Original starter · 12 weeks
Twelve Week Meet Prep
Arrive at your meet ready to total, with twelve weeks of block-periodized training and a taper week built in.
12weeks
5days a week
60sessions
1059working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 12.
| Measure | Week 1 | Week 12 | Change |
|---|
| Working sets | 114 | 52 | −54% |
|---|
| Total reps | 518 | 138 | −73% |
|---|
| Reps per set | 4.5 | 2.7 | −42% |
|---|
| Average RPE | 6.8 | 6.0 | −12% |
|---|
Week 1
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 2 | 72% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 70% | 03:00 |
|---|
| Snatch pull · % of snatch | 5 × 4 | 90% | 02:30 |
|---|
| Back squat · % of back squat | 5 × 6 | 70% | 03:00 |
|---|
| Back extension | 4 × 8 | RPE 7 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 5 × 3 | 57% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 5 × 3 | 68% | 02:30 |
|---|
| Front squat · % of front squat | 6 × 4 | 70% | 03:00 |
|---|
| Pull-up | 4 × 8 | RPE 7 | 01:30 |
|---|
| Hanging leg raise | 3 × 12 | RPE 6.5 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 5 × 3 | 65% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 5 × 3 | 65% | 02:00 |
|---|
| Clean pull · % of clean | 5 × 4 | 90% | 02:30 |
|---|
| Romanian deadlift | 4 × 8 | RPE 7 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 6.5 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 5 × 3 | 60% | 02:00 |
|---|
| Power clean · % of clean | 5 × 3 | 62% | 02:00 |
|---|
| Push press · % of jerk | 5 × 3 | 56% | 02:30 |
|---|
| Overhead squat · % of snatch | 5 × 3 | 65% | 02:00 |
|---|
| Barbell row | 4 × 8 | RPE 7 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 2 | 74% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 72% | 03:00 |
|---|
| Front squat · % of front squat | 6 × 4 | 72% | 03:00 |
|---|
| Plank · Seconds hold | 3 × 12 | RPE 6.5 | 01:00 |
|---|
Week 2
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 2 | 75% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 73% | 03:00 |
|---|
| Snatch pull · % of snatch | 5 × 4 | 95% | 02:30 |
|---|
| Back squat · % of back squat | 5 × 5 | 73% | 03:00 |
|---|
| Back extension | 4 × 8 | RPE 7.5 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 5 × 3 | 60% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 5 × 3 | 72% | 02:30 |
|---|
| Front squat · % of front squat | 6 × 4 | 73% | 03:00 |
|---|
| Pull-up | 4 × 8 | RPE 7.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 12 | RPE 7 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 5 × 3 | 68% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 5 × 3 | 68% | 02:00 |
|---|
| Clean pull · % of clean | 5 × 4 | 95% | 02:30 |
|---|
| Romanian deadlift | 4 × 8 | RPE 7.5 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 7 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 5 × 3 | 63% | 02:00 |
|---|
| Power clean · % of clean | 5 × 3 | 65% | 02:00 |
|---|
| Push press · % of jerk | 5 × 3 | 60% | 02:30 |
|---|
| Overhead squat · % of snatch | 5 × 3 | 68% | 02:00 |
|---|
| Barbell row | 4 × 8 | RPE 7.5 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 2 | 77% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 75% | 03:00 |
|---|
| Front squat · % of front squat | 6 × 4 | 75% | 03:00 |
|---|
| Plank · Seconds hold | 3 × 12 | RPE 7 | 01:00 |
|---|
Week 3
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 2 | 78% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 76% | 03:00 |
|---|
| Snatch pull · % of snatch | 5 × 3 | 100% | 02:30 |
|---|
| Back squat · % of back squat | 5 × 5 | 76% | 03:00 |
|---|
