CYCLE 2

12 WEEKS

WEIGHTLIFTING
 SESSION 1 SESSION 2 SESSION 3

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

EVERY 2’X3 EVERY 2’X3 EVERY 2’X3

3 Hang Power Clean @70% 5 Strict Press @70% 3 Hang Power Snatch @70%
(Drop & Go) (Drop & Go)
EVERY 2’X4
DAILY MAX IN 10’ 3 Push Press @70% DAILY MAX IN 10’
3 Hang Squat Clean from Block 3 Hang Squat Snatch from Block
EVERY 2’X5
EVERY 2’X3 3 Push Jerk @70% EVERY 2’X3
3 reps @85% of Daily Max 3 reps @85% of Daily Max
EVERY 2’X3 à 5
EVERY 2’X3 1 Balance Snatch + 3 OHS EVERY 2’X3
1 Clean Pull + 3 Low Hang Clean High 1 Snatch Pull + 3 Low Hang Snatch
Pull @100% of Daily Max 5 SET R1’30 High Pull @100% of Daily Max
10 Front Raise + 10 Lat Raise + 10
EVERY 2’30X5 Reverse Fly EVERY 2’30X5
5 Pause 1sec Front Squat @70% 5 Pause 1sec Back Squat @70%

EVERY 2’X3 EVERY 2’X3

10 Front Squat @50% 10 Back Squat @50%

3 SET R1’30 3 SET R1’30

10 Split Squat DB’s/ Leg 20 Walking Lunge Bar Front Rack
 SESSION 4 SESSION 5 SESSION 6

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

EVERY 2’X3 EVERY 2’X3 EVERY 2’X3

2 Hang Power Clean @75-80% 4 Strict Press @75% 2 Hang Power Snatch @75-80%
(Drop & Go) (Drop & Go)
EVERY 2’X4
DAILY MAX IN 10’ 2 Push Press @80% DAILY MAX IN 10’
2 Hang Squat Clean from Block 2 Hang Squat Snatch from Block
EVERY 2’X5
EVERY 2’X3 2 Push Jerk @80% EVERY 2’X3
2 reps @90% of Daily Max 2 reps @90% of Daily Max
EVERY 2’X3 à 5
EVERY 2’X3 1 Balance Snatch + 2 OHS EVERY 2’X3
1 Clean Pull + 2 Low Hang Clean High (+ lourd) 1 Snatch Pull + 2 Low Hang Snatch
Pull @100% of Daily Max High Pull @100% of Daily Max
5 SET R1’30
EVERY 2’30X5 10 Front Raise + 10 Lat Raise + 10 EVERY 2’30X5
5 Pause 1sec Front Squat @75% Reverse Fly 5 Pause 1sec Back Squat @75%

EVERY 2’X3 EVERY 2’X3

10 Front Squat @55% 10 Back Squat @55%

3 SET R1’30 3 SET R1’30

8 Split Squat DB’s/ Leg 16 Walking Lunge Bar Front Rack
(+ lourd) (+ lourd)
 SESSION 7 SESSION 8 SESSION 9

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

EMOM 6’ EVERY 2’X3 EMOM 6’

1 Hang Power Clean @80-90% 3 Strict Press @80-85% 1 Hang Power Snatch @80-90%

DAILY MAX IN 10’ EMOM 8’ DAILY MAX IN 10’

1 Hang Squat Clean from Block 1 Push Press @START 80% 1 Hang Squat Snatch from Block

EVERY 2’X3 EMOM 6’ EVERY 2’X3

1 reps @95% of Daily Max 1 Push Jerk @START 80% 1 reps @95% of Daily Max

EVERY 2’X3 EMOM 5’ EVERY 2’X3

1 Clean Pull + 1 Low Hang Clean High 1 Balance Snatch + 1 OHS 1 Snatch Pull + 1 Low Hang Snatch
Pull @100% of Daily Max (+ lourd) High Pull @100% of Daily Max

EVERY 2’30X5 5 SET R1’30 EVERY 2’30X5

5 Front Squat @80% 10 Front Raise + 10 Lat Raise + 10 5 Back Squat @80%
Reverse Fly
EVERY 2’X3 EVERY 2’X3
10 Front Squat @60% 10 Back Squat @60%

3 SET R1’30 3 SET R1’30

6 Split Squat DB’s/ Leg 12 Walking Lunge Bar Front Rack
(+ lourd) (+ lourd)
 SESSION 10 SESSION 11 SESSION 12

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

EMOM 10’ EVERY 1’30X10 EMOM 10’

1 Power Clean + 1 Hang Squat Clean + 1 Strict Press + 2 Push Press + 3 Push 1 Power Snatch + 1 Hang Squat Snatch
DROP + 1 Squat Clean + 1 Front Squat Jerk @70-75% of Strict Press + DROP + 1 Squat Snatch + 1 OHS
@60-65% @60-65%
EMOM 10’
EVERY 2’X5 1 Balance Snatch + 1 OHS EVERY 2’X5
1 Squat Clean + 1 Front Squat @70- (LIGHT WEIGHT) 1 Squat Snatch + 1 OHS @70-75%
75%
5 SET R1’30 EVERY 2’X5
EVERY 2’X5 12 Curl Biceps DB’s alt + 12 Extension 10 Back Squat @40%
10 Front Squat @40% Triceps Front DB’s

