Variables

Maximum lifts

Calculators

Snatch

1 RM Estimator (Brzycki Equation)

100

Weight

Reps

Clean and Jerk

147.5

100

Power Snatch Max Estimate (From Max

Snatch)

Front Squat

80

100

Power Clean Max Estimate (From Max C+

Back Squat

80

100

*Note: estimates are based on being 80% o

max snatch/C+J, as per the findings of the
Soviets. It may or may not be higher or lowe
adjust it as needed.

Power Snatch
80
Power Clean
80
Push Press
80
Round to next
2.5

Page 1

Variables

ator (Brzycki Equation)

Estimated 1 RM
155
Max Estimate (From Max
Snatch)
80

ax Estimate (From Max C+J)

80

s are based on being 80% of

J, as per the findings of the
r may not be higher or lower,
ust it as needed.

Page 2

Beginner

Mon

Tue

Snatch Max 1
C&J Max 1
Back Squat (X/5)x5

Snatch - 60/3, 65/3, (70/3)x3

C&J - 60/3, 65/3, (70/2)x3
Bench - (X/5)x3
Pullups 3 sets

Thu

Fri

Snatch - 60/3, 70/3, 75/3, 80/3, 75/3

C&J 60/3, 70/3, 75/2, 80/2, 75/2
Push Press - (X/3)x5
Pullups - 3 sets

Snatch - 60/3, 70/3, 80/3, 85/3, 80/3

Clean - 60/3, 70/3, 80/3, 85/3, 80/3
Jerk - 60/3, 70/3, 80/3, 85/3, 80/3
Back Squat Max 5

Just some random beginner program I sketched up

Page 3

Beginner

Wed
Snatch - 60/3, 70/3, (75/3)x3
C&J - 60/3, 70/3, (75/2)x3
Front Squat (X/3)x5
RDL / Good morning (X/5)x4
X means any weight, increasing every time
Pullups done at bodyweight to near failure
If technique breaks down decrease the weight
Notation: (Percent / reps) x sets

Page 4

CMSMacro

Week 1

Week 2

Monday

Monday

Back Squat - 60/4, 70/4, (75/4)x3

Back Squat - 60/4, 70/4, (80/4)x2

Snatch - 60/4, 70/4, (75/4)x3

Snatch - 60/4, 70/4, (80/4)x2

Clean & Jerk - 60/4+1, 70/4+1 (75/4+1)x3

Clean & Jerk - 60/4+1, 70/4+1 (80/4+1)x2

Jerk - 70/4, (80/3)x3

Jerk - 70/4, (80/3)x3

Clean Extension - (85/4)x5

Snatch High Pull - (90/4)x4

Snatch Deadlift - (105/4)x4

Romanian Deadlift - (90/5)x4

Press - (X/4)x4

Press - (X/3)x4

Tuesday

Tuesday

Power Snatch - 60/3, 65/3, (70/3)x3

Power Snatch - 60/3, 65/3, (70/3)x3

Power Clean & Power Jerk - 60/3+2, 65/3+2

(70/3+2)x3

Power Clean & Power Jerk - 60/3+2, 65/3+2

(70/3+2)x3

Snatch Extension - (90/4)x4

Clean Extension - 80/4, (85/4)x4

Push Press - 60/3, 65/3, (70/3)x3

Wednesday

Wednesday

Back Squat - 60/3, 70/3, (80/3)x2

Snatch - 60/3, 70/3, (80/3)x2
Clean & Jerk - 60/3+1, 70/3+1 (80/3+1)x2
BTN Push Press - 60/4, 65/4, (70/3)x3

