Week 3 Day 5

AM
Snatch
3 sets of 1 at 70%

Clean and Jerk
3 sets of 1 at 70%

PM
Snatch Max

Clean and Jerk Max

Week 3 Day 4

No Hook Grip No foot movement snatch
3 sets of 2 reps with good form (light)

Jerks off the blocks
3 sets of 3 reps with good form (light)

Front Squat
2 sets of 2 reps with 3 min rest 88-90%

Week 3 Day 3

AM
Snatch
3 sets of 2 with about 70%

Clean
3 sets of 2 with about 70%

Push Press Bar Behind Neck
3 sets of 4 with 2:30 rest (more weight than last week)


PM
Snatch off the blocks (bar close to knees)
Work up to a heavy triple

Snatch pull high pull+ snatch high pull+ snatch off the blocks
Stay about 20% lighter than snatch off the blocks and work on form

Clean+ clean and jerk off the blocks
work up to a heavy weight

Romanian Deadlifts
2 sets of 10 reps (light)

Week 3 Day 2

Snatch
3 sets of 2 reps with 65%

Clean and Jerk
3 sets of 1 rep  with 65%

Squat
3 sets of 4 reps with 3 min rest with about 86-88%

Week 3 Day 1

AM
Snatch
5 sets of 3 reps with 120sec rest about 75-80%

Clean and Jerk
3 sets of 2 reps with 2 min rest about 75-80%


PM
Snatch
Work up to a heavy double

Low Hang Snatch
3 sets of 3 reps ( about same weight as week 2)

Clean Clean Jerk
More than last week

Clean and jerk x2
3 sets of 2 reps with more than last week

Week 2 Day 5

AM
Snatch
3 sets of 1 at 70%

clean and Jerk
3 sets of 1 at 70%

PM
Snatch Max

Clean and Jerk Max

Week 2 Day 4

No Hook Grip No foot movement snatch
3 sets of 2 reps with good form (light)

Jerks off the blocks
3 sets of 3 reps with good form (light)

Front Squat
3 sets of 3 reps with 3 min rest 86-88%

Week 2 Day 3

AM
Snatch
3 sets of 2 with about 70%

Clean
3 sets of 2 with about 70%

Push Press Bar Behind Neck
3 sets of 5 with 2:30 rest (more weight than last week)


PM
Snatch off the blocks (bar close to knees)
Work up to a heavy double

Snatch pull high pull+ snatch high pull+ snatch off the blocks
Stay about 20% lighter than snatch off the blocks and work on form

Clean+ clean and jerk off the blocks
Work up to a heavy weight

Romanian Deadlifts
2 sets of 5 reps (heavier)

Week 2 Day 2

Snatch
3 sets of 2 reps with 65%

Clean and Jerk
3 sets of 1 rep  with 65%

Squat
3 sets of 5 reps with 3 min rest with about 82-84% 1RM

Week 2 Day 1

AM
Snatch
5 sets of 3 reps with 90 sec rest about 70-75%

Clean and Jerk
3 sets of 2 reps with 2 min rest about 70-75%


PM
Snatch
Work up to a heavy triple

High Hang Snatch
3 sets of 3 reps with more weight than last week

Clean Clean Jerk
try to use more than last week

Clean and jerk x2
3 sets of 2 reps with more than last week

Week 1 Day 5

AM
Snatch
3 sets of 1 at 70%

clean and Jerk
3 sets of 1 at 70%


PM
Snatch Max

Clean and Jerk Max

Week 1 Day 4

No Hook Grip No Foot Movement Snatch
3 sets of 2 reps with good form (light)

Jerks off the blocks
3 sets of 3 reps with good form (light)

Front Squat
3 sets of 4 reps with 3 min rest  84-86%

Week 1 Day 3

AM
Snatch
3 sets of 2 with about 70%

Clean
3 sets of 2 with about 70%

Push Press Bar Behind Neck
3 sets of 6 with 2:30 rest

PM
Snatch off the blocks (bar close to knee height)
Work up to a heavy triple

Snatch pull high pull+ snatch high pull+ snatch off the blocks
Stay about 20% lighter than snatch off the blocks and work on form

Clean+ clean and jerk off the blocks
work up to a heavy weight


Romanian Deadlifts
2 sets of 10 reps (light)

Week 1 Day 2

Snatch
3 sets of 2 reps with 65%

Clean and Jerk
3 sets of 1 rep  with 65%

Squat
3 sets of 6 reps with 3 minutes rest with about 80% 1RM

Week 1 Day 1 Advanced

This is the start of a new program!  It would be good if you have done the two programs prior to this one to help prepare you for the volume of this one.  This program has days where it is training twice a day.  I recommend that you get at least 4 hours between sessions and no more than 6 hours.  The percentages are only recommendations and don't need to be followed exactly +/- 5-10% is fine depending on how your feel that day.


AM
Snatch

3 sets of 3 reps with 90 seconds of rest with about 70% 1RM

Clean and Jerk

3 sets of 2 reps with 2 minutes of rest with about 70% 1RM

PM

Snatch

Work up to a heavy triple

High Hang Snatch

3 sets of 3 reps with about 20% less than what you snatched (work on form)

Clean + Clean & Jerk

Work up to a heavy weight

Clean and Jerk x2

3 sets of 2 reps with about 20% less than Clean + Clean & Jerk