Well, this has been a very disrupted year. Personally, I’m left feeling frustrated about time wasted and opportunities lost. On the other hand, the club has developed a deeper sense of identity and has become more significantly bonded together. This kind of brotherhood was a major aim of mine for this year, I just didn’t…

The focus of this block is on staying over the bar- try to keep your back angle approximately the same from the start position all the way up to mid-thigh in the snatch and clean. Monday Snatch- (80%/1)6 Clean+ front squat+ jerk- (75%/1)6 Clean Pull- (90%/3)3 Tuesday Power snatch- (70%/2)5 Power clean + push press+…

The focus of this block is on staying over the bar- try to keep your back angle approximately the same from the start position all the way up to mid-thigh in the snatch and clean. Monday Snatch- 2RM CJ- 2RM Tuesday Snatch balance- 3RM Power jerk- 3RM Pause back squat- heavy single Wednesday (5 day…

The focus of this block is on staying over the bar- try to keep your back angle approximately the same from the start position all the way up to mid-thigh in the snatch and clean. Monday Snatch- (85%/2)2, 90%/2 CJ- (85%/2)2, 90%/2 Clean Deadlift to mid-thigh- (115%/2)3 Tuesday Snatch balance- (85%/3)4 Power jerk- 3RM Pause…

The focus of this block is on staying over the bar- try to keep your back angle approximately the same from the start position all the way up to mid-thigh in the snatch and clean. Monday Snatch- (85%/2)3 CJ- (85%/2)3 Clean Deadlift to mid-thigh- (110%/2)4 Tuesday Snatch balance- (80%/3)5 Power jerk- (80%/3)5 Pause back squat-…

The focus of this block is on staying over the bar- try to keep your back angle approximately the same from the start position all the way up to mid-thigh in the snatch and clean. Monday Snatch- (80%/2)3 CJ- (80%/2)3 Clean Deadlift to mid-thigh- (105%/3)4 Tuesday Snatch balance- (75%/3)5 Power jerk- (75%/3)5 Pause back squat-…

The focus of this block is on staying over the bar- try to keep your back angle approximately the same from the start position all the way up to mid-thigh in the snatch and clean. Pivot week Monday Snatch- (75%/2)5 CJ- (75%/2)3 Clean Deadlift to mid-thigh- (100%/3)3 Tuesday Snatch balance- (70%/3)5 Power jerk- (70%/3)5 Pause…

The focus of this block is learning how to keep pressure through the whole foot whilst maintaining balance over the middle of the foot. Please pay special attention to your feet staying flat as you lower the bar! Monday Floating snatch- max (1 miss) Low hang power clean- max (no misses) Clean Deadlift w/5s eccentric-…

The focus of this block is learning how to keep pressure through the whole foot whilst maintaining balance over the middle of the foot. Please pay special attention to your feet staying flat as you lower the bar! Monday Floating snatch- (85%/1)6 Low hang power clean- (80%/1)4 Clean Deadlift w/5s eccentric- (90%/3)5 Tuesday Jerk- (90%/1)6…

The focus of this block is learning how to keep pressure through the whole foot whilst maintaining balance over the middle of the foot. Please pay special attention to your feet staying flat as you lower the bar! Monday Floating snatch- (80%/1)8 Low hang power clean- (75%/1)4 Clean Deadlift w/5s eccentric- (85%/3)5 Tuesday Jerk- (85%/1)8…

The focus of this block is learning how to keep pressure through the whole foot whilst maintaining balance over the middle of the foot. Please pay special attention to your feet staying flat as you lower the bar! Monday Floating snatch- (75%/1)8 Low hang power clean- (70%/1)4 Clean Deadlift w/5s eccentric- (80%/2)4 Tuesday Jerk- (75%/1)8…

Monday Segment Snatch+ snatch- (1+1)RM Segment Power clean+ power clean- (1+1)Rm Clean pull- (110%/3)3 Tuesday Jerk- 2RM Push press- 5RM Front squat- 3RM Wednesday (5 day version only) Segment power snatch+ power snatch- (1+1)RM Snatch pull- (110%/3)3 Bonus exercise- catch up on something you missed or coach will give you an exercise to work on…

