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This is a 12-week cycle. It uses Rep maxes and back-off sets with much of the work to allow a
lot of flexibility in loading and very hard work if you're ambitious. It also has a good amount of
positional strength work for the lifts and training for leg explosiveness. The cycle finishes with a
full 4-week competition mesocycle with plenty of heavy single snatch and clean & jerk for max
testing or competition.

Volume: High
Intensity: Adjustable

Good For:
Squat strength
Pulling strength
Overhead strength
Leg explosiveness
Unilateral leg strength/stability
Turnover strength

Thank you for purchasing this program. Remember, the program is only as good as the
effort you put in as well as the quality of movement that you do while undertaking the
program. Be sure to make sure you are stretching (weightlifters need to be extremely
flexible to reach all positions and as well as recovery) and eating properly so that you
can reap the full benefits. You will be building to daily maxes a lot of the time in this
program, which means that if you feel good, then go for a PR. If you don’t feel good, then
just build to a heavy rep for the day. Every training session does not need to end with
new PRs…it’s all about the long run.

Feel free to ask any questions you may have while doing this program.
Email: [email protected]

Train hard!

Monday - Day 1
Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)
Back Squat - 5RM; 95%x5, 90%x5
Weighted Lunge - 3x5/leg
Back Squat Jump - 20%x5x3 (% of back squat)
Week 1 of 12

Find weights by feel. Do not go to absolute max on first week as you will try to add
weight each week for weeks 2 and 3.

Percentages after RM are taken off of the RM for the exercise/complex.

Tuesday - Day 2
Snatch High-Pull + Power Snatch + Hang Snatch (knee) - (1+1+1)RM; 95% x (1+1+1), 90%
x (1+1+1)
Halting Snatch Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
Snatch Long Pull - 3x5
SLDL - 3x5

Wednesday - Day 3
Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1)
Pause Back Squat - 5RM; 95%x5, 90%x5
Jumping Quarter Squat - 50%x5x3 (% of back squat)
Press - 5RM; 95%x5, 90%x5

Thursday - Day 4
Clean High-Pull - Power Clean + Hang Clean (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x
(1+1+1)
Halting Clean Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
Clean Long Pull - 3x5
Good Morning - 3x5

Friday - Day 5
Rest Day
Saturday - Day 6
Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM; 95% x (1+3+1), 90% x (1+3+1)
Front Squat - 3RM; 95%x3, 90%x3
SLDL - 3x5

Sunday - Day 7
Rest Day

Monday - Day 8
Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)
Back Squat - 5RM; 95%x5, 90%x5
Weighted Lunge - 3x5/leg
Back Squat Jump - 20%x5x3 (% of back squat)
Week 2 of 12

Add weight and beat weights from last week.

Tuesday - Day 9
Snatch High-Pull + Power Snatch + Hang Snatch (knee) - (1+1+1)RM; 95% x (1+1+1), 90%
x (1+1+1)
Halting Snatch Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
Snatch Long Pull - 3x5
SLDL - 3x5

Wednesday - Day 10
Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1)
Pause Back Squat - 5RM; 95%x5, 90%x5
Jumping Quarter Squat - 50%x5x3 (% of back squat)
Press - 5RM; 95%x5, 90%x5

Thursday - Day 11
Clean High-Pull - Power Clean + Hang Clean (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x
(1+1+1)
Halting Clean Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
Clean Long Pull - 3x5
Good Morning - 3x5

Friday - Day 12
Rest Day
Saturday - Day 13
Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM; 95% x (1+3+1), 90% x (1+3+1)
Front Squat - 3RM; 95%x3, 90%x3
SLDL - 3x5

Sunday - Day 14
Rest Day

Monday - Day 15
Push Press + Pause Jerk - (5+1)RM; 95% x (5+1), 90% x (5+1)
Back Squat - 5RM; 95%x5, 90%x5
Weighted Lunge - 3x5/leg
Back Squat Jump - 20%x5x3 (% of back squat)
Week 3 of 12

Add weight and beat weights from last week. Next week is a recovery week so you can
push the RMs to maxes this week.

