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4-Block Cycle 3
16 weeks

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Monday - Day 1

 Back squat - 83% x 3 x 5

 Snatch deadlift - 110% (of sn) x 3 x 3
 Push press - 80% x 5 x 5
 Pull-ups - 3 x 10 (add weight if needed)
 Weighted sit-ups (DB or plate behind neck) - 3 x 10
 Lateral planks - 3 x max

Week 1S1

Post numbers and questions to comments.

Tuesday - Day 2

 Muscle snatch - heavy single

 Tall clean + push press + push jerk - 50% (of clean) x 2 x 4

3 rounds for time of:

20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +

Post numbers and questions to comments.

Wednesday - Day 3

 Front squat - 73% x 3 x 5

 Snatch pull - 100% x 3 x 3
 Rack jerk behind neck - heavy single; 85% of single x 1 x 3

3 rounds for time of:

25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW

Post numbers and questions to comments.

Thursday - Day 4
Rest Day

Friday - Day 5

 Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3

 Overhead squat - heavy single; 85% of single x 2 x 3
 Chin-ups - 3 x 12 (add weight if needed)

4 rounds for time of:

250 m row
30 sit-ups
30 flutter-kicks

Post numbers and questions to comments.

Saturday - Day 6

 Snatch - heavy single

 Clean & jerk - heavy single
 Back squat - heavy single
 Ab work of choice

Post numbers and questions to comments.

Sunday - Day 7
Rest Day

Monday - Day 8

 Back squat - 85% x 3 x 5

 Clean deadlift - 115% (of clean) x 3 x 3
 Push press - 83% x 4 x 5
 Chin-ups - 3 x 10 (weighted if needed)
 GHD sit-ups - 3 x 15 slow
 Russian twists - 3 x 20

Week 2S1

Post numbers and questions to comments.

Tuesday - Day 9

 Muscle snatch - heavy single

 Power clean + push jerk - 75% (of power clean) x 2 x 3
3 rounds for time of:
10 (1 Sandbag shoulder clean + 2 lunge) - 50% BW
20 kipping pull-ups

Post numbers and questions to comments.

Wednesday - Day 10

 Front squat - 77% x 3 x 5

 Snatch pull - 103% x 3 x 3
 Rack jerk - heavy single; 85% of single x 1 x 3

For time:
20 KB swings
10 box jumps
15 KB swings
5 box jumps
500 m row
5 box jumps
15 KB swings
10 box jumps
20 KB swings

Post numbers and questions to comments.

Thursday - Day 11
Rest Day

Friday - Day 12

 3-position snatch - 70% x 3 sets

 Snatch balance - heavy single; 85% x 1 x 2
 Pull-ups - 3 x max (deadhang)
 Ab roll-outs - 3 x 15

Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes

Post numbers and questions to comments.

Saturday - Day 13
  Snatch - heavy single
 Clean & jerk - heavy single
 Back squat - heavy single
 3 ab exercises of your choice

Post numbers and questions to comments.

Sunday - Day 14
Rest Day

Monday - Day 15

 Back squat - 87% x 2 x 5

 Snatch deadlift - 118% x 2 x 3
 Push press - 85% x 3 x 5
 Pull-ups - 3 x 10 (add weight if needed)
 Weighted sit-ups (weight behind neck) - 3 x 10
 Side bends - 3 x 10 heavy

Week 3S1

Post numbers and questions to comments.

Tuesday - Day 16

 Muscle snatch - 90% of last Tues x 1 x 3

 Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3

4 rounds for time of:

5 kipping pull-ups
5 box jumps - mid-thigh
5 GHD sit-ups
5 KB swings - 30% BW

Post numbers and questions to comments.

Wednesday - Day 17

 Front squat - 80% x 3 x 5

 Snatch pull - 105% (of snatch) x 3 x 3
 Rack jerk behind neck - heavy single
3 rounds for time of:
10 sand bag half-moons - 35% BW
10 burpees

Post numbers and questions to comments.

Thursday - Day 18
Rest Day

Friday - Day 19

 Tall snatch + mid-hang power snatch - 1 + 2 x 4 sets

 Overhead squat - heavy single
 Chin-ups - 3 x max

3 rounds for time of:

50 m sprint
20 KB cross-chops - 25% BW

Post numbers and questions to comments.