Monday Segment Snatch+ snatch- (80%/1+1)6 Segment Power clean+ power clean- (75%/1+1)4 Clean pull- (105%/3)5 Tuesday Jerk- (90%/2)5 Push press- (83%/5)4 Front squat- (85%/3)4 Wednesday (5 day version only) Segment power snatch+ power snatch- (75%/1+1)5 Snatch pull- (100%/3)5 Bonus exercise- catch up on something you missed or coach will give you an exercise to work on…

Monday Segment Snatch+ snatch- (80%/1+1)6 Segment Power clean+ power clean- (75%/1+1)4 Clean pull- (100%/3)5 Tuesday Jerk- (87%/2)5 Push press- (80%/5)4 Front squat- (80%/3)5 Wednesday (5 day version only) Segment power snatch+ power snatch- (75%/1+1)5 Snatch pull- (100%/3)5 Bonus exercise- catch up on something you missed or coach will give you an exercise to work on…

Monday Segment Snatch- (70%/2)4 Segment Power clean- (70%/2)4 Clean pull- (90%/3)4 Tuesday Jerk- (80%/2)4 Push press- (70%/5)4 Front squat- (70%/3)5 Wednesday (5 day version only) Segment power snatch- (70%/2)4 Snatch pull- (90%/3)4 Bonus exercise- catch up on something you missed or coach will give you an exercise to work on your weaknesses Thursday Segment Clean-…

Monday Snatch- (80/%/3)5 Power clean- (76%/3)5 Segment clean pull- (100%/3)5 Tuesday Jerk- (80%/3)5 Press- 5RM Back squat- 3RM Wednesday (5 day version only) Power snatch- (76%/3)5 Segment snatch pull- (100%/3)5 Bonus exercise- catch up on something you missed or coach will give you an exercise to work on your weaknesses Thursday Clean- (80%/3)5 Press- (87%…

Monday Snatch- (77/%/3)5 Power clean- (73%/3)5 Segment clean pull- (95%/3)5 Tuesday Jerk- (77%/3)5 Press- 5RM Back squat- (83%/3)5 Wednesday (5 day version only) Power snatch- (73%/3)5 Segment snatch pull- (95%/3)5 Bonus exercise- catch up on something you missed or coach will give you an exercise to work on your weaknesses Thursday Clean- (77%/3)5 Press- (87%…

Monday Snatch- (74/%/3)5 Power clean- (70%/3)5 Segment clean pull- (90%/3)5 Tuesday Jerk- (74%/3)5 Press- 5RM Back squat- (80%/3)5 Wednesday (5 day version only) Power snatch- (70%/3)5 Segment snatch pull- (90%/3)5 Bonus exercise- catch up on something you missed or coach will give you an exercise to work on your weaknesses Thursday Clean- (74%/3)5 Press- (87%…

Monday Jerk- 3RM OHS-3RM Back Squat- 6RM Tuesday Hang snatch- max A1 Clean+ Push press- (1+5) RM A2 Barbell row- 5RM Clean Deadlift-3RM Wednesday Clean + Jerk- (1+3)RM Front Squat- 3RM Floating snatch DL to power position- (85%/5)3 +2.5kgs Thursday Hip snatch- 1RM Hang clean-3RM Bench Press-5×5 Saturday Snatch w/s pause@1”- HS CJ- w/s pause@1”…

Monday Jerk- (83%/3)4 OHS-3RM Back Squat- (80%/6)4 Tuesday Hang snatch- 3RM A1 Clean+ Push press- (1+8) RM A2 Barbell row- 8RM Clean Deadlift-5RM Wednesday Clean + Jerk- (77.5%/1+3)3 Front Squat- 6RM Floating snatch DL to power position- (85%/5)5 +2.5kgs Thursday 3 position Snatch- (77.5%/3)3 (hip, below knee,floor) Hang clean-3RM Bench Press-5×5 Saturday Snatch w/2s pause@1”-…

