WL CF

Choose your week:

1 21 31 41
5 6 7 8
Bonus Bonus
9 10 week
PR
SESSIONS
week
COMPETITION
1
WEEK
/10 LIGHT WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 1
2 ROUNDS
HYPEREXTENSION 15 reps
Gakk SQUAT 12 reps

Front SQUAT with straps LIGHT

2 sets × 6 reps

CLEAN + Front SQUAT

4 sets × 2+2 reps @ 70-75% of max C&J

Romanian DEADLIFT MEDIUM

4 sets × 8 reps

3 sets × 5 reps @ 85-90% of max C&J

1
WEEK
/10 LIGHT WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 2
2 ROUNDS
SUPERMAN 15 reps
Gakk SQUAT 12 reps

Push PRESS MEDIUM

4 sets × 6 reps

Good Morning MEDIUM

3 sets × 6 reps

Barbell Squat JUMP

4 sets × 8 reps
1
WEEK
/10 LIGHT WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 3
2 ROUNDS
HYPEREXTENSION 15 reps
Duck Walk 10 reps

PVC Muscle SNATCH + Sn BALANCE

3 sets × 6+6 reps

Power SNATCH + Snatch BALANCE

5 sets × 2+2 reps @ 60-70% of max Snatch

Snatch PULL till power position

4 sets × 4 reps @ 85-90% of max Snatch

Back SQUAT
4 sets × 4 reps @ 60% of max Back SQUAT

Snatch Sots PRESS MEDIUM

3 sets × 10 reps
2
WEEK
/10
MEDIUM
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

G WM GWM GW M

SESSION 1
3 ROUNDS
Reverse HYPEREXTENSION 15 reps
Split Squat 6+6 reps
Clean WARMUP 8 reps

Front SQUAT+JERK
5 sets × 1+3 reps @ 75-80% of max C&J

Bench Back SQUAT

4 sets × 4 reps @ 80% of max Back SQUAT

Press in split + OH split Squat MEDIUM

3 sets × 4+4+4+4 reps

Depth JUMP (30-40 cm/10-15 inch)

4 sets × 8 reps
2
WEEK
/10
MEDIUM
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

G WM GWM GW M

SESSION 2
3 ROUNDS
SUPERMAN Row 15 reps
Gakk SQUAT 12 reps

Snatch PULL (till power position) + SNATCH

4 sets × 1+2 reps @ 70-80% of max Snatch
2
WEEK
/10
MEDIUM
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

G WM GWM GW M

SESSION 3
3 ROUNDS
Reverse HYPEREXTENSION 15 reps
Duck Walk 10 reps
PVC Rack Hip Muscle Clean 6 reps
Musсle Squat CLEAN LIGHT
+ Front SQUAT
3 sets × 3+3 reps

CLEAN PULL+CLEAN+JERK
6 sets × 1+1+1 reps @ 80% of max C&J

Clean PULL slowly down HEAVY

4 sets × 3 reps Build up to HEAVY

Barbell Squat JUMP

4 sets × 8 reps
3
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

W MG WMG WM G

SESSION 1
3 ROUNDS
HYPEREXTENSION 15 reps
Gakk SQUAT 12 reps
Monkey JUMPs 8 reps

Muscle SNATCH MEDIUM

4 sets × 6 reps

Power SNATCH + Hip SNATCH

6 sets × 1+3 reps @ 65-75% of max Snatch

Snatch PUSH PRESS + Snatch BALANCE

4 sets × 4+2 reps @ 50% of max Snatch

Pause Back SQUAT

4 sets × 3 reps @ 60-70% of max Back SQUAT
3
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

W MG WMG WM G

SESSION 2
3 ROUNDS
SUPERMAN 20 reps
Monkey JUMPs 8 reps
PVC Muscle Clean + FS 4+4+4 reps
+ PRESS

Power CLEAN + Power CLEAN below knee

3 sets × 1+1 reps @ 70-75% of max C&J

CLEAN PULL
3 sets × 3 reps @ 95-105% of max C&J

Split SQUAT LIGHT

3 sets × 4+4 reps
3
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

W MG WMG WM G

SESSION 3
3 ROUNDS
HYPEREXTENSION 15 reps
Split SQUAT 6+6 reps
Wall SQUAT (slow) 6 reps

Push PRESS + JERK

3 sets 2+2 reps @ 50-60% of max C&J

JERK
6 sets × 3 reps @ 80-85% of max C&J
1 set × 1 rep @ 90% of max C&J

Front SQUAT HEAVY

4 sets × 4 reps Build up to HEAVY

Barbell Squat JUMP

4 sets × 8 reps
4
WEEK
/10
MEDIUM
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 1
3 ROUNDS
Reverse HYPEREXTENSION 15 reps
Gakk SQUAT 12 reps