NOT FOR TIME

100 Band Pull Apart
100 Band Face Pull
 SESSION 13 SESSION 14 SESSION 15

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

EVERY 2’X5 EVERY 2’X5

EVERY 2’X3 3 Low Hang Power Snatch @75%
3 Low Hang Power Clean @75% 5 Strict Press @75%
(Drop & Go) (Drop & Go)

DAILY MAX IN 10’ DAILY MAX IN 10’

DAILY MAX IN 10’
2 Push Press + 3 Push Jerk 3 Low Hang Squat Snatch from Block
3 Low Hang Squat Clean from Block
EVERY 2’X3 EVERY 2’X3
EVERY 2’X3
2 Push Press + 3 Push Jerk @85% of 3 reps @85% of Daily Max
3 reps @85% of Daily Max
Daily Max

EVERY 2’X3 EVERY 2’X3

EVERY 2’X3 à 5 5 Hang Snatch High Pull @100% of
5 Hang Clean High Pull @100% of
3 OHS @80% of Snatch Daily Max
Daily Max
5 SET R1’30 EVERY 2’30X5
EVERY 2’30X5
10 Front Raise + 10 Lat Raise + 10 5 Back Squat @83%
5 Front Squat @83%
Reverse Fly

EVERY 2’X3 EVERY 2’X3

10 Front Squat @60% 10 Back Squat @60%

3 SET R1’30 3 SET R1’30

10 Split Squat DB’s/ Leg 20 Walking Lunge Bar Front Rack
 SESSION 16
CLEAN + FRONT SQUAT
EVERY 2’X5
2 Low Hang Power Clean @75%
(Drop & Go)
DAILY MAX IN 10’
2 Low Hang Squat Clean from Block
EVERY 2’X3
2 reps @85% of Daily Max
EVERY 2’X3
1 Clean Pull + 3 Low Hang Clean High
Pull @100% of Daily Max
EVERY 2’30X5
5 Front Squat @85%
EVERY 2’X3
10 Front Squat @65%
3 SET R1’30
8 Split Squat DB’s/ Leg
(+ lourd)
SESSION 17 SESSION 18
PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT
EVERY 2’X3 EVERY 2’X5
4 Strict Press @80% 2 Low Hang Power Snatch @75%
(Drop & Go)
DAILY MAX IN 10’
2 Push Press + 2 Push Jerk DAILY MAX IN 10’
2 Low Hang Squat Snatch from Block
EVERY 2’X3
2 Push Press + 2 Push Jerk @85% of EVERY 2’X3
2 reps @85% of Daily Max
Daily Max
EVERY 2’X3 à 5 EVERY 2’X3
1 Snatch Pull + 3 Low Hang Snatch
2 OHS @85-90% of Snatch
High Pull @100% of Daily Max
5 SET R1’30
EVERY 2’30X5
10 Front Raise + 10 Lat Raise + 10
5 Back Squat @85%
Reverse Fly
EVERY 2’X3
10 Back Squat @65%
3 SET R1’30
16 Walking Lunge Bar Front Rack
(+ lourd)
 SESSION 19 SESSION 20 SESSION 21

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

EMOM 6’ EVERY 2’X3 EMOM 6’

1 Low Hang Power Clean @80-90% 3 Strict Press @80-85% 1 Hang Power Snatch @80-90%

DAILY MAX IN 10’ EMOM 8’ DAILY MAX IN 10’

1 Low Hang Squat Clean from Block 1 Push Press @START 80% 1 Hang Squat Snatch from Block

EVERY 2’X3 EMOM 6’ EVERY 2’X3

1 reps @95% of Daily Max 1 Push Jerk @START 80% 1 reps @95% of Daily Max

EVERY 2’X3 EMOM 5’ EVERY 2’X3

3 Low Hang Clean High Pull @100% of 1 OHS @95-100% of Snatch 3 Low Hang Snatch High Pull @100%
Daily Max of Daily Max
5 SET R1’30
EVERY 2’30X5 10 Front Raise + 10 Lat Raise + 10 EVERY 2’30X5
5 Front Squat @87% Reverse Fly 5 Back Squat @87%

EVERY 2’X3 EVERY 2’X3

10 Front Squat @70% 10 Back Squat @70%

3 SET R1’30 3 SET R1’30

6 Split Squat DB’s/ Leg 12 Walking Lunge Bar Front Rack
(+ lourd) (+ lourd)
 SESSION 22 SESSION 23 SESSION 24

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

EMOM 10’ EVERY 1’30X10 EMOM 10’

1 Power Clean + 1 Squat Clean + 1 3 Push Press + 3 Push Jerk @60-70% of 1 Power Snatch + 1 Squat Snatch + 1
Front Squat @60-65% Push Press OHS @60-65%

EMOM 10’ EMOM 10’ EMOM 10’

