4 Weeks

Objectives:
– Consistent set up and pull in snatch
– Identify appropriate jumps for competition
– Work on Competition Format each week to get athlete comfortable with structure
– Establish openers that are appropriate for competition

Planned Openers:
Snatch
35 3×1
35 3×1
45 3×1
45 3×1
50 2×1
50 2×1
54 1×1
58 1×1
61 1×1
64 1×1
67 1×1
——————
67 – Opener
70 – 2nd
73 – 3rd

Clean and Jerk
35 3+3×1
45 2+2×1
55 2+2×1
65 1+1×1
70 1+1×1
75 1+1×1
80 1+1×1
84 1+1×1
—————–
88 – Opener
92 – 2nd
96 – 3rd

Week 1

April 24th – April 30th

Monday

-26 (Days Out)

Prep:
Hang Snatch bel/kn
45kg 2×1 50 2×3

A. Snatch
45 2×1 50 2×1 55 2×2
60 2×3
Rest: 90s

B. Snatch Pull
60 3×1 64 3×1 67 3×1
70 3×2
Rest: 90s

C. Back Squat
3RM – with speed
Rest: 120s

Tuesday

-25

Prep:
Hang Power Clean ab/kn
45kg 3×1 50 3×2

A. Power Clean + Hang Power Clean ab/kn
60 1+2×1 65 1+2×1 70 1+2×1
75 1+2×4
Rest: 90s

B. Clean Pull + Hang Clean Pull ab/kn
75 1+4×1 80 1+4×1 85 1+4×1
90 1+4×3
Rest: 75s

C. Push Press
75 3×3
Rest: 75s

Wednesday

-24

Prep:
Muscle Snatch into Squat from on toes
3RM

A. Snatch
45 3×1 50 3×1 55 3×1
60 2×1 64 1×1 67 1×4
Rest: 120s

B. Clean and Jerk
45 2+2×1 55 2+2×1 65 1+1×1
70 1+1×1 75 1+1×1 80 1+1×1
84 1+1×1 88 1+1×1 92 1+1×2
Rest: 180s

C. Front Squat
2RM – with speed
Rest: 120s

Friday

-22

Prep:
Muscle Snatch, w/contact
45kg 3×1 50 2×3

A. Snatch, blocks ab/kn
45 3×1 50 3×1 56-64 2-1×5
Rest: 90s

B. Snatch Pull + Hang Snatch Pull ab/kn
64 1+3×1 67 1+3×1 70 1+3×1
73 1+3×3
Rest: 75s

C. Snatch Press behind head + Overhead Squat
3+3×4
Rest: 60s

D. Good Morning into Jump
55-65 6×4
Rest: 75s

Saturday

-21

Prep:
Muscle Clean into Squat
3RM

A. Clean + Hang Clean bel/kn
45kg 1+2×1 55 1+2×1 65 1+2×1
75 1+2×3
Rest: 90s

B. Jerk, rack
45 2×1 55 2×1 65 1×1
70 1×1 75 1×1 80 1×1
84+ 1×1 – work up to a heavy single
Rest: 90s

C. Back Squat
2RM – with speed
Tempo: 2-0-X-0 Rest: 120s

Week 2

May 1st – May 7th

Monday

-19

Prep:
Hang Power Snatch ab/kn
45kg 2×1 50 2×1 55 2×3

A. Power Clean
55 3×1 65 3×1 70 3×1
75 2×1 80 2×4
Rest: 90s

B. Clean Pull
90 3×1 95 2×1 100 1×1
105 1×1 110 1×1 115 1×1
120 1×1
Rest: 120s

C. Front Squat
2RM – with speed
Tempo: 1-0-1-0 Rest: 120s

Tuesday

-18

Prep:
Hip Power Snatch then Squat
45kg 3×4

A. Snatch
35 3×1 45 3×1 50 2×1
55 1×1 60 1×1 64 1×1
67 1×1 70 1×1
Rest: 90-120s

B. Drop Snatch
60 2×1 64-73 1×5 – accumulate sets within range
Rest: 60s

C. Good Morning
65 5×4
Tempo: 3-0-1-0 Rest: 90s

Wednesday

-17

Prep:
Power Clean + Front Squat + Push Press
45kg 1+2+1×3

A. Clean and Jerk
35 3+3×1 45 2+2×1 55 2+2×1
65 1+1×1 70 1+1×1 75 1+1×1
80 1+1×1 84 1+1×1 88 1+1×1
92 1+1×1 96 1+1×1 99 1+1×1
102 1+1×1
Rest: 180s

