutive/complete training block to peak for a
Power Clean 80 * Review the tab 'Program Details' for information on selecting the correct pro
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Original cycles can be found at: http://www.oklahomaw
ww.oklahomaweightliftingclub.com/programs
ritten and created by Oklahoma Weightlifting Club
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er of these programs. They were kind enough to publish this information online
lsheets.blogspot.com
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ng Club have been listed; please visit their website
pecific issues or weaknesses in your training
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http://www.oklahomaweightliftingclub.com/programs
Fix Your Jerk
This is a 5-days/week program with a lot of overhead work
that will help strengthen your Jerk and shoulder stability.
There is quite a bit of volume in the first half of the program
with complexes. Lots of Jerk drills and Snatch/Clean
complexes.

The last week you will test your Jerk and then work to a max
Snatch and Clean & Jerk on the last day.
Complexes & On-The-Minute
This is a 5-days/week program. The first part of this program
has complexes everyday and works on pulling strength.

The last part of the program includes on-the-minute Snatches

and C&Js, heavy singles and leads up to maxing on the last
day.
WEEK 1
Day 1 (1 of 30)
Warmup: Tall Jerk + BTN Split Press Perform 3 sets of (3+3)
Push Press + Jerk [hold split for 3sec] 5+1 5+1 5+1 5+1 5+1
42.5 42.5 42.5 42.5 42.5
Back Squat 5reps 1rep 5reps 1rep 5reps 1rep
77.49 92.25 83.64 98.4 89.79 104.55
Stiff-Legged DL 5reps 5reps 5reps
61.5 61.5 61.5

Day 2
Warmup: Muscle Clean + Front Squat Perform 3 sets of (3+3)

Power Clean + Clean (1+1) 1+1 1+1 1+1 1+1 1+1

61.6 61.6 61.6 61.6 61.6
Clean Deadlift (to mid-thigh) + Clean Pull 2+1 2+1 2+1 2+1
74.8 74.8 74.8 74.8
Quarter Squat Jumps 3 sets with empty bar/light load *no rep scheme given*

Day 3
Warmup: Clean DL + Muscle Clean + Push-Press Perform 3 sets of (2+2+2)

Power Jerk (Behind The Neck) + Power Jerk 2+1 2+1 2+1 2+1 2+1
59.5 59.5 59.5 59.5 59.5
Push-Press 5reps 5reps 5reps 5reps 5reps
52.5 52.5 52.5 52.5 52.5
Front Squat 3reps 3reps 3reps
77.25 77.25 77.25
Jerk Dip Squat (4 second pause in dip) 3reps 3reps 3reps
93.5 93.5 93.5

Day 4
Warmup: Push-Jerk in Split Position 3 sets of 5 (light load)
Power Snatch + Snatch 1+1 1+1 1+1 1+1 1+1
47.6 47.6 47.6 47.6 47.6
Jerk Recovery 3reps 3reps 3reps
68 68 68
Jerk-Grip Overhead Squat 5reps 5reps 5reps
empty bar/light load (increase weekly)

Day 5
Warmup: Dip Snatch 3 sets of 3
Snatch + OHS 1+1 1+1 1+1 1+1 1+1
*work to heavy single 44.2 47.6 51 54.4 H.S.
C&J 1+2 1+2 1+2 1+2 1+2
*work to heavy single 57.2 61.6 66 70.4 H.S.
Back Squat 3reps 3reps
86.1 92.25
WEEK 2
Day 1 (6 of 30)
Warmup: Tall Jerk + BTN Split Press Perform 3 sets of (3+3)
Push Press + Jerk [hold split for 3sec] 5+1 5+1 5+1 5+1
42.5 42.5 46.75 46.75
Back Squat 5reps 1rep 5reps 1rep
79.95 98.4 83.64 102.09
Stiff-Legged DL 5reps 5reps 5reps
67.65 67.65 67.65

Day 2
Warmup: Muscle Clean + Front Squat Perform 3 sets of (3+3)

