Lift PR Ultimate Punch

Snatch 137 This training cycle emphasizes overhead strength, stability and speed
for the snatch and jerk, without neglecting everything else. It peaks for
Clean & Jerk 188 competition or max snatch and clean & jerk testing.
Clean 193 Volume: Moderate
Jerk 190 Intensity: Moderate

Power Snatch 130 Good For:

Overhead strength and stability for the snatch and jerk
Power Clean 170
Notes:
Power Jerk 173
Increase bold weights if you feel good
Jerk Bnk

Back Squat 258

Front Squat 220
Overhead Squat 145
Snatch Balance 145
Push Press 168

View Cycle Online Here

Help & Info

Copyright Greg Everett. Distribution without permission is prohibited.

Copyright Greg Everett. Distribution without permission is prohibited.
 Week
Ultimate Punch
1

MONDAY AVG 70% VOL 65

Body- joints. Body-stretch. Bar-5xPress,rack,3xPpress. Bar-3xPjerk,3xSjerk

Tall Power Jerk - mod wt by feel

190 3 0 0 0 0 15
on toes + forehead
3 3 3 3 3
25 25 25 25 25
70% 70% 70% 70% 70%
Jerk Bnk (3 sec hold in split) 190 133 133 133 133 133 0 2 0 0 0 0 15 70%
3 3 3 3 3
25x2,40x3 50 50 50 50 50
Hang Power Clean (mid-thigh) + Push 70% 70% 70% 70% 70%
Press - 2+5 (5 sec hold last rep / % of 168 118 118 118 118 118 0 5 0 0 0 0 35 70%
PP) 7 7 7 7 7
25xc 42 42 42 42 42

Hanging Banded Snatch-Grip Overhead Carry + Overhead

5h 7.5h
Squat
15+7.5h
- 3(4 steps + 2 OHS) x 3 sets 4 0

5xohs 3 3 4
bar
A1. Press in Snatch - 3 x 10
3,2 0
A2. Deadbugs - 3 x 20

Chest Plate Fly- 4x10

0 0
Lateral Plate Raise 3x10

TUESDAY AVG 75% VOL 70

body-joints, body-stretch, bar-SnDLx5,hSnhPullx5,hpSnx3, bar-3xMSn,Snpressx5,OHSx5

Tall Snatch - mod wt by feel 137 33 43 53 63 63 0 2 0 0 0 0 15

3 3 3 3 3
bar 5 10 15 15
70% 70% 70% 70% 70%
Snatch + Overhead Squat - 3+1 (3 sec
137 96 96 96 96 96 0 2 0 0 0 0 20 70%
hold in bottom all reps)
4 4 4 4 4
25x2+1 31 31 31 31 31
80% 85% 90% 90%
Snatch Pull 137 110 116 123 123 0 0 2 0 0 0 0 15 86%
5 4 3 3
38 42 45 45
70% 70% 70% 70%
Back Squat 258 181 181 181 181 0 0 4 0 0 0 0 20 70%
5 5 5 5
25x5,60x5 74 74 74 74

A1. Pull-up - 3 x max

A2: 30 0
A2. Weighted Plank - 3 x 20-30 sec

Bicep Curls 3 x 10 15
Reverse Hyper 3x10 5
Laying Reverse Flys 3x10 15
WEDNESDAY AVG 68% VOL 62
body-joints,body-stretch, bar-SnPullx5, MSnx5,SnPressx5. Bar-OHSx4,SnBalx3
65% 65% 65% 65% 65%
Hang Power Snatch (mid-thigh) + Drop
130 85 85 85 85 85 0 1 0 0 0 0 20 65%
Snatch - 3+1 (3 sec hold in bottom)
4 4 4 4 4
15xc 26 26 26 26 26
70% 70% 70% 70% 70%
Heaving Snatch Balance 145 102 102 102 102 102 0 2 0 0 0 0 15 70%
3 3 3 3 3
30x2 34 34 34 34 34
70% 70% 70% 70% 70%
Snatch Push Press (% of snatch) 137 96 96 96 96 96 0 1 0 0 0 0 25 70%
5 5 5 5 5
31 31 31 31 31
RM
Jerk Recovery (3 sec hold in split after
190 ### 0 0 0 0 0 0 0 0 0 0 2
separation before standing)
2