Tuesday - Day 16
Snatch High-Pull + Power Snatch + Hang Snatch (knee) - (1+1+1)RM; 95% x (1+1+1), 90%
x (1+1+1)
Halting Snatch Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
Snatch Long Pull - 3x5
SLDL - 3x5

Wednesday - Day 17
Snatch Push Press + OHS - (5+1)RM; 95% x (5+1), 90% x (5+1)
Pause Back Squat - 5RM; 95%x5, 90%x5
Jumping Quarter Squat - 50%x5x3 (% of back squat)
Press - 5RM; 95%x5, 90%x5

Thursday - Day 18
Clean High-Pull - Power Clean + Hang Clean (knee) - (1+1+1)RM; 95% x (1+1+1), 90% x
(1+1+1)
Halting Clean Deadlift (upper thigh) - 5RM; 95%x5, 90%x5
Clean Long Pull - 3x5
Good Morning - 3x5

Friday - Day 19
Rest Day
Saturday - Day 20
Segment Snatch (knee) + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM; 95% x (1+3+1), 90% x (1+3+1)
Front Squat - 3RM; 95%x3, 90%x3
SLDL - 3x5

Sunday - Day 21
Rest Day

Monday - Day 22
Power Jerk + Jerk - 70% x (1+1) x 5
Back Squat - 70%x3x3
Lunge - 3x5/leg (no weight)
Back Squat Jump - 20%x3x3
Week 4 of 12

Recovery Week

Tuesday - Day 23
Snatch Pull + Snatch - 70% x (1+1) x 5
Snatch Pull on Riser - 80%x3x3
Snatch Long Pull - 3x3

Wednesday - Day 24
Snatch Balance + OHS - 70% x (1+1) x 5
Pause Back Squat - 65%x3x3
Jumping Quarter Squat - 40%x3x3

Thursday - Day 25
Clean Pull + Hang Clean (knee) - 70% x (1+1) x 5
Clean Pull on Riser - 80%x3x3
Clean Long Pull - 3x3

Friday - Day 26
Rest Day

Saturday - Day 27
Snatch + Snatch Balance - 70% x (1+1) x 5
Clean + Power Jerk + Jerk - 70% x (1+1+1) x 4
Front Squat - 70%x2, 75%x2, 80%x2x2

Sunday - Day 28
Rest Day

Monday - Day 29
Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1)
Back Squat - 3RM; 95%x3, 90%x3
Weighted Lunge - 3x5/leg
Back Squat Jump - 20%x3x3 (% of back squat)
Week 5 of 12

Find weights by feel. Do not go to absolute max on this week as you will try to add
weight each week for weeks 6 and 7.

Percentages after RM are taken off of the RM for the exercise/complex.

Tuesday - Day 1
Snatch Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)
Snatch Pull on Riser - 3RM; 95%x3, 90%x3
Snatch Long Pull - 3x3
SLDL - 3x4

Wednesday - Day 30
Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
Pause Back Squat - 3RM; 95%x3, 90%x3
Jumping Quarter Squat - 50%x3x3 (% of Back Squat)
Press - 3RM; 95%x3, 90%x3

Thursday - Day 31
Clean Pull + Hang Clean (knee) - (1+1)RM; 95% x (1+1), 90% x (1+1)
Clean Pull on Riser - 3RM; 95%x3, 90%x3
Clean Long Pull - 3x3
Good Morning - 3x4

Friday - Day 32
Rest Day

Saturday - Day 33
Snatch + Snatch Balance - (1+1)RM; 95% x (1+1), 90% x (1+1)
Clean + Power Jerk + Jerk - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
Front Squat - 2RM; 95%x2, 90%x2
SLDL - 3x4

Sunday - Day 34
Rest Day
Monday - Day 35
Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1)
Back Squat - 3RM; 95%x3, 90%x3
Weighted Lunge - 3x5/leg
Back Squat Jump - 20%x3x3 (% of back squat)
Week 6 of 12

Find weights by feel. Beat weights from last week, don't push to absolute max.

Percentages after RM are taken off of the RM for the exercise/complex.