Power Clean + Clean (1+1) 1+1 1+1 1+1 1+1

* Increase weight on final 2 sets if feeling good 66 66 70.4 70.4
Clean Deadlift (to mid-thigh) + Clean Pull 2+1 2+1 2+1 2+1
74.8 74.8 79.2 79.2
Quarter Squat Jumps 3 sets with light load *no rep scheme given*

Day 3
Warmup: Press + Tall Power Jerk Perform 3 sets of (3+3)

Power Jerk BTN + Power Jerk 2+1 2+1 2+1 2+1

* Increase weight on final 3 sets if technique is good 63.75 63.75 63.75 63.75
Push-Press 5reps 5reps 5reps 5reps
56.25 56.25 56.25 56.25
Jerk Dip Squat (4 second pause in dip) 3reps 3reps 3reps
97.75 97.75 97.75

Day 4
Warmup: Push-Jerk in Split Position 3 sets of 5 (light load)
Power Snatch + Snatch 1+1 1+1 1+1 1+1
51 51 54.4 54.4
Jerk Recovery 3reps 3reps 3reps
76.5 76.5 76.5
Jerk-Grip Overhead Squat 5reps 5reps 5reps
light load (increase from last week if possible)

Day 5
Warmup: Dip Snatch 3 sets of 3
Snatch + OHS 1+1 1+1 1+1 1+1
*work to heavy single 44.2 47.6 51 54.4
C&J 1+2 1+2 1+2 1+2
*work to heavy single 57.2 61.6 66 70.4
Back Squat 3reps 3reps
86.1 92.25
 WEEK 3
Day 1 (11 of 30)
Warmup: Tall Jerk + BTN Split Press Perform 3 sets of (3+3)
5+1 Push Press + Jerk [hold split for 4sec] 5+1 5+1 5+1
46.75 RepMax RepMax RepMax
5reps 1rep Back Squat 5reps 1rep 5reps
87.33 105.78 83.64 98.4 89.79

Day 2
Warmup: Muscle Clean + Front Squat Perform 3 sets of (3+3)

1+1 Power Clean + Clean (1+1) 1+1 1+1 1+1

70.4 61.6 66 70.4
Clean Deadlift (to mid-thigh) + Clean Pull 2+1 2+1 2+1
74.8 79.2 83.6
ep scheme given* Quarter Squat Jumps 3 sets of 5, light load

Day 3
Warmup: Press + Tall Power Jerk Perform 3 sets of (3+3)

2+1 Power Jerk BTN + Power Jerk 2+1 2+1 2+1

63.75 59.5 63.75 68
5reps Push-Press 5RepMax
56.25
Front Squat 3reps 3reps 3RepMax
72.1 77.25
Jerk Dip Squat (4 second pause in dip) 3reps 3reps 3reps
102 102 102

Day 4
Warmup: Muscle snatch + OHS Perform 3 sets of (3+3)
1+1 Power Snatch + Snatch 1+1 1+1 1+1
54.4 47.6 51 54.4
Jerk Recovery 3reps 3reps 3reps
76.5 80.75 80.75
Jerk-Grip Overhead Squat 5reps
st week if possible) RepMax

Day 5
Warmup: Dip Snatch 3 sets of 3
1+1 Snatch + OHS 1+1 1+1 1+1
H.S. *work to heavy single 44.2 47.6 51
1+2 C&J 1+2 1+2 1+2
H.S. *work to heavy single 57.2 61.6 66
Back Squat 3reps
RepMax
 WEEK 4
Day 1 (16 of 30)
Warmup: Split Press 3 sets of 3
5+1 5+1 Jerk 2reps 2reps 2reps 2reps
RepMax RepMax 63.75 63.75 63.75 63.75
1rep 5reps Push Press 3reps 3reps 3reps
102.09 RepMax 56.25 56.25 56.25
Back Squat 3reps 3reps 3reps 3reps
92.25 92.25 92.25 92.25

