Day 01 meso 01 wk.

01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Front Squat 3 seconds 5RM
B1: 3 part pausing Power
work up to a triple with
Snatch (floor, knees,
good technique
Power Position)
C1: 3 part pausing work up to a heavy
Snatch Deadlift (floor, triple with good
knees, Power Position) technique
D1: Snatch Grip Push
5RM
Press, behind the neck
E1: Overhead Barbell heavy as possible
Walk (use axle or fat without dropping, 45
gripz if you have them) seconds x 3 sets

Notes

meso 01 WL Beginner to Meet I

Day 02 meso 01 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Back Squat 2 sec 10RM
B1: 3 Part Pausing Power
work up to a triple with
Clean (floor, knees,
good technique
Power Position)
C1: Jerks with 2 sec
pause in the dip and 3RM
catch
D1: 3 part pausing Clean
3RM
Pull
E1: Romanian Deadlift 8RM 90%x8x2
Notes

meso 01 WL Beginner to Meet I

Day 03 meso 01 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
2 sec pause at bottom
A1: Pause Overhead Squat
5RM
B1: Power Position Power
technique 3RM
Snatch
C1: Power Position Power
technique 3RM
Clean
D1: 3 Part Pausing Clean
Deadlift (floor, knees, 5RM
Power Position)
E1: Dumbbell Rows 8RM 90%x8
Notes

meso 01 WL Beginner to Meet I

Day 01 meso 01 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Front Squat 3 seconds 5RM, 90%x5x2
B1: Power Position Power
work up to a 3RM, focus
Snatch (Pockets) +
on technique
Overhead Squat
C1: 3-2-1 Snatch 3RM 90%x3x2, focus on
Deadlift position
D1: Snatch Grip Push
5RM 90%x5x2
Press, behind the neck
heavy as possible
E1: Two Handed Farmer
without dropping, 45
Carry
seconds x 3 sets
Notes

meso 01 WL Beginner to Meet I

Day 02 meso 01 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Back Squat 2 sec 10RM, 90%x10x2
B1: Power Position Power
work up to technical 3RM
Clean + Front Squat
C1: Jerk with 2 sec
3RM 90%x3
pause in dip and catch
D1: 3-2-1 Clean Pull 3RM 90%x3x2
E1: Romanian Deadlift 8RM 90%x8x2
Notes

meso 01 WL Beginner to Meet I

Day 03 meso 01 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Overhead Squat 2 sec pause 5RM, 90%x5x2
B1: Snatch High Pull +
Power Snatch + Overhead to max, 90%x2 sets
Squat
C1: Clean High Pull +
Power Clean + Front to max, 90%x2 sets
Squat
D1: 3-2-1 Clean Deadlift 5RM, 90%x5x2
E1: Dumbell Rows 8RM 90%x8x2
Notes

meso 01 WL Beginner to Meet I

Day 01 meso 01 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Front Squat 2
5RM, 90%x5x2
second
B1: Power Snatch from work up to max, 90%x3
knees + Overhead Squat sets
C1: Snatch Deadlift 3RM, 90%x3x2
D1: Snatch Grip Push
5RM 90%x5x2
Press, behind the neck
E1: Overhead Barbell heavy as possible
Walk (use axle or fat without dropping, 45
gripz if you have them) seconds x 3 sets
Notes

meso 01 WL Beginner to Meet I

Day 02 meso 01 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Back Squat 1 sec 8RM, 90%x8x2
B1: Power Clean from
work up to technical 3RM
knees + Front Squat
C1: Jerk with 1 sec
3RM 90%x3x2sets
pause in dip and catch
D1: Clean Pull 3RM 90%x3x2
E1: Romanian Deadlift 8RM 90%x8x2
Notes

meso 01 WL Beginner to Meet I

Day 03 meso 01 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Overhead Squat 1 sec pause 3RM, 90%x3x2
B1: 2 Snatch Pull +
Power Snatch + Overhead to max, 90%x2 sets
Squat
C1 Clean Pull + Power
Clean + Front Squat + to max, 90%x2 sets
Jerk
D1: Clean Deadlift 3RM, 90%x3x2
E1: Dumbell Rows 8RM 90%x8x2
Notes

meso 01 WL Beginner to Meet I

Day 01 meso 01 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Front Squat 5RM
B1: Power Snatch +
1RM
Overhead Squat
C1: Snatch Grip Push
5RM
Press, behind the neck,
D1: Overhead Barbell heavy as possible
Walk (use axle or fat without dropping, 45
gripz if you have them) seconds x 3 sets
Notes

