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Monday - Day 1
Back squat - 83% x 3 (reps) x 5 (sets)
Snatch deadlift - 110% (of snatch) x 3 x 3
Push press - 80% x 5 x 5
Pull-ups - (6, 8, 10 reps) x 2
Weighted sit-ups - 3 x 10
Week 1 - Strength mesocycle 1

Tuesday - Day 2
 Mid-hang muscle snatch - 60% x 3 x 3
2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets
10-16-20 reps for time:
KB swings - 30% BW
KB clean + 2 push press (each side) - 30% BW

Wednesday - Day 3
Front squat - (70% x 3, 75% x 2, 80% x 1) x 3
Snatch pull - 100% (of snatch) x 3 x 3
Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then
drop to split jerk only to a heavy single
3 rounds for time of:
15 KB deadlift high pull - 30% BW
20 KB 1-arm snatch - 25% BW

Thursday - Day 4
Rest

Friday - Day 5
Power snatch - 75% x 2 x 3
Snatch balance - heavy single; 80% x 2 x 2
5 rounds for time:
8 kipping pull-ups
200 m row

Saturday - Day 6
Snatch - heavy single
Clean & jerk - heavy single
Back squat - heavy single
*heavy single just means build to a comfortable heavy rep, not necessarily a max. Anything
above 85% should suffice.
Sunday - Day 7
Rest

Monday - Day 8
Back squat - 85% x 3 x 5
Clean deadlift - 115% x 3 x 3
Push press - 83% x 5 x 5
Bent row - test max; 77% x 8 x 3
Weighted GHD sit-ups - 3 x 6
Strength Cycle 1 - Week 2

Tuesday - Day 9
Mid-hang muscle snatch - 62% x 3 x 3
2-position snatch (floor, mid-thigh) - 60% x 4 sets
4 rounds for time of:
250 m row
7 sand bag power clean + push press - 35% BW

Wednesday - Day 10
Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3
Snatch pull - 103% (of snatch) x 3 x 3
Rack jerk - heavy single; 90% x 1, 85% x 1 x 2
3 rounds for time of:
10 sand bag halfmoons - 25% BW
10 clapping push-ups

Thursday - Day 11
Rest

Friday - Day 12
Power clean - 75% x 2 x 3
Overhead squat - heavy single - 80% x 2 x 2
3 rounds for time of:
100 m sprint
15 kipping pull-ups

Saturday - Day 13
Snatch - heavy single
Clean & jerk - heavy single
Front squat - heavy single
Ab work of choice

Sunday - Day 14
Rest

Monday - Day 15
Back squat - 87% x 2 x 4
Snatch deadlift - 118% (of snatch) x 2 x 3
Push press - 85% x 4 x 5
Bent row - 80% x 6 x 3
Hanging leg raise - 3 x 15
Strength Cycle 1 - Week 3

Tuesday - Day 16
Muscle snatch - 65% x 3 x 3
Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets
20-15-10 reps of:
KB swings - 35% BW
Kipping pull-ups
Wednesday - Day 17
Front squat - 80% x 3 x 5
Snatch pull - 105% (of snatch) x 2 x 3
Rack jerk - heavy single
3 rounds for time of:
500 m row
30 sit-ups
10 box jumps

Thursday - Day 18
Rest

Friday - Day 19
Tall snatch - 30% x 3 x 3
Power snatch + snatch - 65% x 4 sets
Snatch balance - heavy single
For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball

Saturday - Day 20
Snatch - heavy single
Clean & jerk - heavy single
Back squat - heavy single
Glute-ham raises - 3 x 15
Ab work of choice

Sunday - Day 21
Rest

Monday - Day 22
Back squat - 90% x 2 x 2
Snatch pull - 107% (of snatch) x 1 x 2
Press - 80% x 4 x 4
Weighted GHD sit-ups - 3 x 10
Russian twists - 3 x 20
Strength Cycle 1 - Week 4

Tuesday - Day 23
 Muscle snatch - 70% x 3 x 3
Clean + push jerk + hang clean + jerk - 60% x 3 sets
3 rounds for time of:
200 m sprint
20 kipping pull-ups

Wednesday - Day 24
Front squat - heavy single (~90-95%)
Rack jerk - 80% x 1 x 3
3 rounds for time of:
400 m row
10 box jumps
5 clapping push-ups

Thursday - Day 25
Snatch balance + 2 overhead squats - 65% (of snatch balance) x 3 sets
Tall snatch - 35% (of snatch) x 2 x 3
Pull-ups - 3 x max
Hanging leg raises - 3 x 15