Monday Jerk- (80%/3)5 OHS-3RM Back Squat- (77.5%/6)4 Tuesday Hang snatch- 3RM A1 Clean+ Push press- (1+8) RM A2 Barbell row- 8RM Clean Deadlift-5RM Wednesday Clean + Jerk- (75%/1+3)3 Front Squat- 6RM Floating snatch DL to power position- (85%/5)5 Thursday 3 position Snatch- (75%/3)3 Hang clean-3RM Bench Press-5×5 Saturday Snatch w/3s pause@1”- HS CJ- w/3s pause@1”…

Monday Snatch- (75%/2)5 Power clean+ push press+ power jerk- (70%/1+1+1)5 Front squat- 80%/3 Tuesday Hip snatch- (70%/3)3 Mid-hang clean+ Jerk- (70%/1+2)5 Clean pull- (90%/2)3 Pause back squat- 75%/1 Wednesday Snatch- (80%/1)3 C+ FS+ J- 85%/1+3+1 Front squat- 85%/1 Snatch push press- 2×5@90% of last week Thursday Snatch- (85%/1)3 Power clean+ Jerk- (85%/1)3 Snatch pull-(90%/2)3 Back…

Monday Snatch- (80%/2)2, 85%/2, 90%/2 Hang power clean+ push press+ jerk- (1+2+1)RM Back Squat- 6RM, (-10%/6)2 Tuesday Muscle snatch- 3RM Clean + Jerk- (80%/2)2, 85%/2, 90%/2 Front squat- 3RM@05X0 Wednesday Snatch pull+ Snatch- (1+1)RM Clean+ FS+ Jerk- (82.5%/1+3+1)5 Snatch push press- 3×5 (continue progressing) Thursday Power snatch +Snatch- (75%/1+1)3 Clean pull+ Low hang clean pull+…

Monday Snatch- (90%/1)3 Hang power clean+ push press+ jerk- (1+3+1)RM Back Squat- 6RM, (-10%/6)2 Tuesday Muscle snatch- 5RM Clean + Jerk- (90%/1)3 Front squat- 3RM@05X0 Wednesday Snatch pull+ Snatch- (2+1)RM Clean+ FS+ Jerk- (80%/1+3+1)5 Snatch push press- 3×5 Thursday Power snatch +Snatch- (75%/1+1)3 Clean pull+ Low hang clean pull+ low hang clean+ jerk- (1+2+1+2)RM Bench…

Monday Snatch- (80%/3)4 Hang power clean+ push press+ jerk- (1+3+1)3 Back Squat- (85%/3)3 Tuesday Clean + Jerk- (80%/3)4 Muscle snatch- 5RM Snatch pull- (105%/2)3 Wednesday No contact snatch- 3×3 Clean+ FS+ Jerk- (75%/1+3+1)5 Snatch push press- 3×5 Thursday Power snatch +hang Snatch- (75%/1+1)3 Clean pull+ Low hang clean pull+ low hang clean+ jerk- (1+2+1+2)5 Bench…

Monday High block snatch or Snatch on riser- (85%+/1)5 Snatch pull on riser- (95%/4)3 Back Squat- 60%/5, 70%/3, (80%/8)5 Tuesday Clean + Jerk- (85%/1+2)3 Push press- (65%/6)5 Pendlay row-  3×5 Weighted plank- 4×30 seconds, rest 30 seconds Wednesday High block clean or clean on riser+ jerk dip- (85%+/2)4 Clean pull on riser- (95%/4)3 1&1/4 squat- 2RM Bench back extension-…

Monday High block snatch or Snatch on riser- (80%/2)4 Snatch pull on riser- (90%/6)3 Back Squat- 60%/5, 70%/5, (80%/8)4 Tuesday Clean + Jerk- (80%/1+2)4 Push press- (65%/6)4 Pendlay row-  3×5 Weighted plank- 4×30 seconds, rest 30 seconds Wednesday High block clean or clean on riser+ jerk dip- (80%/2+3)4 Clean pull on riser- (90%/6)3 Pause front squat + 1&1/4 squat+…