Page 5

CMSMacro

Thursday

Thursday

Power Snatch + OHS - 60/3+3, 65/3+3 (70/3+3)x2

Front Squat - 60/4, 70/4, (80/4)x2

Power Clean & Power Jerk - 60/3+3, 65/3+3

(70/3+3)x2

Snatch - 60/4, 70/4, (80/4)x2

Press - (X/2)x4

Clean - 60/4, 70/4, (80/4)x3

Jerk - 60/4, 70/4, (80/4)x2
Snatch Extension - (95/4)x4
Good Morning - (X/5)x4

Friday

Friday

Front Squat - 60/4, 70/4, (75/4)x3

Power Snatch + OHS - 60/3+3, 65/3+3 (70/3+3)x3

Snatch - 60/4, 70/4, (75/4)x2

Power Clean & Power Jerk - 60/3+3, 65/3+3

(70/3+3)x2

Clean & Jerk - 60/4+1, 70/4+1 (75/4+1)x2

Snatch High Pull - (90/4)x5
Romanian Deadlift - (85/5)x4
Jerk Drive - (80/3)x4

Saturday

Saturday

Power Snatch - 60/2, 65/2, (70/2)x3

Back Squat - 60/3, 70/3, (80/3)x3

Power Clean & Jerk - 60/2+2, 65/2+2 (70/2+2)x3

Snatch - 60/3, 70/3, (80/2)x2

Page 6

CMSMacro
Clean & Jerk - 60/3+1, 70/3+1 (80/2+1)x2
Clean Extension - (85/4)x4

From Takano's 'Weightlifting Programming', program on p.108-117

2 preparatory mesocycles followed by a pre-competition mesocycle

A Candidate for Master of Sport (CMS) athlete is moving toward either being a lifestyler or paraprofessional. The training dem
situation that makes full time employment either impossible or overly demanding. A CMS lifter is often qualified for national
or she may have already qualified for a minor level international competition especially at the junior level, and is sophisticated
classification before entering the high mastery stage.
Male weightlifters who have achieved the totals in Table 12.1 are considered Candidates for Master of Sport. Female weig
for Master of Sport.
CMS weightlifters should have no technical faults, display excellent speed characteristics, and have developed the capaciti
speed characteristics during the preparation cycles. When lesser athletes will show significant loss of speed of movement duri
qualities.
Note: Use planned maximum lifts for end of mesocycle.
12.1: (Male) Weight Class/kg Total/kg
56 175
62 195
69 220
77 240
85 255
94 265
105 275
+105 280
12.2: (Female) Weight Class/kg Total/kg
48 110
53 120
58 130
63 140
69 150
75 155
+75 160

Page 7

CMSMacro

Week 3

Week 4

Monday

Monday

Back Squat - 60/4, 70/4, (80/4)x4

Back Squat - 60/4, 70/4, (80/4)x4

Snatch - 60/4, 70/4, (80/4)x3

Snatch - 60/4, 70/4, (80/4)x4

Clean & Jerk - 60/4+1, 70/4+1 (80/4+1)x3

Clean - 60/4, 70/4, (80/4)x4

Clean High Pull - (85/5)x5

Jerk - 60/4, 70/4, (80/4)x4

BTN Power Jerk - 60/4, 65/4, (70/4)x3

Push Press - 60/4, 65/4, (70/4)x3

Good Morning - (X/6)x4

Tuesday

Tuesday

Power Snatch + OHS - 60/3+3, 65/3+3 (70/3+3)x3

Power Snatch + BTNPP + OHS - 60/2+2+2,

65/2+2+2, (70/2+2+2)x2

Power Clean & Power Jerk - 60/3+3, 65/3+3

(70/3+3)x3

Power Clean + Front Squat + Power Jerk 60/2+2+2, 65/2+2+2, (70/2+2+2)x2

Press - (X/3)x4

Wednesday

Wednesday

Page 8

CMSMacro

Thursday

Thursday

Front Squat - 60/4, 70/4, (80/4)x3

Front Squat - 60/4, 70/4, (80/4)x4

Snatch - 60/3, 70/3, (80/3)x3

Snatch - 60/3, 70/3, (80/3)x3

Clean - 60/3, 70/3, (80/3)x3

Clean & Jerk - 60/3+2, 70/3+2, (80/3+1)x3

Jerk - 60/4, 70/4, (80/4)x3

Clean Extensions - (90/4)x4

Snatch High Pull - (95/4)x5

Snatch Deadlift - (105/3)x4

Push Press - 60/4, 65/4, (70/4)x3

Press - (X/3)x4

Press - (X/3)x4

Friday

Friday

Power Snatch - 60/2, 65/2, (70/2)x3

Power Clean & Jerk - 60/2+2, 65/2+2, (70/2+2)x3
Romanian Deadlift - (90/5)x5

Saturday

Saturday

Back Squat - 60/3, 70/3, 80/3, 85/2, (80/3)x2

Back Squat - 60/3, 70/3, (80/3)x4

Snatch - 60/2, 70/2, 80/2, (85/2)x2

Snatch - 60/2, 70/2, 80/2, 85/2

Page 9

CMSMacro
Clean - 60/2, 70/2, 80/2, (85/2)x2

Clean & Jerk - 60/2+1, 70/2+1, 80/2+1, 85/2+1

Clean Extension - (85/5)x4

Snatch High Pull - (95/4)x5

Press - (X/4)x4

Push Press - 60/3, 65/3, (70/3)x3

108-117
esocycle

or paraprofessional. The training demands coupled with the necessity for restoration time and feeding create a
S lifter is often qualified for national level competition, and is adroit at performing on the competition platform. He
the junior level, and is sophisticated in the skills of traveling to a national competition. CMS is considered the last

tes for Master of Sport. Female weightlifters who have achieved the totals in Table 12.2 are considered Candidates

tics, and have developed the capacities to train rigorously on a daily basis. The talent level will be reflected in the
cant loss of speed of movement during this phase, the talented athlete will have a much lesser drop off of speed