Day 2
Warmup: Clean DL (mid-thigh) + Perform 3 sets of (3+3)
Muscle Clean
1+1 Power Clean 2reps 2reps 2reps 2reps
RepMax 66 66 70.4 70.4
Clean Pull 3reps 3reps 3reps
79.2 79.2 79.2
Squat Jumps 3 sets of 3, empty bar

Day 3
Warmup: Snatch DL (mid-thigh) + Perform 3 sets of (3+3)
Muscle Snatch
2+1 Snatch 2reps 2reps 2reps 2reps
RepMax 51 51 51 51
C&J 1+1 1+1 1+1 1+1
66 66 66 66
Front Squat 2reps 2reps 2reps
77.25 77.25 77.25

Day 4
Warmup: Press 3 sets of 3 (light)
1+1 Power Snatch 2reps 2reps 2reps 2reps
RepMax 51 51 51 51
3reps Power Jerk 2reps 2reps 2reps 2reps
80.75 63.75 63.75 63.75 63.75
Jerk-Grip OHS 3 sets of 3 (light)

Day 5
Warmup: Dip Snatch 3 sets of 3
1+1 1+1 Snatch 3reps 3reps 2reps 1rep
54.4 H.S. 44.2 47.6 51 54.4
1+2 1+2 C&J 1+2 1+2 1+1 1+1
70.4 H.S. 57.2 61.6 66 70.4
Back Squat 1rep 1rep 1rep 1rep
98.4 98.4 98.4 98.4
 WEEK 5
Day 1 (21 of 30)
Warmup: Split Press 3 sets of 3
2reps Jerk 2reps 2reps 2reps 2reps
63.75 68 68 68 68
Push Press 3reps 3reps 3reps 3reps
60 60 60 60
3reps Back Squat 3reps 3reps 3reps 3reps
92.25 92.25 92.25 98.4 98.4

Day 2
Warmup: Clean DL (mid-thigh) + Perform 3 sets of (3+3)
Muscle Clean
2reps Power Clean 2reps 2reps 2reps 1rep
70.4 66 70.4 70.4 74.8
Clean Pull 3reps 3reps 3reps
83.6 83.6 83.6
Squat Jumps 3 sets of 3, light weight

Day 3
Warmup: Snatch DL (mid-thigh) + Perform 3 sets of (3+3)
Muscle Snatch
2reps Snatch 2reps 2reps 2reps 2reps
51 54.4 54.4 54.4 54.4
1+1 C&J 1+1 1+1 1+1 1+1
66 66 70.4 70.4 70.4
Front Squat 2reps 2reps 2reps
77.25 77.25 77.25

Day 4
Warmup: Press 3 sets of 3 (light)
2reps Power Snatch 2reps 2reps 2reps 2reps
51 51 54.4 54.4 54.4
2reps Power Jerk 2reps 2reps 2reps 2reps
63.75 63.75 68 68 68
Jerk-Grip OHS 3 sets of 3 (increase weight from last week)

Day 5
Warmup: Dip Snatch 3 sets of 3
1rep 1rep Snatch 3reps 3reps 2reps 1rep
54.4 54.4 44.2 47.6 51 54.4
1+1 1+1 C&J 1+2 1+2 1+1 1+1
70.4 70.4 57.2 61.6 66 70.4
Back Squat 1rep 1rep 1rep 1rep
98.4 98.4 104.55 104.55
 WEEK 6
Day 1 (21 of 30)
Warmup: Split Press 3 sets of 3
2reps Jerk MAX
68
3reps Push Press 3reps 3reps 3reps
60 63.75 63.75 63.75
3reps Back Squat 3reps 3reps 3reps
98.4 98.4 98.4 98.4

Day 2

Rest Day
1rep Make sure you're still active/moving around.
74.8 Stretching and mobility work is recommended

Day 3

Warmup: Muscle Snatch 3 sets of 3

2reps Snatch 1rep 1rep 1rep 1rep
54.4 47.6 47.6 51 51
1+1 C&J 1+1 1+1 1+1 1+1
70.4 61.6 61.6 61.6 61.6
Front Squat 3reps 3reps 3reps
72.1 72.1 72.1

