Advanced level 4 days a week for 12 weeks before competition

Ian Moir

qwa@powerup.com.au

NOTES ON USING THE PROGRAM

Daily schedule
This program is designed for four days training per week, and extends over twelve weeks with a taper to a competition at the end. It is aimed at a lifter with an advanced level of technique.

Hieroglyphics
The program should be interpreted in the following manner :
Snatch 80% 3r, means three repetitions performed at 80% of maximum possibility.
Clean & Jerk 80% (2+1)r, means two repetitions of clean and one repetition of jerk, e.g. one Clean followed by a Clean and Jerk.
Snatch 80% 3r x 4s, means four sets of three repetitions.

Percentages
The intensities shown in the program refer to the percentage of the PERSONAL BEST or MAXIMUM POSSIBILITY for EACH EXERCISE, excepting Pulls and Rumanian Pulls. The maximum possibility is the heaviest weight the lifter could successfully achieve on the particular training day. For instance, if a lifter has a personal best snatch of 100 kg, but is only capable of lifting 95 kg during a particular period, due to an absence from training, then for that period the lifter has a maximum possibility o f 95 kg for the snatch. The maximum weight for Snatch Pulls and Clean Pulls is considered to be 110% of Snatch and Clean respectively. The percentages for Rumanian Pulls are calculated from the best Clean.

Conditioning Exercises
At the conclusion of each training session, lifters must perform ONE exercise from EACH group of abdominal and lower back conditioning exercises which appear at the bottom of the daily schedule.

Tonnage
The tonnage is the number of repetitions successfully performed multiplied by the weight lifted for each repetition. This program is written according to the repetitions allocated to each week and the percentage of repetitions apportioned to each exercise. When a lifter fails an attempt, it is counted as a repetition but not considered when calculating the tonnage. When a lifter fails an attempt at a weight which is less than the prescribed top weight for a particular exercise the coach must consider the reason for failure and reduce the intensity of the remaining repetitions if necessary. This reduction in intensity will be reflected in the tonnage recorded.

Warm Up
A general warm-up and stretching routine is necessary, along with stretching at the end of the training session.
The program shows training beginning at 80% intensity. Obviously a specific warm-up for each exercise is necessary. The following warm-up must take place before attempting weights of 80% intensity: 50% 5r, 60% 3r, 70% 3r

Evaluation
Lifters must record all training sessions. These records must show all repetitions, successful or not, performed at each weight for every exercise. They must also show the duration of the entire training session and the amount of time spent on each exercise. Either the lifter or the coach must calculate the tonnage for each exercise and the daily total.

PREPARATORY PHASE (7 WEEKS)

WEEKLY  REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch                  80% 3r, 75% 3r x 3s
Power Clean             80% 3r, 75% 3r x 2s
Jerk from Rack          80% 3r, 75% 3r x 2s
Clean Pull              80% 3r, 85% 2r, 90% 2r, 85% 2r
Front Squat             80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Rumanian Pull           80% 3r, 85% 2r x 3s, 80% 3r x 3s

Tuesday
Clean                   80% 3r, 75% 3r x 2s
Power Snatch            80% 3r, 75% 3r x 3s
Snatch Balance          80% 3r, 75% 3r x 2s
Snatch Pull             80% 3r, 85% 2r, 90% 2r, 85% 2r
Back Squat              80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Bench Press             80% 3r x 4s

Wednesday
No Training

Thursday
Clean & Jerk            80% 2r x 2s, 75% 2r x 3s
Snatch from Knee        80% 3r, 75% 3r x 3s
Snatch Pull             80% 3r, 85% 2r, 90% 2r, 85% 2r
Back Squat              80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Good Morning            80% 3r, 85% 2r x 3s, 80% 3r x 3s

Friday
No Training

Saturday
Power Snatch            80% 3r, 75% 3r x 3s
Pwr Clean & Pwr Jerk	80% 2r x 3s, 75% 2r x 2s
Clean Pull              80% 3r, 85% 2r, 90% 2r, 85% 2r
Front Squat             80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Bench Press             80% 3r x 4s




WEEK 2

WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch                  80% 3r, 85% 2r, 80% 3r, 80% 2r
Power Clean             80% 3r, 85% 2r, 75% 3r x 2s
Jerk from Rack          80% 3r, 85% 2r, 75% 3r x 2s
Clean Pull              80% 3r, 85% 2r, 90% 2r, 95% 2r
Front Squat             80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Rumanian Pull           80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s

Tuesday
Clean                   80% 3r, 85% 2r, 75% 3r x 2s
Power Snatch            80% 3r, 85% 2r, 80% 3r, 80% 2r
Snatch Balance          80% 3r, 85% 2r, 75% 3r x 2s
Snatch Pull             80% 3r, 85% 2r, 90% 2r, 95% 2r
Back Squat              80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench Press             80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r

