A1. Front squat
2×1 @ 80%
2×1 @ 90%
1×1 @ 95%
A2. Power snatch
2×1 @ 80%
2×1 @ 85%
1×1 @ 90%
A3. Power clean & jerk
2×1 @ 75%
2×1 @ 80%
1×1 @ 85%
Notes
Warm up with sets of 2-3 reps until you reach 40% and continue with single lifts. The volume is low and the goal is to keep the neuromuscular system active. Focus on explosiveness and technique. Rest no less than 2 minutes between sets, no more than 10 seconds between lifts.
B1. Complete As Many Reps As Possible in 60 seconds of
Power snatches @ 40%
Rest 2 minutes
Complete As Many Reps As Possible in 60 seconds of
Power snatches @ 50%
Rest 2 minutes
Complete As Many Reps As Possible in 60 seconds of
Power snatches @ 60%
Rest 2 minutes
Complete As Many Reps As Possible in 60 seconds of
Power snatches @ 70%
Rest 2 minutes
Complete As Many Reps As Possible in 60 seconds of
Power snatches @ 80%
Rest 10 minutes
B2. Deadlift
1×10 @ 50%
1×9 @ 55%
1×8 @ 60%
1×7 @ 65%
1×6 @ 70%
1×5 @ 75%
1×4 @ 80%
1×3 @ 85%
1×2 @ 90%
1×1 @ 95%
Notes
B1. All the work is on consistency. Prefer to go the lighter loads (40, 50%) with big touch & go sets and the heavier loads with single lifts. Make sure you take minimum rest between single lifts following a steady tempo from start to finish (every rep counts). Keep in mind that the more technical you are the smoother you will push through the total volume.
B2. The goal is to go each set unbroken, take adequate rest between sets in order to achieve that.
C1. Snatch high pull from blocks
2×3 @ 70% of Max power snatch
2×2 @ 80%
2×1 @ 90%
C2. Back jerk from blocks + Overhead squat
Daily max
C3. Back squat
4×1 @ 90%
Notes
C1. Work on your high pull technique. Be technical and explosive for the whole movement (until you reach full extension). Always perform single lifts with no more than 10 seconds rest between reps, no less than 2 minutes between sets.
C2. Build up to a solid heavy back jerk and overhead squat. The grip width (snatch grip) and the weight increase between sets should be such to ensure there will be no failed attempts.
C3. Warm up with doubles until you reach 60% and continue with single lifts.
D1. Squat snatch
5×1 @ 90%
D2. Squat clean
3×1 @ 80%
2×1 @ 85%
1×1 @ 90%
D3. Front squat
2×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%
Notes
Same as Day 1, this time with squat exercises. Warm up with sets of 2-3 reps until you reach 40% and continue with singles, 2-3 minutes rest between.