bar
A1. Press in Clean - 3 x 10
0
A2. Hanging Leg Raise - 3 x max

Chest Flys - 4x10

15 0
Lateral Plate Raises 3x10

THURSDAY AVG 75% VOL 72

body-joints, body-stretch, bar-ClnDLx5,rack, 3xpress,5xPP. Bar-rack,3xfSq, turnoverx5, 3xjerk

Jerk Balance - mod wt by feel 190 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3
25x2
70% 70% 70% 70% 70%
Clean & Jerk - 3(1+1) 188 132 132 132 132 132 0 0 0 0 0 0 30 70%
6 6 6 6 6
25x1, 40x1 49 49 49 49 49
80% 85% 90% 90%
Clean Pull 193 154 164 174 174 0 0 0 0 0 0 0 15 86%
5 4 3 3
61 65 70 70
70% 70% 70% 70%
Pause Back Squat (3 sec) 258 181 181 181 181 0 0 0 0 0 0 0 12 70%
3 3 3 3
25x2, 60x2 74 74 74 74

A1. DB Row - 3 x 10-15-25lb

3,2 0
A2. Deadbugs - 3 x 20

Bicep curls 3x10x15lb

reverse hyperb vm,./ 3x115x5lb 3,3 0
Reverse Fly 3x10
SATURDAY AVG 74% VOL 42

70% 75% 75% 75% 75%

Snatch + Snatch Balance + Overhead
137 96 103 103 103 103 0 0 0 0 0 0 15 74%
Squat - 1+1+1
3 3 3 3 3
31 35 35 35 35
70% 75% 75% 75% 75%
Clean + Power Jerk + Jerk - 1+1+1 188 132 141 141 141 141 0 0 0 0 0 0 15 74%
3 3 3 3 3
49 54 54 54 54
70% 75% 75% 75%
Front Squat 220 154 165 165 165 0 0 0 0 0 0 0 12 74%
3 3 3 3
60 66 66 66

1-Arm KB Bottom-up walking lunge - 3 x

0
20 steps/arm

A1. Weighted Plank - 3 x 20-30 sec

0 0
A2. Weighted Side Plank - 3 x 20-30 sec

0 0
 Week
Ultimate Punch
2

MONDAY AVG 74% VOL 55

Tall Power Jerk - mod wt by feel 190 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3

70% 75% 75% 75%

Jerk Bnk (3 sec hold in split) 190 133 143 143 143 0 0 0 0 0 0 0 12 74%
3 3 3 3

Hang Power Clean (mid-thigh) + Push 70% 75% 75% 75%

Press - 2+5 (5 sec hold last rep / % of 168 118 126 126 126 0 0 0 0 0 0 0 28 74%
PP) 7 7 7 7

Hanging Banded Snatch-Grip Overhead Carry + Overhead

0 Squat - 3(4 steps + 2 OHS) x 3 sets 0

A1. Press in Snatch - 3 x 10

0 0
A2. Deadbugs - 3 x 20

0 0

TUESDAY AVG 78% VOL 66

Tall Snatch - mod wt by feel 137 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3

70% 75% 75% 75%

Snatch + Overhead Squat - 3+1 (3 sec
137 96 103 103 103 0 0 0 0 0 0 0 16 74%
hold in bottom all reps)
4 4 4 4

80% 85% 90% 95%

Snatch Pull 137 110 116 123 130 0 0 0 0 0 0 0 15 88%
5 4 3 3

70% 75% 75% 75%

Back Squat 258 181 194 194 194 0 0 0 0 0 0 0 20 74%
5 5 5 5

A1. Pull-up - 3 x max

0 0
A2. Weighted Plank - 3 x 20-30 sec

0 0
WEDNESDAY AVG 72% VOL 50

65% 70% 70% 70%

Hang Power Snatch (mid-thigh) + Drop
130 85 91 91 91 0 0 0 0 0 0 0 16 69%
Snatch - 3+1 (3 sec hold in bottom)
4 4 4 4