Page 10

CMSMacro

Week 5

Week 6

Monday

Monday

Back Squat - 60/4, 70/4, 80/4, 85/3, (80/4)x2

Back Squat - 60/4, 70/4, (80/4, 85/2)x3

Snatch - 60/4, 70/4, (80/4)x4

Snatch - 60/4, 70/4, (80/4, 85/2)x3

Clean & Jerk - 60/4+1, 70/4+1, (80/4+1)x4

Clean - 60/4, 70/4, (80/4, 85/2)x3

Snatch Extension - (95/4)x5

Snatch High Pull - (95/4)x5

Romanian Deadlift - (90/5)x4

Clean Deadlift - (105/3)x4

Power Jerk - 60/3, (70/3)x3

Good Morning - (X/6)x4

Tuesday

Tuesday

Power Snatch - 60/4, 65/4, (70/4)x3

Power Snatch - 60/4, 65/4, (70/4, 75/1)x3

Power Clean & Power Jerk - 60/4+2, 65/4+2,

(70/4+2)x3

Power Clean & Power Jerk - 60/4+2, 65/4+2,

(70/4+1, 75/1+1)x3

Press - (X/3)x4

Snatch Deadlift - (105/3)x4

Wednesday

Wednesday

Front Squat - 60/4, 70/4, (80/4)x4

Snatch High Pull + Snatch - 60/3+1, 70/3+1,
(80/3+1)x3
Clean High Pull + Clean - 60/3+1, 70/3+1,
(80/3+1)x3
Clean Extension - (90/4)x5

Page 11

CMSMacro
Jerk - 60/4, 70/4, (80/4)x3

Thursday

Thursday

Snatch - 60/2, 70/2, 80/2, 85/2

Front Squat - 60/4, 70/4, (80/4, 85/2)x3

Clean & Jerk - 60/2+2, 70/2+2, 80/2+2, 85/2+1

Snatch - 60/3, 70/3, 80/3, (85/3)x3

Snatch High Pull - (95/3)x4

Clean & Jerk - 60/3+1, 70/3+1, 80/3+1, (85/3+1)x2

Push Press - 60/3, 65/3, (70/3)x4

Jerk - (80/4)x2, (80/3)x2

Clean High Pull - (90/4)x5
Good Morning - (X/5)x4

Friday

Friday

Power Snatch + BTNPP + OHS - 603+3+3,

65/3+3+3, (70/3+3+3)x3

Power Snatch + OHS - 60/3+3, 65/3+3 (70/3+3)x3

Power Clean +Front Squat + Power Jerk 60/3+3+3, 65/3+3+3, (70/3+3+3)x3

Power Clean & Power Jerk - 60/3+3, 65/3+3

(70/3+3)x2

Clean Deadlift - (105/2)x4

Press - (X/2)x4

Saturday

Saturday

Back Squat - 60/3, 70/3, 80/3, 85/3, 90/1

Back Squat - 60/2, 70/2, 80/2, 85/2, 90/1, 85/2

Power Snatch - 60/3, 65/3, 70/3, 75/1, 70/3, 75/1,

70/2

Snatch - 60/2, 70/2, 80/2, 85/2, 90/1, 85/2

Page 12

CMSMacro
Power Clean & Power Jerk - 60/3+1, 65/3+1,
70/3+1, 75/1+1, 70/3+1, 75/1+1, 70/2+1

Clean & Jerk - 60/2+1, 70/2+1, 80/2+1, 85/2+1,

90/1+1, 85/2+1

Press - (X/2)x4

Snatch High Pull - (100/4)x5

Page 13

CMSMacro

Week 7

Week 8

Monday

Monday

Back Squat - 60/3, 70/3, 80/3, (85/3)x3

Back Squat - 60/4, 70/4, (80/4, 85/3)x3

Snatch - 60/3, 70/3, 80/3, (85/3)x3

Snatch - 60/4, 70/4, (80/4, 85/3)x3

Clean & Jerk - 60/3+1, 70/3+1, 80/3+1, (85/3+1)x3 Clean & Jerk - 60/4+1, 70/4+1, (80/4+1, 85/3+1)x3
Jerk - 80/3, (85/3)x3

