Week One

Monday Morning 1.5 hour session

1. Power Snatch 90% 2 sets x 1, 85% 2 sets x 2
2. Split Jerk from racks 90% 2 sets x 1
3. Front Squat 90%

Monday Afternoon 2.0 hour session

1. Snatch 90%
2. C&J 90%
3. Front Squat 85% 2 sets x 2

Tuesday Morning 1.0 hour session

1. Front squat 90%
2. Power Clean 90% 2 sets x 1

Tuesday Afternoon 1.0 hour session

1. Power Snatch 85% 3 sets x 1
2. Back Squat 80% 3 sets x 1

Wednesday Morning 1.5 hour session

1. Front Squat 90% 2 sets x 1
2. Snatch 85% 2 sets x 1
3. Split Jerk from racks 90% 2 sets x 1

Wednesday Afternoon 2.0 hour session

1. C&J 95% 2 sets x 1
2. Power Snatch 100%
3. Front Squat 100%

Thursday Morning 0.5 hour session

1. Snatch warm up
2. C&J warm up

Friday Morning 1.5 hour session

1. Power Snatch 85% 3 sets x 1
2. Split Jerk from blocks 85% 2 sets x 1
3. Front Squat 90% 2 sets x 1

Friday Afternoon 2.0 hour session

1. Snatch 100%
2. C&J 100%

Saturday Morning 1.0 hour session

1. Power Clean 90% 2 sets x 1
2. Front squat 95%

Week Two

Monday Morning 2.0 hour session

1. Front Squat 90%
2. Power Snatch 95%, 90% 2 sets x 1
3. Split Jerk from racks 90% 3 sets x 1
4. Front Squat 90% 2 sets x 1

Monday Afternoon 2.0 hour session

1. Snatch 95% 3 sets x 1,
2. C&J 95% 2 sets x1
3. Front Squat 100%

Tuesday Morning 1.0 hour session

1. Front squat 90% 3 sets x 1
2. Power Clean 90% 2 sets x 1

Tuesday Afternoon 1.0 hour session

1. Power Snatch 95% 2 sets x 1
2. Back Squat 90% 3 sets x 1

Wednesday Morning 1.5 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1

Wednesday Afternoon 2.0 hour session

1. Front Squat 100%
2. Power Snatch 95% 2 sets x 1
3. C&J 90% 2 sets x 1
4. Back Squat 100%

Thursday Morning
1. Snatch warm up
2. C&J warm up

Friday Morning 1.5 hour session

1. Power Snatch 85% 3 sets x 1
2. Split Jerk from racks 85% 2 sets x 1
3. Front Squat 90% 2 sets x 1
Friday Afternoon 1.5 hour session
1. Snatch 100%
2. C&J 100%

Saturday Morning 1.0 hour session

1. Power Clean 90% 2 sets x 1
2. Front squat 95%

Week Three

Monday Morning 2.0 hour session

1. Front Squat 95%, 90% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95%
4. Front Squat 90% 2 sets x 2

Monday Afternoon 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Clean 90% 3 sets x 1
2. Back Squat 90% 3 sets x 1

Tuesday Afternoon 1.0 hour session

1. Power Snatch 95%
2. Front Squat 95%

Wednesday Morning 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Power Snatch 100%
3. C&J 100%
4. Back Squat 95% 3 sets x 1
Thursday Morning
1. Snatch warm up
2. C&J warm up

Friday Morning 1.5 hour session

1. Power Snatch 85% 3 sets x 1
2. Split Jerk from racks 85% 3 sets x 1
3. Front Squat 95%

Friday Afternoon 2.0 hour session

1. Snatch 100%
2. C&J 100%

Saturday Morning 1.0 hour session

1. Power Clean 95% 3 sets x 1
2. Front squat 100%

Week Four

Monday Morning 2.0 hour session

1. Front Squat 95%, 90% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95%
4. Front Squat 90% 2 sets x 1

Monday Afternoon 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Clean 90% 2 sets x 1
2. Back Squat 90% 2 sets x 1

Tuesday Afternoon 1.0 hour session

1. Power Snatch 95%
2. Front Squat 95%

Wednesday Morning 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Power Snatch 100%
3. C&J 100%
4. Back Squat 95% 3 sets x 1

