9 week program-advanced group

 

Strength/Jerk emphasis

9 weeks

1-2complexes/front squat/extra jerk attention

3-4 box/back strength

5-testing /maxing

6- deload less than 65%

7-9-floor/ramp up and taper

week 1

Day 1

-Muscle snatch up to 60%

-Snatch balance 2x2@60%

-Snatch 65-70% 1 from the hip+1 mid thigh+ 1 from below knee+ 2 overhead squat X4 sets

-Snatch grip eccentric descents 3x2. *6 second 75-85%

-Front squat 6x6 @ 70-72%%

-Snatch balance 2@65-70%

Day  2

-Jerks from rack 3@ 70%-75%

-Clean and jerk 65-70% 1 power clean and jerk+ 1 full clean from below knees and jerk+ 1 front squat and jerk w/ 5 second pause in jerk receiving and recovery positions. X4 sets

- Clean pull w eccentric descent. 3x2 *6 seconds 70-80%

-tempo front squat w jerk @55-65% 3x3

Day 3

-Muscle snatch up to 60%

-Snatch balance 2x2@60%

-Snatch 65-70% 1 from the hip+1 mid thigh+ 1 from below knee+ 2 overhead squat X4 sets

-Snatch grip eccentric descents 3x2. *6 second 75-85%

-Snatch balance 2x2@70%

Day 4

-Jerks from rack 3@ 70%-75%

-Clean and jerk 65-70% 1 power clean and jerk+ 1 full clean from below knees and jerk+ 1 front squat and jerk w/ 5 second pause in jerk receiving and recovery positions. X4 sets

-Back squat 6x5 @ 70-75%

Week two

Day 1

-Muscle snatch up to 60-65%

-Snatch balance 2@60%

-Snatch 65-72% 1 from the hip+1 mid thigh+ 1 from below knee+ 2 overhead squat X4 sets

-Snatch grip eccentric descents 3x2. *6 second 85-90%

-Front squat 4x6 @ 72%

-Snatch balance 2x3@70%

Day  2

-Jerks from rack 3@ 70%-80%

-Clean and jerk 65-72% 1 power clean and jerk+ 1 full clean and jerk w/ 5 second pause in jerk receiving and recovery positions. X4 sets

- Clean pull w eccentric descent. 3x2 *6 seconds 80-90%

-tempo front squat w jerk @55-65% 3x3

Day 3

-Muscle snatch up to 65%

-Snatch balance 2x2@65%

-Snatch 65-72% 1 from the hip+1 mid thigh+ 1 from below knee+ 2 overhead squat X4 sets

-Snatch grip eccentric descents 3x2. *6 second85-92%

-snatch grip push press + tempo OHS 65-78% X 2

Day 4

-Jerks from rack 3@ 70%-75%

-Clean and jerk 65-72% 1 power clean and jerk+ 1 full clean and jerk w/ 5 second pause in jerk receiving and recovery positions. X4 sets

-BNPP 4X4

-Back squat 4x5 @ 72-78%

Week three

Day 1

-Muscle snatch up to 60-65%

-Snatch balance 2@65%

-Snatch 72-85% 2 from above knees full+1 power+ 1 OHS

-Snatch grip eccentric descents 3x2. *6 second 75-85%

-Front squat 5x5 @ 75-82%

-Snatch balance 2x2@70%

Day  2

-Jerks from rack 3@ 70%-75%

-push press 2x5@68-78%

-Clean and jerk 72-85% 2 power clean and jerk+ 1 full clean &jerk 5 second pause in jerk receiving and recovery positions. X4 sets

- Clean pull w eccentric descent. 3x2 *6 seconds 72-82%

-tempo front squat @72-82% 3x3

-push press 2x5 @68-78%

Day 3

-Muscle snatch up to 65%

-Snatch balance 2@65%

-Snatch 72-85% 2 from above knees full+1 power+ 1 OHS 

Snatch grip eccentric descents 3x2. *6 second 75-85%

-snatch grip push press + tempo OHS 70-80% X 2

Day 4

-Jerks from rack 3@ 75-80%

-Clean and jerk -72-85% 2 power clean and jerk+ 1 full clean &jerk 5 second pause in jerk receiving and recovery positions. X4 sets