| Back extension | 4 × 6 | RPE 8 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 5 × 3 | 62% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 5 × 2 | 76% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 4 | 76% | 03:00 |
|---|
| Pull-up | 4 × 6 | RPE 8 | 01:30 |
|---|
| Hanging leg raise | 3 × 15 | RPE 7 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 5 × 3 | 70% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 5 × 3 | 70% | 02:00 |
|---|
| Clean pull · % of clean | 5 × 3 | 100% | 02:30 |
|---|
| Romanian deadlift | 4 × 6 | RPE 8 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 15 | RPE 7 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 5 × 3 | 65% | 02:00 |
|---|
| Power clean · % of clean | 5 × 3 | 67% | 02:00 |
|---|
| Push press · % of jerk | 5 × 2 | 64% | 02:30 |
|---|
| Overhead squat · % of snatch | 5 × 3 | 70% | 02:00 |
|---|
| Barbell row | 4 × 6 | RPE 8 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 2 | 80% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 2 | 78% | 03:00 |
|---|
| Front squat · % of front squat | 5 × 4 | 78% | 03:00 |
|---|
| Plank · Seconds hold | 3 × 15 | RPE 7 | 01:00 |
|---|
Week 4
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 4 × 2 | 68% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 4 × 1 | 68% | 03:00 |
|---|
| Snatch pull · % of snatch | 3 × 3 | 85% | 02:30 |
|---|
| Back squat · % of back squat | 3 × 5 | 62% | 03:00 |
|---|
| Back extension | 2 × 8 | RPE 6 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 3 × 3 | 52% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 3 × 2 | 62% | 02:30 |
|---|
| Front squat · % of front squat | 3 × 4 | 62% | 03:00 |
|---|
| Pull-up | 2 × 8 | RPE 6 | 01:30 |
|---|
| Hanging leg raise | 2 × 10 | RPE 6 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 3 × 3 | 60% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 3 × 3 | 60% | 02:00 |
|---|
| Clean pull · % of clean | 3 × 3 | 85% | 02:30 |
|---|
| Romanian deadlift | 2 × 8 | RPE 6 | 01:30 |
|---|
| Dead bug · Reps per side | 2 × 10 | RPE 6 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 3 × 3 | 55% | 02:00 |
|---|
| Power clean · % of clean | 3 × 3 | 57% | 02:00 |
|---|
| Push press · % of jerk | 3 × 2 | 50% | 02:30 |
|---|
| Overhead squat · % of snatch | 3 × 3 | 60% | 02:00 |
|---|
| Barbell row | 2 × 8 | RPE 6 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 4 × 2 | 70% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 4 × 1 | 70% | 03:00 |
|---|
| Front squat · % of front squat | 3 × 4 | 64% | 03:00 |
|---|
| Plank · Seconds hold | 2 × 10 | RPE 6 | 01:00 |
|---|
Week 5
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 1 | 80% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 6 × 1 | 80% | 03:00 |
|---|
| Snatch pull · % of snatch | 5 × 3 | 105% | 02:30 |
|---|
| Back squat · % of back squat | 5 × 4 | 80% | 03:00 |
|---|
| Back extension | 3 × 8 | RPE 7.5 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 5 × 2 | 64% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 5 × 2 | 80% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 3 | 80% | 03:00 |
|---|
| Pull-up | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 12 | RPE 7 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 5 × 2 | 72% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 5 × 2 | 72% | 02:00 |
|---|
| Clean pull · % of clean | 5 × 3 | 105% | 02:30 |
|---|
| Romanian deadlift | 3 × 8 | RPE 7.5 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 7 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 5 × 2 | 67% | 02:00 |
|---|
| Power clean · % of clean | 5 × 2 | 69% | 02:00 |
|---|
