Advanced level 4 days a week for 12 weeks before competition

Ian Moir

NOTES ON USING THE PROGRAM

Daily schedule
This program is designed for four days training per week, and extends over twelve
weeks with a taper to a competition at the end. It is aimed at a lifter with an advanced
level of technique.

Hieroglyphics
The program should be interpreted in the following manner :
Snatch 80% 3r, means three repetitions performed at 80% of maximum possibility.
Clean & Jerk 80% (2+1)r, means two repetitions of clean and one repetition of jerk, e.g.
one Clean followed by a Clean and Jerk.
Snatch 80% 3r x 4s, means four sets of three repetitions.

Percentages
The intensities shown in the program refer to the percentage of the PERSONAL BEST or
MAXIMUM POSSIBILITY for EACH EXERCISE, excepting Pulls and Rumanian Pulls. The
maximum possibility is the heaviest weight the lifter could successfully achieve on the
particular training day. For instance, if a lifter has a personal best snatch of 100 kg, but
is only capable of lifting 95 kg during a particular period, due to an absence from
training, then for that period the lifter has a maximum possibility o f 95 kg for the
snatch. The maximum weight for Snatch Pulls and Clean Pulls is considered to be 110%
of Snatch and Clean respectively. The percentages for Rumanian Pulls are calculated
from the best Clean.

Conditioning Exercises
At the conclusion of each training session, lifters must perform ONE exercise from EACH
group of abdominal and lower back conditioning exercises which appear at the bottom of
the daily schedule.

Tonnage
The tonnage is the number of repetitions successfully performed multiplied by the weight
lifted for each repetition. This program is written according to the repetitions allocated to
each week and the percentage of repetitions apportioned to each exercise. When a lifter
fails an attempt, it is counted as a repetition but not considered when calculating the
tonnage. When a lifter fails an attempt at a weight which is less than the prescribed top
weight for a particular exercise the coach must consider the reason for failure and
reduce the intensity of the remaining repetitions if necessary. This reduction in intensity
will be reflected in the tonnage recorded.

Warm Up
A general warm-up and stretching routine is necessary, along with stretching at the end
of the training session.
The program shows training beginning at 80% intensity. Obviously a specific warm-up
for each exercise is necessary. The following warm-up must take place before attempting
weights of 80% intensity: 50% 5r, 60% 3r, 70% 3r

Evaluation
Lifters must record all training sessions. These records must show all repetitions,
successful or not, performed at each weight for every exercise. They must also show the
duration of the entire training session and the amount of time spent on each exercise.
Either the lifter or the coach must calculate the tonnage for each exercise and the daily
total.

PREPARATORY PHASE (7 WEEKS)

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch 80% 3r, 75% 3r x 3s
Power Clean 80% 3r, 75% 3r x 2s
Jerk from Rack 80% 3r, 75% 3r x 2s
Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Rumanian Pull 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Tuesday
Clean 80% 3r, 75% 3r x 2s
Power Snatch 80% 3r, 75% 3r x 3s
Snatch Balance 80% 3r, 75% 3r x 2s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Bench Press 80% 3r x 4s

Wednesday
No Training

Thursday
Clean & Jerk 80% 2r x 2s, 75% 2r x 3s
Snatch from Knee 80% 3r, 75% 3r x 3s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Good Morning 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Friday
No Training

Saturday
Power Snatch 80% 3r, 75% 3r x 3s
Pwr Clean & Pwr Jerk 80% 2r x 3s, 75% 2r x 2s
Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Bench Press 80% 3r x 4s
WEEK 2

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r
Power Clean 80% 3r, 85% 2r, 75% 3r x 2s
Jerk from Rack 80% 3r, 85% 2r, 75% 3r x 2s
Clean Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Rumanian Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s

Tuesday
Clean 80% 3r, 85% 2r, 75% 3r x 2s
Power Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r
Snatch Balance 80% 3r, 85% 2r, 75% 3r x 2s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench Press 80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r

Wednesday
No Training

Thursday
Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 1r
Snatch from Knee 80% 3r, 85% 2r, 75% 3r x 3s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r,
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Good Morning 80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s

Friday
No Training

Saturday
Power Snatch 80% 3r, 85% 2r, 75% 3r x 3s
Pwr Clean & Pwr Jerk 80% 2r, 85% 2r x 2s, 80% 1r
Clean Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r,
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench Press 80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r
WEEK 3

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r
Power Clean 80% 3r, 85% 2r, 90% 1r, 85% 2r
Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 2s
Clean Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r
Front Squat 80% 3r, 85% 2r, 90% 2r x 4s, 85% 3r
Good Morning 80% 3r, 85% 2r, 90% 2r x 3s, 85% 3r