Tuesday - Day 36
Snatch Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)
Snatch Pull on Riser - 3RM; 95%x3, 90%x3
Snatch Long Pull - 3x3
SLDL - 3x4

Wednesday - Day 37
Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
Pause Back Squat - 3RM; 95%x3, 90%x3
Jumping Quarter Squat - 50%x3x3 (% of Back Squat)
Press - 3RM; 95%x3, 90%x3

Thursday - Day 38
Clean Pull + Hang Clean (knee) - (1+1)RM; 95% x (1+1), 90% x (1+1)
Clean Pull on Riser - 3RM; 95%x3, 90%x3
Clean Long Pull - 3x3
Good Morning - 3x4

Friday - Day 39
Rest Day

Saturday - Day 40
Snatch + Snatch Balance - (1+1)RM; 95% x (1+1), 90% x (1+1)
Clean + Power Jerk + Jerk - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
Front Squat - 2RM; 95%x2, 90%x2
SLDL - 3x4

Sunday - Day 41
Rest Day
Monday - Day 42
Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1)
Back Squat - 3RM; 95%x3, 90%x3
Weighted Lunge - 3x5/leg
Back Squat Jump - 20%x3x3 (% of back squat)
Week 7 of 12

Add weight and beat weights from last week. Next week is a recovery week so you can
push the RMs to maxes this week.

Percentages after RM are taken off of the RM for the exercise/complex.

Tuesday - Day 43
Snatch Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)
Snatch Pull on Riser - 3RM; 95%x3, 90%x3
Snatch Long Pull - 3x3
SLDL - 3x4

Wednesday - Day 44
Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
Pause Back Squat - 3RM; 95%x3, 90%x3
Jumping Quarter Squat - 50%x3x3 (% of Back Squat)
Press - 3RM; 95%x3, 90%x3

Thursday - Day 45
Clean Pull + Hang Clean (knee) - (1+1)RM; 95% x (1+1), 90% x (1+1)
Clean Pull on Riser - 3RM; 95%x3, 90%x3
Clean Long Pull - 3x3
Good Morning - 3x4

Friday - Day 46
Rest Day

Saturday - Day 47
Snatch + Snatch Balance - (1+1)RM; 95% x (1+1), 90% x (1+1)
Clean + Power Jerk + Jerk - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
Front Squat - 2RM; 95%x2, 90%x2
SLDL - 3x4

Sunday - Day 48
Rest Day

Monday - Day 49
Snatch - 70%x1, 75%x1, 80%x1x3
Clean & Jerk - 70%x1, 75%x1, 80%x1x3
Front Squat - 70%x2, 75%x2, 80%x2x3
Snatch Pull - 100%x2x3
Week 8 of 12

Recovery Week

Tuesday - Day 50
Dip Snatch - 70%x1x5
Power Clean + Power Jerk - 70% x (1+1) x 5
Clean Pull - 100%x2x3

Wednesday - Day 51
Rest Day or Technique Work

Thursday - Day 52
Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3
Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1x3
Back Squat - 70%x1, 80%x1, 85%x1, 70%x3x2
Snatch Pull - 100%x2x3

Friday - Day 53
Rest Day

Saturday - Day 54
Snatch - 70%x2, 75%x2, 80%x2x2
Clean & Jerk - 70%x2, 75%x2, 80%x2x2
Front Squat - (75%x2, 80%x1, 85%x1) x 2
Clean Pull - 100%x2x3

Sunday - Day 55
Rest Day

Monday - Day 56
Snatch - HS; 90%x1, 95%x1, 90%x1
Clean & Jerk - HS; 90%x1, 95%x1, 90%x1
Front Squat - 70%x2, 80%x2, 85%x2, 90%x1x3
Snatch Pull - 115%x2x4
Week 9 of 12

Tuesday - Day 57
Dip Snatch - HS; 90%x1, 95%x1, 90%x1
Power Clean + Power Jerk - (1+1)RM; 90% x (1+1), 95% x (1+1), 90% x (1+1)
Clean Pull - 105%x2, 110%x2x2, 105%x2

Wednesday - Day 58
Snatch Long Pull + Tall Snatch - 5 x (3+3)
Tall Jerk (from shoulders) - 5x3
Clean Long Pull + Tall Clean - 5 x (3+3)

Thursday - Day 59
Snatch - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1
Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1
Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x3x2
Snatch Pull - 110%x2, 115%x2x2, 110%x2

Friday - Day 60
Rest Day

Saturday - Day 61
Snatch - 80%x2, 85%x2, 90%x2x2, 90%x2
Clean & Jerk - 80% x (2+1), 85% x (2+1), 90% x (2+1) x 2, 90% x (2+1)
Front Squat - 70%x2, 80%x2, 85%x2, 90%x1, 95%x1, 85%x2, 90%x1, 95%x1
Clean Pull - 100%x2, 105%x2, 110%x2x3
Take bold numbers up if you feel good.