| Push press · % of jerk | 5 × 2 | 68% | 02:30 |
|---|
| Overhead squat · % of snatch | 5 × 2 | 72% | 02:00 |
|---|
| Barbell row | 3 × 8 | RPE 7.5 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 1 | 82% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 6 × 1 | 82% | 03:00 |
|---|
| Front squat · % of front squat | 5 × 3 | 82% | 03:00 |
|---|
| Plank · Seconds hold | 3 × 12 | RPE 7 | 01:00 |
|---|
Week 6
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 1 | 83% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 6 × 1 | 83% | 03:00 |
|---|
| Snatch pull · % of snatch | 4 × 3 | 108% | 02:30 |
|---|
| Back squat · % of back squat | 5 × 3 | 84% | 03:00 |
|---|
| Back extension | 3 × 6 | RPE 8 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 5 × 2 | 67% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 5 × 1 | 84% | 02:30 |
|---|
| Front squat · % of front squat | 5 × 3 | 83% | 03:00 |
|---|
| Pull-up | 3 × 6 | RPE 8 | 01:30 |
|---|
| Hanging leg raise | 3 × 12 | RPE 7.5 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 5 × 2 | 75% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 5 × 2 | 75% | 02:00 |
|---|
| Clean pull · % of clean | 4 × 3 | 108% | 02:30 |
|---|
| Romanian deadlift | 3 × 6 | RPE 8 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 12 | RPE 7.5 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 5 × 2 | 70% | 02:00 |
|---|
| Power clean · % of clean | 5 × 2 | 72% | 02:00 |
|---|
| Push press · % of jerk | 5 × 1 | 72% | 02:30 |
|---|
| Overhead squat · % of snatch | 5 × 2 | 75% | 02:00 |
|---|
| Barbell row | 3 × 6 | RPE 8 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 6 × 1 | 85% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 6 × 1 | 85% | 03:00 |
|---|
| Front squat · % of front squat | 5 × 3 | 85% | 03:00 |
|---|
| Plank · Seconds hold | 3 × 12 | RPE 7.5 | 01:00 |
|---|
Week 7
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 5 × 1 | 86% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 1 | 86% | 03:00 |
|---|
| Snatch pull · % of snatch | 4 × 2 | 110% | 02:30 |
|---|
| Back squat · % of back squat | 4 × 3 | 87% | 03:00 |
|---|
| Back extension | 3 × 6 | RPE 8.5 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 4 × 2 | 70% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 4 × 1 | 88% | 02:30 |
|---|
| Front squat · % of front squat | 4 × 2 | 87% | 03:00 |
|---|
| Pull-up | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Hanging leg raise | 3 × 10 | RPE 8 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 4 × 2 | 78% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 4 × 2 | 78% | 02:00 |
|---|
| Clean pull · % of clean | 4 × 2 | 110% | 02:30 |
|---|
| Romanian deadlift | 3 × 6 | RPE 8.5 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 10 | RPE 8 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 4 × 2 | 73% | 02:00 |
|---|
| Power clean · % of clean | 4 × 2 | 75% | 02:00 |
|---|
| Push press · % of jerk | 4 × 1 | 76% | 02:30 |
|---|
| Overhead squat · % of snatch | 4 × 2 | 78% | 02:00 |
|---|
| Barbell row | 3 × 6 | RPE 8.5 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 5 × 1 | 88% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 1 | 88% | 03:00 |
|---|
| Front squat · % of front squat | 4 × 2 | 89% | 03:00 |
|---|
| Plank · Seconds hold | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 8
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 4 × 1 | 72% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 4 × 1 | 72% | 03:00 |
|---|
| Snatch pull · % of snatch | 3 × 2 | 90% | 02:30 |
|---|
| Back squat · % of back squat | 3 × 3 | 70% | 03:00 |
|---|