Monday High block snatch or Snatch on riser- (75%/2)5 Snatch pull on riser- (85%/6)3 Back Squat- 60%/8, 70%/5, (80%/8)3 Tuesday Clean + Jerk- (75%/1+2)5 Push press- (65%/6)3 Pendlay row-  3×5 Weighted plank- 4×30 seconds, rest 30 seconds Wednesday High block clean or clean on riser+ jerk dip- (75%/2+3)5 Clean pull on riser- (85%/6)3 Pause front squat + 1&1/4 squat+…

Monday High block snatch or Snatch on riser- (70%/2)5 Snatch pull on riser- (80%/6)4 Back Squat- 60%/8, 70%/8, 80%/8, (70%/8)2 Tuesday Clean + Jerk- (70%/1+2)5 Push press- (65%/4)3 Pendlay row-  3×5 Weighted plank- 4×30 seconds, rest 30 seconds Wednesday High block clean or clean on riser+ jerk dip- (70%/2+3)5 Clean pull on riser- (80%/6)4 Pause front squat + 1&1/4…

Monday Snatch pull + Snatch+ OHS- 65%/1+1+1, 75%/1+1+1, (85%/1+1+1)3  Rest 2 minutes Snatch pull w/5s eccentric- (90%/4)3 Rest 1.5 minutes Back Squat- 60%/5, 70%/3, (75%/8)5 Rest 3 minutes   Tuesday Jump to split- 4×4 BTN Jerk+ Jerk- 65%/1+2, 75%/1+2, (85%/1+1)3 rest 2 min Push press- (60%/8)5 rest 3 min Barbell row-  3×5 rest 1 min Weighted plank- 4×30 seconds, rest 30…

Monday Halting snatch Deadlift+ Floating snatch+ Snatch+ OHS- 60%/1+1+1+1, 70%/1+1+1+1, (80%/1+1+1+1)4  Rest 2 minutes Snatch pull w/5s eccentric- (85%/5)3 Rest 1.5 minutes Back Squat- 60%/8, 70%/8, (75%/8)4 Rest 3 minutes   Tuesday Jump to split- 4×4 BTN Jerk+ Jerk- 60%/1+2, 70%/1+2, (80%/1+2)4 rest 2 min Push press- (60%/8)4 rest 3 min Barbell row-  3×5 rest 1 min Weighted plank- 4×30…

Monday Halting snatch Deadlift+ Floating snatch+ Snatch+ OHS- 60%/1+1+1+1, 70%/1+1+1+1, (75%/1+1+1+1)4  Rest 2 minutes Snatch pull w/5s eccentric- (80%/5)4 Rest 1.5 minutes Back Squat- 60%/8, 70%/8, (75%/8)3 Rest 3 minutes Reps- 84 Tuesday Jump to split- 4×4 Jerk balance- 3×3 BTN Jerk+ Jerk- 60%/1+2, 70%/1+2, (75%/1+2)4 rest 2 min Push press- (60%/8)3 rest 3 min Barbell row-  3×5…

  Wednesday Snatch- max Clean- max Back squat- 10RM Thursday Jerk- max BTN push press- (71%/5)3 (of Jerk) Friday Power snatch- (72%/2)3 Power clean+ Power jerk- (81%/1+1)3 Front squat- 3RM Saturday No contact snatch- (64%/2)2 (3s pause in the bottom of each rep)   A1 Bench row (touch the bar to the bench each rep)-…

Monday OTM Snatch-  (80%/1)14 OTM Clean- (80%/1)14 Clean pull to hold (pause at full extension)-(60%/3)3 Segment clean pull (pause at 1″,knee and mid-thigh)- (89%/3)3 Back squat- (73%+/10)5 Increase the weight each set if you can. Weighted dip- (X/5)5 Wednesday Snatch pull+ Snatch, (5 pause in bottom position)- (1+1)RM Clean and Jerk (3s pause in split)-(1+1)RM…