70% 75% 75% 75%

Heaving Snatch Balance 145 102 109 109 109 0 0 0 0 0 0 0 12 74%
3 3 3 3

70% 75% 75% 75%

Snatch Push Press (% of snatch) 137 96 103 103 103 0 0 0 0 0 0 0 20 74%
5 5 5 5

RM
Jerk Recovery (3 sec hold in split after
190 ### 0 0 0 0 0 0 0 0 0 0 2
separation before standing)
2

A1. Press in Clean - 3 x 10

0 0
A2. Hanging Leg Raise - 3 x max

0 0

THURSDAY AVG 78% VOL 66

Jerk Balance - mod wt by feel 190 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3

70% 75% 75% 75%

Clean & Jerk - 3(1+1) 188 132 141 141 141 0 0 0 0 0 0 0 24 74%
6 6 6 6

80% 85% 90% 95%

Clean Pull 193 154 164 174 183 0 0 0 0 0 0 0 15 88%
5 4 3 3

70% 73% 73% 73%

Pause Back Squat (3 sec) 258 181 188 188 188 0 0 0 0 0 0 0 12 72%
3 3 3 3

A1. DB Row - 3 x 10-15

0 0
A2. Deadbugs - 3 x 20

0 0
SATURDAY AVG 77% VOL 42

70% 75% 80% 80% 80%

Snatch + Snatch Balance + Overhead
137 96 103 110 110 110 0 0 0 0 0 0 15 77%
Squat - 1+1+1
3 3 3 3 3

70% 75% 80% 80% 80%

Clean + Power Jerk + Jerk - 1+1+1 188 132 141 150 150 150 0 0 0 0 0 0 15 77%
3 3 3 3 3

70% 75% 80% 80%

Front Squat 220 154 165 176 176 0 0 0 0 0 0 0 12 76%
3 3 3 3

1-Arm KB Bottom-up walking lunge - 3 x

0
20 steps/arm

A1. Weighted Plank - 3 x 20-30 sec

0 0
A2. Weighted Side Plank - 3 x 20-30 sec

0 0
 Week
Ultimate Punch
3

MONDAY AVG 90% VOL 42

Tall Power Jerk - mod wt by feel 190 0 0 0 0 0 0 0 0 0 0 0 12

3 3 3 3

RM 90% 90%
Jerk Bnk (3 sec hold in split / % of RM) 190 ### 171 171 0 0 0 0 0 0 0 0 9 90%
3 3 3

Hang Power Clean (mid-thigh) + Push RM 90% 90%

Press - 2+5 (5 sec hold last rep / % of 168 ### 151 151 0 0 0 0 0 0 0 0 21 90%
RM) 7 7 7

Hanging Banded Snatch-Grip Overhead Carry + Overhead

0 Squat - 3(4 steps + 2 OHS) x 3 sets 0

A1. Press in Snatch - 3 x 10

0 0
A2. Deadbugs - 3 x 20

0 0

TUESDAY AVG 90% VOL 54

Tall Snatch - mod wt by feel 137 0 0 0 0 0 0 0 0 0 0 0 12

3 3 3 3

RM 90% 90%
Snatch + Overhead Squat - 3+1 (3 sec
137 ### 123 123 0 0 0 0 0 0 0 0 12 90%
hold in bottom all reps / % of RM)
4 4 4

85% 90% 95% 95%

Snatch Pull 137 116 123 130 130 0 0 0 0 0 0 0 15 91%
5 4 3 3

RM 90% 90%
Back Squat (% of RM) 258 ### 232 232 0 0 0 0 0 0 0 0 15 90%
5 5 5

A1. Pull-up - 3 x max

0 0
A2. Weighted Plank - 3 x 20-30 sec

0 0
WEDNESDAY AVG 85% VOL 42

70% 75% 75% 75%

Hang Power Snatch (mid-thigh) + Drop
130 91 98 98 98 0 0 0 0 0 0 0 16 74%
Snatch - 3+1 (3 sec hold in bottom)
4 4 4 4