meso 01 WL Beginner to Meet I

Day 02 meso 01 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Back Squat 8RM
B1: Power Clean + Front
1RM
Squat
C1: Jerk with 1 sec
1RM
pause in dip and catch
D1: romanian Deadlift 8RM
Notes

meso 01 WL Beginner to Meet I

Day 03 meso 01 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Overhead Squat 1 sec pause 3RM
B1: Power Position
3RM, focus on technique
Snatch
C1: Power Position Clean 3RM, focus on technique
D1: Clean Deadlift 3RM, focus on position
E1: Dumbell Rows 8RM
Notes

meso 01 WL Beginner to Meet I

Day 01 meso 02 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Front Squat 3 sec 3RM, 90%x3
B1: Snatch High Pull +
Power Snatch + Snatch + 3RM, 90%x1 set
Overhead Squat
C1: Snatch Deadlift 3RM, 90%x3
heavy as possible
D1: Snatch Grip Overhead
without dropping, 45
Barbell Walk
seconds x 3 sets
Notes

meso 02 WL Beginner to Meet I

Day 02 meso 02 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Back Squat 2 sec 5RM, 90%x5
B1: Clean High Pull +
Power Clean + Clean + 3RM, 90%x1 set
Front Squat
C1: Jerk with 1 sec
pause in dip and catch
1RM, 90%x1 set
D1: Good Mornings 8RM 90%x8
Notes

meso 02 WL Beginner to Meet I

Day 03 meso 02 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Overhead Squat 1 sec pause 3RM 90%x3
B1: Snatch High Pull +
1RM 90%x1 set
Snatch
C1: Clean High Pull +
1RM 90%x1 set
Cleans + 2 Jerk
D1: Clean Deadlift with
2 second pause below 3RM , 90%x3x2
knee
E1: Barbell Rows 8RM, 90%x8
Notes

meso 02 Beginner to Meet I

Day 01 meso 02 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Front Squat 2 second 1RM, 90%2 sets
B1: Snatch High Pull +
Power Snatch + Snatch + 1RM, 90%x2 sets
Overhead Squat
C1: Snatch Deadlift 3RM, 90%x3x2
heavy as possible
D1: Snatch Grip Overhead
without dropping, 45
Barbell Walk
seconds x 3 sets
Notes

meso 02 WL Beginner to Meet I

Day 02 meso 02 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Pause Back Squat 1 sec 3RM, 90%x3x2
B1: Clean High Pull +
Power Clean + Clean + 1RM, 90%x2 sets
Front Squat
C1: Jerk with 1 sec
1RM, 90%x2 sets
pause in dip and catch
D1: Good Mornings 8RM 90%x8x2
Notes

meso 02 WL Beginner to Meet I

Day 03 meso 02 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
1 sec pause 1RM 90%x2
A1: Pause Overhead Squat
sets
B1: Snatch High Pull +
1RM 90%x2 sets
Snatch
C1: Clean High Pull +
1RM 90%x2 sets
Cleans + 2 Jerk
D1: Clean Deadlift with
1 second pause below 3RM , 90%x3x2
knee
E1: Barbell Rows 5RM, 90%x5x2
Notes

meso 02 WL Beginner to Meet I

Day 01 meso 02 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Front Squat 1RM
B1: 2 Snatch Pull +
1RM, 90%x1 set
Snatch
C1: Snatch Deadlift 3RM, 90%x3
heavy as possible
D1: Snatch Grip Overhead
without dropping, 45
Barbell Walk
seconds x 3 sets
Notes

meso 02 WL Beginner to Meet I

Day 02 meso 02 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Back Squat 1RM
B1: 2 Clean Pull + Clean
1RM, 90%x1 set
+ Jerk
C1: Good Mornings 8RM 90%x8x2

Notes

meso 02 WL Beginner to Meet I

Day 03 meso 02 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Snatch 1RM
B1: Clean + Jerk 1RM
D1: Clean Deadlift 3RM , 90%x3
C1: Barbell Rows 5RM, 90%x5
Notes

meso 02 WL Beginner to Meet I

Day 01 meso 02 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Snatch up to opener
B1: Clean + Jerk up to 90% of opener
70% of last week's 1RM x
C1: Front Squat
3

Notes

meso 02 WL Beginner to Meet I

Day 02 meso 02 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Snatch up to 90% of opener
B1: Clean + Jerk up to 80% of opener
70% of last week's 1RM x
C1: Back Squat
3

Notes

meso 02 WL Beginner to Meet I

Day 03 meso 02 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
A1: Snatch 1RM (3 attempts)
rest 10 minutes
B1: Clean and Jerk 1RM (3 attempts)
or Compete
Notes

meso 02 WL Beginner to Meet I