Monday OTM Snatch-  (77.5%/1)16 OTM Clean- (77.5%/1)16 Clean pull to hold (pause at full extension)-(60%/3)3 Segment clean pull (pause at 1″,knee and mid-thigh)- (86%/3)3 Back squat- (70%/10)5 Weighted dip- (X/5)5 Wednesday Snatch pull+ Hip snatch, (5 pause in bottom position)- (1+1)RM Clean and Jerk (3s pause in split)-(2+1)RM Snatch pull to hold (pause at full…

Monday OTM Snatch-  (75%/1)18 OTM Clean- (75%/1)18 Clean pull to hold (pause at full extension)-(60%/3)3 Segment clean pull (pause at 1″,knee and mid-thigh)- (83%/3)3 Back squat- (67%/10)5 Weighted dip- (X/5)5 Wednesday Snatch pull+ Hip snatch, (5 pause in bottom position)- (1+1)RM Clean and Jerk (5s pause in split)-(2+1)RM Snatch pull to hold (pause at full…

Monday OTM Snatch-  (70%/1)20 OTM Clean- (70%/1)20 Clean pull to hold (pause at full extension)-(60%/3)3 Segment clean pull (pause at 1″,knee and mid-thigh)- (80%/3)3 Back squat- (62%/10)5 Weighted dip- (X/5)5 Wednesday Hip snatch+ hang snatch+ snatch, (3s pause in bottom position each rep)- (60%/1+1+1)3, (1+1+1)RM (not paused) Clean and Jerk (3s pause in split)-(60%/3+1)3, (3+1)RM…

Monday OTM Snatch-  (60%/1)5 OTM Clean- (60%/1)5 Segment Clean pull to hold (pause at 1″, knee and full extension)+ segment clean pull (pause at 1″, and knee ) + clean pull- (70%/1+1+3)3 Back squat- (50%/10)5 Weighted dip- (X/5)3 Wednesday Hip snatch+ hang snatch+ snatch- (67.5%/1+1+1)5,  5s pause in bottom position each rep Clean and Jerk-…

Monday Snatch- ((90% of opener/1)3 CJ- ((90% of opener/1)3 Back Squat- Heavy single Weighted dip- (X/5)3   Wednesday Snatch- (80%/1)5 Power clean & Power Jerk (80%/1)3 Clean pull-(90%/2)3 Front squat- 90%/1   Thursday Snatch- (75%/1)5 CJ- (75%/1)3 Power clean+ push press- (55%*/1+3)3 Back Squat-85%/1 *of C&J   Friday Snatch- (65%/1)5 CJ- (65%/1)3 Clean pull-(80%/2)3 Front squat-…

Monday Snatch- (92.5%/1)3 C&J- (92.5%/1)2 Back Squat- 3RM Weighted dip- (X/5)5 Wednesday Snatch- heavy single Clean & Jerk- heavy single Clean pull with 5s pause@1” + clean pull+ low hang clean pull- (100%/1+1+3)3 Pause back squat (3s pause)- max Thursday Clean and Jerk- (90% of Wednesday/1)4 Push press- max Front squat- max Jerk dip squat-…

Monday Snatch- (90%/1)4 C&J- (90%/1)4 Back Squat- (87.5%/3)5 Weighted dip- (X/5)5 Wednesday Snatch Pull+ Snatch- (1+1)RM Clean+ Power Jerk- (1+1)RM Clean pull with 5s pause@1” + clean pull+ low hang clean pull- (95%/1+1+3)5. Pause back squat (5s pause)- 81%/3, 78%/3, 75%/3 Thursday Clean and Jerk- (90% of Wednesday/1)5 Beat each wave of last week by…

Snatch balance-(73%/3)4 Front Squat- (82%/2)3 RDL- (55% (of clean)/10)5 Bench press- 5×10 Single arm kb press- 5×10/side A1 Chest supported row – 5×10 A2 Bicep curl 5×20

