Variables

Maximum lifts Calculators

Snatch 1 RM Estimator (Brzycki Equ

60 Weight Reps

Clean and Jerk 100 1

Power Snatch Max Estimate (F
80 Snatch)

Front Squat 50

100 Power Clean Max Estimate (From

Back Squat 65

100 *Note: estimates are based on being

snatch/C+J, as per the findings of th
Power Snatch may or may not be higher or lower,
needed.
50
Power Clean
65
Push Press
100
Round to next
5.0

Page 1
 Variables

i Equation)

Estimated 1 RM

100
te (From Max

(From Max C+J)

being 80% of max

of the Soviets. It
ower, adjust it as

Page 2
 Week 1
Monday
Snatch - 5x3 @ 45

Snatch pull - 4x4 @ 65

Pause back squat - 4x3 @ 65

Tuesday
Power snatch + Snatch - 40x1+1x2, 45x1+1x2,
45x1+1x2
Power clean + power jerk - 60x1+1x5

Wednesday
Clean & Jerk - 5x3 @ 60

Clean pull - 4x4 @ 90

Front Squat - 4x2 @ 75

Thursday
Hang snatch (below knee) - 45x2x5

Hang clean (below knee) - 60x2x5

Snatch balance - 4x3

Saturday
Snatch - 40x3, 45x2, 45x2, 50x2, 55x1x3

Clean & jerk - 50x3, 60x2, 60x2, 65x2, 70x1x3

Front squat - 100x1x1, 90x1x2

This is a quick 4-week block that focuses on the Snatch and Clean &
the classic lifts, but still doing pulls, powers and hang lifts as well.
 Week 2
Monday
Snatch - 5x2 @ 45

Snatch pull - 4x3 @ 70

Pause back squat - 5x2 @ 75

Tuesday
Power clean + power jerk - 60x3, 65x2
Power snatch + Snatch - 45x1+1x2, 45x1+1x2,
50x1+1x1

Wednesday
Clean & Jerk - 5x2 @ 60

Clean pull - 4x3 @ 95

Front Squat - 4x2 @ 80

Thursday
Hang snatch - 45 x 2 x 3, 50 x 2 x 2

Hang clean - 60 x 2 x 3, 65 x 2 x 2

Snatch balance - 4 x 2; heavier than wk1

Saturday
Snatch - 40 x 3, 45 x 2, 45 x 2, 50 x 2, 55 x 1, 55 x 1
Clean & jerk - 50 x 3, 60 x 2, 60 x 2, 65 x 2, 70 x 1,
75 x 1
Front squat - 100 1 x 1, 90 x 1 x 2

lock that focuses on the Snatch and Clean & Jerk and goes for maxes on the la
ing pulls, powers and hang lifts as well.
 Week 3
Monday
Snatch - 5x1 @ 50

Snatch pull - 4x2 @ 70

Pause back squat - 5x1 @ 80

Tuesday
Power clean + power jerk - 60,65,65+x3

Power snatch + snatch - 45,50,50+x3

Wednesday
Clean & Jerk - 5x1 @ 65

Clean pull - 4x2 @ 100

Front Squat - 5x1 @ 90

Thursday
Hang snatch (below knee) - 45 x 2, 50 x 2, 55 x 1 x 3

Hang clean (below knee) - 60 x 2, 65 x 2, 70 x 1 x 3

Snatch balance - 4 x 1; heavier than wk2

Saturday
Snatch - 40 x 3, 45 x 2, 45 x 2, 50 x 1, 55 x 1, 55 x 1,
60 x 1, 55 x 1 x 2
Clean & jerk - 50 x 3, 60 x 2, 60 x 2, 65 x 1, 70 x 1,
75 x 1, 80 x 1, 70 x 1 x 2
Front squat - 100 1 x 1, 90 x 1

nd Clean & Jerk and goes for maxes on the last Saturday. Plenty of work on
well.
 Week 4
Monday
Snatch - 50 x 1 x 2, 55 x 1, 55 x 1