Friday - Day 26
Rest

Saturday - Day 27
Snatch - max attempt

Clean & jerk - max attempt

Front squat - max attempt
Ab work of choice

Sunday - Day 28
Rest

Monday - Day 29
Snatch - 85% x 1 x 4
Clean & jerk - 85% x 1 x 4
Front squat - 85% x 2 x 3
10 (GHD sit-up + 2 Russian twists) - 3 sets
Bulgarian Cycle 1 Week 1

Tuesday - Day 30
Power snatch - 80% x 2 x 3
Power clean & jerk - 80% x 1 + 2 x 3
3 rounds for time of:
15 kipping pull-ups
10 KB snatch (swing) - 25% BW

Wednesday - Day 31
Snatch - 85% x 1 x 4
Clean & jerk - 85% x 1 x 4
Back squat - 85% x 2 x 3
For time:
200 m row
20 sit-ups
300 m row
30 sit-ups
400 m row
5 burpees

Thursday - Day 32
Rest

Friday - Day 33
Power snatch - max attempt (only 1 attempt at record)
Power clean - max attempt (only 1 attempt at record)
3 sets of:
A. Pull-ups - max reps
B. Knees to elbows - 15

Saturday - Day 34
Snatch - 90% x 1 x 2
Clean & jerk - 90% x 1 x 2
Front squat - 90% x 2 x 2
Ab work of choice

Sunday - Day 35
Rest

Monday - Day 36
Snatch - 85% x 1 x 4
Clean & jerk - 85% x 1 x 4
Front squat - 85% x 2 x 3
Weighted GHD sit-ups - 3 x 10
KB sidebends - 3 x 10

Bulgarian Cycle 1 Week 2

Tuesday - Day 37
 Muscle snatch - heavy single
Snatch - 80% x 1 x 5
Clean & jerk - 80% x 1 x 5
3 rounds for time of:
15 kipping pull-ups
25 sit-ups

Wednesday - Day 38
Snatch - 90% x 1 x 3
Clean & jerk - 90% x 1 x 2
Back squat - 90% x 2 x 2
20-16-12 reps for time of:
Kipping pull-ups
DB power snatch - 20% BW

Thursday - Day 39
Rest

Friday - Day 40
Power snatch + snatch - 80% (or pwr sn) x 3 sets
Clean + push jerk + jerk - 70% (of CJ) x 3 sets
3 rounds for time:
600 m row
1 min rest

Saturday - Day 41
Snatch - 95% x 1 x 2
Clean & jerk - 95% x 1 x 2
Front squat - 95% x 1 x 2
Ab work of choice

Sunday - Day 42
Rest

Monday - Day 43
Snatch - 100% x 1
Clean & jerk - 90% x 1 x 2
Front squat - heavy single
Overhead sit-ups - 3 x 10

Bulgarian Cycle 1 Week 3

Tuesday - Day 44
Mid-hang muscle snatch - 65% x 2 x 3
Power snatch - 80% x 1 x 3
 Power clean & power jerk - 80% x 1 x 3
Pull-ups - 3 x max
Knees to elbows - 3 x 15

Wednesday - Day 45
Clean & jerk - 100% x 1
Snatch - 90% x 1 x 2
Back squat - heavy single
Weighted GHD sit-ups - 3 x 10

Thursday - Day 46
Snatch - 80% x 1 x 3
Clean & jerk - 80% x 1 x 3
3 rounds for time:
10 KB swings - 30% BW
10 Sandbag shoulder cleans - 50% BW

Friday - Day 47
Rest

Saturday - Day 48
Snatch - 95% x 1 x 2
Clean & jerk - 95% x 1 x 2
Front squat - 95% x 1 x 2
Kipping pull-ups - 3 x max
Ab work of choice

Sunday - Day 49
Rest

Monday - Day 50
Muscle snatch - heavy single
Snatch - 80% x 1 x 3
Clean & jerk - 80% x 1 x 3
Front squat - 90% x 1
Weighted GHD sit-ups - 3 x 10
Bulgarian Cycle 1 Week 4

Tuesday - Day 51
Snatch - 85% x 1 x 2
Clean & jerk - 85% x 1 x 2
15-10-5 reps for time of:
Kipping pull-ups
Box jumps

Wednesday - Day 52
Muscle snatch - 85% x 1 x 2
Snatch - 80% x 1 x 3
Clean & jerk - 80% x 1 x 3
3 sets of:
A. Hanging leg raise x 15
B. KB side bend x 10/side

Thursday - Day 53
Snatch - 70% x 1 x 4
Clean & jerk - 70% x 1 x 4
Light ab work of choice

Friday - Day 54
Rest

Saturday - Day 55
Snatch - max
Clean & jerk - max
Front squat - max

Sunday - Day 56
Rest

Monday - Day 57
Back squat - 83% x 3 x 5
Snatch deadlift - 110% (of snatch) x 3 x 3
Push press - 80% x 5 x 5
3 sets of:
A. Chin-ups x max
B. Weighted GHD sit-ups x 10

