d.      50% x 3

e.      60% x 3

f.        70% x 3

g.       80% x 2-3

h.      85% x 2-3

i.         ~88-90% x 1-2

j.        ~91-95+% x1-2, or start singles: x1x7-10 sets (60s rests).  If make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up.  Goal is to make lifts but if a big one is there go for it).

B)      Snatch Auxiliary:

a.       Technical Aux.(choose best): back off sets, pause @ knee, hang snatch (knee or high hang), snatch from blocks (knee or high hang) all at ~80%+: 1s x3+ sets or ramp up loose 321), or 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+) (~5-15 min)

C)      C&J:  to top x3+1,x2+1,x1+1 and 3 back off C&J Singles (90s-2 min rest on back offs) (Aim for ~90-100% of Monday). (~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                                                          40% x3 Power TO Squat OR  3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps

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

1.       50% x 3+1

2.       60% x 3+1

3.       70% x 3+1

4.       80% x 2-3+1

5.       85% x 2-3+1

6.       ~88-90% x 1-2+1

7.       ~91-95% x1-2

8.       ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean.

ii.      Then: back off C&J @90% of top C&J make for 1+1 x3 sets) (90s-2 min rest).

D)     Clean Auxiliary:

a.       Technical Aux.(choose best): back off sets, pause @ knee, hang clean (knee or high hang), Clean from blocks (knee or high hang) all at ~80%+: 1s x3+ sets or ramp up loose 321), or 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+) (~5-15 min)

E)      Today or Thursday: Rack Jerks to top x3,x2,x1x7-10 singles (60s rests on singles after re-setting the bar& start count at ~90-95%, if make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up.  Goal is to make lifts but if a big one is there go for it). (note: may move jerks to after squats or Thursday)

a.       Bar x3+

b.      ~40% x3

c.       50% x 3

d.      60% x 3

e.      70% x 3

f.        80% x 2-3

g.       85% x 2-3

h.      ~88-90% x 1-2

i.         ~91-95+% x1-2, or start singles: x1x7-10 sets (60s rests).  If make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up.  Goal is to make lifts but if a big one is there go for it).

F)      Back Squats: 3s x3 sets at 90-95% of Monday RM (if Monday no good may go for RM, then -5%, -10%). Optional back off speed sets: -10% from top set x10, -20% from top set x10.

G)     Pause Front Squats: to top 3,2,1 (‘loose build up’: don’t push the 3 & 2 as hard as the 1)(example: 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)   (~15 min)

H)     Optional: OH Squats: x3s x1-3 sets OR (or x3RM, -5%x3, -10%x3 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). Or, Snatch or Jerk Recoveries/Lockouts 321*3

I)        Snatch deads (pick one based on need/weaknesses):

i.      General Strength: Regular Sn DL x3rm x1-3 sets

ii.      Hips shooting/1^st pull: Halting Snatch Deadlift x3rm*3 at knees  x1-3 sets

iii.      Technical Precision/Posture: 3pp x3x1-3 or 3pp x321 (pause at knee and on way down too) (~10 min)

J)       RDLs x3s (or 6s) x1-3sets OR (or x3RM, -5%x3, -10%x3 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).

K)      Optional: BB Lunges or Split Squats: x6s x1-3 sets

L)       Low Back: Reverse hypers TO Hypers  x5-10+ & x5-10+ of each as a combined set x 3 sets

*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%).