No hook, no feet, no contact snatch- (62%/3)3 OTM snatch- (77.5%/1)10 Floating snatch DL on riser to power position- (95%/5)5 Pin squat- (X/5)3 X= heavier than last week

Clean and Jerk- (90% of Wednesday/1)5 Beat each wave of last week by 1-3kg for the on the minute work. Below are the original percentages that you need to beat for use as a reference: OTM Push press- (85%/1)3, (87.5%/1)3, (90%/1)3, HS* OTM Front Squat- (85%/1)3, (87.5%/1)3, (90%/1)3, HS* Jerk dip squat- (105%)/3)4 *the clock…

Snatch- 2RM Clean+ Power Jerk+ C&J- max Clean pull with 5s pause@1” + clean pull+ low hang clean pull- (90%/1+1+3)5. Pause back squat (5s pause)- 79%/3, 76%/3, 73%/3

Snatch- (87.5%/1)5 C&J- (87.5%/1)5 Back Squat- (85%/3)5 Weighted dip- (X/5)5

Saturday Snatch balance-(70%/3)4 Front Squat- (80%/2)3 RDL- (50% (of clean)/10)5 Bench press- 5×10 Single arm kb press- 5×10/side A1 Chest supported row – 5×10 A2 Bicep curl 5×20

No hook, no feet, no contact snatch- (60%/3)3 OTM snatch- (75%/1)10 Floating snatch DL on riser to power position- (90%/5)5 Pin squat- (X/5)3: Start with the bar on the rack and squat down to jerk blocks set so that the hips are slightly above the knees when the bar is on the blocks (If you set…

Clean and Jerk- (90% of Wednesday/1)5 OTM Push press- (85%/1)3, (87.5%/1)3, (90%/1)3, HS* OTM Front Squat- (85%/1)3, (87.5%/1)3, (90%/1)3, HS* Jerk dip squat- (100%)/3)4 *the clock runs for 10 minutes. Complete a repetition at the prescribed weight each minute. In the final minute complete a heavier single at a weight of your choice. You will be required…

Snatch- 3RM Power clean+ power jerk+ C&J- max Clean pull with 5s pause@1” + clean pull+ low hang clean pull- (85%/1+1+3)5. Pause back squat (5s pause)- 77%/3, 74%/3, 71%/3

Snatch- (85%/1)5 C&J- (85%/1)5 Back Squat- (82.5%/3)5 Weighted dip- (X/5)5

Snatch- max C&J- max

Snatch- (65%/1)5 C&J- (65%/1)5 Snatch Pull- (90%/2)2 Front Squat- (80%/1)3

Snatch- (75%/1)5 C&J- (75%/1)5 Clean Pull- (90%/2)3

Low hang snatch- (80%/1)5 Power clean+ Power Jerk- (80%/1+1)4 Front squat- (85%/1)2

Snatch- 5 singles @ opener C&J- 3 singles @ opener Back Squat- Heavy double Weighted dips- (X/5)3

Overhead Jerk steps- (40%+5kg [of jerk]/10m)3   A1 BTN press- 4×10 A2 Barbell row- 4×10   B1 Weighted press up- 4×10 B2 Lateral raise- 4×10 B3- bicep curl- 4×10

OTM Snatch- (80%+/1)15 Clean+ Front Squat+ Jerk- (92%/1+1+1)5 Snatch Deadlift- 1RM

Push press- +1kg to last week for 5, then (-10%/5)2 Jerk recovery- +1kg to last week for 5, then (-10%/5)2 Back Squat- +1kg to last week for 5, then (-10%/5)2 Weighted pull up- (X/5)3

Hang snatch- (92%/1)5 Clean +Jerk dip squat*+ Jerk- (92%/1+1+1)5 Clean pull- (90-105%/2)5 *This is a shallow squat that mimics the dip and drive of the Jerk at a controlled pace

Snatch- max Clean & Jerk- max Back Squat- Heavy Double (1-2kg heavier than last week);(-10%/2)2 Weighted dip- (X/5)5