Tuesday
Clean 80% 3r,85% 2r, 90% 1r x 2s
Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 2r
Snatch Balance 80% 3r, 85% 2r, 90% 1r, 85% 2r
Snatch Pull 80% 2r, 85% 2r 90% 2r, 100% 1r,
Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r
Bench Press 80% 2r, 85% 2r, 90% 1r x 2s

Wednesday
No Training

Thursday
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 85% 1r, 80% 1r
Snatch From Knee 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r
Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r
Good Morning 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r
Press Behind Neck 80% 3r, 85% 2r, 90% 2r

Friday
No Training

Saturday
Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
Power Clean 80% 3r, 85% 2r, 90% 1r x 2s
Power Jerk 80% 3r, 85% 2r, 90% 1r x 2s
Clean Pull 80% 2r, 85% 2r, 90% 2r, 100% 1r
Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r
Bench Press 80% 3r, 85% 2r, 90% 2r
WEEK 4

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r
Power Clean 80% 3r, 85% 2r, 75% 3r x 2s
Jerk from Rack 80% 3r, 85% 2r, 75% 3r x 2s
Clean Pull 80% 3r, 85% 3r, 90% 2r, 95% 1r
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80 % 3r x 4s
Rumanian Pull 80% 3r, 90% 2r, 85% 2r x 2s, 80% 3r x 3s

Tuesday
Clean 80% 3r, 85% 2r, 75% 3r x 2s
Power Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r
Snatch Balance 80% 3r, 85% 2r, 75% 3r x 2s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench Press 80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r

Wednesday
No Training

Thursday
Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 1r
Snatch from Knee 80% 3r, 85% 2r, 75% 3r x 3s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Good Morning 80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3 s

Friday
No Training

Saturday
Power Snatch 80% 3r, 85% 2r, 75% 3r x 3s
Pwr Clean & Pwr Jerk 80% 2r, 85% 2r x 2s, 80% 1r
Clean Pull 80% 3r, 85% 2r, 90% 2r, 95% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench Press 80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r
WEEK 5

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r
Power Clean 80% 3r, 85% 2r, 90% 1r, 85% 2r
Jerk From Rack 80% 3r, 85% 2r 90% 1r x 2s
Clean Pull 80% 3r, 85% 2r 90% 2r, 100% 1r,
Front Squat 80% 3r 85% 3r, 90% 2r x 4s, 85% 3r
Good Morning 80% 3r, 90% 2r x 3s, 85% 3r x 2s

Tuesday
Clean 80% 3r, 85% 2r 90% 1r x 2s
Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 2r
Snatch Balance 80% 3r, 85% 2r, 90% 1r, 85% 2r
Snatch Pull 80% 2r, 85% 2r 90% 2r, 100% 1r,
Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r
Bench Press 80% 2r, 85% 2r 90% 1r x 2s

Wednesday
No Training

Thursday
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 80% 2r
Snatch From Knee 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s
Snatch Pull 80% 3r, 85% 2r 90% 2r, 100% 1r,
Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r
Good Morning 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r
Press Behind Neck 80% 3r, 85% 2r 90% 2r,

Friday
No Training

Saturday
Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
Power Clean 80% 3r, 85% 2r, 90% 1r x 2s
Power Jerk 80% 3r, 85% 2r, 90% 1r x 2s
Clean Pull 80% 2r, 85% 2r 90% 2r, 100% 1r,
Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r
Bench Press 80% 3r, 85% 2r, 90% 2r
WEEK 6

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Clean Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Good Morning 80% 3r, 85% 3r, 90% 2r, 95% 1r, 80% 3r x 3s

Tuesday
Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r
Snatch Balance 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 95% 1r, 85% 2r, 80% 3r x 3s
Bench Press 80% 3r, 85% 3r, 90% 1r, 95% 1r

Wednesday
No Training

Thursday
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 2r,
Snatch From Knee 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Good Morning 80% 3r, 85% 3r, 90% 2r, 95% 1r, 80% 3r x 3s
Press Behind Neck 80% 3r, 85% 3r 90% 1r, 95% 1r,

Friday
No Training

Saturday
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r x 2s, 80% 2r x 3s
Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Clean Pull 80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Bench Press 80% 3r, 85% 3r, 90% 1r, 95% 1r
WEEK 7

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Jerk From Rack 80% 3r, 85% 2r 90% 1r, 95% 1r,
Clean Pull 80% 2r, 90% 2r, 100% 2r, 105% 1r, 110% 1r,
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 2s
Good Morning 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r