Day 4
Warmup: Dip Snatch 3 sets of 3
2reps Power Snatch 2reps 2reps 2reps 2reps
54.4 44.2 44.2 44.2 44.2
2reps Power Clean + Jerk 2(1+1) 2(1+1) 2(1+1) 2(1+1)
68 57.2 57.2 57.2 57.2
ht from last week) Stretch/Mobility

Day 5

1rep 1rep 1rep Snatch MAX

54.4 57.8 57.8
1+1 1+1 1+1 C&J MAX
70.4 74.8 74.8
1rep 1rep Back Squat MAX
104.55 104.55
WEEK 1
Day 1 (1 of 40)
Warmup: Tall Muscle Snatch + Muscle Snatch + Tall Snatch 3 sets of (3+3+3)
Snatch High-Pull + Hang Snatch (below knee) + Snatch 1+1+1 1+1+1 1+1+1 1+1+1

47.6 47.6 47.6 47.6

Snatch Pull (2" Deficit) 3reps 3reps 3reps 3reps
57.8 57.8 57.8 57.8
Back Squat 6reps 6reps 6reps 6reps
86.1 86.1 86.1 86.1

Day 2
Warmup: Push-Press + Power Jerk + Jerk 3 sets of (3+3+3)
Jerk BTN + Jerk 1+1 1+1 1+1 1+1

59.5 59.5 59.5 59.5

Push Press 4reps 4reps 4reps 4reps

52.5 52.5 52.5 52.5

Back Squat Jumps 4 sets of 3 sets with empty bar/light load

Day 3
Warmup: Tall Muscle Clean + Muscle Clean + Tall Clean 3 sets of (3+3+3)
Clean High-Pull + Hang Clean (below knee) + Clean 1+1+1 1+1+1 1+1+1 1+1+1
61.6 61.6 61.6 61.6

Clean Pull (2" Deficit) 3reps 3reps 3reps 3reps

74.8 74.8 74.8 74.8

Pause Front Squat 3reps 3reps 3reps 3reps

66.95 66.95 66.95 66.95

Day 4
Warmup: Press in Snatch 3 sets of 3
Power Snatch + OHS 2+1 2+1 2+1 2+1
42 42 42 42
Power Clean + Power Jerk 2+1 2+1 2+1 2+1
56 56 56 56

Snatch Balance 2reps 2reps 2reps 2reps

47.6 47.6 47.6 47.6

Day 5
Warmup: Your Choice
Snatch 3reps 2reps 1rep 3reps
47.6 51 54.4 49.64
C&J 3+1 2+1 1+1 3+1
61.6 66 70.464.24
Front Squat 3reps 3reps 3reps 3reps
77.25 77.25 77.25 77.25
1+1+1 1+1+1

47.6 47.6

1+1 1+1

59.5 59.5

1+1+1 1+1+1
61.6 61.6

2+1 2+1
42 42
2+1 2+1
56 56

2reps
47.6

2reps 1rep 3reps 2reps 1rep

53.04 56.44 51 54.4 57.8
2+1 1+1 3+1 2+1 1+1
68.64 73.04 66 70.4 74.8
3reps
77.25
WEEK 2
Day 1 (6 of 40)
Warmup: Tall Muscle Snatch + Muscle Snatch + Tall Snatch 3 sets of (3+3+3)
Snatch High-Pull + Hang Snatch (below Knee) + Snatch 1+1+1 1+1+1 1+1+1
*Insert 3RM into field, other sets will be 90 and 95% of that Insert 3RM #VALUE! #VALUE!
Here
Snatch Pull (2" Deficit) 3reps 3reps 3reps 3reps
57.8 61.2 61.2 61.2
Back Squat 6reps 6reps 6reps 6reps
86.1 92.25 92.25 92.25