Overhead Jerk steps- (40% [of jerk]/10m)3   A1 BTN press- 5×10 A2 Barbell row- 5×10     B1 Weighted press up- 5×10 B2 Lateral raise- 5×10 B3- bicep curl- 5×10

OTM Snatch- (77%+/1)15 Clean+ Front Squat+ Jerk- (89%/1+2+1)5 Snatch Deadlift- 3RM; (90%/3)3

Push press- continue progressing Jerk recovery- continue progressing Back Squat- continue progressing Weighted pull up- (X/5)3

Hang snatch- (89%/2)5 Clean +Jerk dip squat*+ Jerk- (89%/1+2+1)5 Clean Deadlift- 5RM; (90%/5)3 *This is a shallow squat the mimics the dip and drive of the Jerk at a controlled pace

Segment snatch (knee)- Max; (80%/2)3 Segment clean (knee)+ Jerk- Max; (80%/1+1)2 Back Squat- Heavy Double (1-2kg heavier than last week);(-5%/2)3 Weighted dip- (X/5)5

Jerk- (60%/3)5 w/5s pause in the receiving position Dumbell OH walking lunge- 3x15m   A1 BTN press- 5×10 A2 Barbell row- 5×10     B1 Weighted press up- 5×10 B2 Lateral raise- 5×10 B3- bicep curl- 5×10

OTM Snatch- (77%+/1)15 Clean+ Front Squat+ Jerk- (86%/1+2+1)5 Snatch Deadlift- 3RM; (90%/3)3

Push press- continue progressing Jerk recovery- continue progressing Back Squat- continue progressing Weighted pull up- (X/5)3

Hang snatch- (86%/2)5 Clean +Jerk dip squat*+ Jerk- (86%/1+1+2)5 Clean Deadlift- 5RM; (90%/5)3 *This is a shallow squat the mimics the dip and drive of the Jerk at a controlled pace

Segment snatch (knee)- Max; (80%/2)3 Segment clean (knee)+ Jerk- Max; (80%/1+1)2 Back Squat- Heavy Double (beat last week’s 88% by 1-2kg);(-5%/2)3 Weighted dip- (X/5)5

Jerk- (55%/3)5 w/5s pause in the receiving position Dumbell OH walking lunge- 3x15m   A1 BTN press- 5×10 A2 Barbell row- 5×10     B1 Weighted press up- 5×10 B2 Lateral raise- 5×10 B3- bicep curl- 5×10

OTM Snatch- (77%+/1)15 Clean+ Front Squat+ Jerk- (83%/1+3+1)5 Snatch Deadlift- 3RM; (90%/3)3

Push press- (80%+1-3kg/5)3 Jerk recovery- (105%+1-3kg/5)3 Back Squat- (80%+1-3kg/5)5 Weighted pull up- (X/5)3

Hang snatch- (83%/3)5 Clean + Jerk- (83%/1+3)5 Clean Deadlift- 5RM; (90%/5)3

Snatch, low blocks- Max; (80%/2)3 Hang clean+ Jerk- Max; (80%/1+1)2 Back Squat- 88%/2, (84%/2)3 Weighted dip- (X/5)5

Jerk- (50%/3)5 w/5s pause in the receiving position Dumbell OH walking lunge- 3x15m   A1 BTN press- 5×10 A2 Barbell row- 5×10     B1 Weighted press up- 5×10 B2 Lateral raise- 5×10 B3- bicep curl- 5×10  

OTM Snatch- (75%+/1)15 Clean+ Front Squat+ Jerk- (80%/1+3+1)5 Snatch Deadlift- 3RM; (90%/3)3  

Push press- (80%/5)3 Jerk recovery- (105%/5)3 Back Squat- (80%/5)5 Weighted pull up- (X/5)3  

Hang snatch- (80%/3)5 Clean + Jerk- (80%/1+3)5 Clean Deadlift- 5RM; (90%/5)3 Ensure your start position is exactly the same as in your clean. Focus on staying over the bar and keeping the spine fully extended.