Wednesday
No Training

Thursday
Clean & Jerk            80% 2r, 85% 2r x 2s, 80% 1r
Snatch from Knee        80% 3r, 85% 2r, 75% 3r x 3s
Snatch Pull             80% 3r, 85% 2r, 90% 2r, 95% 2r,
Back Squat              80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Good Morning            80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s

Friday
No Training

Saturday
Power Snatch            80% 3r, 85% 2r, 75% 3r x 3s
Pwr Clean & Pwr Jerk	80% 2r, 85% 2r x 2s, 80% 1r
Clean Pull              80% 3r, 85% 2r, 90% 2r, 95% 2r,
Front Squat             80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench Press             80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r




WEEK 3

WEEKLY REPETITIONS : 250
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch                  80% 3r, 85% 2r, 90% 1r, 85% 2r
Power Clean             80% 3r, 85% 2r, 90% 1r, 85% 2r
Jerk From Rack          80% 3r, 85% 2r, 90% 1r x 2s
Clean Pull              80% 3r, 85% 2r, 90% 2r, 100% 1r
Front Squat             80% 3r, 85% 2r, 90% 2r x 4s, 85% 3r
Good Morning            80% 3r, 85% 2r, 90% 2r x 3s, 85% 3r

Tuesday
Clean                   80% 3r,85% 2r, 90% 1r x 2s
Power Snatch            80% 3r, 85% 2r, 90% 1r, 80% 2r
Snatch Balance          80% 3r, 85% 2r, 90% 1r, 85% 2r
Snatch Pull             80% 2r, 85% 2r 90% 2r, 100% 1r,
Back Squat              80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r
Bench Press             80% 2r, 85% 2r, 90% 1r x 2s

Wednesday
No Training

Thursday
Clean & Jerk            80% 2r, 85% 2r, 90% 1r x 2s, 85% 1r, 80% 1r
Snatch From Knee        80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s
Snatch Pull             80% 3r, 85% 2r, 90% 2r, 100% 1r
Back Squat              80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r
Good Morning            80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r
Press Behind Neck       80% 3r, 85% 2r, 90% 2r

Friday
No Training

Saturday
Power Snatch            80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
Power Clean             80% 3r, 85% 2r, 90% 1r x 2s
Power Jerk              80% 3r, 85% 2r, 90% 1r x 2s
Clean Pull              80% 2r, 85% 2r, 90% 2r, 100% 1r
Front Squat             80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r
Bench Press             80% 3r, 85% 2r, 90% 2r




WEEK 4

WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch                  80% 3r, 85% 2r, 80% 3r, 80% 2r
Power Clean             80% 3r, 85% 2r, 75% 3r x 2s
Jerk from Rack          80% 3r, 85% 2r, 75% 3r x 2s
Clean Pull              80% 3r, 85% 3r, 90% 2r, 95% 1r
Front Squat             80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Rumanian Pull           80% 3r, 90% 2r, 85% 2r x 2s, 80% 3r x 3s

Tuesday
Clean                   80% 3r, 85% 2r, 75% 3r x 2s
Power Snatch            80% 3r, 85% 2r, 80% 3r, 80% 2r
Snatch Balance          80% 3r, 85% 2r, 75% 3r x 2s
Snatch Pull             80% 3r, 85% 2r, 90% 2r, 95% 2r
Back Squat              80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench Press             80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r

Wednesday
No Training

Thursday
Clean & Jerk            80% 2r, 85% 2r x 2s, 80% 1r
Snatch from Knee        80% 3r, 85% 2r, 75% 3r x 3s
Snatch Pull             80% 3r, 85% 2r, 90% 2r, 95% 2r
Back Squat              80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Good Morning            80% 3r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 3s

Friday
No Training

Saturday
Power Snatch            80% 3r, 85% 2r, 75% 3r x 3s
Pwr Clean & Pwr Jerk	80% 2r, 85% 2r x 2s, 80% 1r
Clean Pull              80% 3r, 85% 2r, 90% 2r, 95% 2r
Front Squat             80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s
Bench Press             80% 3r, 85% 2r x 2s, 80% 3r, 80% 2r



WEEK 5

WEEKLY REPETITIONS : 250
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch                  80% 3r, 85% 2r, 90% 1r, 85% 2r
Power Clean             80% 3r, 85% 2r, 90% 1r, 85% 2r
Jerk From Rack          80% 3r, 85% 2r 90% 1r x 2s
Clean Pull              80% 3r, 85% 2r 90% 2r, 100% 1r,
Front Squat             80% 3r 85% 3r, 90% 2r x 4s, 85% 3r
Good Morning            80% 3r, 90% 2r x 3s, 85% 3r x 2s