Day 2
Warmup: Push-Press + Power Jerk + Jerk 3 sets of (3+3+3)
Jerk BTN + Jerk 1+1 1+1 1+1 1+1
*Insert 4RM into field, other sets will be 90 and 95% of that Insert 4RM Insert 4RM #VALUE! #VALUE!
Here Here
Push Press 4reps 4reps 4reps
*Insert 4RM into field, other sets will be 90 and 95% of that Insert 4RM #VALUE! #VALUE!
Here

Back Squat Jumps 5 sets of 3, using light load

Day 3
Warmup: Tall Muscle Clean + Muscle Clean + Tall Clean 3 sets of (3+3+3)
Clean High-Pull + Hang Clean (below knee) + Clean 1+1+1 1+1+1 1+1+1
0 0 0

Clean Pull (2" Deficit) 3reps 3reps 3reps 3reps

74.8 79.2 79.2 79.2

Pause Front Squat (2-3second pause) 3reps 3reps 3reps 3reps

66.95 72.1 72.1 72.1

Day 4
Warmup: Press in Snatch 3 sets of 3
Power Snatch + OHS 2+1 2+1 2+1
Insert RM Here #VALUE! #VALUE!
Power Clean + Power Jerk 2+1 2+1 2+1
Insert RM Here #VALUE! #VALUE!

Snatch Balance 2reps 2reps 2reps 2reps

51 51 51 51

Day 5
Warmup: Your Choice
Snatch 3reps 2reps 1rep 3reps
49.64 53.04 56.44 51.68
C&J 3+1 2+1 1+1 3+1
64.24 68.64 73.04 66.88
Front Squat 3reps 3reps 3reps 3reps
77.25 77.25 82.4 82.4
1+1 1+1
#VALUE! #VALUE!

2reps
51

2reps 1rep 3reps 2reps 1rep

55.08 58.48 53.04 56.44 59.84
2+1 1+1 3+1 2+1 1+1
71.28 75.68 68.64 73.04 77.44
3reps
82.4
WEEK 3
Day 1 (11 of 40)
Warmup: Tall Muscle Snatch + Muscle Snatch + Tall Snatch 3 sets of (3+3+3)
Snatch High-Pull + Hang Snatch (below Knee) + Snatch 1+1+1

Beat Last Weeks' RepMax

Snatch Pull (2" Deficit) 3reps 3reps 3reps 3reps
57.8 61.2 64.6 64.6
Back Squat 6reps 6reps 6reps
86.1 92.25 6RM

Day 2
Warmup: Push-Press + Power Jerk + Jerk 3 sets of (3+3+3)
Jerk BTN + Jerk 1+1

RepMax
Push Press 3RM

Beat Last Weeks' RepMax

Back Squat Jumps 5 sets of 3, using light load

Day 3
Warmup: Tall Muscle Clean + Muscle Clean + Tall Clean 3 sets of (3+3+3)
Clean High-Pull + Hang Clean (below knee) + Clean 1+1+1
Beat Last Weeks' RepMax

Clean Pull (2" Deficit) 3reps 3reps 3reps 3reps

79.2 83.6 83.6 83.6

Pause Front Squat (2-3second pause) 3reps 3reps 3reps

72.1 77.25 77.25

Day 4
Warmup: Press in Snatch 3 sets of 3
Power Snatch + OHS 2+1
Beat Last Weeks' RepMax
Power Clean + Power Jerk 2+1
Beat Last Weeks' RepMax

Snatch Balance 2reps 2reps 2reps 2reps

47.6 51 54.4 54.4

Day 5
Warmup: Your Choice
Snatch 3reps 2reps 1rep 3reps
51 54.4 57.8 53.04
C&J 3+1 2+1 1+1 3+1
66 70.4 74.8 68.64
Front Squat 3reps 3reps 3reps
77.25 82.4 3RM
2reps 1rep 3reps 2reps 1rep
56.44 59.84 54.4 57.8 54.4
2+1 1+1 3+1 2+1 1+1
73.04 77.44 70.4 74.8 70.4
WEEK 4
Day 1 (16 of 40)
Warmup: Muscle Snatch 3 sets of 3
Hang Snatch (below Knee) + Snatch 1+1 1+1 1+1 1+1