B. Hang Power Snatch bel/kn
45 2×1 50 2×1 55 2×3
Rest: 60s

C. Snatch RDL
55 5×1 60 4×1 65 4×1
70 4×3
Rest: 60s

D. Back Squat
80 3×1 90 2×1 100 1×1
105 1×1 110 1×1 115 1×1
120 1×1 125 1×1
Rest: 120s

Friday

-15

Prep:
Muscle Snatch
40kg 3×1 45 3×3

A. Power Snatch
45 3×1 50 3×1 55 2×1
60 1×1 64 1×2
Rest: 90s

B. Clean Pull
85 3×1 90 2×1 95 2×1
100 1×1 105 1×1 110 1×1
105 1×2
Rest: 90s

C. Drop Snatch
45 2×1 50 2×1 55 2×1
60-70 1×5 – accumulate sets within range
Rest: 60s

Saturday

-14

Prep:
Power Snatch + Overhead Squat
35 3+2×3

A. Snatch
35 3×1 45 3×1 50 2×1
55 1×1 60 1×1 64 1×1
67 1×1 70 1×1 73 1×1
76 1×1 79 1×1
Rest: 120s

B. Snatch Pull
79 3×5
Rest: 75s

C. Snatch Press behind head
3×4
Rest: 60s

D. Front Squat
1RM – with speed

Week 3

May 8th – May 14th

Monday

-12

Prep:
Hang Snatch ab/kn
45kg 3×1 50 2×1 55 2×3

A. Clean and Jerk
35 3+3×1 45 2+2×1 55 2+2×1
65 1+1×1 70 1+1×1 75 1+1×1
80 1+1×1 84 1+1×1 88 1+1×1
92 1+1×1 96 1+1×1
Rest: 120-180s

B. Clean Pull
96 2×1 99 2×1 102 2×1
105 2×3
Rest: 90s

C. Bent Over Row, underhanded
6×4
Tempo: 2-0-1-1 Rest: 90s

D. Back Squat
80 4×1 90 3×1 100 2×1
108 2×1 113 1×2
Rest: 120s

Tuesday

-11

Prep:
Hang Power Clean, mid-thigh
55 3×3

A. Power Clean
55 3×1 60 3×1 65 2×1
70 2×5
Rest: 90s

B. Push Press
60 3×1 65 3×1 70 2×3
Rest: 75s

C. Front Squat
80 3×3
Tempo: 1-0-1-0 Rest: 75s

Thursday

-9

Prep:
Power Snatch into squat
35 3×1 40 3×2

A. Snatch
45 3×1 50 2×1 55 1×1
60 1×1 64 1×1 67 1×1
70 1×1 73 1×1 76 1×1
Rest: 120s

B. Snatch Pull
76 3×4
Rest: 90s

C. Good Morning
45 8×3
Tempo: 2-0-2-0 Rest: 75s

Saturday

-7

Prep:
Hang Clean ab/kn
45kg 2×4

A. Clean and Jerk
35kg 3+3×1 45 2+2×1 55 2+2×1
65 1+1×1 70 1+1×1 75 1+1×1
80 1+1×1 84 1+1×1 88 1+1×1
Rest: 120-180s

B. Clean Pull
88 3×1 95 3×4
Rest: 90s

C. Back Squat
80 4×1 90 3×1 100 2×1
105 1×4
Rest: 90s

Week 4

May 15th – May 21st

Monday

-5

Prep:
Power Snatch + Ov. Squat
35 3+2×1 40 3+2×1

A. Snatch
45 3×1 50 2×1 55 1×1
60 1×1 64 1×1 67 1×1
70 1×1 73 1×1
Rest: 120s

B. Jerk, rack
35 3×1 45 2×1 55 2×1
65 1×1 70 1×1 75 1×1
80 1×1 84 1×1 88 1×1
92 1×1 96 1×1 99 1×1
Rest: 120s

C. Clean Pull
80 3×1 84 3×1 88 3×1
92 2×1 96 2×1 99 1×1
102 1×1
Rest: 90s

D. Back Squat
70 4×1 80 3×1 90 2×4
Rest: 90s

Wednesday

-3

Prep:
Muscle Snatch, no hookgrip or straps
2RM

A. Snatch
45 3×1 50 2×1 55 2×2
60 1×4
Rest: 90s

B. Clean and Jerk
45 2+1×1 55 2+1×1 65 2+1×1
70 1+1×4
Rest: 90s

C. Med. Grip Clean Pull
70 4×1 75 2×1 80 2×4
Rest: 90s

D. Back Squat
65 2×1 75 2×1 80 2×4
Rest: 90s

Thursday/Friday

-1

Prep:
Hang Power Snatch bel/kn
40 3×1 45 3×2

A. Snatch
45 3×1 48 3×2 52 2×3
Rest: 75s

B. Clean and Jerk
45 2+2×1 50 2+1×1 55 2+1×1
60 2+1×3
Rest: 90s

C. Front Squat
70 3×1 80 2×1 90 1×1
95 1×1 100 1×1
Rest: 90s

Saturday

Competition Day