Strength Cycle 2 - Week 1

Tuesday - Day 58
3-position clean (floor, knee, mid-thigh) - 60% (of clean) x 3 sets
Push jerk + jerk - 70% (of jerk) x 4 sets
3 rounds for time of:
10 sandbag power clean + push press - 50% BW
15 kipping pull-ups

Wednesday - Day 59
 Front squat - heavy single; 80% of that x 3 x 3
Snatch pull - 100% (of snatch) x 3 x 3
Rack jerk - heavy single
5 rounds for time of:
5 burpees
5 ball slams - 15% BW
5 KB swings - 30% BW
5 box jumps - mid-thigh+

Thursday - Day 60
Rest

Friday - Day 61
Snatch balance - heavy single

3-position snatch (floor, knee, mid-thigh) - 60% (of snatch) x 3 sets

Muscle snatch - heavy single
3 rounds for time:
400 m row
10 broad jumps
30 sec rest

Saturday - Day 62
Snatch - heavy single
Clean & jerk - heavy single
Front squat - heavy single
Ab work of choice

Sunday - Day 63
Rest

Monday - Day 64
Back squat - 85% x 3 x 5
Clean deadlift - 115% (of clean) x 3 x 3
Push press - 82% x 5 x 5
1 GHD sit-up + 2 Russian Twist - 3 x 10
Strength Cycle 2 - Week 2

Tuesday - Day 65
Muscle snatch - heavy single
2-position clean & 2 jerk (floor, mid-thigh) - 65% (of CJ) x 4 sets
3 rounds for time:
10 KB deadlift high-pulls - 40% BW
15 kipping pull-ups
Wednesday - Day 66
Front squat - 78% x 3 x 5
Snatch pull - 103% (of snatch) x 3 x 3
Rack jerk - heavy single
For time:
50 m sprint
15 burpees
50 m sprint
10 burpees
50 m sprint
5 burpees

Thursday - Day 67
Rest

Friday - Day 68
2-position snatch - 65% x 3 sets
Overhead squat - heavy single
For time:
600 m row
20 kipping pull-ups
500 m row
15 kipping pull-ups
400 m row
10 kipping pull-ups
300 m row
5 kipping pull-ups

Saturday - Day 69
Snatch - heavy single
Clean & jerk - heavy single
Back squat - heavy single
Ab work of choice

Sunday - Day 70
Rest

Monday - Day 71
Back squat - 87% x 2 x 4
Snatch deadlift - 118% x 2 x 3
Push press - 84% x 4 x 5
Hanging leg raise - 3 x 15
Strength Cycle 2 - Week 3

Tuesday - Day 72
 2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets
Clean & jerk - 70% x 1 x 3
3 rounds for time of:
6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW
15 kipping pull-ups

Wednesday - Day 73
Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1
Snatch pull - 105% (of snatch) x 2 x 3
Rack jerk - heavy single
15-10-5 reps for time of:
KB swings - 40% BW
Box jumps - mid-thigh+

Thursday - Day 74
Rest

Friday - Day 75
Snatch - 70% x 1 x 5
Snatch balance - heavy single
5 rounds for time:
250 m row
8 pull-ups

Saturday - Day 76
Snatch - heavy single
Clean & jerk - heavy single
Front squat - heavy single
Good morning - light/med x 10 x 3
Ab work of choice

Sunday - Day 77
Rest

Monday - Day 78
Back squat - 90% x 2 x 2
Snatch pull - 107% x 1 x 2
Press - 80% x 3 x 4
3 rounds for time of:
20 1-arm DB power snatch - 20% BW (10 reps each arm)
20 kipping pull-ups

Strength Cycle 2 - Week 4

Tuesday - Day 79
 Muscle snatch - heavy single
Snatch balance - heavy single; 80% (of single) x 1 x 2
Clean & jerk - 60% x 2 x 3
Weighted GHD sit-up + 2 Russian twists - 3 x 10

Wednesday - Day 80
Front squat - heavy single
Snatch - 60% x 2 x 4
Rack jerk - 75% x 1 x 3
Ab roll-outs - 3 x 15

Thursday - Day 81
Rest

Friday - Day 82
Muscle snatch - 75% x 2 x 3
Snatch - 60% x 1 x 3
Clean & jerk - 60% x 1 x 3
Pull-ups - 3 x max

Saturday - Day 83
Snatch - max
Clean & jerk - max
Back squat - max
ab work of choice

Sunday - Day 84
Rest

Monday - Day 85
Snatch - heavy single
Clean & jerk - 85% x 1 x 2
Front squat - heavy single
Planks (front, side) - 3 x max
Bulgarian Cycle 2 Week 1

