*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!

G) Snatch: 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).

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

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

e. 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

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

H) 50% x 3

I) 60% x 3

J) 70% x 3

K) 80% x 2-3

L) 85% x 2-3

M) ~88-90% x 1-2

N) ~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).

J) Snatch Pulls or Auxiliary:

a. Snatch Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3  (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)

b. 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 ram up loose 321), or 2 Part Pausing Snatch Pulls: 3s x3 (~90-100%+) (~5-15 min)

H) C&J:  to top x3+1,x2+1,x1+1 and 3 back off C&J Singles (90s-2 min rest on back offs). (~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

i. 50% x 3+1

ii. 60% x 3+1

iii. 70% x 3+1

iv. 80% x 2-3+1

v. 85% x 2-3+1

vi. ~88-90% x 1-2+1

vii. ~91-95% x1-2

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

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

B) Clean Pulls or Auxiliary:

a. Clean Pull-4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3  (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min)

b. 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 ram up loose 321), or 2 Part Pausing Clean Pulls: 3s x3 (~90-100%+) (~5-15 min)

I) 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.

J) Back Squat: to 4rm (~15 min):

a. to 4rm (% based on top 4rm): (Bar x3-5+), ~30-40% x3-5, ~50-60% x3-5, ~75-80% x3-5, 90%x4, (~95%x4), ~ 100%x4 (~15 min)

K) Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): x3,2,1 or 1s x3 OR (or x1RM, -5%x1, -10%x1) (% based on top 1rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x1-3, 90%x1-2, (~95%x1-2), ~ 100%x1, (~95-100%x1), (~90-100%x1).(~15-20 min).

L) Snatch Grip RDL: 4s x1-3 OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x3-5, ~50-60% x3-5, ~75-80% x3-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min).

M) 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%).