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Olympic Weightlifting Program

This 12-week Olympic weightlifting program is designed to enhance strength, power, and technical proficiency in athletes preparing for competition. The regimen is structured into three main phases: the preparatory phase, competition phase, and tapering phase leading up to a competition day. Each phase strategically builds upon the last, increasing in intensity and complexity while focusing on key lifts: the snatch, clean & jerk, and their variations.

Program Overview

Weeks 1-7: Preparatory Phase

Focuses on building foundational strength and refining technique. Exercises include variations of snatches, cleans, jerks, squats, and auxiliary work such as pulls and presses.

Weeks 8-11: Competition Phase

Shifts towards maximizing power output and efficiency in the classical lifts. Training includes more specific work on the snatch and clean & jerk, with adjustments in intensity to stimulate peak performance.

Week 12: Tapering and Competition

Reduces volume to ensure athletes are rested, while maintaining intensity to keep performance levels high. The week concludes with a competition day, where athletes execute their lifts in a simulated or actual competitive environment.

Week 1

PREPARATORY PHASE (7 WEEKS) WEEKLY REPETITIONS : 300 DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Day Exercise Sets & Reps
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%

Day Exercise Sets & Reps
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%

Day Exercise Sets & Reps
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%

Day Exercise Sets & Reps
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%

Day Exercise Sets & Reps
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%

Day Exercise Sets & Reps
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 : 300 DISTRIBUTION OF REPETITIONS : Technique 20% Strength 80%

Day Exercise Sets & Reps
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 (5 WEEKS) WEEKLY REPETITIONS : 300 DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

Day Exercise Sets & Reps
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 : 300 DISTRIBUTION OF REPETITIONS : Classical 30% Assistance 70%

Day Exercise Sets & Reps
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%

Day Exercise Sets & Reps
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%

Day Exercise Sets & Reps
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%

Day Exercise Sets & Reps
Monday Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 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
Power Clean & Split Jerk 80% 2r, 85% 2r x 2s, 80% 2r
Saturday Competition -

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