| Back extension | 2 × 6 | RPE 6 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 3 × 2 | 57% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 3 × 1 | 70% | 02:30 |
|---|
| Front squat · % of front squat | 3 × 2 | 70% | 03:00 |
|---|
| Pull-up | 2 × 6 | RPE 6 | 01:30 |
|---|
| Hanging leg raise | 2 × 10 | RPE 6 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 3 × 2 | 65% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 3 × 2 | 65% | 02:00 |
|---|
| Clean pull · % of clean | 3 × 2 | 90% | 02:30 |
|---|
| Romanian deadlift | 2 × 6 | RPE 6 | 01:30 |
|---|
| Dead bug · Reps per side | 2 × 10 | RPE 6 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 3 × 2 | 60% | 02:00 |
|---|
| Power clean · % of clean | 3 × 2 | 62% | 02:00 |
|---|
| Push press · % of jerk | 3 × 1 | 58% | 02:30 |
|---|
| Overhead squat · % of snatch | 3 × 2 | 65% | 02:00 |
|---|
| Barbell row | 2 × 6 | RPE 6 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 4 × 1 | 74% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 4 × 1 | 74% | 03:00 |
|---|
| Front squat · % of front squat | 3 × 2 | 72% | 03:00 |
|---|
| Plank · Seconds hold | 2 × 10 | RPE 6 | 01:00 |
|---|
Week 9
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 5 × 1 | 88% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 1 | 88% | 03:00 |
|---|
| Snatch pull · % of snatch | 3 × 2 | 105% | 02:30 |
|---|
| Back squat · % of back squat | 4 × 2 | 88% | 03:00 |
|---|
| Back extension | 3 × 6 | RPE 7 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 4 × 1 | 72% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 4 × 1 | 90% | 02:30 |
|---|
| Front squat · % of front squat | 4 × 2 | 88% | 03:00 |
|---|
| Pull-up | 3 × 6 | RPE 7 | 01:30 |
|---|
| Hanging leg raise | 3 × 10 | RPE 7 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 4 × 1 | 80% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 4 × 1 | 80% | 02:00 |
|---|
| Clean pull · % of clean | 3 × 2 | 105% | 02:30 |
|---|
| Romanian deadlift | 3 × 6 | RPE 7 | 01:30 |
|---|
| Dead bug · Reps per side | 3 × 10 | RPE 7 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 4 × 1 | 75% | 02:00 |
|---|
| Power clean · % of clean | 4 × 1 | 77% | 02:00 |
|---|
| Push press · % of jerk | 4 × 1 | 78% | 02:30 |
|---|
| Overhead squat · % of snatch | 4 × 1 | 80% | 02:00 |
|---|
| Barbell row | 3 × 6 | RPE 7 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 5 × 1 | 90% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 5 × 1 | 90% | 03:00 |
|---|
| Front squat · % of front squat | 4 × 2 | 90% | 03:00 |
|---|
| Plank · Seconds hold | 3 × 10 | RPE 7 | 01:00 |
|---|
Week 10
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 4 × 1 | 91% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 4 × 1 | 91% | 03:00 |
|---|
| Snatch pull · % of snatch | 3 × 2 | 100% | 02:30 |
|---|
| Back squat · % of back squat | 3 × 2 | 90% | 03:00 |
|---|
| Back extension | 2 × 6 | RPE 7 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 3 × 1 | 74% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 3 × 1 | 93% | 02:30 |
|---|
| Front squat · % of front squat | 3 × 1 | 92% | 03:00 |
|---|
| Pull-up | 2 × 6 | RPE 7 | 01:30 |
|---|
| Hanging leg raise | 2 × 10 | RPE 7 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 3 × 1 | 82% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 3 × 1 | 82% | 02:00 |
|---|
| Clean pull · % of clean | 3 × 2 | 100% | 02:30 |
|---|
| Romanian deadlift | 2 × 6 | RPE 7 | 01:30 |
|---|
| Dead bug · Reps per side | 2 × 10 | RPE 7 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 3 × 1 | 77% | 02:00 |
|---|
| Power clean · % of clean | 3 × 1 | 79% | 02:00 |