Clean & jerk - 65 x 1 x 2, 70 x 1, 75 x 1

Front Squat - 65 x 2, 70 x 1 x 2

Tuesday
Power snatch - 45x1x5

Power clean & jerk - 60x1x5

Clean pull - 75x2x3

Wednesday
Snatch - 50x1x3

Clean & Jerk - 65x1x3

Snatch pull - 55x2x3

Thursday
Power snatch - 40x1x8

Power clean & jerk - 50x1x8

Saturday
Snatch – max

Clean & jerk – max

Front squat – max

s on the last Saturday. Plenty of work on


Week 1
Monday
Snatch - 5 sets x 3 reps @ 45
BTN Jerk - (Hold Split 3 Secs) - 3 x 3 @ 60, 2 x 2 @
Jerk - 5 x 3 @ 60
Front Squat - 5 x 3 @ 75
Snatch Deadlift - 3 x 5 @ 60
Tuesday
Power Snatch + Snatch Push Press + OHS - 3 x
3+3+3 @ 35, 2 x 3+3+3 @ 40
Power Clean + Power Jerk - 2 x 2(1+1) @ 50, 3 x
2(1+1) @ 50
Snatch Pull - 2 x 3 @ 55, 3 x 3 @ 60
Wednesday
Clean - 5 x 3 @ 60
BTN Jerk - (Hold Split 3 Secs) - 5 x 3 @ 60
Back Squat - 5 x 2 @ 70
Clean Pull - 2 x 3 @ 75, 3 x 3 @ 80
Thursday
Power Clean + Push Press - 5 x 2(2+1) @ 75
Snatch Push Press + Snatch Balance - 3 x 3+1 @ 45,
Snatch Push Press + Snatch Balance - 5 x 3+1 @ 45
Snatch Pull - 5 x 3 @ 55
Saturday
Front Squat - 5 x 3 @ 80
Snatch - Heavy Single (a.k.a. 85%+), @ 55+
Clean and Jerk - Heavy Single, @ 70+
Clean Deadlift - 3 x 5 @ 80
This is a preparatory cycle that emphasizes front squat strength and tests
FrontSquat
Week 2
Monday
Clean - 3 x 3 @ 60, 2 x 2 @ 65
65
Back Squat - 5 x 2 @ 70
Snatch Deadlift - 1 x 5 @ 60, 2 x 5 @ 65
Tuesday
Power Snatch + Snatch Push Press + OHS - 1 x
3+3+3 @35, 4 x 3+3+3 @ 40
Power Clean + Power Jerk - 4 x 2(1+1) @ 50, 1 x
2(1+1) @ 55
Snatch Pull - 2 x 3 @ 60, 3 x 3 @ 60
Wednesday
Front Squat - 5 x 2 @ 85
Snatch - 3 x 3 @ 45, 2 x 2 @ 50
Jerk - (Hold Split 3 Secs) - 3 x 3 @ 60, 2 x 2 @ 65
Clean Pull - 2 x 3 @ 80, 3 x 3 @ 80
Thursday
Power Clean + Push Press - 3 x 2(2+1) @ 75, 2 x
2(2+1) @ 80
2 x 3+1 @ 50
Clean Pull - 5 x 3 @ 80
Saturday
Snatch - Heavy Single @ 55+
Clean and Jerk - Heavy Single @ 70+
Clean Deadlift - 1 x 5 @ 80, 2 x 5 @ 85
Back Squat - 5 x 2 @ 70
Page 7