Snatch High Pull - (100/4)x5

Clean High Pull - (90/3)x5

Good Morning - (X/5)x4

Tuesday

Tuesday

Power Snatch - 60/2, 65/2, (70/2)x3

Power Snatch - 60/1, 65/1, 70/1, (75/1)x3,

(70/3)x3

Power Clean & Power Jerk - 60/2+2, 65/2+2,

(70/2+2)x2

Power Clean & Jerk - 60/1+1, 65/1+1, 70/1+1,

(75/1+1)x3, (70/3+1)x3

Snatch Extensions - (95/3)x5

Jerk - 70/3, 80/3, (85/3)x2

Press - (X/3)x4

Wednesday

Wednesday

Page 14

CMSMacro

Thursday

Thursday

Front Squat - 60/4, 70/4, (80/4)x5

Front Squat - 60/4, 70/4, (80/4, 85/3)x3

Snatch - 60/3, 70/3, 80/3, (85/3)x3

Snatch - 60/2, 70/2, 80/2, (85/2, 90/1)x3

Clean & Jerk - 60/3+1, 70/3+1, 80/3+1, (85/3+1)x2

Clean & Jerk - 60/2+1, 70/2+1, 80/2+1, (85/2+1,

90/1+1)x3

Clean Extensions - (90/4)x5

Snatch Extension - (105/3)x5

Good Morning - (X/5)x4

Romanian Deadlift - (90/4)x4

Friday

Friday

Power Snatch + OHS - 60/2+3, 65/2+3 (70/2+3)x3

Saturday

Saturday

Back Squat - 60/2, 70/2, 80/2, (85/2, 90/1)x2

Back Squat - 60/3, 70/3, 80/3, 85/3, 90/2, 85/2,

90/1

Snatch - 60/2, 70/2, 80/2, (85/2, 90/1)x2

Power Snatch - 60/2, 65/2, 70/2, 75/2, 80/1, 70/2,

75/1
Page 15

CMSMacro
Clean & Jerk - 60/2+1, 70/2+1, 80/2+1, (85/2+1,
90/1+1)x2

Power Clean & Power Jerk - 60/2+1, 65/2+1,

70/2+1, 75/2+1, 80/1+1, 70/2+1, 75/1+1

Press - (X/3)x4

Jerk - 70/3, 80/3, (85/3)x3

Press - (X/3)x4

Page 16

CMSMacro

Week 9

Week 10

Monday

Monday

Snatch - 60/1, 70/1, 80/1, 85/1, 90/1, 95/1,

(80/3)x3

Snatch: Singles to max, (max-10, max-5, max)x3

Clean & Jerk - 60/1+1, 70/1+1, 80/1+1, 85/1+1,

90/1+1, 95/1+1, (80/3+1)x3

Clean & Jerk: Singles to max, (max-10, max-5,

max)x3

Snatch High Pull - 95/3, (100/3)x2, (105/3)x2

Clean Extension - (105/2)x5

Front Squat - 60/3, 70/3, 80/3, (85/3)x4

Front Squat: Singles to max, (max-10, max-5,

max)x3

Power Jerk - 60/3, 65/3, 70/3, 75/3, 70/3, 75/2,

70/3

Jerk - 70/2, 80/2, (85/2)x2, (90/2)x2

Good Morning - (X/5)x4

Good Morning - (X/5)x4

Tuesday

Tuesday

Power Snatch - 60/1, 65/1, 70/1, (75/1)x3,

(70/3)x3

Power Snatch: Singles to max, (max-10, max-5,

max)x3

Power Clean & Jerk - 60/1+1, 65/1+1, 70/1+1,

(75/1+1)x3, (70/3+1)x3

Power Clean & Power Jerk: Singles to max, (max10, max-5, max)x3

Clean Extension - 90/2, 95/2, (100/2)x3

Press - (X/3)x4

Wednesday

Wednesday

Page 17

CMSMacro

Thursday

Thursday

Snatch - 60/2, 70/2, 80/2, (85/2, 90/1)x3

Snatch - Singles to max, (85/2)x4

Clean & Jerk - 60/2+1, 70/2+1, 80/2+1, (85/2+1,

90/1+1)x3

Clean & Jerk - Singles to max, (85/2+1)x4

Snatch Extension - (105/3)x5

Snatch Extension - (105/2)x5

Back Squat - 60/2, 70/2, 80/2, 85/2, (90/2)x4

Back Squat - Singles to max, (max-10, max-5,

max)x3

Press - (X/4)x4

Push Press - 60/3, 65/3, (70/3)x3

Friday

Friday

Saturday

Saturday

Power Snatch + OHS - 60/2+2, 65/2+2,

(70/2+2)x2, (75/2+2)x2

Power Snatch -60/2, 65/2, (70/2, 75/2, 80/1)x2

Power Clean & Power Jerk - 60/2+2, 65/2+2,

(70/2+2)x2, (75/2+2)x2

Power Clean & Power Jerk - 60/2+1, 65/2+1,

(70/2+1, 75/2+1, 80/1+1)x2
Page 18

CMSMacro
Clean Extension - 85/2, 95/2, (105/2)x3

Front Squat - 60/2, 70/2, 80/2, 85/2, (90/2)x3

Front Squat - 60/2, 70/2, 80/2, 85/2, (90/2)x2

Clean Extension - 90/3, (100/3)x4

Page 19

CMSMacro

Week 11

Week 12

Monday

Monday

Snatch: Singles to max, max-10, max-5, max,

(90/2)x3

Snatch - 60/2, 70/2, 80/1, 85/1, 90/1, 95/1,

(85/1)x4

Clean & Jerk: Singles to max, max-10, max-5,

max, (90/2+1)x3

Clean & Jerk - 60/2+1, 70/2+1, 80/1+1, 85/1+1,

90/1+1, 95/1+1, (85/1+1)x3