RM 90% 90%
Heaving Snatch Balance (% of RM) 145 ### 131 131 0 0 0 0 0 0 0 0 9 90%
3 3 3

RM 90% 90%
Snatch Push Press (% of RM) 137 ### 123 123 0 0 0 0 0 0 0 0 15 90%
5 5 5

RM
Jerk Recovery (3 sec hold in split after
190 ### 0 0 0 0 0 0 0 0 0 0 2
separation before standing)
2

A1. Press in Clean - 3 x 10

0 0
A2. Hanging Leg Raise - 3 x max

0 0

THURSDAY AVG 85% VOL 54

Jerk Balance - mod wt by feel 190 0 0 0 0 0 0 0 0 0 0 0 12

3 3 3 3

RM 90% 90%
Clean & Jerk - 3(1+1) (% of RM) 188 ### 169 169 0 0 0 0 0 0 0 0 18 90%
6 6 6

85% 90% 95% 95%

Clean Pull 193 164 174 183 183 0 0 0 0 0 0 0 15 91%
5 4 3 3

75% 75% 75%

Pause Back Squat (3 sec) 258 194 194 194 0 0 0 0 0 0 0 0 9 75%
3 3 3

A1. DB Row - 3 x 10-15

0 0
A2. Deadbugs - 3 x 20

0 0
SATURDAY AVG 90% VOL 27

RM 90% 90%
Snatch + Snatch Balance + Overhead
137 ### 123 123 0 0 0 0 0 0 0 0 9 90%
Squat - 1+1+1 (% of RM)
3 3 3

RM 90% 90%
Clean + Power Jerk + Jerk - 1+1+1 (%
188 ### 169 169 0 0 0 0 0 0 0 0 9 90%
of RM)
3 3 3

RM 90% 90%
Front Squat (% of RM) 220 ### 198 198 0 0 0 0 0 0 0 0 9 90%
3 3 3

1-Arm KB Bottom-up walking lunge - 3 x

0
20 steps/arm

A1. Weighted Plank - 3 x 20-30 sec

0 0
A2. Weighted Side Plank - 3 x 20-30 sec

0 0
 Week
Ultimate Punch
4

MONDAY AVG 72% VOL 36

Tall Power Jerk - wk 2 weights 190 0 0 0 0 0 0 0 0 0 0 0 12

3 3 3 3

70% 75% 75% 75%

Jerk Bnk (3 sec hold in split) 190 133 143 143 143 0 0 0 0 0 0 0 8 74%
2 2 2 2

Hang Power Clean (mid-thigh) + Push 70% 70% 70% 70%

Press - 1+3 (5 sec hold last rep / % of 168 118 118 118 118 0 0 0 0 0 0 0 16 70%
PP) 4 4 4 4

Hanging Banded Snatch-Grip Overhead Carry + Overhead

0 Squat - 3(4 steps + 2 OHS) x 3 sets 0

A1. Press in Snatch - 3 x 10

0 0
A2. Deadbugs - 3 x 20

0 0

TUESDAY AVG 78% VOL 48

Tall Snatch - wk 2 weights 137 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3

70% 75% 75% 75%

Snatch + Overhead Squat - 2+1 (3 sec
137 96 103 103 103 0 0 0 0 0 0 0 12 74%
hold in bottom all reps)
3 3 3 3

85% 85% 85%

Snatch Pull 137 116 116 116 0 0 0 0 0 0 0 0 9 85%
3 3 3

70% 75% 75% 75%

Back Squat 258 181 194 194 194 0 0 0 0 0 0 0 12 74%
3 3 3 3

A1. Pull-up - 3 x max

0 0
A2. Weighted Plank - 3 x 20-30 sec

0 0
WEDNESDAY AVG 73% VOL 29

70% 70% 70%

Hang Power Snatch (mid-thigh) + Drop
130 91 91 91 0 0 0 0 0 0 0 0 9 70%
Snatch - 2+1 (3 sec hold in bottom)
3 3 3