Saturday - Day 20

 Snatch - heavy single

 Clean & jerk - heavy single
 Front squat - heavy single
 2 ab exercises of your choice

Post numbers and questions to comments.

Sunday - Day 21
Rest Day

Monday - Day 22

 Back squat - 90% x 2 x 3

 Snatch pull - 107% x 2 x 3
 Press - 4 x 4 med-heavy weight
 Chin-ups - 3 x 90% of last Friday's reps

3 sets of:
  A. GHD sit-ups  x 15 slow
 B. GHD Russian twists x 20

Week 4S1

Post numbers and questions to comments.

Tuesday - Day 23

 Muscle snatch - to med-heavy single

 3-position clean (mid-hang, hang, floor) - 65% x 3 sets
 Push jerk + jerk - 65% (of jerk) x 3 sets

For time:
20 burpess
5 kipping pull-ups
15 burpees
10 pull-ups
10 burpees
15 pull-ups
5 burpees
20 pull-ups

Wednesday - Day 24

 Overhead squat - heavy double

 Front squat - heavy single; not max
 Rack jerk - heavy single

3 rounds for time of:

30 Ball slams - 10% BW
10 clapping push-ups

Thursday - Day 25

 Muscle snatch + 2 overhead squat + snatch balance - 3 sets med weight

 2-position snatch (mid-hang, floor) - 60% x 4 sets
 V-ups - 3 x 10

3 sets:
600 m row sprint
3 min rest

Friday - Day 26
Rest Day

Saturday - Day 27
  Snatch - Max
 Clean & jerk - Max
 Back squat - Max

3 sets of:

 A. Ab rollouts x 15
 B. Lateral planks - max time

Sunday - Day 28
Rest Day

Monday - Day 29

 Snatch - 85% x 1 x 3
 Clean & jerk - 85% x 1 x 3
 Front squat - 85% x 2 x 3
 Jerk dip squat - 110% (of jerk) x 5 x 2
 GHD sit-ups - 3 x 8 (weighted if needed)

Week 1B1

Tuesday - Day 30

 Muscle snatch - 85% x 2 x 2

 Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
 Clean & jerk - 80% x 1 x 4

3 rounds for time of:

20 kipping pull-ups
15 hanging leg raises

Wednesday - Day 31

 Snatch - 85% x 1 x 4
 Clean & jerk - 85% x 1 x 4
 Back squat - 90% x 2 x 3

3 sets of:

 A. Weighted sit-ups - 8 reps

 B. Lateral planks - max

Thursday - Day 32
Rest Day

Friday - Day 33

 Muscle snatch - heavy single

 Snatch - 80% x 1 x 5
 Clean & jerk - (70% x 2, 80% x 1) x 3

3 rounds for time of:

10 box jumps - mid-thigh+
10 DB push press - 25% BW (each)

 Ab wheel - 3 x 15

Saturday - Day 34

 Snatch - 90% x 1 x 3
 Clean & jerk - 90% x 1 x 3
 Front squat - 90% x 2 x 2
 Ab work of choice

Sunday - Day 35
Rest Day

Monday - Day 36

 Snatch - 85% x 1 x 4
 Clean & jerk - 85% x 1 x 4
 Front squat - 85% x 2 x 3
 Pull-ups - 3 x 10 (weighted if needed)

3 sets of:

 A. GHD sit-ups - 15 slow

 B. Sidebends - 10/side

Week 2B1

Tuesday - Day 37

 Muscle snatch - heavy single

 Snatch - 80% x 1, 70% x 2, 80% x 1, 70% x 2, 80% x 1
 Clean & jerk - 80% x 1 x 5
 Front and lateral planks - 3 x max
5 rounds for time of:
8 kipping pull-ups
4 box jumps - mid-thigh+

Wednesday - Day 38

 Snatch - 90% x 1 x 3
 Clean & jerk - 90% x 1 x 3
 Back squat - 90% x 2 x 2

3 rounds for time of:

10 (Sand bag clean to shoulder + 2 lunges)
15 push ball
20 sit-ups

Thursday - Day 39
Rest Day

Friday - Day 40

 Snatch - 80% x 1 x 5
 Clean & jerk - 70% x 1 + 2, 80% x 1, 70% x 1 + 2, 80% x 1 x 2