Front SQUAT with straps LIGHT

2 sets × 6 reps

Musсle Squat CLEAN LIGHT

+ Front SQUAT
3 sets × 3+2 reps

CLEAN
5 sets × 3 reps @ 80-85% of max C&J,
1 set × 1 rep @ 90% of max C&J

CLEAN PULL
3 sets × 4 reps @ 100-105% of max C&J

Bench Back SQUAT

3 sets × 4 reps @ 80-85% of max Back SQUAT
4
WEEK
/10
MEDIUM
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 2
3 ROUNDS
SUPERMAN Row 20 reps
Duck Walk 10 reps

PVC Hip Snatch BALANCE + Sots PRESS

2 sets × 5+5 reps

Muscle Squat SNATCH LIGHT

+ Overhead SQUAT
3 sets × 3+3 reps

SNATCH
3 sets × 2 reps @ 60-70% of max Snatch
4
WEEK
/10
MEDIUM
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 3
3 ROUNDS
Reverse HYPEREXTENSION 15 reps
Squat JUMP 8 reps
Elbows stretching with RB 6 reps
CLUSTER LIGHT
3 sets × 4 reps

CLEAN&JERK
6 sets × 1+2 reps @ 80-85% of max C&J

Back SQUAT HEAVY

6 reps Build up to HEAVY

Press in split + OH split Squat LIGHT

3 sets × 3+3+3+3 reps
5
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

G WM GWM GW M

SESSION 1
3 ROUNDS
HYPEREXTENSION 10 reps
Duck Walk 10 reps

PVC Snatch BALANCE + OHS

3 sets × 4+4 reps

Muscle SNATCH narrow grip MEDIUM

3 sets × 6 reps

SNATCH + Overhead SQUAT

5 sets × 2+1 reps @ 80-85% of max Snatch,
1 set × 1 rep @ 90% of max Snatch

Pause Snatch PULL a&b knees (3 sec each)

4 sets × 2 reps @ 85% of max Snatch

Snatch PUSH PRESS HEAVY

3 reps Build up to HEAVY

Barbell Squat JUMP

3 sets × 6 reps
5
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

G WM GWM GW M

SESSION 2
3 ROUNDS
SUPERMAN 20 reps
Monkey JUMPs 5 reps
Wall SQUAT (slow) 6 reps

Front SQUAT+JERK
3 sets × 1+3 reps @ 60-70% of max C&J

JERK
3 sets × 2 reps @ 80-85% of max C&J

Korean JUMPs
3 sets × 16 reps
5
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

G WM GWM GW M

SESSION 3
3 ROUNDS
HYPEREXTENSION 10 reps
Gakk SQUAT 12 reps
PVC Rack Hip Muscle Clean 6 reps

Musсle Squat CLEAN MEDIUM

+Front SQUAT
3 sets × 3+2 reps

CLEAN
5 sets × 3 reps @ 80-85% of max C&J,
1 set × 2 reps @ 90% of max C&J

CLEAN PULL
3 sets × 4 reps @ 100-105% of max C&J,
1 set × 3 reps @ 110% of max C&J

Bench Back SQUAT

3 sets × 6 reps @ 80-85% of max Back SQUAT
6
WEEK
/10 LIGHT WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

W MG WMG WM G

SESSION 1
2 ROUNDS
Reverse HYPEREXTENSION 15 reps
Split Squat 6+6 reps
Clean WARMUP 8 reps

Front SQUAT+JERK
4 sets × 1+2 reps @ 80-85% of max C&J,
1 set × 1+1 rep @ 90% of max C&J

Good Morning MEDIUM

3 sets × 5 reps

Depth JUMP (30-40 cm/10-15 inch)

3 sets × 5 reps
6
WEEK
/10 LIGHT WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

W MG WMG WM G

SESSION 2
2 ROUNDS
SUPERMAN Row 15 reps
Gakk SQUAT 12 reps

Muscle Squat SNATCH LIGHT

+Snatch Push PRESS
3 sets × 3+2 reps

Hang SNATCH above knee + below knee

3 sets × 1+1 reps @ 75-80% of max Snatch
6
WEEK
/10 LIGHT WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

W MG WMG WM G

SESSION 3
2 ROUNDS
HYPEREXTENSION 15 reps
Monkey JUMPs 8 reps
PVC Muscle Clean + FS 4+4+4 reps
+ PRESS

