2)      40% x3 Power Clean 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

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

4)      50% x 1 Hang & 1 Full +Jerk

5)      60% x 1 Hang & 1 Full +Jerk

6)      70% x 1 Hang & 1 Full +Jerk

7)      80% x 1 Hang & 1 Full +Jerk

8)      85% x 1 Hang & 1 Full +Jerk

9)      ~88-90% x 1+1 (unless can still perform 1 hang & 1 full…)

10)   ~91-95%+ x1+1

11)   ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)

12)   Optional: if hangs went well may add ~3-5+ extra hang clean singles at -10% or more from top clean form today (jerk optional).

B)      Clean Auxiliary: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)

C)      Cl Pull:  ~90-100%x3 x 3-5 sets (90s-2 min rest) (~10-15 min)

A)     Today or Thursday: Rack Jerks to top 3×3-5 sets.  Work to top x3, then drop ~5-10% for 2-4 more sets.  Sets/Warm-ups (% based on 3rm): 40% x3, 50% x 3, 60%x3, 70%x3, 80%x2-3, ~85-90% x3, 92-95%x3, ~95-100%+ x3…(keep going if good).  Then:  drop 5-10% or 5-10kg+ and 3s x2-4 more sets w/2-3 min rest. (note: may move jerks to after squats or Thursday)

B)      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 sets: a) all pauses or B) speed sets: -10% from top set x10, -20% from top set x10.

C)      Pause Front Squats (may do before back 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)

A)     Optional: OH Squats: 3s x1-3 OR (or x3RM, -5%x3, -10%x3OR x3rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3-5, ~50-60% x3-5, ~75-80% x3-5, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min).(~15-20 min). Or, Snatch or Jerk Recoveries/Lockouts 321*3

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

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

ii.      Hips shooting/1^stpull: 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)

B)      RDLs x3s (or 6s) x1-3sets: 3s x1-3 OR (or x3RM, -5%x3, -10%x3OR x3rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3-5, ~50-60% x3-5, ~75-80% x3-5, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min).

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

F)      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%).

2)      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

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

4)      50% x 3

5)      60% x 3

6)      70% x 3

7)      80% x 2-3

8)      85% x 2-3

9)      ~88-90% x 1-2

10)   ~91-95% x1-2

11)   ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)

B)      Snatch Auxiliary:

1)      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)      Clean & Jerk: Hang Clean to C&J, then C&J to top x1, (or, plan B: C&J to top 3+1,2+1,1+1 ~95-100% of Monday, or Plan C: Pw Cl to C&J to top 1&1, then C&J to top x1(~20 min+)

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

2)      40% x3 Power Clean 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

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

4)      50% x 1 Hang & 1 Full +Jerk

5)      60% x 1 Hang & 1 Full +Jerk

6)      70% x 1 Hang & 1 Full +Jerk

7)      80% x 1 Hang & 1 Full +Jerk

8)      85% x 1 Hang & 1 Full +Jerk

9)      ~88-90% x 1+1 (unless can still perform 1 hang & 1 full…)

10)   ~91-95%+ x1+1

11)   ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)

12)   Optional: if hangs went well may add ~3-5+ extra hang clean singles at -10% or more from top clean form today (jerk optional).

D)     Clean Auxiliary:

1)      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)

G)     Today or Thursday: Rack Jerks to top 3×3-5 sets.  Work to top x3, then drop ~5-10% for 2-4 more sets.  Sets/Warm-ups (% based on 3rm): 40% x3, 50% x 3, 60%x3, 70%x3, 80%x2-3, ~85-90% x3, 92-95%x3, ~95-100%+ x3…(keep going if good).  Then:  drop 5-10% or 5-10kg+ and 3s x2-4 more sets w/2-3 min rest. (note: may move jerks to after squats or Thursday)

H)     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 sets: a) all pauses or B) speed sets: -10% from top set x10, -20% from top set x10.

I)        Pause Front Squats (may do before back 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)

C)      Optional: OH Squats: 3s x1-3 OR (or x3RM, -5%x3, -10%x3OR x3rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3-5, ~50-60% x3-5, ~75-80% x3-5, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min).(~15-20 min). Or, Snatch or Jerk Recoveries/Lockouts 321*3

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

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

v.      Hips shooting/1^stpull: Halting Snatch Deadlift x3rm*3 at knees  x1-3 sets

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

D)     RDLs x3s (or 6s) x1-3sets: 3s x1-3 OR (or x3RM, -5%x3, -10%x3OR x3rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3-5, ~50-60% x3-5, ~75-80% x3-5, 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%).

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

2)      50% x 3

3)      60% x 3

4)      70% x 3

5)      80% x 2-3

6)      85% x 2-3

7)      ~88-90% x 1-2

8)      ~91-95% x1-2

9)      ~94%-100%+ x1…(find top single: 3 miss limit or coaches call)

N)     Clean & Jerk: Hang Clean to C&J, then C&J to top x1, (or, plan B: C&J to top 3+1,2+1,1+1 ~95-100% of Monday, or Plan C: Pw Cl to C&J to top 1&1, then C&J to top x1(~20 min+)

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

2)      40% x3 Power Clean 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

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

4)      50% x 1 Hang& 1 Full +Jerk

5)      60% x 1 Hang& 1 Full +Jerk

6)      70% x 1 Hang& 1 Full +Jerk

7)      80% x 1 Hang & 1 Full +Jerk

8)      85% x 1 Hang & 1 Full +Jerk

9)      ~88-90% x 1+1 (unless can still perform 1 hang & 1 full…)

10)   ~91-95%+ x1+1

11)   ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)

12)   Optional: if hangs went well may add ~3-5+ extra hang clean singles at -10% or more from top clean form today (jerk optional).

O)     Snatch wave 2: 1s x7-10  (60s rests & start count at ~90-95%, if make 3 in a row, go up, if miss 3 in a row drop down by 10% or 10kg and build back up).

P)      Today or Thursday: Rack Jerks to top 3×3-5 sets.  Work to top x3, then drop ~5-10% for 2-4 more sets.  Sets/Warm-ups (% based on 3rm): 40% x3, 50% x 3, 60%x3, 70%x3, 80%x2-3, ~85-90% x3, 92-95%x3, ~95-100%+ x3…(keep going if good).  Then:  drop 5-10% or 5-10kg+ and 3s x2-4 more sets w/2-3 min rest. (note: may move jerks to after squats or Thursday)

Q)     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 sets: a) all pauses or B) speed sets: -10% from top set x10, -20% from top set x10.

R)      Pause Front Squats (may do before back 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)

E)      Optional: OH Squats: 3s x1-3 OR (or x3RM, -5%x3, -10%x3OR x3rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3-5, ~50-60% x3-5, ~75-80% x3-5, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min).(~15-20 min). Or, Snatch or Jerk Recoveries/Lockouts 321*3

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

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

viii.      Hips shooting/1^stpull: Halting Snatch Deadlift x3rm*3 at knees  x1-3 sets

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

F)      RDLs x3s (or 6s) x1-3sets: 3s x1-3 OR (or x3RM, -5%x3, -10%x3OR x3rm, then set 2: 3+ reps, then set 3: 2+ reps, OR just to 3rm) (% based on top 3rm): (Bar x3-5+), ~30-40% x3-5, ~50-60% x3-5, ~75-80% x3-5, 90%x3, (~95%x3), ~ 100%x3, (~95-100%x2-3), (~90-100%x1-3).(~15-20 min).

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

U)     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%).