Tuesday - Day 86
Muscle snatch + 2 OHS - heavy MS single
Snatch - 80% x 1 x 3
Clean & jerk - 80% x 1 x 3
20-15-10 reps for time of:
Push ball
Kipping pull-ups

Wednesday - Day 87
Snatch - heavy single
Clean & jerk - 85% x 1 x 2
Front squat - heavy single
4 rounds for time of:
200 m row
10 KB cross-chops (5/side) - 25% BW

Thursday - Day 88
Rest

OR
Snatch - 80% x 1 x 3
Clean & jerk - 80% x 1 x 3

Friday - Day 89
Snatch balance - 70% x 2 x 3
Power snatch - 80% x 1 x 3
Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
15 kipping pull-ups
5 box jumps - mid-thigh+

Saturday - Day 90
Snatch - heavy single
Clean & jerk - heavy single
Front squat - heavy single
Ab work of choice

Sunday - Day 91
Rest

Monday - Day 92
Snatch - 90% x 1 x 2
Clean & jerk - 85% x 1 x 3
Front squat - 90% x 2 x 2
Ab wheel - 3 x 15
Bulgarian Cycle 2 Week 2

Tuesday - Day 93
Muscle snatch + snatch balance + OHS - to heaviest MS, 4 sets min
Snatch - 80% x 1 x 3
 Clean & jerk - 80% x 1 x 2

20-15-10 reps for time of:

Kipping pull-ups
Box jumps

Wednesday - Day 94
Clean & jerk - 90% x 1 x 2
Snatch - 85% x 1 x 3
Front squat - 90% x 2 x 2

3 rounds for time of:

400 m row
10 push press - 70% BW

Thursday - Day 95
Rest

OR
Snatch - 80% x 1 x 3
Clean & jerk - 80% x 1 x 3

Friday - Day 96
Snatch - heavy single
Clean & jerk - 80% x 1 x 3
Pull-ups - 3 x max
Overhead sit-ups - 3 x 8

Saturday - Day 97
Clean & jerk - heavy single
Snatch - 80% x 1 x 3
Front squat - heavy single; 85% of that x 2 x 2
Ab work of choice

Sunday - Day 98
Rest

Monday - Day 99
Snatch - 95% x 1
Clean & jerk - 90% x 1 x 2
Front squat - 90% x 2 x 2
Hanging leg raise - 3 x 15
Bulgarian Cycle 2 Week 3
Tuesday - Day 100
Muscle snatch - 75% x 3 x 3
Snatch - 80% x 1 x 4
Clean & jerk - 80% x 1 x 3
3 rounds for time of:
15 kipping pull-ups
15 push press - 55%

Wednesday - Day 101

Snatch - 90% x 1 x 2
Clean & jerk - 95% x 1
Front squat - 90% x 2 x 2

3 rounds for time of:

10 1-arm DB power snatch (5/side) - 20% BW
25 sit-ups

Thursday - Day 102

Rest

OR
Snatch - 80% x 1 x 3
Clean & jerk - 80% x 1 x 3

Friday - Day 103

Power snatch - 70% x 2 x 4
Power clean & push jerk - 70% x 2 x 4

For time:
500 m row
15 box jumps
400 m row
10 box jumps
300 m row
5 box jumps

Saturday - Day 104

Snatch - 90% x 1 x 2
Clean & jerk - 90% x 1 x 2
Front squat - 90% x 2 x 2
Pull-ups - 3 x max
GHD sit-up + 4 Russian twist - 3 x 10
Sunday - Day 105
Rest

Monday - Day 106

Snatch - 94% x 1
Clean & Jerk - 94% x 1
Front squat - heavy single; 80% x 1 x 2
Planks - front/lateral - 3 x max
Bulgarian Cycle 2 - Week 4

Tuesday - Day 107

Muscle snatch + 2 snatch balance - 45% (or snatch) x 3 sets
Snatch - 88% x 1
Clean & jerk - 88% x 1

3 rounds for time:

200 m run
20 kipping pull-ups

Wednesday - Day 108

Snatch - 80% x 1 x 3
Clean & jerk - 80% x 1 x 2
Knees to elbows - 3 x 20

For time:
500 m row
1 min rest
350 m row
45 sec rest
200 m row

Thursday - Day 109

Snatch - 70% x 1 x 4
Clean & jerk - 70% x 1 x 3
Planks - front/lateral - 80% of Monday's times

END OF PROGRAM, DONT DO ANY WEIGHTLIFTING FOR 3-5 DAYS, REST, AND
JUST HAVE FUN DOING OTHER TYPE OF TRAINING. LET YOU BODY RECOVER.

SOMETIMES IT TAKES A COUPLE WEEKS FOR YOUR BODY TO CATCH UP TO

ALL THE WORK OVER THE PAST SEVERAL MONTHS.