70% 75% 75% 75%

Heaving Snatch Balance 145 102 109 109 109 0 0 0 0 0 0 0 8 74%
2 2 2 2

70% 75% 75% 75%

Snatch Push Press (% of snatch) 137 96 103 103 103 0 0 0 0 0 0 0 12 74%
3 3 3 3

A1. Press in Clean - 3 x 10

0
A2. Hanging Leg Raise - 3 x max

0 0

0 0

THURSDAY AVG 75% VOL 46

Jerk Balance - wk 2 weights 190 0 0 0 0 0 0 0 0 0 0 0 12

3 3 3 3

70% 75% 75% 75%

Clean & Jerk - 2(1+1) 188 132 141 141 141 0 0 0 0 0 0 0 16 74%
4 4 4 4

85% 85% 85%

Clean Pull 193 164 164 164 0 0 0 0 0 0 0 0 9 85%
3 3 3

65% 65% 65%

Pause Back Squat (3 sec) 258 168 168 168 0 0 0 0 0 0 0 0 9 65%
3 3 3

A1. DB Row - 3 x 10-15

0 0
A2. Deadbugs - 3 x 20

0 0
SATURDAY AVG 74% VOL 32

70% 75% 75% 75%

Snatch + Snatch Balance + Overhead
137 96 103 103 103 0 0 0 0 0 0 0 12 74%
Squat - 1+1+1
3 3 3 3

70% 75% 75% 75%

Clean + Power Jerk + Jerk - 1+1+1 188 132 141 141 141 0 0 0 0 0 0 0 12 74%
3 3 3 3

70% 75% 75% 75%

Front Squat 220 154 165 165 165 0 0 0 0 0 0 0 8 74%
2 2 2 2

1-Arm KB Bottom-up walking lunge - 3 x

0
20 steps/arm

A1. Weighted Plank - 3 x 20-30 sec

0 0
A2. Weighted Side Plank - 3 x 20-30 sec

0 0
 Week
Ultimate Punch
5

MONDAY AVG 77% VOL 45

Tall Jerk - mod wt by feel 190 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3

70% 75% 80% 80% 80%

Jerk (3 sec hold in split) 190 133 143 152 152 152 0 0 0 0 0 0 10 77%
2 2 2 2 2

70% 75% 80% 80% 80%

Power Clean + Push Press - 1+3 (5 sec
168 118 126 134 134 134 0 0 0 0 0 0 20 77%
hold last rep / % of PP)
4 4 4 4 4

Hanging Banded Snatch-Grip Overhead Carry + Overhead

0 Squat - 3(4 steps + 2 OHS) x 3 sets 0

A1. Press in Snatch - 3 x 8

0 0
A2. Deadbugs - 3 x 20

0 0

TUESDAY AVG 83% VOL 59

Tall Snatch - mod wt by feel 137 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3

70% 75% 80% 80% 80%

Snatch + Overhead Squat - 2+1 (3 sec
137 96 103 110 110 110 0 0 0 0 0 0 15 77%
hold in bottom all reps)
3 3 3 3 3

90% 95% 100% 100%

Snatch Pull 137 123 130 137 137 0 0 0 0 0 0 0 12 96%
3 3 3 3

70% 75% 80% 80% 80%

Back Squat 258 181 194 206 206 206 0 0 0 0 0 0 17 77%
5 3 3 3 3

A1. Pull-up - 3 x max

0 0
A2. Weighted Plank - 3 x 20-30 sec

0 0
WEDNESDAY AVG 75% VOL 44

70% 70% 70% 70% 70%

Power Snatch + Drop Snatch - 2+1 (3
130 91 91 91 91 91 0 0 0 0 0 0 15 70%
sec hold in bottom)
3 3 3 3 3