Snatch, low blocks- Max; (80%/2)3 Hang clean+ Jerk- Max; (80%/1+1)3 Back Squat- 85%/2, (82%/2)3 Weighted dip- (X/5)5  

Saturday  Snatch- max C+J- max Thursday  Snatch- (65%/1)5 C+J- (65%/1+1)5 Snatch pull- (90%/2)3 Back squat jump- (20kg/5)3 Wednesday  Snatch- (75%/1)5 Clean and Jerk- (75%/1+1)5 Front squat- 90%/1, (85%/1)2 Tuesday  Snatch- (80%/1)3, (85%/1)2 Power clean and Power jerk- (80%/1+1)3 Clean pull- (90%/3)3 Monday 27/08/2017 [Taper week] Snatch- Work up to opener C+J- work up to opener…

Bench press- 5RM   A1)DB incline bench- 3×7 A2) EZ curl- 3×8   A1) Land mine row- 3×10/side A2) Half-kneeling land mine press- 3×10/side   Weighted plank- (X/30s)4

Snatch- max Clean+ Jerk- max Front Squat- 2RM; (-10%/2)2

Snatch pull+ snatch- max Clean pull + clean+ Jerk- (1+1+1)- max   Back squat- (90%*/2)4 *(of Monday’s 3RM) Weighted dip- (X/5)5 (continue progressing)

Hip snatch- max Power clean+ Push press-  max; (-10%/1+1)3 Pull ups- accumulate 39 reps (add weight if needed)

Back Squat- 3RM; (-10%/3)2 Snatch- HS (max 3 misses); (-15%/1)3 CJ- HS

Saturday 19/07/2017 Bench press- 5RM, 1st rep paused 3s   A1)DB incline bench- 3×7 A2) EZ curl- 3×8   A1) Land mine row- 3×10/side A2) Half-kneeling land mine press- 3×10/side   Weighted plank- (X/30s)4 Friday 18/08/17 Snatch- max Clean+ Jerk- max Front Squat- 2RM; (-10%/2)2 Wednesday 16/08/2017 Floating snatch- max Floating Clean+ Jerk- (1+1)- max…

Bench press- 5RM, 1st rep paused 3s   A1)DB incline bench- 3×7 A2) EZ curl- 3×8   A1) Land mine row- 3×10/side A2) Half-kneeling land mine press- 3×10/side   B1) BTN press- 3×10 B2) Curl (any variation)  3×10   Weighted plank- (X/30s)4

Snatch- max Clean+ Jerk- max Front Squat- 2RM; (-10%/2)2

Floating snatch- 2RM Floating Clean+ Jerk- (2+1)- max   Back Squat- (90%*/2)4 *(of Monday’s 3RM) Weighted dip- (X/5)5 (continue progressing)

Hip snatch+ Snatch balance- (2+1)- max Power clean+ Push press+ Power Jerk (1+1+2)- max; (-10%/1+1+2)3 Pull ups- accumulate 35 reps (add weight if needed)

Back Squat- 3RM; (-10%/3)2 Snatch- HS (max 3 misses); (-15%/1)3 CJ- HS

Monday  Back Squat- 90% of last weeks 3RM for 2×3 OTM Snatch- (70%/1)8* CJ- (70%/1)8 *    (1 minute rest) Do NOT work up this week   Tuesday  Hip snatch+ hang snatch+ Snatch balance- (70%/1+1+1)3 Power clean+ Push press+ Power Jerk- (70%/1+1+1)3 Clean pull- (90%/3)3 Pull ups- accumulate 25 reps (add weight if needed)  …

Single arm kettlebell row- 6×8-12 Bench press- 10RM   A1 Incline Dumbell bench press- 3×8-12 A2 EZ Curl -4×8-12   B1 Seated dumbell shoulder press- 4×8-12 B2 Lateral raise B3 Curl (any variation)   C1 Weighted plank- 4x30s C2 back extension- 4×10   Keep rest periods short. This workout should take no longer than 90…