Clean High Pull - (95/2)x5

Snatch Extension - (95/2)x5

Front Squat: Singles to max, max-10, max-5, max,

(90/2)x3

Front Squat - 60/3, 70/3, 80/3, 85/2, 90/1, 80/3,

(85/2)x3

Push Press - 60/3, 65/3, 70/3, 75/2, 70/3

Press - (X/3)x5

Good Morning - (X/5)x4

Tuesday

Tuesday

Power Snatch: Singles to max, max-10, max-5,

max

Snatch - 60/2, 70/2, 80/1, 85/1, 90/1, (85/1)x3

Power Clean & Power Jerk: Singles to max, max10, max-5, max

Clean & Jerk - 60/2+1, 70/2+1, 80/1+1, 85/1+1,

90/1+1, (85/1+1)x3

Snatch Extensions - (105/3)x5

Back Squat - 60/2, 70/2, 80/2, 85/2, 90/1, (85/2)x2

Snatch High Pull - (85/3)x4

Wednesday

Wednesday

Page 20

CMSMacro

Thursday

Thursday

Snatch - 60/2, 70/2, 80/2, 85/2, 90/2, 95/1

Power Snatch - 60/2, 65/2, (70/2)x3

Clean & Jerk - 60/2+1, 70/2+1, 80/2+1, 85/2+1,

90/2+1, 95/1+1

Power Clean & Power Jerk - 60/2+2, 65/2+2,

(70/2+2)x3

Clean Extensions - 100/2, (105/2)x4

Jumping Back Squat - (50/3)x4

Back Squat - Singles to max, (max-10, max-5,

max)x3

Press - (X/2)x4

Press - (X/4)x4

Friday

Friday

Saturday

Saturday

Snatch - 60/2, 70/2, 80/2, (85/2)x2

Competition

Clean & Jerk - 60/2+2, 70/2+2, 80/2+2, (85/2+1)x2

Page 21

CMSMacro
Snatch Extension - (105/2)x3
Front Squat - 60/2, 70/2, 80/2, (85/2)x2
Press - (X/3)x3

Page 22

Week 1

Week 2

Monday

Monday

Snatch - 5x3 @ 70

Snatch - 5x2 @ 75

Snatch pull - 4x4 @ 105

Snatch pull - 4x3 @ 110

Pause back squat - 4x3 @ 65

Pause back squat - 5x2 @ 75

Tuesday

Tuesday

Power snatch + Snatch - 65x1+1x2, 70x1+1x2,

75x1+1x2

Power clean + power jerk - 75x3, 80x2

Power clean + power jerk - 70x1+1x5

Power snatch + Snatch - 70x1+1x2, 75x1+1x2,

80x1+1x1

Wednesday

Wednesday

Clean & Jerk - 5x3 @ 70

Clean & Jerk - 5x2 @ 75

Clean pull - 4x4 @ 110

Clean pull - 4x3 @ 115

Front Squat - 4x2 @ 75

Front Squat - 4x2 @ 80

Thursday

Thursday

Hang snatch (below knee) - 75x2x5

Hang snatch - 75 x 2 x 3, 80 x 2 x 2

Hang clean (below knee) - 75x2x5

Hang clean - 75 x 2 x 3, 80 x 2 x 2

Snatch balance - 4x3

Snatch balance - 4 x 2; heavier than wk1

Saturday

Saturday

Snatch - 60x3, 70x2, 75x2, 80x2, 85x1x3

Clean & jerk - 60x3, 70x2, 75x2, 80x2, 85x1x3
Front squat - 100x1x1, 90x1x2

Snatch - 60 x 3, 70 x 2, 75 x 2, 80 x 2, 85 x 1, 90 x
1
Clean & jerk - 60 x 3, 70 x 2, 75 x 2, 80 x 2, 85 x
1, 90 x 1
Front squat - 100 1 x 1, 90 x 1 x 2

Everett's Quick & Classic

This is a quick 4-week block that focuses on the Snatch and Clean & Jerk and
on the classic lifts, but still doing pulls, powers and hang lifts as well.

Week 3

Week 4

Monday

Monday

Snatch - 5x1 @ 80

Snatch - 80 x 1 x 2, 85 x 1, 90 x 1

Snatch pull - 4x2 @ 115

Clean & jerk - 80 x 1 x 2, 85 x 1, 90 x 1

Pause back squat - 5x1 @ 80

Front Squat - 80 x 2, 85 x 1 x 2

Tuesday

Tuesday

Power clean + power jerk - 75,80,80+x3

Power snatch - 70x1x5

Power snatch + snatch - 75,80,80+x3

Power clean & jerk - 70x1x5

Clean pull - 90x2x3

Wednesday

Wednesday

Clean & Jerk - 5x1 @ 80

Snatch - 80x1x3

Clean pull - 4x2 @ 120

Clean & Jerk - 80x1x3

Front Squat - 5x1 @ 90

Snatch pull - 90x2x3

Thursday

Thursday

Hang snatch (below knee) - 75 x 2, 80 x 2, 85 x 1

x3
Hang clean (below knee) - 75 x 2, 80 x 2, 85 x 1 x
3

Power snatch - 60x1x8

Power clean & jerk - 60x1x8

Snatch balance - 4 x 1; heavier than wk2

Saturday
Snatch - 60 x 3, 70 x 2, 75 x 2, 80 x 1, 85 x 1, 90 x
1, 95 x 1, 85 x 1 x 2
Clean & jerk - 60 x 3, 70 x 2, 75 x 2, 80 x 1, 85 x
1, 90 x 1, 95 x 1, 85 x 1 x 2
Front squat - 100 1 x 1, 90 x 1