Sunday - Day 62
Rest Day

Monday - Day 62
Snatch - HS; 90%x1, 95%x1, 90%x1
Clean & Jerk - HS; 90%x1, 95%x1, 90%x1
Front Squat - HS; 90%x1, 95%x1, 90%x1
Snatch Pull - 120%x2x4
Week 10 of 12

Tuesday - Day 63
Dip Snatch - HS; 90%x1, 95%x1, 90%x1
Power Clean + Power Jerk - (1+1)RM; 90% x (1+1), 95% x (1+1), 90% x (1+1)
Clean Pull - 110%x2x4

Wednesday - Day 64
Snatch Long Pull + Tall Snatch - 5 x (3+3)
Tall Jerk (from shoulders) - 5x3
Clean Long Pull + Tall Clean - 5 x (3+3)
Thursday - Day 65
Snatch - HS
Clean & Jerk - HS
Back Squat - HS; 90%x1, 95%x1
Clean Pull - 110%x2x4

Friday - Day 66
Rest Day

Saturday - Day 67
Snatch - 80%x2, 85%x2, 90%x2, 93%x2
Clean & Jerk - 80% x (2+1), 85% x (2+1), 90% x (2+1), 93% x (2+1)
Front Squat - 70%x2, 80%x2, 85%x2, 90%x2, 90%x2
Snatch Pull - 110%x2, 115%x2, 120%x2x2
Take bold numbers up if you feel good.

Sunday - Day 68
Rest Day

Monday - Day 69
Snatch - HS; 90%x1x2
Clean & Jerk - HS; 90%x1x2
Front Squat - HS; 90%x1x2
Clean Pull - 105%x2x3
Week 11 of 12

Tuesday - Day 70
Dip Snatch - HS; 90%x1x2
Power Clean + Power Jerk - (1+1)RM; 90% x (1+1) x 2
Snatch Pull - 100%x2x3

Wednesday - Day 71
Snatch Long Pull + Tall Snatch - 5 x (3+3)
Tall Jerk (from shoulders) - 5x3
Clean Long Pull + Tall Clean - 5 x (3+3)

Thursday - Day 72
Snatch - HS; 90%x1
Clean & Jerk - HS; 90%x1
Back Squat - HS; 90%x2
Clean Pull - 100%x2x3
Friday - Day 73
Rest Day

Saturday - Day 74
Snatch - 80%x2, 85%x2, 90%x2, 95%x2
Clean & Jerk - 80% x (2+1), 85% x (2+1), 90% x (2+1), 95% x (2+1)
Front Squat - 70%x2, 80%x2, 85%x2, 90%x2, 92%x2
Snatch Pull - 110%x2, 115%x2, 120%x2x2

Sunday - Day 75
Rest Day

Monday - Day 76
Snatch - 80%x1, 85%x1, 90%x1x3
Clean & Jerk - 80%x1, 85%x1, 90%x1
Back Squat - 75%x3, 80%x2, 85%x1x2
Clean Pull - 90%x2, 95%x2, 100%x2
Week 12 of 12

Tuesday - Day 77
Dip Snatch - 70%x1x5
Power Clean + Power Jerk - 70% x (1+1) x 5

Wednesday - Day 78
Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3
Front Squat - 75%x2, 80%x1, 85%x1
Snatch Pull - 90%x2x3

Thursday - Day 79
Snatch - 60%x1x5
Power Clean + Power Jerk - 60% x (1+1) x 5

Friday - Day 80
Rest Day

Saturday - Day 81
Snatch - Max!
Clean & Jerk - Max!
Front Squat - HS
Sunday - Day 82
Rest Day