47.6 47.6 47.6 47.6

Snatch Pull 3reps 3reps 3reps
57.8 57.8 57.8
Back Squat 4reps 4reps 4reps
86.1 86.1 86.1

Day 2
Warmup: Your Choice
Jerk BTN + Jerk 1+1 1+1 1+1 1+1

59.5 59.5 59.5 59.5

Push Press 3reps 3reps 3reps 3reps

52.5 52.5 52.5 52.5

Back Squat Jumps 3reps 3reps 3reps 3reps

24.6 24.6 24.6 24.6

Day 3
Warmup: Muscle Clean 3 sets of 3
Hang Clean (below knee) + Clean 1+1 1+1 1+1 1+1

61.6 61.6 61.6 61.6

Clean Pull 3reps 3reps 3reps

74.8 74.8 74.8

Front Squat 3reps 3reps 3reps 3reps
72.1 72.1 72.1 72.1

Day 4
Warmup: Your Choice
Power Snatch + OHS 1+1 1+1 1+1 1+1
42 42 42 42
Power Clean + Power Jerk 1+1 1+1 1+1 1+1

56 56 56 56
Snatch Balance 3reps 3reps 3reps
47.6 47.6 47.6

Day 5
Warmup: Dip Snatch 3 sets of 3
Snatch 3reps 2reps 1rep 1rep
 51 54.4 57.8 57.8
C&J 3+1 2+1 1+1 1+1
66 70.4 74.8 74.8
Front Squat 2reps 2reps 2reps
82.4 82.4 82.4
 WEEK 5
Day 1 (21 of 40)
Warmup: Muscle Snatch + Snatch Balance 3 sets of (3+3)
1+1 Snatch On-The-Minute (1 rep every minute) 1rep 1rep
47.6 47.6
47.6 * 15 sets total, for 15minutes total
* If technique/weights feel good, perform Heavy Sets below 1rep 1rep
51 51
1rep 1rep
54.4 54.4
Optional Heavy Sets 1rep 1rep
* Rest for 2 minutes between heavy sets H.S. H.S.
Snatch Pull 2reps 2reps
1+1 61.2 64.6

59.5 Front Squat 2reps 2reps

77.25 82.4

Weighted Pull-Ups 3 sets of 5-8reps

Day 2
Warmup: High-Pull Snatch 3 sets of 3
Snatch High-Pull + Hang Snatch (From knee) 1+1 1+1
47.6 47.6
1+1 Power Clean + Power Jerk 1+1 1+1
Insert
61.6 RepMax Here #VALUE!
Push Press 3reps 3reps
Insert
RepMax Here #VALUE!
3reps
72.1 Day 3
Warmup: Muscle Clean + Press in Clean 3 sets of (3+3)
C&J On-The-Minute (1 rep every minute) 1+1 1+1
* 15 sets total, for 15minutes total 61.6 61.6
1+1 * If technique/weights feel good, perform Heavy Sets below 1+1 1+1
42 66 66
1+1 1+1 1+1
70.4 70.4
56
Optional Heavy Sets 1+1 1+1
* Rest for 2 minutes between heavy sets H.S. H.S.
Clean Pull 2reps 2reps
79.2 88
Back Squat 3reps 3reps
1rep 86.1 92.25
 57.8 DB Bent Row 3 sets of 8reps
1+1
74.8 Day 4
Warmup: Mid-Hang Muscle Snatch + OHS 3 sets of (3+3)
Power Snatch + OHS 1+1 1+1
Insert
RepMax Here #VALUE!

Power Jerk + Jerk 1+1 1+1

59.5 59.5
Snatch Balance H.S. 1rep
Insert H.S. #VALUE!
Here

Day 5
Warmup: Your Choice
Snatch H.S. 1rep
Insert H.S. #VALUE!
Here
C&J H.S. 1+1
Insert H.S. #VALUE!
Here
Front Squat 2reps 2reps
72.1 77.25
Box Jumps 3 sets of 5reps
1rep 1rep 1rep
47.6 47.6 47.6

1rep 1rep 1rep

51 51 51
1rep 1rep 1rep
54.4 54.4 54.4
1rep 1rep 1rep
H.S. H.S. H.S.
2reps 2reps
68 68

2reps 2reps 2reps

87.55 92.7 92.7

1+1 1+1 1+1

47.6 47.6 47.6
1+1
#VALUE!