CLEAN&JERK
3 sets × 2+1 reps @ 70-75% of max C&J

Romanian DEADLIFT MEDIUM

3 sets × 5 reps

Back SQUAT HEAVY

3 reps Build up to HEAVY
7
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 1
3 ROUNDS
SUPERMAN Row 20 reps
Duck Walk 10 reps

PVC Hip Snatch BALANCE + Sots PRESS

3 sets × 5+5 reps

Snatch THRUSTER MEDIUM

3 sets × 4 reps

Power SNATCH + SNATCH

6 sets × 1+2 reps @ 75-85% of max Snatch

Front SQUAT HEAVY

3 sets × 3 reps Build up to HEAVY 3 reps

Snatch Sots PRESS MEDIUM

4 sets × 8 reps
7
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 2
3 ROUNDS
Reverse HYPEREXTENSION 15 reps
Squat JUMP 8 reps
Elbows stretching with RB 6 reps

Push PRESS + JERK from racks

3 sets × 1+1 reps @ 50-60% of max C&J

Split SQUAT MEDIUM

3 sets × 3+3 reps

Korean JUMPs
3 sets × 12 reps
7
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 3
3 ROUNDS
SUPERMAN Row 20 reps
Gakk SQUAT 12 reps

Front SQUAT with straps LIGHT

2 sets × 6 reps

Musсle Squat CLEAN MEDIUM

+Front SQUAT
3 sets × 3+2 reps

Clean PULL till power position + CLEAN

2 sets × 1+2 reps @ 80-85% of max C&J

CLEAN
3 sets × 2 reps @ 90% of max C&J,
1 set × 2 reps @ 95% of max C&J

CLEAN PULL
4 sets × 4 reps @ 100-105% of max C&J,
1 set × 4 reps @ 110% of max C&J

Depth JUMP (30-40 cm/10-15 inch)

3 sets × 8 reps
8
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

G WM GWM GW M

SESSION 1
3 ROUNDS
SUPERMAN 20 reps
Monkey JUMPs 5 reps
Wall SQUAT (slow) 6 reps
CLUSTER LIGHT
3 sets × 4 reps

Front SQUAT+JERK
4 sets × 1+2 reps @ 85-90% of max C&J

Back SQUAT
4 sets × 3 reps @ 80-85% of max Back SQUAT,
1 set × 3 reps @ 95% of max Back SQUAT

Press in split + OH split Squat LIGHT

3 sets × 3+3+3+3 reps
8
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

G WM GWM GW M

SESSION 2
3 ROUNDS
HYPEREXTENSION 10 reps
Duck Walk 10 reps

PVC Snatch BALANCE + OHS

3 sets × 4+4 reps

Snatch THRUSTER MEDIUM

3 sets × 4 reps

SNATCH + Overhead SQUAT

3 sets × 2+1 reps @ 70-75% of max Snatch

Barbell Squat JUMP

3 sets × 6 reps
8
WEEK
/10
HEAVY
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

G WM GWM GW M

SESSION 3
3 ROUNDS
HYPEREXTENSION 10 reps
Gakk SQUAT 12 reps
PVC Rack Hip Muscle Clean 6 reps

Power CLEAN + Power CLEAN below knee

3 sets × 1+1 reps @ 75-80% of max C&J

CLEAN PULL
4 sets × 3 reps @ 105-110% of max C&J

Bench Back SQUAT HEAVY

3 reps Build up to HEAVY 3 reps
9
WEEK
/10
MEDIUM
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

W MG WMG WM G

SESSION 1
2 ROUNDS
HYPEREXTENSION 10 reps
Duck Walk 10 reps

PVC Muscle SNATCH + Sn BALANCE

3 sets × 6+6 reps

Muscle SNATCH LIGHT

3 sets × 4 reps

SNATCH
4 sets × 2 reps @ 85-90% of max Snatch,
2 sets × 1 rep @ 95% of max Snatch

Snatch PULL till power position

3 sets × 2 reps @ 85-90% of max Snatch

Back SQUAT HEAVY

Build up to HEAVY 2 reps
9
WEEK
/10
MEDIUM
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

W MG WMG WM G

SESSION 2
2 ROUNDS
SUPERMAN 12 reps
Split Squat 4+4 reps
Wall SQUAT (slow) 6 reps

Push PRESS + JERK from racks

2 sets × 1+1 reps @ 50-60% of max C&J

JERK
3 sets × 2 reps @ 80-85% of max C&J

Split SQUAT LIGHT

3 sets × 3+3 reps
9
WEEK
/10
MEDIUM
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