Week 3
Monday
Front Squat - 4 x 3 @ 85
Snatch - 1 x 3 @ 45, 4 x 2 @ 50
Jerk - (Hold Split 3 Secs) - 1 x 3 @ 60, 4 x 2 @ 65
Clean Pull - 4 x 3 @ 80
Tuesday
Power Sn + Snatch Push Press + OHS - 1 x 2+2+1 @ Power Snatch + OHS - 1 x 2+1 @ 35, 1 x 2+1 @ 40,
35, 2 x 2+2+1 @ 40, 2 x 2+2+1 @ 40
Power Clean + Power Jerk - 2 x 2+1 @ 50, 2 x 2+1 @ Power Clean + Jerk - 2 x 2+1 @ 50, 1 x 2+1 @ 55, 3
55
Snatch Pull - 4 x 3 @ 60
Wednesday
Clean - 1 x 3 @ 60, 4 x 2 @ 65
BTN Jerk - 1 x 2 @ 60, 4 x 2 @ 65
Snatch Pull - 4 x 3 @ 60
Back Squat - 5 x 2 @ 70
Thursday
Power Clean + Push Press - 1 x 2(1+1) @ 75, 4 x
2(1+1) @ 80
Snatch Push Press + Snatch Balance - 1 x 2+1 @ 45, Power Clean + Power Jerk - 2 x 2+1 @ 50, 4 x 1+1 @
2 x 2+1 @ 45, 2 x 2+1 @ 50
Clean Pull - 4 x 3 @ 60
Saturday
Front Squat - 5 x 1 @ 90
Snatch - Heavy Single @ 55+
Clean and Jerk - Heavy Single @ 70+
Snatch Pull - 3 x 3 @ 60
and tests for a max front squat on the last Saturday.
FrontSquat
Week 4
Monday
Clean and Jerk - 2+1 @ 60, 1+1 x 2 @ 65, 1+1 x 2 @
70
Clean Pull - 1 x 3 @ 80, 1 x 3 @ 80, 2 x 3 @ 85
Back Squat - 5 x 2 @ 70
Tuesday
1 x 2+1 @ 40, 3 x 1+1 @ 45
x 1+1 @ 60
Snatch Pull - 2 x 2 @ 60, 2 x 2 @ 60
Wednesday
Front Squat - 3 x 2 @ 90
Snatch - 1 x 2 @ 45, 1 x 2 @ 50, 3 x 1 @ 55, 1 x 1 @
50
Jerk - 1 x 2 @ 60, 1 x 2 @ 65, 3 x 1 @ 70, 1 x 1 @ 65
Snatch Pull - 2 x 3 @ 60, 2 x 2 @ 65
Thursday
Power Snatch - 2 x 2 @ 40, 4 x 1 @ 40
55
Clean Pull - 2 x 2 @ 80, 2 x 2 @ 80
Saturday
Snatch - Heavy Single @ 55+
Clean and Jerk - Heavy Single @ 70+
Clean Pull - 3 x 3 @ 85
Back Squat - 5 x 2 @ 70
Page 8
 FrontSquat

Week 5
Monday
Front Squat - 3 x 1 @ 90
Snatch - 3 x 40, 3 x 40, 2 x 45, 2 x 45, 1 x 50, 3 x 1
@ 55
Clean and Jerk - 1 x 50, 1 x 55, 1 x 60, 1 x 60, 1 x
65, 1 x 70
Clean Pull - 1 x 2 @ 70, 1 x 2 @ 75, 1 x 2 @ 80

Tuesday
Power Snatch - 3 x 1 @ 35, 3 x 1 @ 40

Power Clean + Jerk - 3 x 1+1 @ 50, 3 x 1+1 @ 50

Wednesday
Snatch - 3 x 40, 3 x 40, 2 x 45, 2 x 45, 3 x 1 @ 50
Clean and Jerk - 1+1 x 40, 1+1 x 40, 1+1 x 45, 1+1
x 45, 1+1 x 50
Snatch Pull - 2 x 55, 2 x 55, 2 x 60

Back Squat - 5 x 2 @ 70

Thursday
Power Snatch - 3 x 1 @ 35, 3 x 1 @ 40

Power Clean and Jerk - 3 x 1+1 @ 50, 3 x 1+1 @ 50

Saturday
Front Squat - max, aim to beat 100

Snatch - Heavy Single @ 55+

Clean and Jerk - Heavy Single @ 70+

Page 9
 Week 1
Monday
Snatch - Max + 8x1 @ 85%

Clean and Jerk – Max + 6x1 @ 85%

Front Squat – 2x2 @ 85%

Tuesday
Power Snatch – 6x1 @ 75% Monday Snatch

Clean and Jerk – 4x1 @ 75% Monday CJ

Wednesday
Snatch - Max + 6x1 @ 90%

Clean and Jerk – Max + 4x1 @ 90%

Back Squat – 2x3 @ 85%

Thursday
Snatch – 8x1 @ 80% Wednesday Snatch

Power Clean & Jerk – 6x1 @ 80% Wed CJ

SLDL – 5x3 @ 70% Wed Clean

Saturday
Snatch - Max + 8x1 @ 85%

Clean and Jerk – Max + 6x1 @ 85%

Front Squat – Max

assumes excellent technical proficiency; for less proficient lifters, the T

workouts canmost
chapter. The involve more technique-orientated
common exercises
changes necessary will insteadof
be a reduction ofvo
t
back-off
In thisreps following
program, the snatch
percentages and clean
following & jerk are
a “max” heavy days.day's
of that Friday
be
absolute maximum.
Possible changes:
- Add light, low volume squats to light days (~80% single)
- Change full lift on light days to technique orientated movements
- Add auxillary work on light days