3reps
#VALUE!

1+1 1+1 1+1

61.6 61.6 61.6
1+1 1+1 1+1
66 66 66
1+1 1+1 1+1
70.4 70.4 70.4

1+1 1+1 1+1

H.S. H.S. H.S.
2reps 2reps 2reps
96.8 96.8 96.8
3reps 3reps
92.25 92.25
1+1 1+1 1+1
59.5 59.5 59.5

1rep 1rep
#VALUE! #VALUE!

1+1 1+1
#VALUE! #VALUE!

2reps 2reps 2reps 2reps

82.4 87.55 87.55 87.55
WEEK 6
Day 1 (26 of 40)
Warmup: Muscle Snatch + Snatch Balance 3 sets of (3+3)
Snatch On-The-Minute (1 rep every minute) 1rep 1rep 1rep
49.64 49.64 49.64
* 15 sets total, for 15minutes total
* If technique/weights feel good, perform Heavy Sets below 1rep 1rep 1rep
53.04 53.04 53.04
1rep 1rep 1rep
56.44 56.44 56.44
Optional Heavy Sets 1rep 1rep 1rep
* Rest for 2 minutes between heavy sets H.S. H.S. H.S.
Snatch Pull 2reps 2reps 2reps
* Increase weight on final set if technique is good 64.6 71.4 74.8
1rep
Front Squat
H.S.

Weighted Pull-Ups 3 sets of 5-8reps

Day 2
Warmup: High-Pull Snatch 3 sets of 3
Snatch High-Pull + Hang Snatch (From knee) 1+1 1+1 1+1
47.6 47.6 47.6
Power Clean + Power Jerk 1+1 1+1
Insert RepMax #VALUE!
Here
Push Press 1rep
H.S.

Day 3
Warmup: Muscle Clean + Press in Clean 3 sets of (3+3)
C&J On-The-Minute (1 rep every minute) 1+1 1+1 1+1
* 15 sets total, for 15minutes total 64.24 64.24 64.24
* If technique/weights feel good, perform Heavy Sets below 1+1 1+1 1+1
68.64 68.64 68.64
1+1 1+1 1+1
73.04 73.04 73.04

Optional Heavy Sets 1+1 1+1 1+1

* Rest for 2 minutes between heavy sets H.S. H.S. H.S.
Clean Pull 2reps 2reps 2reps
* Increase weight on final set if technique is good 79.2 88 96.8
Back Squat 3reps 3reps 3reps
86.1 92.25 92.25
DB Bent Row 3 sets of 8reps

Day 4
Warmup: Mid-Hang Muscle Snatch + OHS 3 sets of (3+3)
Power Snatch + OHS 1+1 1+1
Insert RepMax #VALUE!
Here
Power Jerk + Jerk 1+1 1+1 1+1
59.5 59.5 59.5
Snatch Balance 1rep

H.S.

Day 5
Warmup: Your Choice
Snatch 1rep 1rep 1rep
Insert H.S. Here #VALUE! #VALUE!

C&J H.S. 1+1 1+1

Insert H.S. Here #VALUE! #VALUE!