1 Squat Clean @70-75% 1 Balance Snatch + 1 OHS 1 Squat Snatch @70-75%
(LIGHT WEIGHT)
EVERY 2’X5 EVERY 2’X5
10 Front Squat @40% 5 SET R1’30 10 Back Squat @40%
12 Curl Biceps DB’s alt + 12 Extension
Triceps Front DB’s

NOT FOR TIME

100 Band Pull Apart
100 Band Face Pull
 SESSION 25 SESSION 26 SESSION 27

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

EVERY 2’X5 EVERY 2’X3 EVERY 2’X5

3 Power Clean @80-85%
(Drop & Go)
DAILY MAX IN 10’
3 Squat Clean Drop & Go
EVERY 2’X3
3 reps @90% of Daily Max
3 Strict Press @85%
DAILY MAX IN 10’
3 Push Press + 3 Push Jerk
EVERY 2’X3
2 Push Press + 3 Push Jerk @90% of
Daily Max
3 Power Snatch @80-85%
(Drop & Go)
DAILY MAX IN 10’
3 Squat Snatch Drop & Go
EVERY 2’X3
3 reps @90% of Daily Max

EVERY 2’X3 EVERY 2’X3 à 5 EVERY 2’X3

5 Hang Clean High Pull @100% of 3 OHS @85-90% of Snatch 5 Hang Snatch High Pull @100% of
Daily Max Daily Max
5 SET R1’30
EVERY 2’30X5 10 Front Raise + 10 Lat Raise + 10 EVERY 2’30X5
3 Front Squat @85% Reverse Fly 3 Back Squat @85%

EVERY 2’X3 EVERY 2’X3

10 Front Squat @60% 10 Back Squat @60%

3 SET R1’30 3 SET R1’30

10 Split Squat DB’s/ Leg 20 Walking Lunge Bar Front Rack
 SESSION 28 SESSION 29 SESSION 30

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

EVERY 2’X5 EVERY 2’X3 EVERY 2’X5

2 Power Clean @85-90%
(Drop & Go)
DAILY MAX IN 10’
2 Squat Clean Drop & Go
EVERY 2’X3
2 reps @90% of Daily Max
3 Strict Press @87%
DAILY MAX IN 10’
2 Push Press + 2 Push Jerk
EVERY 2’X3
2 Push Press + 2 Push Jerk @90% of
Daily Max
2 Power Snatch @85-90%
(Drop & Go)
DAILY MAX IN 10’
2 Squat Snatch Drop & Go
EVERY 2’X3
2 reps @90% of Daily Max

EVERY 2’X3 EVERY 2’X3 à 5 EVERY 2’X3

5 Clean Pull @100% of Daily Max 2 OHS @90-95% of Snatch 5 Snatch High Pull @100% of Daily
Max
EVERY 2’30X5 5 SET R1’30
3 Front Squat @87% 10 Front Raise + 10 Lat Raise + 10 EVERY 2’30X5
Reverse Fly 3 Back Squat @87%
EVERY 2’X3
10 Front Squat @65% EVERY 2’X3
10 Back Squat @65%
3 SET R1’30
8 Split Squat DB’s/ Leg 3 SET R1’30
(+ lourd) 16 Walking Lunge Bar Front Rack
(+ lourd)
 SESSION 31 SESSION 32 SESSION 33

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

EMOM 6’ EVERY 2’X3 EMOM 6’

1 Power Clean @90-95% 3 Strict Press @90% 1 Power Snatch @90-95%

DAILY MAX IN 10’ DAILY MAX IN 10’ DAILY MAX IN 10’

1 Squat Clean 1 Push Press + 1 Push Jerk 1 Squat Snatch

EVERY 2’X3 EVERY 2’X3 EVERY 2’X3

1 reps @95% of Daily Max 1 Push Press + 1 Push Jerk @90% of 1 reps @95% of Daily Max
Daily Max
EVERY 2’30X5 EVERY 2’30X5
3 Front Squat @90% DAILY MAX IN 10’ 3 Back Squat @90%
1 OHS
EVERY 2’X3 EVERY 2’X3
10 Front Squat @70% 5 SET R1’30 10 Back Squat @70%
10 Front Raise + 10 Lat Raise + 10
3 SET R1’30 Reverse Fly 3 SET R1’30
6 Split Squat DB’s/ Leg 12 Walking Lunge Bar Front Rack
(+ lourd) (+ lourd)
 SESSION 34 SESSION 35 SESSION 36

CLEAN + FRONT SQUAT PRESS + OVERHEAD SQUAT SNATCH + BACK SQUAT

DAILY MAX IN 10’ DAILY MAX IN 10’ DAILY MAX IN 10’

1 Power Clean 1 Strict Press 1 Power Snatch

EMOM 10’ DAILY MAX IN 8’ EMOM 10’

1 Power Clean @85-90% 1 Push Press 1 Power Snatch @85-90%

DAILY MAX IN 10’ DAILY MAX IN 6’ DAILY MAX IN 10’

1 Front Squat 1 Push Jerk 1 Back Squat

NOT FOR TIME

100 Band Pull Apart
100 Band Face Pull