70% 75% 80% 80% 80%

Snatch Balance 145 102 109 116 116 116 0 0 0 0 0 0 11 77%
3 2 2 2 2

70% 75% 80% 80% 80%

Snatch Push Press (% of snatch) 137 96 103 110 110 110 0 0 0 0 0 0 17 77%
5 3 3 3 3

RM
Jerk Recovery 190 ### 0 0 0 0 0 0 0 0 0 0 1
1

A1. Press in Clean - 3 x 8

0 0
A2. Hanging Leg Raise - 3 x max

0 0

THURSDAY AVG 73% VOL 51

50% 50% 50% 50% 50%

Clean-Jerk 188 94 94 94 94 94 0 0 0 0 0 0 10 50%
2 2 2 2 2

70% 75% 80% 80% 80%

Clean & Jerk - 2(1+1) 188 132 141 150 150 150 0 0 0 0 0 0 20 77%
4 4 4 4 4

90% 95% 100% 100%

Clean Pull 193 174 183 193 193 0 0 0 0 0 0 0 12 96%
3 3 3 3

70% 70% 70%

Pause Front Squat (3 sec) 220 154 154 154 0 0 0 0 0 0 0 0 9 70%
3 3 3

A1. DB Row - 3 x 10-15

0 0
A2. Deadbugs - 3 x 20

0 0
SATURDAY AVG 77% VOL 36

70% 75% 80% 80% 80%

Snatch + Snatch Balance - 1+1 137 96 103 110 110 110 0 0 0 0 0 0 10 77%
2 2 2 2 2

70% 75% 80% 80% 80%

Clean + Jerk - 1+2 188 132 141 150 150 150 0 0 0 0 0 0 15 77%
3 3 3 3 3

70% 75% 80% 80% 80%

Front Squat 220 154 165 176 176 176 0 0 0 0 0 0 11 77%
3 2 2 2 2

Turkish Get-up - 3 x 5/side 0

A1. Weighted Plank - 3 x 20-30 sec

0 0
A2. Weighted Side Plank - 3 x 20-30 sec

0 0
 Week
Ultimate Punch
6

MONDAY AVG 79% VOL 45

Tall Jerk - mod wt by feel 190 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3

70% 75% 80% 85% 85%

Jerk (3 sec hold in split) 190 133 143 152 162 162 0 0 0 0 0 0 10 79%
2 2 2 2 2

70% 75% 80% 85% 85%

Power Clean + Push Press - 1+3 (5 sec
168 118 126 134 143 143 0 0 0 0 0 0 20 79%
hold last rep / % of PP)
4 4 4 4 4

Hanging Banded Snatch-Grip Overhead Carry + Overhead

0 Squat - 3(4 steps + 2 OHS) x 3 sets 0

A1. Press in Snatch - 3 x 8

0 0
A2. Deadbugs - 3 x 20

0 0

TUESDAY AVG 86% VOL 57

Tall Snatch - mod wt by feel 137 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3

70% 75% 80% 85% 85%

Snatch + Overhead Squat - 2+1 (3 sec
137 96 103 110 116 116 0 0 0 0 0 0 15 79%
hold in bottom all reps)
3 3 3 3 3

95% 100% 105% 105%

Snatch Pull 137 130 137 144 144 0 0 0 0 0 0 0 10 101%
3 3 2 2

70% 75% 80% 85% 85%

Back Squat 258 181 194 206 219 219 0 0 0 0 0 0 17 79%
5 3 3 3 3

A1. Pull-up - 3 x max

0 0
A2. Weighted Plank - 3 x 20-30 sec

0 0
WEDNESDAY AVG 77% VOL 41

70% 75% 75% 75%

Power Snatch + Drop Snatch - 2+1 (3
130 91 98 98 98 0 0 0 0 0 0 0 12 74%
sec hold in bottom)
3 3 3 3

70% 75% 80% 85% 85%

Snatch Balance 145 102 109 116 123 123 0 0 0 0 0 0 11 79%
3 2 2 2 2

70% 75% 80% 85% 85%

Snatch Push Press (% of snatch) 137 96 103 110 116 116 0 0 0 0 0 0 17 79%
5 3 3 3 3