W MG WMG WM G

SESSION 3
2 ROUNDS
Reverse HYPEREXTENSION 10 reps
Duck Walk 10 reps
PVC Rack Hip Muscle Clean 6 reps
CLUSTER LIGHT
3 sets × 3 reps

CLEAN&JERK
3 sets × 1+1 reps @ 85-90% of max C&J,
1 set × 1+1 rep @ 95% of max C&J

Back SQUAT
3 sets × 2 reps @ 75% of max Back SQUAT
10
WEEK
/10
TAPERING
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 1
2 ROUNDS
HYPEREXTENSION 10 reps
Gakk SQUAT 10 reps

Muscle SNATCH LIGHT

3 sets × 3 reps

Power SNATCH + SNATCH

4 sets × 1+1 reps @ 75-85% of max Snatch

Front SQUAT
3 sets × 2 reps @ 90% of max C&J
10
WEEK
/10
TAPERING
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 2
2 ROUNDS
SUPERMAN 12 reps
Split Squat 4+4 reps

Muscle SNATCH narrow grip LIGHT

3 sets × 3 reps

SNATCH
3 sets × 2 reps @ 70-75% ocax Snatch

CLEAN&JERK
3 sets × 1+1 reps @ 65-70% of max C&J
10
WEEK
/10
TAPERING
WL CF
GENERAL WARMUP
POST WORKOUT STRETCHING

Day 1 Day 2 Day 3 Day 4 Day 5

M GW MGW MG W

SESSION 3
2 ROUNDS
HYPEREXTENSION 10 reps
Gakk SQUAT 10 reps

SNATCH
3 sets × 1 rep @ 85-90% of max Snatch

CLEAN&JERK
2 sets × 1+1 reps @ 70-75% of max C&J

Back SQUAT
3 sets × 3 reps @ 50% of max Back SQUAT
Bonus PR GENERAL WARMUP
week SESSIONS WL CF POST WORKOUT STRETCHING

С&J PR
Session

SNATCH of max Snatch

50%
2-3
2

CLEAN & JERK of max C&J

50% 60% 70% 75%
2; 1; 2; 1;
2+2 2+2 1+1 1+1
80% 85% 90% 95%
2; 1; 1; 1;
1+1 1+1 1+1 1+1
97% 100% 102%
1; 1; 1;
1+1 1+1 1+1
Bonus PR GENERAL WARMUP
week SESSIONS WL CF POST WORKOUT STRETCHING

Recovery
Session

SNATCH of max Snatch

up to 40%
2-3
2

Back SQUAT
2 sets × 3 reps @ 50% of max Back SQUAT
Bonus PR GENERAL WARMUP
week SESSIONS WL CF POST WORKOUT STRETCHING

SNATCH PR
Session

SNATCH of max Snatch

50% 60% 65% 70%
2; 1; 1; 2;
3 2 2 2
75% 80% 85% 90%
1; 2; 1; 1-2;
2 1 1 2
95% 97% 100% 102%
2; 1; 1; 2;
1 1 1 1
Bonus COMPETITION GENERAL WARMUP
week WL CF POST WORKOUT STRETCHING

SESSION 1

SNATCH of max Snatch

50% 60%
3; 3-4
2 1

CLEAN & JERK of max C&J

50% 60% 65% 70%
2; 1; 2; 1;
2+2 1+1 1+1 1+1
75 - 80%
1 - 2;
1+1
Bonus COMPETITION GENERAL WARMUP
week WL CF POST WORKOUT STRETCHING

SESSION 2

SNATCH of max Snatch

50% 60% 65% 70%
2; 1; 1; 3;
2 1 1 1

CLEAN & JERK of max C&J

50% 60%
2; 1-2
2 1

Back SQUAT of max Back SQUAT

50%
1-2
2
Bonus COMPETITION GENERAL WARMUP
week WL CF POST WORKOUT STRETCHING

Competition DAY

SNATCH of max Snatch

50% 60% 65% 70%
2; 1; 2; 1;
2 1 1 2
75% 80% 85% 90%
2; 1; 1; 1-2;
1 2 1 1
95% 97% 100% 102%
1; 1; 1; 1;
1 1 1 1

CLEAN & JERK of max C&J

50% 60% 70% 75%
2; 1; 2; 1;
2+2 2+2 1+1 1+1
80% 85% 90% 95%
2; 1; 1; 1;
1+1 1+1 1+1 1+1
97% 100% 102%
1; 1; 1;
1+1 1+1 1+1