Increasing workload:
- Mon/Wed/Fri full heavy, Tue/Thu/Sat powers light
- Add am light power sessions on heavy days (Mon/Wed/Fri)
- Add am light power sessions on light days (Tue/Thu/Sat)
- Change am sessions to light full on heavy days (Mon/Wed/Fri)
- Change pm sessions to light full on light days (Tue/Thu/Sat)
 Week 2
Monday
Snatch - Max + 6x1 @ 90%

Clean and Jerk – Max + 4x1 @ 90%

Back Squat – 2x2 @ 90%

Tuesday
Power Snatch – 10x1 @ 80% Monday Snatch

Clean and Jerk – 8x1 @ 80% Monday CJ

Wednesday
Snatch - Max + 8x1 @ 85%

Clean and Jerk – Max + 6x1 @ 85%

Front Squat – 1x3 @ 90%

Thursday
Snatch – 8x1 @ 80% Wednesday Snatch

Power Clean & Jerk – 6x1 @ 80% Wed CJ

Good Morning – 3x10 @ 40% Wed Clean

Saturday
Snatch - Max + 6x1 @ 90%

Clean and Jerk – Max + 4x1 @ 90%

Back Squat – Max

al proficiency; for less proficient lifters, the Tuesday and Thursday

technique-orientated
changes necessary will exercises insteadof
be a reduction ofvolume
the classic and power
by limiting lifts.
the number of
snatch
tages and clean
following & jerk are
a “max” heavy days.day's
of that Friday canlift,
best also beof
not made a training
the athlete's

to light days (~80% single)

to technique orientated movements
ays

hu/Sat powers light

on heavy days (Mon/Wed/Fri)
on light days (Tue/Thu/Sat)
full on heavy days (Mon/Wed/Fri)
full on light days (Tue/Thu/Sat)
 Week 3
Monday
Snatch – 6x1 @ 80% last weeks best

Clean and Jerk – 5x1 @ 80% last weeks best

Front Squat – 2x3 @ 80%

Tuesday
Power Snatch – 8x1 @ 80% Monday Snatch

Clean and Jerk – 6x1 @ 80% Monday CJ

Wednesday
Snatch – 6x1 @ 80% last weeks best

Clean and Jerk – 5x1 @ 80% last weeks best

Back Squat – 2x3 @ 80%

Thursday
Snatch – 8x1 @ 80% Monday Snatch

Power Clean & Jerk – 6x1 @ 80% Mon CJ

Good Morning – 3x10 @ 40% Wed Clean

Saturday
Snatch – 8x1 @ 80% last weeks best

Clean and Jerk – 6x1 @ 80% last weeks best

Front Squat – 3x3 @ 80%

ters, the Tuesday and Thursday

steadof
ction ofvolume
the classic and power
by limiting lifts.
the number of
ys. Friday
t day's canlift,
best also beof
not made a training
the athlete's
 Week 1
Monday
Power Snatch – 10x1 @ 75%

Power Clean & Jerk – 10x1 @ 75%

Front Squat – 1 @ 75%

Tuesday
Snatch - Max + 5x1 @ 80%

Clean and Jerk – Max + 5x1 @ 80%

Front Squat – Max + 2x2 @ 80%

Wednesday
Power Snatch – 10x1 @ 75%

Power Clean & Jerk – 10x1 @ 75%

Front Squat – 1 @ 75%

Thursday
Clean and Jerk – Max + 5x1 @ 80%

Snatch - Max + 5x1 @ 80%

Pause Back Squat – 2x3 + 3RM

Saturday
Snatch - Max + 5x1 @ 75%

Clean and Jerk – Max + 5x1 @ 75%

Front Squat – Max + 2x2 @ 85%

lift testing). It follows a basic Bulgarian style model with some planned
maximise
snatches andperformance on the
clean & jerks on final day.Thursday
the final This exact cycle the
before produced a PR
competitio
minute rest periods. The light front squats on Mondays and Wednesda
 Week 2
Monday
Power Snatch – 10x1 @ 75%