|---|
| Push press · % of jerk | 3 × 1 | 81% | 02:30 |
|---|
| Overhead squat · % of snatch | 3 × 1 | 82% | 02:00 |
|---|
| Barbell row | 2 × 6 | RPE 7 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 4 × 1 | 93% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 4 × 1 | 93% | 03:00 |
|---|
| Front squat · % of front squat | 3 × 1 | 94% | 03:00 |
|---|
| Plank · Seconds hold | 2 × 10 | RPE 7 | 01:00 |
|---|
Week 11
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 3 × 1 | 94% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 3 × 1 | 94% | 03:00 |
|---|
| Snatch pull · % of snatch | 2 × 2 | 95% | 02:30 |
|---|
| Back squat · % of back squat | 2 × 2 | 85% | 03:00 |
|---|
| Back extension | 2 × 5 | RPE 6.5 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 3 × 1 | 70% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 2 × 1 | 95% | 02:30 |
|---|
| Front squat · % of front squat | 2 × 1 | 90% | 03:00 |
|---|
| Pull-up | 2 × 5 | RPE 6.5 | 01:30 |
|---|
| Hanging leg raise | 2 × 8 | RPE 6.5 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 3 × 1 | 78% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 3 × 1 | 78% | 02:00 |
|---|
| Clean pull · % of clean | 2 × 2 | 95% | 02:30 |
|---|
| Romanian deadlift | 2 × 5 | RPE 6.5 | 01:30 |
|---|
| Dead bug · Reps per side | 2 × 8 | RPE 6.5 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 3 × 1 | 73% | 02:00 |
|---|
| Power clean · % of clean | 3 × 1 | 75% | 02:00 |
|---|
| Push press · % of jerk | 2 × 1 | 83% | 02:30 |
|---|
| Overhead squat · % of snatch | 3 × 1 | 78% | 02:00 |
|---|
| Barbell row | 2 × 5 | RPE 6.5 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 3 × 1 | 96% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 3 × 1 | 96% | 03:00 |
|---|
| Front squat · % of front squat | 2 × 1 | 92% | 03:00 |
|---|
| Plank · Seconds hold | 2 × 8 | RPE 6.5 | 01:00 |
|---|
Week 12
COMPETITION LIFTS - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 3 × 1 | 75% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 3 × 1 | 75% | 03:00 |
|---|
| Snatch pull · % of snatch | 2 × 2 | 80% | 02:30 |
|---|
| Back squat · % of back squat | 2 × 3 | 65% | 03:00 |
|---|
| Back extension | 2 × 5 | RPE 6 | 01:30 |
|---|
JERK AND FRONT SQUAT - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hang power snatch · % of snatch | 2 × 1 | 57% | 02:00 |
|---|
| Split jerk · From blocks or rack, % of jerk | 2 × 1 | 75% | 02:30 |
|---|
| Front squat · % of front squat | 2 × 2 | 70% | 03:00 |
|---|
| Pull-up | 2 × 5 | RPE 6 | 01:30 |
|---|
| Hanging leg raise | 2 × 8 | RPE 6 | 01:00 |
|---|
POSITIONS - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Block snatch · Below the knee, % of snatch | 2 × 1 | 65% | 02:00 |
|---|
| Block clean · Below the knee, % of clean | 2 × 1 | 65% | 02:00 |
|---|
| Clean pull · % of clean | 2 × 2 | 80% | 02:30 |
|---|
| Romanian deadlift | 2 × 5 | RPE 6 | 01:30 |
|---|
| Dead bug · Reps per side | 2 × 8 | RPE 6 | 01:00 |
|---|
POWER VARIATIONS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Power snatch · % of snatch | 2 × 1 | 60% | 02:00 |
|---|
| Power clean · % of clean | 2 × 1 | 62% | 02:00 |
|---|
| Push press · % of jerk | 2 × 1 | 63% | 02:30 |
|---|
| Overhead squat · % of snatch | 2 × 1 | 65% | 02:00 |
|---|
| Barbell row | 2 × 5 | RPE 6 | 01:30 |
|---|
TOP SINGLES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Snatch · % of snatch | 3 × 1 | 77% | 02:30 |
|---|
| Clean and jerk · % of clean and jerk | 3 × 1 | 77% | 03:00 |
|---|
| Front squat · % of front squat | 2 × 2 | 72% | 03:00 |
|---|
| Plank · Seconds hold | 2 × 8 | RPE 6 | 01:00 |
|---|