Thursday Morning
1. Snatch warm up
2. C&J warm up

Friday Morning 1.5 hour session

1. Power Snatch 85% 3 sets x 1
2. Split Jerk from racks 85 % 3 sets x 1
3. Front Squat 95%

Friday Afternoon 2.0 hour session

1. Snatch 100%
2. C&J 100%

Saturday Morning 1.0 hour session

1. Power Clean 95% 3 sets x 1
2. Front squat 100%

Week Five

Monday Morning 2.0 hour session

1. Front Squat 95%, 90% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95%
4. Front Squat 90% 3 sets x 1

Monday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Clean 90% 2 sets x 1
2. 2. Back Squat 90% 2 sets x 1

Tuesday Afternoon 1.0 hour session

1. Power Snatch 95%
2. Front Squat 95%

Wednesday Morning 1.0 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95%
2. Power Snatch 100%
3. C&J 100%
4. Back Squat 95% 2 sets x 1

Thursday Morning 0.5 hour session

1. Snatch warm up
2. C&J warm up

Friday Morning 1.5 hour session

1. Power Snatch 90% 2 sets x 1
2. Split Jerk from racks 90% 2 sets x 1
3. Front Squat 95%

Friday Afternoon 2.0 hour session

1. Snatch 100%
2. C&J 100%

Saturday Morning 1.0 hour session

1. Power Clean 95%
2. Front squat 100%

Week Six

Monday Morning 2.0 hour session

1. Front Squat 95%, 90% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 90% 3 sets x 1

Monday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Clean 95% 2 sets x 1
2. Front Squat 95%

Tuesday Afternoon 1.5 hour session

1. Snatch 90% 3 sets x 1
2. C&J 85% 3 sets x 1
3. Front Squat 90% 2 sets x 1

Wednesday Morning 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 90% 2 sets x 1

Thursday Morning 0.5 hour session

1. Snatch warm up
2. C&J warm up

Friday Morning 1.5 hour session

1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%

Friday Afternoon 2.0 hour session

1. Snatch 100%
2. C&J 100%

Saturday Morning 1.0 hour session

1. Power Clean 95 % 3 sets x 1
2. Front squat 100%

Week Seven

Monday Morning 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 95%
3. C&J 90%
4. Front Squat 90% 2 sets x 2

Monday Afternoon 2.0 hour session

1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Clean 100%
2. Front Squat 95%

Tuesday Afternoon 1.5 hour session

1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1

Wednesday Morning 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 90% 2 sets x 1

Thursday Morning 0.5 hour session

1. Snatch warm up
2. C&J warm up

Friday Morning 1.5 hour session

1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%

Friday Afternoon 2.0 hour session

1. Snatch 100%
2. C&J 100%
Saturday Morning 1.0 hour session
1. Power Clean 95% 3 sets x 1
2. Front squat 100%

Week Eight

Monday Morning 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 95%
3. C&J 90%
4. Front Squat 90% 2 sets x 2

Monday Afternoon 2.0 hour session

1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Clean 100%
2. Front Squat 95%

Tuesday Afternoon 1.5 hour session

1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1

Wednesday Morning 2.0 hour session

1. Front Squat 95% 2 sets x 1
2. Snatch 95%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 90% 2 sets x 1

Thursday Morning 0.5 hour session

1. Snatch warm up
2. C&J warm up
Friday Morning 1.5 hour session
1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%

Friday Afternoon 2.0 hour session

1. Snatch 100%
2. C&J 100%

Saturday Morning 1.5 hour session

1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%

Week Nine

Monday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1

Monday Afternoon 2.0 hour session

1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Snatch 100%
2. Front Squat 95%

Tuesday Afternoon 1.5 hour session

1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1

Wednesday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1

Thursday Morning 1.0 hour session

1. Power Clean 100%
2. Front Squat 100%

Friday Morning 1.5 hour session

1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%

Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100%(P.R. attempts if possible)

Saturday Morning 1.5 hour session

1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%

Week Ten

Monday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1

Monday Afternoon 2.0 hour session

1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Snatch 100%
2. Front Squat 95%
Tuesday Afternoon 1.5 hour session
1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1

