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Snatch 70 This is a 12-week cycle very similar to what Greg Everett used to train
for the 2014 American Open. It uses RMs and back-off sets with
Clean & Jerk 80 much of the work to allow a lot of flexibility in loading and very hard
work if you're ambitious. It also has a good amount of positional
Clean 80 strength work for the lifts and training for leg explosivess. The cycle
finishes with a full 4-week competition mesocycle with plenty of heavy
Jerk 80
single snatch and clean & jerk for max testing or competition.
Power Snatch 60
Volume: High
Power Clean 80 Intensity: Adjustable
Power Jerk 75 Good For:
75
Back Squat 100 Squat strength
Pulling strength
Front Squat 90 Overhead strength
Leg explosiveness
Overhead Squat 70 Unilateral leg strength/stability
Turnover strength
Snatch Balance 70
Push Press 70 Notes:
RM 95% 90%
Push Press + Pause Jerk - 5+1 (% of
70 60 58 55 0 0 0 0 0 0 0 0 18 93%
RM)
6 6 6
RM 95% 90%
Back Squat (% of RM) 100 80 75 73 0 0 0 0 0 0 0 0 15 93%
5 5 5
0 0
0 0
RM 95% 90%
Snatch High-Pull + Power Snatch +
70 55 53 50 0 0 0 0 0 0 0 0 9 93%
Hang Snatch (knee) - 1+1+1 (% of RM)
3 3 3
RM 95% 90%
Halting Snatch Deadlift (upper thigh) 70 80 75 73 0 0 0 0 0 0 0 0 15 93%
5 5 5
0 0
0 0
RM 95% 90%
Snatch Push Press + Overhead Squat -
70 60 58 55 0 0 0 0 0 0 0 0 18 93%
5+1 (% of RM)
6 6 6
RM 95% 90%
Pause Back Squat 100 0 0 0 0 0 0 0 0 15 93%
5 5 5
RM 95% 90%
Press 50 50 50 15 93%
5 5 5
0 0
0 0
RM 95% 90%
Clean High-Pull + Power Clean + Hang
80 0 0 0 0 0 0 0 0 9 93%
Clean (knee) - 1+1+1 (% of RM)
3 3 3
RM 95% 90%
Halting Clean Deadlift (upper thigh) 80 0 0 0 0 0 0 0 0 15 93%
5 5 5
Good Morning 0 15
5 5 5
0 0
0 0
RM 95% 90%
Segment Snatch (knee) + Overhead
70 0 0 0 0 0 0 0 0 6 93%
Squat - 1+1 (% of RM)
2 2 2
RM 95% 90%
Segment Clean (knee) + Jerk Drive +
80 0 0 0 0 0 0 0 0 15 93%
Jerk - 1+3+1 (% of RM)
5 5 5
RM 95% 90%
Front Squat 90 0 0 0 0 0 0 0 0 9 93%
3 3 3
Stiff-Legged Deadlift 15
5 5 5
0 0
0 0
RM 95% 90%
Push Press + Pause Jerk - 5+1 (% of
70 0 0 0 0 0 0 0 0 18 93%
RM)
6 6 6
RM 95% 90%
Back Squat (% of RM) 100 0 0 0 0 0 0 0 0 15 93%
5 5 5
0 0
0 0
RM 95% 90%
Snatch High-Pull + Power Snatch +
70 0 0 0 0 0 0 0 0 9 93%
Hang Snatch (knee) - 1+1+1 (% of RM)
3 3 3
RM 95% 90%
Halting Snatch Deadlift (upper thigh) 70 0 0 0 0 0 0 0 0 15 93%
5 5 5
Stiff-Legged Deadlift 0 15
5 5 5
0 0
0 0
RM 95% 90%
Snatch Push Press + Overhead Squat -
70 0 0 0 0 0 0 0 0 18 93%
5+1 (% of RM)
6 6 6
RM 95% 90%
Pause Back Squat 100 0 0 0 0 0 0 0 0 15 93%
5 5 5
RM 95% 90%
Press 15 93%
5 5 5
0 0
0 0
RM 95% 90%
Clean High-Pull + Power Clean + Hang
80 0 0 0 0 0 0 0 0 9 93%
Clean (knee) - 1+1+1 (% of RM)
3 3 3
RM 95% 90%
Halting Clean Deadlift (upper thigh) 80 0 0 0 0 0 0 0 0 15 93%