Tuesday
Clean                   80% 3r, 85% 2r 90% 1r x 2s
Power Snatch            80% 3r, 85% 2r, 90% 1r, 80% 2r
Snatch Balance          80% 3r, 85% 2r, 90% 1r, 85% 2r
Snatch Pull             80% 2r, 85% 2r 90% 2r, 100% 1r,
Back Squat              80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r
Bench Press             80% 2r, 85% 2r 90% 1r x 2s

Wednesday
No Training

Thursday
Clean & Jerk            80% 2r, 85% 2r, 90% 1r x 2s, 80% 2r
Snatch From Knee        80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s
Snatch Pull             80% 3r, 85% 2r 90% 2r, 100% 1r,
Back Squat              80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r
Good Morning            80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r
Press Behind Neck       80% 3r, 85% 2r 90% 2r,

Friday
No Training

Saturday
Power Snatch            80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
Power Clean             80% 3r, 85% 2r, 90% 1r x 2s
Power Jerk              80% 3r, 85% 2r, 90% 1r x 2s
Clean Pull              80% 2r, 85% 2r 90% 2r, 100% 1r,
Front Squat             80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r
Bench Press             80% 3r, 85% 2r, 90% 2r



WEEK 6

WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch                  80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
Power Clean             80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Jerk From Rack          80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Clean Pull              80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Front Squat             80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Good Morning            80% 3r, 85% 3r, 90% 2r, 95% 1r, 80% 3r x 3s

Tuesday
Clean                   80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Power Snatch            80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r
Snatch Balance          80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Snatch Pull             80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Back Squat              80% 3r, 85% 3r, 90% 2r, 95% 1r, 95% 1r, 85% 2r, 80% 3r x 3s
Bench Press             80% 3r, 85% 3r, 90% 1r, 95% 1r

Wednesday
No Training

Thursday
Clean & Jerk            80% 2r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 2r,
Snatch From Knee        80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s
Snatch Pull             80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Back Squat              80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Good Morning            80% 3r, 85% 3r, 90% 2r, 95% 1r, 80% 3r x 3s
Press Behind Neck       80% 3r, 85% 3r 90% 1r, 95% 1r,

Friday
No Training

Saturday
Power Snatch            80% 3r, 85% 2r, 90% 1r, 95% 1r x 2s, 80% 2r x 3s
Power Clean             80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Power Jerk              80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Clean Pull              80% 3r, 85% 2r, 90% 2r, 100% 1r, 105% 1r
Front Squat             80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s
Bench Press             80% 3r, 85% 3r, 90% 1r, 95% 1r



WEEK 7

WEEKLY REPETITIONS : 250
DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Monday
Snatch                  80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Power Clean             80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Jerk From Rack          80% 3r, 85% 2r 90% 1r, 95% 1r,
Clean Pull              80% 2r, 90% 2r, 100% 2r, 105% 1r, 110% 1r,
Front Squat             80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 2s
Good Morning            80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r

Tuesday
Clean & Jerk            80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r
Snatch From Knee        80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r
Snatch Pull             80% 2r, 90% 2r, 100% 2r, 105% 1r, 110% 1r
Back Squat              80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 2r x 2s
Good Morning            80% 3r, 85% 3r, 90% 2r, 100% 1r, 85% 3r, 80% 3r
Press Behind Neck       80% 3r, 85% 2r, 90% 1r, 95% 1r

Wednesday
No Training

Thursday
Power Snatch            80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r
Power Clean             80% 3r, 85% 2r, 90% 1r, 95% 1r
Power Jerk              80% 3r, 85% 2r, 90% 1r, 95% 1r
Clean Pull              80% 3r, 90% 2r, 100% 1r, 110% 1r
Front Squat             80% 3r, 85% 3r, 90% 2r, 100% 1r, 85% 3r x 3s
Bench Press             80% 3r, 85% 2r, 90% 1r, 95% 1r

Friday
No Training

Saturday
Clean                   80% 3r, 85% 2r, 90% 1r, 95% 1r
Power Snatch            80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Snatch Balance          80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Snatch Pull             80% 3r, 90% 2r, 100% 1r, 110% 1r
Back Squat              80% 3r 85% 3r,, 90% 2r, 100% 1r, 95% 1r, 85% 3r, 80% 3r x 2s
Bench Press             80% 2r, 85% 2r, 90% 1r, 95% 1r



WEEK 8

COMPETITION PHASE

WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

Monday
Snatch                  80% 3r, 85% 2r x 3s, 80% 3r x 3s
Power Snatch            80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
Front Squat             80% 3r, 90% 2r, 100% 1r, 85% 3r, 95% 1r, 80% 3r x 3s, 80% 2r
Good Morning            80% 3r, 85% 2r, 90% 2r, 95% 1r, 80% 3r x 2s, 80% 2r

