Week 1 Week 2 Week 3 Week 4 Variables

Monday Monday Monday Monday Snatch

Snatch - 5x3 @ 47,5 Snatch - 5x2 @ 50 Snatch - 5x1 @ 52,5 Snatch - 52,5 x 1 x 2, 57,5 x 1, 60 x 1 65
Clean & jerk - 72,5 x 1 x 2, 77,5 x 1,
Snatch pull - 4x4 @ 70 Snatch pull - 4x3 @ 72,5 Snatch pull - 4x2 @ 75 82,5 x 1 Clean & Jerk
Pause back squat - 4x3 @ 80 Pause back squat - 5x2 @ 92,5 Pause back squat - 5x1 @ 100 Front Squat - 72,5 x 2, 77,5 x 1 x 2 90
Tuesday Tuesday Tuesday Tuesday Front Squat
Power snatch + Snatch - 42,5x1+1x2, 47,5x1+1x2, 50x1+1x2 Power clean + power jerk - 67,5x3 sets, 72,5x2 sets Power clean + power jerk - 67,5,72,5,72,5+x3 Power snatch - 47,5x1x5 103
Power snatch + Snatch - 47,5x1+1x2, 50x1+1x2, 52,5
Power clean + power jerk - 65x1+1x5 x1+1x1 Power snatch + snatch - 50,52,5,52,5+x3 Power clean & jerk - 65x1x5 Back Squat
Clean pull - 82,5x2x3 123
Wednesday Wednesday Wednesday Wednesday Round to next
Clean & Jerk - 5x3 @ 65 Clean & Jerk - 5x2 @ 67,5 Clean & Jerk - 5x1 @ 72,5 Snatch - 52,5x1x3 2,50
Clean pull - 4x4 @ 100 Clean pull - 4x3 @ 105 Clean pull - 4x2 @ 110 Clean & Jerk - 72,5x1x3
Thursday Thursday Thursday Thursday
Front Squat - 4x2 @ 77,5 Front Squat - 4x2 @ 82,5 Front Squat - 5x1 @ 95 Snatch pull - 60x2x3
Hang snatch (below knee) - 50x2x5 Hang snatch (below knee) - 50 x 2 x 3, 52,5 x 2 x 2 Hang snatch (below knee) - 50 x 2, 52,5 x 2, 57,5 x 1 x 3 Power snatch - 40x1x8
Hang clean (below knee) - 67,5x2x5 Hang clean (below knee) - 67,5 x 2 x 3, 72,5 x 2 x 2 Hang clean (below knee) - 67,5 x 2, 72,5 x 2, 77,5 x 1 x 3 Power clean & jerk - 55x1x8
Snatch balance - 4x3 Snatch balance - 4 x 2; add weight from last wk Snatch balance - 4 x 1; add weight from last wk
Saturday Saturday Saturday Saturday
Snatch - 40x3, 47,5x2, 50x2, 52,5x2, 57,5x1x3 Snatch - 40 x 3, 47,5 x 2, 50 x 2, 52,5 x 2, 57,5 x 1, 60 x 1 Snatch - 40 x 3, 47,5 x 2, 50 x 2, 52,5 x 1, 57,5 x 1, 60 x 1, 62,5 x 1, 57,5 x 1 x 2 Snatch - max
Clean & jerk - 55 x 3, 65 x 2, 67,5 x 2, 72,5 x 2, 77,5 x 1, Clean & jerk - 55 x 3, 65 x 2, 67,5 x 2, 72,5 x 1, 77,5 x 1, 82,5 x 1, 87,5 x 1, 77,5 x
Clean & jerk - 55x3, 65x2, 67,5x2, 72,5x2, 77,5x1x3 82,5 x 1 1x2 Clean & jerk - max
Front squat - 105x1x1, 95x1x2 Front squat - 105 1 x 1, 95 x 1 x 2 Front squat - 105 1 x 1, 95 x 1 Front squat - max
back squat 3/2/1 87.5kg 92.5kg 100kg 3/2/1 90kg 97.5kg 102.5kg 3/2/1 92.5kg 100kg 105kg
front squat 3/2/1 72.5kg 77.5kg 85kg 3/2/1 77.5kg 82.5kg 87.5kg 3/2/1 80kg 85kg 90kg