5 5 5
Good Morning 0 15
5 5 5
0 0
0 0
RM 95% 90%
Segment Snatch (knee) + Overhead
70 0 0 0 0 0 0 0 0 6 93%
Squat - 1+1 (% of RM)
2 2 2
RM 95% 90%
Segment Clean (knee) + Jerk Drive +
80 0 0 0 0 0 0 0 0 15 93%
Jerk - 1+3+1 (% of RM)
5 5 5
RM 95% 90%
Front Squat 90 0 0 0 0 0 0 0 0 9 93%
3 3 3
Stiff-Legged Deadlift 15
5 5 5
0 0
0 0
RM 95% 90%
Push Press + Pause Jerk - 5+1 (% of
70 0 0 0 0 0 0 0 0 18 93%
RM)
6 6 6
RM 95% 90%
Back Squat (% of RM) 100 0 0 0 0 0 0 0 0 15 93%
5 5 5
0 0
0 0
RM 95% 90%
Snatch High-Pull + Power Snatch +
70 0 0 0 0 0 0 0 0 9 93%
Hang Snatch (knee) - 1+1+1 (% of RM)
3 3 3
RM 95% 90%
Halting Snatch Deadlift (upper thigh) 70 0 0 0 0 0 0 0 0 15 93%
5 5 5
Stiff-Legged Deadlift 0 15
5 5 5
0 0
0 0
RM 95% 90%
Snatch Push Press + Overhead Squat -
70 0 0 0 0 0 0 0 0 18 93%
5+1 (% of RM)
6 6 6
RM 95% 90%
Pause Back Squat 100 0 0 0 0 0 0 0 0 15 93%
5 5 5
RM 95% 90%
Press 15 93%
5 5 5
0 0
0 0
RM 95% 90%
Clean High-Pull + Power Clean + Hang
80 0 0 0 0 0 0 0 0 9 93%
Clean (knee) - 1+1+1 (% of RM)
3 3 3
RM 95% 90%
Halting Clean Deadlift (upper thigh) 80 0 0 0 0 0 0 0 0 15 93%
5 5 5
Good Morning 0 15
5 5 5
0 0
0 0
RM 95% 90%
Segment Snatch (knee) + Overhead
70 0 0 0 0 0 0 0 0 6 93%
Squat - 1+1 (% of RM)
2 2 2
RM 95% 90%
Segment Clean (knee) + Jerk Drive +
80 0 0 0 0 0 0 0 0 15 93%
Jerk - 1+3+1 (% of RM)
5 5 5
RM 95% 90%
Front Squat 90 0 0 0 0 0 0 0 0 9 93%
3 3 3
Stiff-Legged Deadlift 15
5 5 5
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
RM 95% 90%
Power Jerk + Jerk - 1+1 (% of RM) 80 0 0 0 0 0 0 0 0 6 93%
2 2 2
RM 95% 90%
Back Squat (% of RM) 100 0 0 0 0 0 0 0 0 9 93%
3 3 3
0 0
0 0
RM 95% 90%
Snatch Pull + Snatch - 1+1 (% of RM) 70 0 0 0 0 0 0 0 0 6 93%
2 2 2
RM 95% 90%
Snatch Pull on Riser (% of RM) 70 0 0 0 0 0 0 0 0 9 93%
3 3 3
Stiff-Legged Deadlift 0 12
4 4 4
0 0
0 0
RM 95% 90%
Snatch Balance + Overhead Squat -
70 0 0 0 0 0 0 0 0 6 93%
1+1 (% of RM)
2 2 2
RM 95% 90%
Pause Back Squat (% of RM) 100 0 0 0 0 0 0 0 0 9 93%
3 3 3
RM 95% 90%
Press (% of RM) 9 93%
3 3 3
0 0
0 0
RM 95% 90%
Clean Pull + Hang Clean (knee) - 1+1
80 0 0 0 0 0 0 0 0 6 93%
(% of RM)
2 2 2
RM 95% 90%
Clean Pull on Riser (% of RM) 80 0 0 0 0 0 0 0 0 9 93%
3 3 3
Good Morning 0 12
4 4 4
0 0
0 0
RM 95% 90%
Segment Snatch (knee) + Snatch
70 0 0 0 0 0 0 0 0 6 93%
Balance - 1+1 (% of RM)
2 2 2
RM 95% 90%
Clean + Power Jerk + Jerk - 1+1+1 (%
80 0 0 0 0 0 0 0 0 9 93%
of RM)
3 3 3
RM 95% 90%
Front Squat 90 0 0 0 0 0 0 0 0 6 93%
2 2 2
Stiff-Legged Deadlift 12
4 4 4
0 0
0 0
RM 95% 90%
Power Jerk + Jerk - 1+1 (% of RM) 80 0 0 0 0 0 0 0 0 6 93%
2 2 2
RM 95% 90%
Back Squat (% of RM) 100 0 0 0 0 0 0 0 0 9 93%
3 3 3
0 0
0 0
RM 95% 90%
Snatch Pull + Snatch - 1+1 (% of RM) 70 0 0 0 0 0 0 0 0 6 93%
2 2 2
RM 95% 90%