Tuesday
Clean                   80% 3r, 85% 2r x 3s, 80% 3r x 2s
Power Clean             80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
Jerk From Rack          80% 3r, 85% 2r x 3s, 80% 3r x 2s
Snatch Pull             80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s 80% 2r
Bench Press             80% 3r, 85% 2r x 2s, 80% 3r

Thursday
Snatch                  80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r x 2s
Clean & Jerk            80% 2r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 2r x 2s
Back Squat              80% 3r, 85% 2r, 90% 2r, 95% 1r x 3s, 85% 2r, 80% 3r x 3s
Bench Press             80% 3r, 90% 1r, 100% 1r, 80% 3r x 2s

Saturday
Power Snatch            80% 3r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 2s
Power Clean             80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s
Clean Pull              80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
Front Squat             80% 3r, 90% 2r x 3s, 80% 3r x 4s
Good Morning            80% 3r, 85% 2r x 3s, 80% 3r, 80% 2r x 2s



WEEK 9

WEEKLY REPETITIONS : 250
DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

Monday
Snatch                  80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s
Power Snatch            80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s
Front Squat             80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s
Good Morning            80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r

Tuesday
Clean                   80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r
Power Clean             80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
Jerk From Rack          80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s
Snatch Pull             80% 3r, 90% 2r, 100% 1r, 85% 2r x 2s, 80% 3r
Bench Press             80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 2r

Thursday
Snatch                  80% 3r, 85% 2r, 90% 1r x 2s, 80% 3r x 2s
Clean & Jerk            80% 2r, 85% 2r, 90% 1r x 3s, 80% 3r
Back Squat              80% 3r, 85% 2r, 90% 2r, 100% 1r, 95% 1r, 85% 2r, 80% 3r x 2s
Bench Press             80% 3r, 90% 2r, 95% 1r, 80% 3r

Saturday
Power Snatch            80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s,
Power Clean             80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 2r x 2s
Clean Pull              80% 3r, 90% 2r, 100% 1r, 85% 2r x 2s, 80% 3r
Front Squat             80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r
Good Morning            80% 3r, 85% 2r, 90% 2r, 80% 3r x 2s,



WEEK 10

WEEKLY REPETITIONS : 300
DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

Monday
Snatch                  80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r, 80% 2r
Power Snatch            80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 4s, 80% 2r
Front Squat             80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 95% 1r, 90% 1r,
                        85% 2r x 2s, 80% 3r x 4s

Tuesday
Power Clean             80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 95% 1r, 90% 1r,
                        85% 2r x 2s, 80% 3r x 2s,
Clean & Jerk            80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r
Back Squat              80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r x 2s,
                        80% 3r x 5s

Thursday
Clean & Jerk            80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r x 2s
Snatch                  80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 5s
Front Squat             80% 3r, 85% 3r, 90% 2r x 5s, 85% 2r x 4s, 80% 3r

Saturday
Power Snatch            80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 2s
Power Clean             80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 5s
Power Jerk              80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r x 2s, 80% 3r x 2s



WEEK 11

WEEKLY REPETITIONS : 250
DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

Monday
Power Snatch            80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
Snatch                  80% 3r, 85% 2r x 4s, 80% 3r x 2s,
Front Squat             80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 2r, 85% 2r, 80% 3r x 3s

Tuesday
Power Clean             80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s
Clean & Jerk            80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r
Back Squat              80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 1r, 85% 3r, 85% 2r,80% 3r x 3s

Thursday
Snatch                  80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r x 2s
Clean & Jerk            80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r, 80% 2r
Front Squat             80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s

Saturday
Power Snatch            80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 3s
Power Clean             80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 4s
Power Jerk              80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r, 80% 3r x 3s



WEEK 12

WEEKLY REPETITIONS : 150
DISTRIBUTION OF REPETITIONS : Classical 50% Assistance 50%

Monday
Snatch                  80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 2s
Clean & Jerk            80% 2r, 85% 2r, 90% 1r x 3 s, 80% 2r x 2s
Front Squat             80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r

Tuesday
Power Snatch            80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s, 80% 2r x 2s
Power Clean             80% 2r, 85% 2r, 90% 1r, 80% 2r
Power Jerk              80% 2r, 85% 2r, 90% 1r, 80% 2r

Thursday
Snatch                  80% 3r, 85% 2r x 2s, 80% 3r x 3s
Clean & Jerk            80% 2r, 85% 2r x 3s, 80% 2r x 2s
Front Squat             80% 3r, 85% 2r, 90% 1r, 80% 3r, 80% 2r

Friday
Power Snatch            80% 3r, 85% 1r, 80% 3r x 2s
Pwr Clean & Split Jerk	80% 2r, 85% 2r x 2s, 80% 2r

Saturday	            COMPETITION