RM
Jerk Recovery 190 ### 0 0 0 0 0 0 0 0 0 0 1
1

A1. Press in Clean - 3 x 8

0 0
A2. Hanging Leg Raise - 3 x max

0 0

THURSDAY AVG 77% VOL 47

50% 55% 55% 55%

Clean-Jerk 188 94 103 103 103 0 0 0 0 0 0 0 8 54%
2 2 2 2

70% 75% 80% 85% 85%

Clean & Jerk - 2(1+1) 188 132 141 150 160 160 0 0 0 0 0 0 20 79%
4 4 4 4 4

95% 100% 105% 105%

Clean Pull 193 183 193 203 203 0 0 0 0 0 0 0 10 101%
3 3 2 2

70% 75% 75%

Pause Front Squat (3 sec) 220 154 165 165 0 0 0 0 0 0 0 0 9 73%
3 3 3

A1. DB Row - 3 x 10-15

0 0
A2. Deadbugs - 3 x 20

0 0
SATURDAY AVG 86% VOL 21

RM 90%
Snatch + Snatch Balance - 1+1 (% of
137 ### 123 0 0 0 0 0 0 0 0 0 4 90%
RM)
2 2

RM 90%
Clean + Jerk - 1+2 (% of RM) 188 ### 169 0 0 0 0 0 0 0 0 0 6 90%
3 3

70% 75% 80% 85% 85%

Front Squat 220 154 165 176 187 187 0 0 0 0 0 0 11 79%
3 2 2 2 2

Turkish Get-up - 3 x 5/side 0

A1. Weighted Plank - 3 x 20-30 sec

0 0
A2. Weighted Side Plank - 3 x 20-30 sec

0 0
 Week
Ultimate Punch
7

MONDAY AVG 83% VOL 44

Tall Jerk - mod wt by feel 190 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3

70% 75% 80% 85% 90% 90% 90%

Jerk (3 sec hold in split) 190 133 143 152 162 171 171 171 0 0 0 0 11 83%
2 2 2 2 1 1 1

70% 75% 80% 85% 90% 90% 90%

Power Clean + Push Press - 1+3, 1+1 (5
168 118 126 134 143 151 151 151 0 0 0 0 18 83%
sec hold last rep / % of PP)
4 4 2 2 2 2 2

A1. Press in Snatch - 3 x 8

0 0
A2. Deadbugs - 3 x 20

0 0

0 0

TUESDAY AVG 88% VOL 53

Tall Snatch - mod wt by feel 137 0 0 0 0 0 0 0 0 0 0 0 15

3 3 3 3 3

70% 75% 80% 85% 90% 90% 90%

Snatch 137 96 103 110 116 123 123 123 0 0 0 0 11 83%
2 2 2 2 1 1 1

95% 100% 105% 110%

Snatch Pull 137 130 137 144 151 0 0 0 0 0 0 0 10 103%
3 3 2 2

70% 75% 80% 85% 90%

Back Squat 258 181 194 206 219 232 0 0 0 0 0 0 17 80%
5 3 3 3 3

A1. Pull-up - 3 x max

0 0
A2. Weighted Plank - 3 x 20-30 sec

0 0
WEDNESDAY AVG 81% VOL 45

70% 75% 80% 80% 80%

Power Snatch + Drop Snatch - 2+1, 1+1
130 91 98 104 104 104 0 0 0 0 0 0 12 77%
(3 sec hold in bottom)
3 3 2 2 2

70% 75% 80% 85% 90% 90% 90%

Snatch Balance 145 102 109 116 123 131 131 131 0 0 0 0 12 83%
3 2 2 2 1 1 1

70% 75% 80% 85% 90% 90%

Snatch Push Press (% of snatch) 137 96 103 110 116 123 123 0 0 0 0 0 20 82%
5 3 3 3 3 3

