Note:

May split day into 2 sessions if possible:

1) AM: Squats, Skill &/or Core Quota.  Optional gymnastics skill work.  Daily stretch/mobility.

2) PM: Oly lifts & Auxiliary  (pulls) and optional WODs (heavy leg/back taxing fits best here). Can also place quota work here.

*Note: Lift % based on top classical lifts.  In some cases Work sets listed only.  In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person.  Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight).

*Individual edits and adjustments can be made for your needs (to program and %).  Communicate with your coaches and never assume!

A)     Snatch: to top x3,x2,x1 (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1)

a.     After respective ABC drills w/bar & technique plates. (May round % up or down as needed).

b.      40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps

c.     40% x3 Power TO Squat OR  3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps

d.     40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps

a.     50% x 3

b.     60% x 3

c.     70% x 3

d.     80% x 2-3

e.     85% x 2-3

f.      ~88-90% x 1-2

g.     ~91-95% x1-2

h.     ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)

B)     C&J:  to top x3+1,x2+1,x1+1 (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1)

a.     After respective ABC drills w/bar & technique plates. (May round % up or down as needed).

b.      40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps

c.     40% x3 Power TO Squat OR  3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps

d.     40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps

C)     50% x 3+1

D)    60% x 3+1

E)     70% x 3+1

F)     80% x 2-3+1

G)    85% x 2-3+1

H)    ~88-90% x 1-2+1

I)      ~91-95% x1-2

J)      ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean.  Then: back off C&J @90% of top C&J make for 1+1 x3 sets).

K)     Cleans-Wave 2: (Pick based on need)(~15 min+)

a.      ‘Power volume’: Work Pw Cleans to top x5,4,3,2,1, then drop 10% from top x1 and hit 5-7 singles every 60s (may drop more weight as needed if gets heavy/slow). (Note: after establish 5rm, jump about 5% per set for each set. Ex-100% of 5rm x5, 105% of 5rm x4, 110%of 5rm x3, 115% of 5rm x2, 120% of 5rm x1, then 110% of 5rm x1 x5-7 every 60s).

b.     OR: ‘Power volume’: Pw Cleans x3s x3-5 sets -Work to 3rm, then 2-4 more sets of 3 at -5-10% of top x3 (may even keep same weight if feels good/sharp/fast)(2 min rest per set).

c.     OR: Work to top: 1 Clean + 3 Jerks, 1 Clean +2 Jerks, 1 Clean and Jerk

d.     OR: Work to top (jerk every rep): 3 Cleans & 3 Jerks, 2 Cleans & 2 Jerks, 1 Clean & 1 Jerk

L)     Front Squat: to top 3,2,1(~15 min)

a.     Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’:x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1).  Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up.

M)   Back Squat: to 10rm (~15 min):

a.     to 10rm (% based on top 10rm): (Bar x3-5+), ~30-40% x5-10, ~50-60% x5-10, ~75-80% x5-10, 90%x5-10, (~95%x5-10), ~ 100%x10 (~15 min)

N)    Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): 3s x3 OR (or x3RM, -5%x3, -10%x4 OR x3rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x3, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min).

O)    Sn Pull: High Pulls (with knee re-bend) 70%x3, 80%x3, ~90%x3 x3-5 sets (90s-2 min rest)-OR-Sn Pull: High Pulls 70%x3, 80%x3, 90%x3 THEN Straight arm pulls: 100%x3, 100-105%x3, 100-110%x3 (~15 min)

P)     Cl Pull: 3×3 @ 100% x3, 100-105% x3, 100-110%x3 (~5-10 min)

Q)    Snatch Grip RDL: 5s x1-3 OR (or x5RM, -5%x5, -10%x5 OR x5rm, then set 2: 4+ reps, then set 3: 3+ reps, OR just to 5rm) (% based on top 5rm): (Bar x3-5+), ~30-40% x5, ~50-60% x5, ~75-80% x5, 90%x5, (~95%x5), ~ 100%x5, (~95-100%x4-5), (~90-100%x3-5).(~15-20 min).

R)     Low Back: Barbell or (2) Dumbbell Back Extensions/hypers x8-10 x 3 sets  (Or, bare minimum of bodyweight hypers  x10-15 x3 sets (~10 min)

*If squats/legs are main weakness: 1) Squat in AM and rest of workout in PM (try to spread by at least 4 hours).  2) Squat first (with the exception of some phases, rep schemes, and days of the week-check with coach).

*May do pulls after oly lifts or squats.

*May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?)

*On strength work: may do-after top RM sets across at same weight w/no less  than 1-2 reps less or -5-10%).

WOD (optional based on goals):

FBT-

20 DU every round with:

OH Squat: 65/95 x15, 95/135 x12, 135/185 x9, 155/205×6, 185/225×3, 155/205×6, 135/185×9, 95/135×12, 65/95×15

Core Quota:(~5-10 min)

Strict T2B x15-25+ with 3 sec pause at top and 8 sec negative

Hypers/Rev Hypers x50+ (unless did weighted back extensions above)

Skill/Cond./Goat Work: (5-10 min)

Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, etc

Optional conditioning: depending on GOAL/NEED/PRIORITY (optional: may drop pull work &/or quota work to work this in…AGAIN, depending on GOAL/NEED/PRIORITY)

*Any WOD or conditioning element you have missed in the last week or will miss this week (WODs, Conditioning, OR Track work) or any Leg/back taxing type WOD.

**High intensity intervals: Sprints, DU, Box Jumps, Rowing, etc.