Wednesday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1

Thursday Morning 1.0 hour session

1. Power Clean 100%
2. Front Squat 100%

Friday Morning 1.5 hour session

1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%

Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100% (P.R. attempts if possible)

Saturday Morning 1.5 hour session

1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%

Week Eleven

Monday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1
Monday Afternoon 2.0 hour session
1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Snatch 100%
2. Front Squat 95%

Tuesday Afternoon 1.5 hour session

1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1

Wednesday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1

Thursday Morning 1.0 hour session

1. Power Clean 100%
2. Front Squat 100%

Friday Morning 1.5 hour session

1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%

Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100% (P.R. attempts if possible)

Saturday Morning 1.5 hour session

1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%
Week Twelve

Monday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1

Monday Afternoon 2.0 hour session

1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Snatch 100%
2. Front Squat 95%

Tuesday Afternoon 1.5 hour session

1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1

Wednesday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1

Thursday Morning 1.0 hour session

1. Power Clean 100%
2. Front Squat 100%

Friday Morning 1.5 hour session

1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%

Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100% (P.R. attempts if possible)

Saturday Morning 1.5 hour session

1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%

Week Thirteen

Monday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1

Monday Afternoon 2.0 hour session

1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Snatch 100%
2. Front Squat 95%

Tuesday Afternoon 1.5 hour session

1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1

Wednesday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1

Thursday Morning 1.0 hour session

1. Power Clean 100%
2. Front Squat 100%

Friday Morning 1.5 hour session

1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%

Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100% (P.R. attempts if possible)

Saturday Morning 1.5 hour session

1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%

Week Fourteen

Monday Morning 2.0 hour session

1. Front Squat 100%
2. Snatch 100%
3. C&J 90%
4. Front Squat 95% 2 sets x 1

Monday Afternoon 2.0 hour session

1. Front Squat 90% 2 sets x 1
2. Snatch 100%
3. C&J 100%
4. Back Squat 95%

Tuesday Morning 1.0 hour session

1. Power Snatch 100%
2. Front Squat 95%

Tuesday Afternoon 1.5 hour session

1. Snatch 90% 3 sets x 1
2. C&J 90% 3 sets x 1
3. Front Squat 90% 2 sets x 1
Wednesday Morning 2.0 hour session
1. Front Squat 100%
2. Snatch 100%
3. Split Jerk from racks 95% 2 sets x 1
4. Front Squat 100%

Wednesday Afternoon 2.0 hour session

1. Front Squat 95%
2. Snatch 100%
3. C&J 100%
4. Front Squat 95% 2 sets x 1

Thursday Morning 1.0 hour session

1. Power Clean 100%
2. Front Squat 100%

Friday Morning 1.5 hour session

1. Power Snatch 90%
2. Split Jerk from racks 90%
3. Front Squat 95%

Friday Afternoon 2.0 hour session with 30 minutes rest between Snatch and C&J
1. Snatch 100% (P.R. attempts if possible)
2. C&J 100% (P.R. attempts if possible)

Saturday Morning 1.5 hour session

1. Front Squat 90% 2 sets x 1
2. Power Clean 100%
3. Front squat 100%

Week Fifteen

Monday Afternoon 1.5 hour session

1. Snatch 100%
2. C&J 100%
3. Front Squat 100%

Tuesday Afternoon 1.0 hour session

1. Power Snatch 90% 2 sets x 1
2. Front Squat 90%

Wednesday Afternoon 1.5 hour session

1. Snatch 100%
2. C&J 100%
3. Front Squat 95% 2 sets x 1

Thursday Afternoon 0.5 hour session

1. Snatch warm up
2. C&J warm up

Friday Afternoon 1.0 hour session

1. Snatch 100%
2. C&J 90% 2 sets x 1

Saturday Morning 0.45 hour session

1. Power Clean 90%
2. Front squat 90% 2 sets x 1

Week Sixteen

Monday Afternoon 1.5 hour session

1. Snatch 100%
2. C&J 85% 2sets x 1

Wednesday Afternoon 1.5 hour session

1. Snatch 85% 2 sets x 1
2. C&J 80% 2 sets x 1

Friday Afternoon 0.5 hour session

1. Snatch 60% 3 sets x 1
2. C&J 60% 3 sets x 1

Sunday - Competition