***START OF THE CYCLE! YEOW!***
1) Snatch High Pull + Hang Snatch + Full Snatch: 50%, 60%, 70%, 75%, 75%
2) 3 Snatch Grip Push Press + 2 Snatch Balance: 50%, 60%, 70%, 75%, 75%
3) 5 x 1+1/4 Weighted Squat Jumps: 50%, 60%, 70%, 75%, 75%
1) 2 x Hang Snatch: 50%, 60%, 70%, 80%, 80%
2) 2 x Snatch Balance: 50%, 60%, 70%, 80%, 80%
3) 5 x Snatch High Pulls: 50%, 60%, 70%, 80%, 80%
1) 2 x Hang Clean: 50%, 60%, 70%, 80%, 80%
2) 2 x Split Jerk: 50%, 60%, 70%, 80%, 80%
3) 5 x Clean High Pulls: 50%, 60%, 70%, 80%, 80%
**1RM WEEK!!**
1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
2) Front Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
**1RM WEEK!!**
1) Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
2) Back Squat: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 1@100%+
1) 3-Position Snatch: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) 5 x Back Squats: 50%, 60%, 70%, 75%, 75%, 75%
3) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 75%, 75%
1) 3-Position Clean + 1 Jerk: 2@50%, 2@60%, 2@70%, 1@75%, 1@75%, 1@75%
2) 5 x Front Squats: 50%, 60%, 70%, 75%, 75%, 75%
3) 3 x Jerk Balance: 50%, 60%, 70%, 75%, 75%, 75%
1) Pause Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) BTN Clean Grip Jerk: 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Pause Clean First Pull (3-5sec at knee): 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
1) Pause Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@95%, 1@95%, 1@95%
2) BTN Snatch Grip Jerk: 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
3) Pause Snatch First Pull (3-5sec at knee): 5%50%, 3@70%, 3@80%, 3@90%, 2@95%, 2@95%, 2@95%
1) Snatch: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) 1 & 1/4 Back Squats: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) 5 x Snatch High Pulls: 50%, 60%, 70%, 80%, 85%, 85%, 85%
1) Clean and Jerk: 2@50%, 2@60%, 2@70%, 2@80%, 1@85%, 1@85%, 1@85%, 1@85%
2) 1 & 1/4 Front Squats: 5@50%, 3@70%, 2@80%, 2@85%, 2@85%, 2@85%
3) 5 x Clean High Pulls: 50%, 60%, 70%, 80%, 85%, 85%, 85%
1) 2 x Pause Cleans: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 3 x Split Jerks: 50%, 60%, 70%, 80%, 90%, 90%+
3) 3 x Clean Shrugs: 50%, 60%, 70%, 80%, 90%, 90%+
1) 2 x Pause Snatch: 50%, 60%, 70%, 80%, 90%, 95%, 95%+
2) 3 x Snatch Balace or OHS: 50%, 60%, 70%, 80%, 90%, 90%+
3) 3 x Snatch Shrugs: 50%, 60%, 70%, 80%, 90%, 90%+
1) 2 x Hang Snatch 50%, 60%, 70%, 75%, 75%
2) 5 x Pause Snatch High Pulls: 50%, 60%, 70%, 75%
3) 3 x BTN Snatch Grip Push Press + 2 x Snatch Balance + 1 OHS: 50%, 60%, 70%, 70%
1) 2 x Hang Clean and Jerks: 50%, 60%, 70%, 75%, 75%
2) 5 x Pause Clean High Pulls: 50%, 60%, 70%, 75%
3) 3 x Strict Press + 2 x Push Press + 1 Jerk: 50%, 60%, 70%, 70%
1) 2 x Clean and Jerks: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%
2) 3 x Front Squats: 50%, 60%, 70%, 80%, 85%, 85%, 85%
3) 3 x Jerk Grip Behind the Neck Push Press: 50%, 60%, 70%, 80%, 85%, 85%, 85%
1) 2 x Snatches: 50%, 60%, 70%, 75%, 80%, 85%, 90%, 90%
2) 3 x Back Squat: 50%, 60%, 70%, 80%, 85%, 85%, 85%
3) 3 x Snatch Grip Behind the Neck Push Press: 50%, 60%, 70%, 80%, 85%, 85%, 85%
1) High Hang Snatch + Low Hang Snatch (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) 3 x Snatch Balance: 50%, 60%, 70%, 75%, 80%
3) 5 x Snatch Shrugs: 50%, 60%, 70%, 75%, 80%, 80%+
1) High Hang Clean + Low Hang Clean (pause 3sec @ each position): 50%, 60%, 70%, 75%, 80%, 80%
2) 3 x Split Jerk: 50%, 60%, 70%, 75%, 80%
3) 5 x Clean Shrugs: 50%, 60%, 70%, 75%, 80%, 80%+
1) 3 x Snatches: 50%, 60%, 70%, 75%, 80%, 85%+ (focus on slow 1st pull)
2) 5 x Back Squats: 50%, 60%, 70%, 75%, 80%, 85%+
3) 6 x 5 Overhead Squats or Snatch Balance: Heaviest Possible