Strongman + Olympic + Powerlifting

Tuesday Snatch Day Press Volume

Muscle Snatch Pause at knee Complex

Snatch 90 Log Push Press 3 RM Snatch Pull 100

Snatch Pull 60% x 3 x 8 (60s) Snatch pull 110% x 3 x 4 log 75% 5 x 5

Squat 80-83 x 2 x 10 Front Squat 85-90 x 2 x 2 Front Squat 75- 80% x 3 x 5

Wednesday Optional Optional Optional Optional Optional

Snatch 70 Snatch 60 Snatch 65

Clean and Jerk Clean and Jerk Clean and Jerk

Thursday Volume Power

FS + Jerk 90- 95% x 1 x 4 BTN PJ + PJ 70-75 x (2+1) x 5 Box CLn +Pw Jrk 75-80 x (1+2) x 5

Sn PP/ BL + OHS TOR Complex Drop Snatch

Close Grip Close Grip Close Grip

Sled Push Hurricane Sprinting

Saturday Clean and Jerk Power 3 Intensity

Sn 75% x 15 EMOM SN 85 x 1 x 8 (90s) Sn 95 x 1 x 3

Cln + Jrk 75% x 10 EMOM Cln + Jrk 85 x 1 x 6 (120s) Clean and Jerk 95 x 1 x 2

Farmers Clean Pull 100 x 3 x 4 Farmers

Back Squat 70-75 x 5 x 5 Back Squat 75-78 x 3 x 10 Back Squat 80-85 x 3 x 3

Stones Front Carry Stones

Sunday Power Bench Day Intensity Volume

70% x 3 x 5 Bench Bench 70-80 x 8-12 x 3-4

EMOM

Incline 70 % x 3 x 3 Incline Incline 70-80 x 8-12 x 2-3

Sprinting
 Tuesday H Week 1 2 3

Snatch Var

Snatch DL

Jerk

Back Squat

Wednesday L 2 3 4

Power Clean and

power Jerk

Clean Pull

Push Press

Jerk Dips

Thursday M Week 1 2 3 4

P Sn

Sn PP

Front Squat

Jerk Rec

Saturday H Week 1 2 3 4

Snatch

Snatch Pull

Clean and Jerk

Clean DL Stones Farmers

Sunday L Week 1 2 3 4

Bench

Pullups

Incline Bench

Curls

Squat, Snatch and Jerk

Jerk will be focus of 3 days
Snatch will be focus of 3 days
Squat will be focus of 3 days

Acessory day is important for bench press

Tues/ conditioning Week 1 2 3

Snatch 70% x 18 EMOM 75% x 18 EMOM 80% x 18 EMOM

C+ Jerk 70% x 12 EMOM 75% x 12 EMOM 80% x 12 EMOM

Hurricane

Weds 2 3 4

Jerk

Front Squat

Strength Acessory Week 1 2 3 4

Sn Var

Sn Pull

Log

Back Squat

Strength Week 1 2 3 4

Snatch

Clean and Jerk

Hinge

Carry

Hypertrophy Week 1 2 3 4

Snatch

Snatch Pull

Clean and Jerk

Clean DL
Monday Week 1 Week 2 Week 3 Week 4 Intensity

Snatch

Snatch ass

Back Squat 70 % x 10x 3 80-85 x 3 x 3

Bro

Wednesday Intensity Power Power Volume Volume

Jerk Jerk 60% x 2 x 12 R 30

Log Push Press Viper Press 60% x 3 x 8 R 60

Snatch DL Snatch HiPull 60% x 3 x 8 R Sn Pull (blocks)

Sprinting Sprinting Sprinting

Thursday Volume Intensity 3 Power

Sn Var

Sn Push Press

Front Squat/ Int 75% x 5 x 5 85-90 x 2 x 2 75-80 x 3 x 5

Bro

Saturday Power Volume 3 Intensity

Snatch

Clean and Jerk

Hinge

Carry

Light Squat 3x
Volume

Sunday Intensity Power 3 Volume

Jerk

Bench

Bro

Sprinting