-BNPP 3X4

-Back squat 5x5 @ 72-78%

Week 4

Day 1

-Muscle snatch up to 60-65%

-Snatch balance 2@65%

-Snatch 75-87% 2 from above knees full+1 OHS

-Snatch grip pulls 3x3 @85- 95%

-Front squat 4x5 @ 75-82%

-Snatch balance 2@70%-80%

Day  2

-Jerks from rack 3@ 70%-75%

-push press 2x5@68-78%

-Clean and jerk 72-85% 2 power clean and jerk+ 1 full clean &jerk 5 second pause in jerk receiving and recovery positions. X4 sets

- Clean pull w eccentric descent. 3x2 *6 seconds 72-82%

-tempo front squat @72-82% 3x3

-push press 2x5 @68-78%

Day 3

-Muscle snatch up to 65-70%

-Snatch balance 2@70%

-Snatch 72-85% 2 from above knees full+1 power+ 1 OHS 

Snatch grip eccentric descents 3x2. *6 second 75-85%

-snatch grip push press + tempo OHS 70-80% X 2

-Snatch balance 2@70%-80%

Day 4

-Jerks from rack 3@ 70%-75%

-Clean and jerk -72-85% 2 power clean and jerk+ 1 full clean &jerk 5 second pause in jerk receiving and recovery positions. X4 sets

-BNPP 4X4

-Back squat 5x5 @ 72-78%

Week 5

Day 1

-Muscle snatch up to 60-65%

-Snatch balance 2@70%

-Snatch- Complete a max double

-Snatch grip pulls 3x3 @90-100%

-Front squat 3x3+ max single @ 85-90%

-Snatch balance 2@70%-80%

Day  2

-Clean and jerk- heavy double

- Clean pull 3@85-95%

-push press 3x3+max double @75-85%

Day 3

-Muscle snatch up to 65-70%

-Snatch balance 2@70%

-Snatch- heavy double from boxes

-snatch grip push press 3x3 @ 75-85%

Day 4

-Clean and jerk –heavy double from low boxes

-BNPP 4X2

-Back squat 5x5+ max double @ 75-85%

Week 6

Day 1

-Muscle snatch up to 60-65%

-Snatch balance 2@70%

-Snatch- Complete a max single

-Snatch grip pulls 2x2 @90-105%

-Front squat 2x3+ max single @ 85-90%

Day  2

-Clean and jerk- heavy single

- Clean pull 2@95-105%

-push press 3x3+max double @75-85%

Day 3

-Muscle snatch up to 65-70%

-Snatch balance 2@70%

-Snatch- heavy double from boxes

-snatch grip push press 3x3 @ 75-85%

Day 4

-Clean and jerk –heavy double from low boxes

-BNPP 4X2

-Back squat 5x5+ max double @ 75-85%

Week 7

Day 1

3/3/3 x4 snatch balance/overhead squat/ sotts press

Snatch 4 x 3 @65-70%

Mobility foam rolling

Day two

3/3/3x4 

clean and jerk 4x3 @ 65-70%

800m sled

mobility/foam rolling

Day three

3/3/3

Back squat 4x 3 @ 65-70%

Mobility/ foam rolling

Week 8

Day 1

Snatch 4x 2@ 80-88%

Back squat 3x2 @85-90%

Push press 4x2 @85-90%

Day two

Clean and Jerk- 4x2 @80-88%

Clean pulls- 3x3  @ 80-90%

Pull-ups emom

Day three

Snatch 4x2@ 80-90%

Front squat 3x2@85-90%

Snatch grip pp 4x2@85-90%

Day 4

Clean and Jerk- 4x2 @80-90%

Clean pulls- 3x3  @ 80-88%

Pull-ups emom

Week 9

Day 1

Snatch 3x2@ 85-92%

Back squat 3x2 @85-92%

mobility

Day two

Clean and Jerk- 3x2 @85-92%

Clean pulls- 2x3  @ 90-100%

mobility

Day three

Snatch 3x2@ 85-92%

Front squat 3x2@85-92%

Day 4

Clean and Jerk- 3x2 @85-92%

Clean pulls- 2x3  @ 88-100%

Rest 2 -3 days then compete