Saturday
Snatch max
Clean & jerk max
Front squat max

and Clean & Jerk and goes for maxes on the last Saturday. Plenty of work
ts as well.

FrontSquat

Week 1

Week 2

Monday

Monday

Snatch - 5 sets x 3 reps @ 75

Clean - 3 x 3 @ 75, 2 x 2 @ 80

Jerk - 5 x 3 @ 75

BTN Jerk - (Hold Split 3 Secs) - 3 x 3 @ 75, 2 x 2

@ 80

Front Squat - 5 x 3 @ 75

Back Squat - 5 x 2 @ 70

Snatch Deadlift - 3 x 5 @ 100

Snatch Deadlift - 1 x 5 @ 100, 2 x 5 @ 105

Tuesday

Tuesday

Power Snatch + Snatch Push Press + OHS - 3 x Power Snatch + Snatch Push Press + OHS - 1 x
3+3+3 @ 55, 2 x 3+3+3 @ 60
3+3+3 @55, 4 x 3+3+3 @ 60
Power Clean + Power Jerk - 2 x 2(1+1) @ 55, 3 x Power Clean + Power Jerk - 4 x 2(1+1) @ 60, 1 x
2(1+1) @ 60
2(1+1) @ 65
Snatch Pull - 2 x 3 @ 90, 3 x 3 @ 95

Snatch Pull - 2 x 3 @ 95, 3 x 3 @ 100

Wednesday

Wednesday

Clean - 5 x 3 @ 75

Front Squat - 5 x 2 @ 85

BTN Jerk - (Hold Split 3 Secs) - 5 x 3 @ 75

Snatch - 3 x 3 @ 75, 2 x 2 @ 80

Back Squat - 5 x 2 @ 70

Jerk - (Hold Split 3 Secs) - 3 x 3 @ 75, 2 x 2 @ 80

Clean Pull - 2 x 3 @ 90, 3 x 3 @ 95

Clean Pull - 2 x 3 @ 95, 3 x 3 @ 100

Thursday

Thursday

Power Clean + Push Press - 3 x 2(2+1) @ 60, 2 x

2(2+1) @ 65
Snatch Push Press + Snatch Balance - 5 x 3+1 @ Snatch Push Press + Snatch Balance - 3 x 3+1 @
70
70, 2 x 3+1 @ 80
Power Clean + Push Press - 5 x 2(2+1) @ 60

Snatch Pull - 5 x 3 @ 90

Clean Pull - 5 x 3 @ 95

Saturday

Saturday

Front Squat - 5 x 3 @ 80

Snatch - Heavy Single @ 85+

Snatch - Heavy Single (a.k.a. 85%+), @ 85+

Clean and Jerk - Heavy Single @ 85+

Clean and Jerk - Heavy Single, @ 85+

Clean Deadlift - 1 x 5 @ 100, 2 x 5 @ 105

Clean Deadlift - 3 x 5 @ 100

Back Squat - 5 x 2 @ 70

Page 1

FrontSquat

Everett's Front Squat Specialisation Program

This is a preparatory cycle that emphasizes front squat strength and tests for a m

Page 2

FrontSquat

Week 3

Week 4

Monday

Monday

Front Squat - 4 x 3 @ 85

Clean and Jerk - 2+1 @ 75, 1+1 x 2 @ 80, 1+1 x

2 @ 85

Snatch - 1 x 3 @ 75, 4 x 2 @ 80

Clean Pull - 1 x 3 @ 95, 1 x 3 @ 100, 2 x 3 @ 105

Jerk - (Hold Split 3 Secs) - 1 x 3 @ 75, 4 x 2 @ 80

Back Squat - 5 x 2 @ 70

Clean Pull - 4 x 3 @ 100

Tuesday

Tuesday

Power Sn + Snatch Push Press + OHS - 1 x

2+2+1 @ 55, 2 x 2+2+1 @ 60, 2 x 2+2+1 @ 65
Power Clean + Power Jerk - 2 x 2+1 @ 60, 2 x
2+1 @ 65

Power Snatch + OHS - 1 x 2+1 @ 55, 1 x 2+1 @

60, 1 x 2+1 @ 65, 3 x 1+1 @ 67.5
Power Clean + Jerk - 2 x 2+1 @ 60, 1 x 2+1 @
65, 3 x 1+1 @ 67.5