Power Clean & Jerk – 10x1 @ 75%

Front Squat – 1 @ 75%

Tuesday
Snatch - Max + 3x1 @ 80%

Clean and Jerk – Max + 3x1 @ 80%

Front Squat – Max + 2x2 @ 85%

Wednesday
Power Snatch – 10x1 @ 75%

Power Clean & Jerk – 10x1 @ 75%

Front Squat – 1 @ 75%

Thursday
Clean and Jerk – Max + 3x1 @ 80%

Snatch - Max + 3x1 @ 80%

Pause Back Squat – 2x3 + 3RM

Saturday
Snatch - Max + 3x1 @ 75%

Clean and Jerk – Max + 3x1 @ 75%

Front Squat – Max + 2x2 @ 85%

sic Bulgarian style model with some planned modulation of variables to

the
on final day.Thursday
the final This exact cycle the
before produced a PR snatch,
competition should PR clean
also & jerk,
be done PR1
with
ght front squats on Mondays and Wednesdays must be performed with a
 Week 3
Monday
Snatch - Max + 2x1 @ 85%

Clean and Jerk – Max + 2x1 @ 85%

Front Squat – Max + 1x2 @ 90%

Tuesday
Power Snatch – 10x1 @ 75%

Power Clean & Jerk – 10x1 @ 75%

Front Squat – 1 @ 75%

Wednesday
Clean and Jerk – Max + 3x1 @ 85%

Snatch - Max + 3x1 @ 85%

Back Squat – Max + 2x2 @ 80%

Thursday
Snatch – 5x1 @ 75%

Clean & Jerk – 5x1 @ 75%

Front Squat – 1 @ 75%

Saturday
Competition

me planned modulation of variables to

uced a PR snatch,
ompetition shouldPR clean
also & jerk,
be done PR1
with
Wednesdays must be performed with a
 Light Power Mon
P Snatch – 4-8x1 @ 65% Last max Snatch Heavy Full

P Clean and Jerk – 3-6x1 @ 65% Last max CJ

Optional [Squat – 1 @ 80% Last max Squat]

Progression 1
Light Full Thu
Snatch – 4-8x1 @ 80% Last max Snatch Light Power

Clean and Jerk – 3-6x1 @ 80% Last max CJ

Optional [Squat – 1 @ 80% Last max Squat]

Heavy Full Sun

Snatch - Max + 4-8x1 @ 85-90% [Light Power]

Clean and Jerk – Max + 3-6x1 @ 85-90%

Squat – Max + 1-4x1-2 @ 85-90%

Suggested progression in Mon

workload for Bulgarian style
Light Power
workouts
Heavy Full
Progression 4

Thu
Light Power

Light Power

Sun
[Light Power]
 Tue Wed Mon Tue
Light Power Heavy Full Heavy Full Light Full

Progression 2
Fri Sat Thu Fri
Heavy Full Light Power Light Full Heavy Full

Sun
[Light Power]

Tue Wed Mon Tue

Light Power Light Power Light Full Light Power

Light Power Heavy Full Heavy Full Light Power

Progression 5

Fri Sat Thu Fri

Light Power Light Power Light Power Light Full

Heavy Full Light Power Light Power Heavy Full

Sun
[Light Power]
 Wed Mon Tue Wed
Heavy Full Light Power Light Power

Heavy Full Light Power Heavy Full

Progression 3
Sat Thu Fri Sat
Light Full Light Power

Light Power Heavy Full Light Power

Sun
[Light Power]

Wed Mon Tue Wed

Light Full Light Full Light Power Light Full

Heavy Full Heavy Full Light Full Heavy Full

Progression 6

Sat Thu Fri Sat

Light Power Light Power Light Full Light Power

Light Power Light Full Heavy Full Light Full

Sun
[Light Power]