3 rounds for time of:

300 m row
10 KB high pulls - 30% BW

3 sets of:

 A. Weighted sit-up (behind neck) - 3 x 8

 B. GHD reverse crunch - 3 x 15

Saturday - Day 41

 Snatch - 95% x 1 x 2
 Clean & jerk - 95% x 1 x 2
 Front squat - 90% x 2 x 2
 Glute-ham raise - 3 x 10
 Ab work of choice

Sunday - Day 42
Rest Day

Monday - Day 43
  Snatch - 100% x 1
 Clean & jerk - 90% x 1 x 2
 Front squat - 90% x 2 x 2

3 sets of:

 A. Chin-ups - max reps

 B. Hanging leg raise

Week 3B1

Tuesday - Day 44

 Muscle snatch - 85% x 2 x 2

 Snatch - 80% x 1 x 3
 Clean & jerk - 80% x 1 x 3
 Ab wheel - 3 x 15

Wednesday - Day 45

 Clean & jerk - 100% x 1

 Snatch - 90% x 1 x 2
 Back squat - 90% x 2 x 2

20-15-10 reps for time of:

DB muscle snatch (2-arms) - 15% BW each
Kipping pull-ups

Thursday - Day 46
Rest Day

Friday - Day 47

 Power snatch - 80% x 1 x 3

 Power clean & jerk - 80% x 1 x 3

3 rounds for time of:

400 m row
10 box jumps - mid-thigh+
20 sit-ups

Saturday - Day 48

 Muscle snatch - heavy single

 Snatch - 95% x 1 x 2
 Clean & jerk - 95% x 1 x 2
  Hanging leg raise - 3 x 15
 Weighted GHD sit-up - 3 x 8

Sunday - Day 49
Rest Day

Monday - Day 50

 Snatch - 80% x 1 x 3
 Clean & jerk - 80% x 1 x 3
 Front squat - 90% x 2 x 2

3 rounds for time of:

500 m row
30 sit-ups

Week 4B1

Tuesday - Day 51

 Muscle snatch - heavy single

 Snatch - 85% x 1 x 2
 Clean & jerk - 85% x 1 x 2
 Pull-ups - 3 x max
 TGU sit-ups - 3 x 8

Wednesday - Day 52

 Snatch - 80% x 1 x 2
 Clean & jerk - 80% x 1 x 2
 Ab work of choice

Thursday - Day 53

 Muscle snatch + 2 OHS - light-med x 3 sets

 Snatch - 70% x 1 x 4
 Clean & jerk - 70% x 1 x 4

Friday - Day 54
Rest Day
Saturday - Day 55

 Snatch - Max
 Clean & jerk - max
 Front squat - max

Sunday - Day 56
Rest Day

Monday - Day 57

 Back squat - 83% x 3 x 5

 Snatch deadlift - 110% (of snatch) x 3 x 3
 Push press - 80% x 5 x 5
 Pull-ups - 3 x max
 Weighted GHD sit-ups - 3 x 10
 GHD russian twists - 3 x 30

Week 1S2

Tuesday - Day 58

 Muscle snatch - heavy single

 3-position snatch (floor, knee, mid-thigh) - 65% x 3 sets
 3-position clean & jerk (floor, knee, mid-thigh) - 65% x 3 sets

3 rounds for time of:

100 m sprint
10 burpees

Wednesday - Day 59

 Front squat - (70% x 3, 75% x 2, 80% x 1) x 3

 Snatch pull - 100% (of snatch) x 3 x 3
 Rack jerk - heavy single; 85% of single x 1 x 2

3 rounds for time of:

20 kipping pull-ups
7 box jumps

3 sets of:
A. Lateral planks x max time
B. Hanging leg raise x 10
Thursday - Day 60
Rest Day (well-deserved)

Friday - Day 61

 Snatch balance - heavy single

 Tall snatch - find a challenging but fast weight x 2 x 5 sets
 Chin-ups - 3 x max

For time:
200 m row
40 sit-ups
400 m row
30 sit-ups
600 m row
20 sit-ups

Saturday - Day 62

 Snatch - heavy single

 Clean & jerk - heavy single
 Back squat - heavy single
 Pull-up variation of choice - 3 sets
 Ab work of choice