RM
Jerk Recovery 190 ### 0 0 0 0 0 0 0 0 0 0 1
1

A1. Press in Clean - 3 x 8

0 0
A2. Hanging Leg Raise - 3 x max

0 0

THURSDAY AVG 79% VOL 53

50% 55% 60%

Clean-Jerk 188 94 103 113 0 0 0 0 0 0 0 0 6 55%
2 2 2

70% 75% 80% 85% 90% 90% 90%

Clean & Jerk - 2(1+1) 188 132 141 150 160 169 169 169 0 0 0 0 28 83%
4 4 4 4 4 4 4

95% 100% 105% 110%

Clean Pull 193 183 193 203 212 0 0 0 0 0 0 0 10 103%
3 3 2 2

75% 75% 75%

Pause Front Squat (3 sec) 220 165 165 165 0 0 0 0 0 0 0 0 9 75%
3 3 3

A1. DB Row - 3 x 10-15

0 0
A2. Deadbugs - 3 x 20

0 0
SATURDAY AVG 82% VOL 30

70% 75% 80% 85% 90% HS

Snatch 137 96 103 110 116 123 ### 0 0 0 0 0 6 80%
1 1 1 1 1 1

70% 75% 80% 85% 90% 95%

Clean & Jerk - 1+1 188 132 141 150 160 169 179 0 0 0 0 0 12 83%
2 2 2 2 2 2

70% 75% 80% 85% 90% 90% 90%

Front Squat 220 154 165 176 187 198 198 198 0 0 0 0 12 83%
3 2 2 2 1 1 1

Turkish Get-up - 2 x 5/side 0

A1. Weighted Plank - 3 x 20-30 sec

0 0
A2. Weighted Side Plank - 3 x 20-30 sec

0 0
 Week
Ultimate Punch
8

MONDAY AVG 82% VOL 33

70% 75% 80% 85% 85% 85%

Snatch 137 96 103 110 116 116 116 0 0 0 0 0 8 80%
2 2 1 1 1 1

70% 75% 80% 85%

Clean & Jerk - 1+1 188 132 141 150 160 0 0 0 0 0 0 0 8 78%
2 2 2 2

90% 95% 95%

Clean Pull 193 174 183 183 0 0 0 0 0 0 0 0 6 93%
2 2 2

70% 75% 80% 85% 85%

Back Squat 258 181 194 206 219 219 0 0 0 0 0 0 11 79%
3 2 2 2 2

Weighted Plank - 3 x 20-30 sec (light) 0 0

0 0

TUESDAY AVG VOL 0

Rest 0 0

0 0

0 0

0 0

0 0
WEDNESDAY AVG 81% VOL 23

70% 75% 80% 80% 80%

Snatch 137 96 103 110 110 110 0 0 0 0 0 0 7 77%
2 2 1 1 1

70% 75% 80%

Clean & Jerk - 1+1 188 132 141 150 0 0 0 0 0 0 0 0 6 75%
2 2 2

90% 90% 90%

Snatch Pull 137 123 123 123 0 0 0 0 0 0 0 0 6 90%
2 2 2

75% 80% 85%

Front Squat 220 165 176 187 0 0 0 0 0 0 0 0 4 80%
2 1 1

Weighted Plank - 3 x 20-30 sec (light) 0 0

0 0

THURSDAY AVG 60% VOL 18

60% 60% 60% 60% 60% 60%

Snatch 137 82 82 82 82 82 82 0 0 0 0 0 6 60%
1 1 1 1 1 1

60% 60% 60% 60% 60% 60%

Power Clean & Jerk - 1+1 170 102 102 102 102 102 102 0 0 0 0 0 12 60%
2 2 2 2 2 2

Deadbugs - 3 x 20 0 0

0 0

0 0

0 0
SATURDAY AVG VOL 3

MAX
Snatch 137 ### 0 0 0 0 0 0 0 0 0 0 1
1

MAX
Clean & Jerk - 1+1 188 ### 0 0 0 0 0 0 0 0 0 0 2
2

0 0

0 0