Snatch Pull - 4 x 3 @ 95

Snatch Pull - 2 x 2 @ 95, 2 x 2 @ 100

Wednesday

Wednesday

Clean - 1 x 3 @ 75, 4 x 2 @ 80

Front Squat - 3 x 2 @ 90

BTN Jerk - 1 x 2 @ 75, 4 x 2 @ 80

Snatch Pull - 4 x 3 @ 100

Snatch - 1 x 2 @ 75, 1 x 2 @ 80, 3 x 1 @ 85, 1 x

1 @ 80
Jerk - 1 x 2 @ 75, 1 x 2 @ 80, 3 x 1 @ 85, 1 x 1
@ 80

Back Squat - 5 x 2 @ 70

Snatch Pull - 2 x 3 @ 100, 2 x 2 @ 105

Thursday

Thursday

Power Clean + Push Press - 1 x 2(1+1) @ 60, 4 x

2(1+1) @ 65
Snatch Push Press + Snatch Balance - 1 x 2+1 @
70, 2 x 2+1 @ 75, 2 x 2+1 @ 80

Power Clean + Power Jerk - 2 x 2+1 @ 60, 4 x

1+1 @ 65

Clean Pull - 4 x 3 @ 95

Clean Pull - 2 x 2 @ 95, 2 x 2 @ 100

Saturday

Saturday

Front Squat - 5 x 1 @ 90

Snatch - Heavy Single @ 85+

Snatch - Heavy Single @ 85+

Clean and Jerk - Heavy Single @ 85+

Clean and Jerk - Heavy Single @ 85+

Clean Pull - 3 x 3 @ 105

Snatch Pull - 3 x 3 @ 100

Back Squat - 5 x 2 @ 70

Power Snatch - 2 x 2 @ 60, 4 x 1 @ 65

Page 3

FrontSquat

strength and tests for a max front squat on the last Saturday.

Page 4

FrontSquat

Week 5
Monday
Front Squat - 3 x 1 @ 90
Snatch - 3 x 60, 3 x 65, 2 x 70, 2 x 75, 1 x 80, 3 x
1 @ 85
Clean and Jerk - 1 x 60, 1 x 65, 1 x 70, 1 x 75, 1 x
80, 1 x 85
Clean Pull - 1 x 2 @ 85, 1 x 2 @ 90, 1 x 2 @ 95

Tuesday
Power Snatch - 3 x 1 @ 55, 3 x 1 @ 60
Power Clean + Jerk - 3 x 1+1 @ 55, 3 x 1+1 @ 60

Wednesday
Snatch - 3 x 60, 3 x 65, 2 x 70, 2 x 75, 3 x 1 @ 80
Clean and Jerk - 1+1 x 60, 1+1 x 65, 1+1 x 70,
1+1 x 75, 1+1 x 80
Snatch Pull - 2 x 85, 2 x 90, 2 x 95
Back Squat - 5 x 2 @ 70

Thursday
Power Snatch - 3 x 1 @ 55, 3 x 1 @ 60
Power Clean and Jerk - 3 x 1+1 @ 55, 3 x 1+1 @
60

Saturday
Front Squat - max, aim to beat 100
Snatch - Heavy Single @ 85+
Clean and Jerk - Heavy Single @ 85+

Page 5

FrontSquat

Page 6

Week 1

Week 2

Monday

Monday

Snatch - Max + 8x1 @ 85%

Snatch - Max + 6x1 @ 90%

Clean and Jerk Max + 6x1 @ 85%

Clean and Jerk Max + 4x1 @ 90%

Front Squat 2x2 @ 85%

Back Squat 2x2 @ 90%

Tuesday

Tuesday

Power Snatch 6x1 @ 75% Monday Snatch

Power Snatch 10x1 @ 80% Monday Snatch

Clean and Jerk 4x1 @ 75% Monday CJ

Clean and Jerk 8x1 @ 80% Monday CJ

Wednesday

Wednesday

Snatch - Max + 6x1 @ 90%

Snatch - Max + 8x1 @ 85%

Clean and Jerk Max + 4x1 @ 90%

Clean and Jerk Max + 6x1 @ 85%

Back Squat 2x3 @ 85%

Front Squat 1x3 @ 90%

Thursday

Thursday

Snatch 8x1 @ 80% Wednesday Snatch

Snatch 8x1 @ 80% Wednesday Snatch

Power Clean & Jerk 6x1 @ 80% Wed CJ

Power Clean & Jerk 6x1 @ 80% Wed CJ

SLDL 5x3 @ 70% Wed Clean

Good Morning 3x10 @ 40% Wed Clean

Saturday

Saturday

Snatch - Max + 8x1 @ 85%

Snatch - Max + 6x1 @ 90%

Clean and Jerk Max + 6x1 @ 85%

Clean and Jerk Max + 4x1 @ 90%

Front Squat Max

Back Squat Max

Everett's Basic Bulgarian Preparatory Program

This is a basic 3-week Bulgarian-style program that would be repeated for as lo
uses daily maxes for the classic lifts on the heavy days, but controls the loading o
assumes excellent technical proficiency; for less proficient lifters, the Tuesday an
workouts can involve more technique-orientated exercises instead of the classic
Similarly, each time the three-week cycle is repeated, minor changes can be made
variety.