Sunday - Day 63
Rest Day

Monday - Day 64

 Back squat - 85% x 3 x 5

 Clean deadlift - 115% (of clean) x 3 x 3
 Push press - 83% x 4 x 5
 Pull-up - 3 x max

3 sets of:
A. Overhead sit-up x 10
B. Knees to elbows x 15

Week 2S2

Tuesday - Day 65

 Muscle snatch - heavy single

 2-position snatch (floor, mid-thigh) - 70% x 2 sets
 2-position clean + 2 jerks - 70% x 2 sets
3 rounds for time of:
10 jumping sit-ups
10 sand bag halfmoons - 25% BW

Wednesday - Day 66

 2 Front squat + push jerk + jerk - 75% (of jerk) x 4 sets

 Snatch pull - 103% (of snatch) x 3 x 3

3 rounds for time:

10 sand bag cleans to shoulder - 50% BW
20 kipping pull-ups

Thursday - Day 67
Rest

Friday - Day 68

 Overhead squat - heavy single

 2 Tall clean + push press + jerk - find a challenging but fast weight x 5 sets
 Chin-ups - 3 x max

4 rounds for time of:

10 KB swings - 30% BW
5 box jumps - mid-thigh+

Saturday - Day 69

 Snatch - heavy single

 Clean & jerk - heavy single
 Front squat - heavy single
 Ab work of choice

Sunday - Day 70
Rest

Monday - Day 71

 Back squat - 87% x 2 x 5

 Snatch deadlift - 118% (of snatch) x 2 x 3
 Push press - 85% x 3 x 5

3 sets of:
A. TGU sit-up x 10
B. KB sidebend x 20

Week 3S2
Tuesday - Day 72

 Muscle snatch - heavy single x 3

 Push press + push jerk + jerk - 60% (of jerk) x 3 sets
 Power clean - 75% x 2 x 3

3 rounds for time of:

10 kipping pull-ups
10 GHD sit-ups

Wednesday - Day 73

 Snatch balance - heavy single

 Front squat - 80% x 2 x 4
 Snatch pull - 105% x 3 x 3

3 rounds for time of:

10 broad jumps
10 KB swings - 30% BW
10 push-ups

Thursday - Day 74
Rest Day

Friday - Day 75

 Muscle snatch + snatch balance + 2 OHS - challenging weight x 3 sets

 Rack jerk - heavy single
 Pull-ups - 3 x max

For time:
Row 250 m
5 box jumps
25 sit-ups
Row 500 m
10 box jumps
20 sit-ups
Row 750 m
15 box jumps
15 sit-ups

Saturday - Day 76

 Snatch - heavy single

 Clean & jerk - heavy single
 Back squat - heavy single
 Ab work of choice
Sunday - Day 77
Rest Day

Monday - Day 78

 Back squat - 90% x 2 x 2

 Snatch pull - 107% x 1 x 2
 Press - 80% x 4 x 4
 Pull-ups - 3 x max
 Weighted GHD sit-ups - 3 x 10

Week 4S2

Tuesday - Day 79

 Muscle snatch - heavy single

 Tall clean + mid-hang clean + 2 jerk - 55% (of clean) x 3 sets

20-15-10 reps for time of:

Burpees
Kipping pull-ups

Wednesday - Day 80

 Front squat - 90% x 1

 Rack jerk - 70% x 2 x 3

For time:

3 rounds:
200 m row
10 kipping pull-ups

2 min rest

2 rounds:
300 m row
10 box jumps

Thursday - Day 81

 Snatch + power snatch - 60% x 4 sets

 Overhead squat - 85% x 1 x 2

3 sets of:
A. 40 Russian twists
B. 15 Hanging leg raise

Friday - Day 82
Rest Day

Saturday - Day 83

 Snatch - Max
 Clean & jerk - Max
 Back squat - Max
 Ab work of choice

Sunday - Day 84
Rest Day

Monday - Day 85

 Snatch - 85% x 1 x 4
 Clean & jerk - 85% x 1 x 4
 Front squat - (80% x 2, 85% x 1) x 3
 Weighted GHD sit-ups - 3 x 10

Week 1B2

Tuesday - Day 86

 Muscle snatch - heavy single

 Snatch - 70% x 1, 80% x 1, 70% x 1, 80% x 1 x 2
 Power clean & jerk - 80% x 1 x 4