Snatch Pull on Riser (% of RM) 70 0 0 0 0 0 0 0 0 9 93%
3 3 3
Stiff-Legged Deadlift 0 12
4 4 4
0 0
0 0
RM 95% 90%
Snatch Balance + Overhead Squat -
70 0 0 0 0 0 0 0 0 6 93%
1+1 (% of RM)
2 2 2
RM 95% 90%
Pause Back Squat (% of RM) 100 0 0 0 0 0 0 0 0 9 93%
3 3 3
RM 95% 90%
Press (% of RM) 9 93%
3 3 3
0 0
0 0
RM 95% 90%
Clean Pull + Hang Clean (knee) - 1+1
80 0 0 0 0 0 0 0 0 6 93%
(% of RM)
2 2 2
RM 95% 90%
Clean Pull on Riser (% of RM) 80 0 0 0 0 0 0 0 0 9 93%
3 3 3
Good Morning 0 12
4 4 4
0 0
0 0
RM 95% 90%
Segment Snatch (knee) + Snatch
70 0 0 0 0 0 0 0 0 6 93%
Balance - 1+1 (% of RM)
2 2 2
RM 95% 90%
Clean + Power Jerk + Jerk - 1+1+1 (%
80 0 0 0 0 0 0 0 0 9 93%
of RM)
3 3 3
RM 95% 90%
Front Squat 90 0 0 0 0 0 0 0 0 6 93%
2 2 2
Stiff-Legged Deadlift 12
4 4 4
0 0
0 0
RM 95% 90%
Power Jerk + Jerk - 1+1 (% of RM 80 0 0 0 0 0 0 0 0 6 93%
2 2 2
RM 95% 90%
Back Squat (% of RM) 100 0 0 0 0 0 0 0 0 9 93%
3 3 3
0 0
0 0
RM 95% 90%
Snatch Pull + Snatch - 1+1 (% of RM) 70 0 0 0 0 0 0 0 0 6 93%
2 2 2
RM 95% 90%
Snatch Pull on Riser (% of RM) 70 0 0 0 0 0 0 0 0 9 93%
3 3 3
Stiff-Legged Deadlift 0 12
4 4 4
0 0
0 0
RM 95% 90%
Snatch Balance + Overhead Squat -
70 0 0 0 0 0 0 0 0 6 93%
1+1 (% of RM)
2 2 2
RM 95% 90%
Pause Back Squat (% of RM) 100 0 0 0 0 0 0 0 0 9 93%
3 3 3
RM 95% 90%
Press (% of RM) 9 93%
3 3 3
0 0
0 0
RM 95% 90%
Clean Pull + Hang Clean (knee) - 1+1
80 0 0 0 0 0 0 0 0 6 93%
(% of RM)
2 2 2
RM 95% 90%
Clean Pull on Riser (% of RM) 80 0 0 0 0 0 0 0 0 9 93%
3 3 3
Good Morning 0 12
4 4 4
0 0
0 0
RM 95% 90%
Segment Snatch (knee) + Snatch
70 0 0 0 0 0 0 0 0 6 93%
Balance - 1+1 (% of RM)
2 2 2
RM 95% 90%
Clean + Power Jerk + Jerk - 1+1+1 (%
80 0 0 0 0 0 0 0 0 9 93%
of RM)
3 3 3
RM 95% 90%
Front Squat 90 0 0 0 0 0 0 0 0 6 93%
2 2 2
Stiff-Legged Deadlift 12
4 4 4
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
HS
Snatch 70 0 0 0 0 0 0 0 0 0 0 1
1
HS
Clean & Jerk - 1+1 80 0 0 0 0 0 0 0 0 0 0 2
2
HS 90% 95%
Back Squat (% of HS) 100 0 0 0 0 0 0 0 0 3 93%
1 1 1
0 0
0 0
0 0
0 0
HS 90% 90%
Snatch (% of HS) 70 0 0 0 0 0 0 0 0 3 90%
1 1 1
HS 90% 90%
Clean & Jerk - 1+1 (% of HS) 80 0 0 0 0 0 0 0 0 6 90%
2 2 2
HS 90% 90%
Front Squat (% of HS) 90 0 0 0 0 0 0 0 0 3 90%
1 1 1
0 0
0 0
HS 90% 90%
Dip Snatch (% of HS) 70 0 0 0 0 0 0 0 0 3 90%
1 1 1
HS 90% 90%
Power Clean + Power Jerk - 1+1 (% of
80 0 0 0 0 0 0 0 0 6 90%
HS)
2 2 2
0 0
0 0
0 0
0 0
0 0
HS 90%
Snatch 70 63 0 0 0 0 0 0 0 0 0 2 90%
1 1
HS 90%
Clean & Jerk - 1+1 80 72 0 0 0 0 0 0 0 0 0 4 90%
2 2
HS 90%
Back Squat 100 90 0 0 0 0 0 0 0 0 0 3 90%
1 2
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0
MAX
Snatch 70 ### 0 0 0 0 0 0 0 0 0 0 1
1
MAX
Clean & Jerk - 1+1 80 ### 0 0 0 0 0 0 0 0 0 0 2
2
HS
Front Squat 90 ### 0 0 0 0 0 0 0 0 0 0 1
1
0 0
0 0