Tuesday
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r
Snatch From Knee 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r
Snatch Pull 80% 2r, 90% 2r, 100% 2r, 105% 1r, 110% 1r
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 2r x 2s
Good Morning 80% 3r, 85% 3r, 90% 2r, 100% 1r, 85% 3r, 80% 3r
Press Behind Neck 80% 3r, 85% 2r, 90% 1r, 95% 1r

Wednesday
No Training

Thursday
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r
Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r
Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r
Clean Pull 80% 3r, 90% 2r, 100% 1r, 110% 1r
Front Squat 80% 3r, 85% 3r, 90% 2r, 100% 1r, 85% 3r x 3s
Bench Press 80% 3r, 85% 2r, 90% 1r, 95% 1r

Friday
No Training

Saturday
Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Snatch Balance 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Snatch Pull 80% 3r, 90% 2r, 100% 1r, 110% 1r
Back Squat 80% 3r 85% 3r,, 90% 2r, 100% 1r, 95% 1r, 85% 3r, 80% 3r x 2s
Bench Press 80% 2r, 85% 2r, 90% 1r, 95% 1r
WEEK 8

COMPETITION PHASE

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

Monday
Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 3s
Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 3r, 95% 1r, 80% 3r x 3s, 80% 2r
Good Morning 80% 3r, 85% 2r, 90% 2r, 95% 1r, 80% 3r x 2s, 80% 2r

Tuesday
Clean 80% 3r, 85% 2r x 3s, 80% 3r x 2s
Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
Jerk From Rack 80% 3r, 85% 2r x 3s, 80% 3r x 2s
Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s 80% 2r
Bench Press 80% 3r, 85% 2r x 2s, 80% 3r

Thursday
Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 2r x 2s
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r x 3s, 85% 2r, 80% 3r x 3s
Bench Press 80% 3r, 90% 1r, 100% 1r, 80% 3r x 2s

Saturday
Power Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 2s
Power Clean 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s
Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Front Squat 80% 3r, 90% 2r x 3s, 80% 3r x 4s
Good Morning 80% 3r, 85% 2r x 3s, 80% 3r, 80% 2r x 2s
WEEK 9

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s
Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s
Good Morning 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r

Tuesday
Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r
Power Clean 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s
Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r x 2s, 80% 3r
Bench Press 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 2r

Thursday
Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 80% 3r
Back Squat 80% 3r, 85% 2r, 90% 2r, 100% 1r, 95% 1r, 85% 2r, 80% 3r x 2s
Bench Press 80% 3r, 90% 2r, 95% 1r, 80% 3r

Saturday
Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s,
Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 2r x 2s
Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r x 2s, 80% 3r
Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r
Good Morning 80% 3r, 85% 2r, 90% 2r, 80% 3r x 2s,

WEEK 10

WEEKLY REPETITIONS : 300

DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r, 80 % 2r
Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 4s, 80% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 95% 1r, 90% 1r,
85% 2r x 2s, 80% 3r x 4s

Tuesday
Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 95% 1r, 90% 1r,
85% 2r x 2s, 80% 3r x 2s,
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r
Back Squat 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r x 2 s,
80% 3r x 5s

Thursday
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r x 2s
Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 5s
Front Squat 80% 3r, 85% 3r, 90% 2r x 5s, 85% 2r x 4s, 80% 3r

Saturday
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x
2s
Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 5s
Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r x 2s, 80% 3r x 2s
WEEK 11

WEEKLY REPETITIONS : 250

DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

Monday
Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
Snatch 80% 3r, 85% 2r x 4s, 80% 3r x 2s,
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 2r, 85% 2r, 80% 3r x 3s

Tuesday
Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 1r, 85% 3r, 85% 2r,80% 3r x 3s

Thursday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r, 80% 2r
Front Squat 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s

Saturday
Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 3s
Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 4s
Power Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r, 80% 3r x 3s

WEEK 12

WEEKLY REPETITIONS : 150

DISTRIBUTION OF REPETITIONS : Classical 50% Assistance 50%

Monday
Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3 s, 80% 2r x 2s
Front Squat 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r

Tuesday
Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s, 80% 2r x 2s
Power Clean 80% 2r, 85% 2r, 90% 1r, 80% 2r
Power Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r

Thursday
Snatch 80% 3r, 85% 2r x 2s, 80% 3r x 3s
Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 2s
Front Squat 80% 3r, 85% 2r, 90% 1r, 80% 3r, 80% 2r

Friday
Power Snatch 80% 3r, 85% 1r, 80% 3r x 2s
Pwr Clean & Split Jerk 80% 2r, 85% 2r x 2s, 80% 2r

Saturday COMPETITION