20-15-10 reps for time:

Jumping sit-ups
Kipping pull-ups

Wednesday - Day 87

 Snatch - 85% x 1 x 3
 Clean & jerk - 85% x 1 x 3
 Front squat - 85% x 2 x 3
 Hanging leg raises - 3 x 15

Thursday - Day 88
Rest Day
Friday - Day 89

 Power snatch - 80% x 1 x 4

 Clean & jerk - (70% x 1, 80% x 1) x 2

3 rounds for time:

500 m row
10 Sandbag halfmoons - 30% BW

Saturday - Day 90

 Snatch - 90% x 1 x 3
 Clean & jerk - 90% x 1 x 3
 Back squat - 90% x 2 x 2

3 rounds for time:

10 KB swings - 30% BW
50 m sprint
1 min rest

Sunday - Day 91
Rest Day

Monday - Day 92

 Snatch - 85% x 1 x 4
 Clean & jerk - 85% x 1 x 3
 Back squat - 85% x 2 x 3

3 sets of:
A. Chin-ups - max
B. GHD reverse crunch x 15

Week 2B2

Tuesday - Day 93

 Muscle snatch - heavy single

 Snatch - 80% x 1 x 4
 Clean & jerk - 80% x 1 x 3

3 rounds for time of:

10 walking lunges
10 box jumps - mid-thigh+

Wednesday - Day 94

 Snatch - 90% x 1 x 3
  Clean & jerk - 90% x 1 x 3
 Front squat - 90% x 1, 80% x 3, 90% x 1, 85% x 2, 90% x 1

3 rounds for time of:

20 kipping pull-ups
15 KB swings - 35% BW

Thursday - Day 95
Rest Day

Friday - Day 96

 Power snatch - 80% x 1 x 4

 Power clean + push jerk + jerk - 80% x 1 x 3

4 rounds for time:

300 m row
10 (1 push-up + 4 mountain climbers)

Saturday - Day 97

 Snatch - 95% x 1 x 2
 Clean & jerk - 95% x 1 x 2
 Back squat - 95% x 1 x 2
 Ab work of choice

Sunday - Day 98
Rest Day

Monday - Day 99

 Snatch - 100% x 1
 Clean& jerk - 90% x 1 x 2
 Front squat - 90% x 1
 Pull-ups - 2 x max
 Overhead sit-ups - 3 x 10

Week 3B2

Tuesday - Day 100

 Power snatch - 80% x 1 x 3

 Power clean & jerk - 80% x 1 x 3

3 rounds for time of:

10 1-arm DB power snatch - 20% BW
30 sit-ups
Wednesday - Day 101

 Clean & jerk - 100% x 1

 Snatch - 90% x 1 x 2
 Front squat - heavy single

10-8-6-4-2 reps for time of:

Kipping pull-ups
Box jumps - mid-thigh+

Thursday - Day 102

Rest Day

Friday - Day 103

 Snatch - 80% x 1 x 3
 Clean & jerk - 80% x 1 x 3

6 rounds for time of:

5 KB swings - 40% BW
5 burpees

Saturday - Day 104

 Snatch - 95% x 1 x 2
 Clean & jerk - 95% x 1 x 2
 Back squat - 90% x 2 x 2
 Ab work of choice

Sunday - Day 105

Rest Day

Monday - Day 106

 Snatch - 80% x 1 x 4
 Clean & jerk - 80% x 1 x 4
 Front squat - 90% x 1 x 2
 Pull-ups - 2 x max
 Hanging leg raise - 3 x 10
 KB cross-chops - 2 x 20

Week 4B2

Tuesday - Day 107

  Muscle snatch - med-heavy double
 Snatch - 85% x 1 x 3
 Clean & jerk - 85% x 1 x 3

3 rounds for time:

400 m row
45 sec rest

Wednesday - Day 108

 Snatch - 80% x 1 x 3
 Clean & jerk - 80% x 1 x 3
 Ab work of choice

Thursday - Day 109

 Snatch - 75% x 1 x 3
 Clean & jerk - 75% x 1 x 3
 Short, light ab work

Friday - Day 110

Rest

Saturday - Day 111

 Snatch - max
 Clean & jerk - max
 Front squat - max

Sunday - Day 112

Rest