Front Squat 2reps 2reps 2reps

72.1 77.25 82.4
Box Jumps 3 sets of 5reps
 WEEK 7
Day 1 (31 of 40)
Warmup: Dip Snatch 3 sets of 3
1rep 1rep Snatch 1rep
49.64 49.64
Insert H.S. Here

1rep 1rep Snatch Pull 2reps

53.04 53.04 64.6
1rep 1rep Front Squat 2reps
56.44 56.44 72.1
1rep 1rep Weighted Pull-Ups 3 sets of 5-8reps
H.S. H.S.
2reps Day 2
74.8 Warmup: High-Pull Snatch 3 sets of 3

Snatch High-Pull + Hang Snatch (From knee) 1+1

47.6

Power Clean + Power Jerk 1+1

Insert RepMax
Here
Push Press 3reps
52.5
1+1 1+1
47.6 47.6 Day 3
Warmup: Muscle Clean + Press in Clean 3 sets of (3+3)

C&J 1rep
Insert H.S. Here
2reps
Clean Pull
83.6
Back Squat 3reps
86.1
1+1 1+1 DB Bent Row 3 sets of 6reps
64.24 64.24
1+1 1+1 Day 4
68.64 68.64 Warmup: Mid-Hang Muscle Snatch + OHS 3 sets of (3+3)
1+1 1+1 Power Snatch + OHS 1+1
73.04 73.04 Insert RepMax
Here
1+1 1+1 Power Jerk + Jerk 1+1
H.S. H.S. 59.5
2reps Snatch Balance 2reps
96.8 47.6
3reps
92.25 Day 5
 Warmup: Your Choice 3 sets of 3
Snatch Heavy Single

C&J Heavy Single

Front Squat 2reps

1+1 1+1 72.1
59.5 59.5 Box Jumps 3 sets of 5reps

1rep
#VALUE!

1+1
#VALUE!

2reps 2reps 2reps

87.55 87.55 87.55
 WEEK 8
Day 1 (36 of 40)
Warmup: Press in Snatch
1rep Snatch
#VALUE!

2reps 2reps 2reps C&J

68 68 68
2reps 2reps 2reps 2reps Clean Pull
82.4 82.4 87.55 87.55
Back Squat

Day 2

1+1 1+1 1+1 Rest Day

51 51 51 Make sure you're still active/moving around.

1+1 Stretching and mobility work is recommended

#VALUE!

3reps 3reps 3reps Day 3

56.25 56.25 56.25 Snatch

C&J

Snatch Pull
1rep
#VALUE!
2reps
Front Squat
88
3reps 3reps 3reps
92.25 92.25 92.25 Day 4
Snatch

Power Jerk + Jerk

1+1
#VALUE! Day 5

1+1 1+1 1+1 Snatch

63.75 63.75 63.75
2reps 2reps 2reps C&J
47.6 47.6 47.6
2reps 2reps 2reps 2reps 2reps
77.25 82.4 87.55 87.55 87.55
3 sets of 3
1rep 1rep 1rep 1rep

47.6 51 54.4 57.8

1+1 1+1 1+1
61.6 66 70.4
2reps 2reps 2reps
79.2 79.2 79.2
3reps 3reps 3reps
92.25 92.25 92.25

1rep 1rep 1rep 1rep 1rep

47.6 51 51 51 51
1+1 1+1 1+1 1+1
61.6 66 66 66
2reps 2reps 2reps

57.8 57.8 57.8

2reps 2reps 2reps

72.1 72.1 72.1

1rep 1rep 1rep 1rep 1rep

40.8 40.8 40.8 40.8 40.8
1+1 1+1 1+1 1+1 1+1
52.8 52.8 52.8 52.8 52.8

MAX

MAX
week 1
day 1 back squat 112.5kg 5x1 -15% paused
day 2 front squat 92.5kg 5x1 -15% paused
day 3 back squat 112.5kg 5x3 -15% last rep paused

week 2
day 1 front squat 92.5kg 5x3 -15% last rep paused
day 2 back squat 112.5kg 4x5 -15%
day 3 front squat 92.5kg 4x5 -15%

week 3
day 1 back squat 117.5kg 5x1 -15% paused
day 2 front squat 97.5kg 5x1 -15% paused
day 3 back squat 117.5kg 5x3 -15% last rep paused

week 4
day 1 front squat 97.5kg 5x3 -15% last rep paused
day 2 back squat 117.5kg 4x5 -15%
day 3 front squat 97.5kg 4x5 15%