This basic template can be adjusted in numerous ways to influence the results
possible adjustments, and the principles governing them, are discussed in the Bu
chapter. The most common changes necessary will be a reduction of volume by l
of back-off reps following the snatch and clean & jerk heavy days. Friday can also
day by using Saturday's workout, and on Saturday, using Tuesday's workout with
on Friday's lifts.

In this program, percentages following a max are of that day's best lift, not o
absolute maximum.
Possible changes:
- Add light, low volume squats to light days (~80% single)
- Change full lift on light days to technique orientated movements
- Add auxillary work on light days
Increasing workload:
- Mon/Wed/Fri full heavy, Tue/Thu/Sat powers light
- Add am light power sessions on heavy days (Mon/Wed/Fri)
- Add am light power sessions on light days (Tue/Thu/Sat)
- Change am sessions to light full on heavy days (Mon/Wed/Fri)
- Change pm sessions to light full on light days (Tue/Thu/Sat)

Week 3
Monday
Snatch 6x1 @ 80% last weeks best
Clean and Jerk 5x1 @ 80% last weeks best
Front Squat 2x3 @ 80%

Tuesday
Power Snatch 8x1 @ 80% Monday Snatch
Clean and Jerk 6x1 @ 80% Monday CJ

Wednesday
Snatch 6x1 @ 80% last weeks best
Clean and Jerk 5x1 @ 80% last weeks best
Back Squat 2x3 @ 80%

Thursday
Snatch 8x1 @ 80% Monday Snatch
Power Clean & Jerk 6x1 @ 80% Mon CJ
Good Morning 3x10 @ 40% Wed Clean

Saturday
Snatch 8x1 @ 80% last weeks best
Clean and Jerk 6x1 @ 80% last weeks best
Front Squat 3x3 @ 80%

d be repeated for as long as desired. It

controls the loading of the squats. This
lifters, the Tuesday and Thursday
nstead of the classic and power lifts.
changes can be made for the sake of

o influence the results. Some of the

re discussed in the Bulgarian Method
duction of volume by limiting the number
y days. Friday can also be made a training
uesday's workout with percentages based

at day's best lift, not of the athlete's

Week 1

Week 2

Monday

Monday

Power Snatch 10x1 @ 75%

Power Snatch 10x1 @ 75%

Power Clean & Jerk 10x1 @ 75%

Power Clean & Jerk 10x1 @ 75%

Front Squat 1 @ 75%

Front Squat 1 @ 75%

Tuesday

Tuesday

Snatch - Max + 5x1 @ 80%

Snatch - Max + 3x1 @ 80%

Clean and Jerk Max + 5x1 @ 80%

Clean and Jerk Max + 3x1 @ 80%

Front Squat Max + 2x2 @ 80%

Front Squat Max + 2x2 @ 85%

Wednesday

Wednesday

Power Snatch 10x1 @ 75%

Power Snatch 10x1 @ 75%

Power Clean & Jerk 10x1 @ 75%

Power Clean & Jerk 10x1 @ 75%

Front Squat 1 @ 75%

Front Squat 1 @ 75%

Thursday

Thursday

Clean and Jerk Max + 5x1 @ 80%

Clean and Jerk Max + 3x1 @ 80%

Snatch - Max + 5x1 @ 80%

Snatch - Max + 3x1 @ 80%

Pause Back Squat 2x3 + 3RM

Pause Back Squat 2x3 + 3RM

Saturday

Saturday

Snatch - Max + 5x1 @ 75%

Snatch - Max + 3x1 @ 75%

Clean and Jerk Max + 5x1 @ 75%

Clean and Jerk Max + 3x1 @ 75%

Front Squat Max + 2x2 @ 85%

Front Squat Max + 2x2 @ 85%

Everett's Basic Bulgarian Competition-Prep Program

This is a peaking cycle intended to be used in the final three weeks before a co
lift testing). It follows a basic Bulgarian style model with some planned modulatio
maximise performance on the final day. This exact cycle produced a PR snatch, P
total and a 5 for 6 performance for one of my lifters at the American Open.
The power snatches and power clean & jerks on Mondays and Wednesdays are
1 minute rest between sets; the back-off snatches and clean & jerks after the daily
snatches and clean & jerks on the final Thursday before the competition should a
minute rest periods. The light front squats on Mondays and Wednesdays must be
focus on maximal speed. Percentage prescription for back-off sets following a da
max rather than the athlete's all-time best.

Week 3
Monday
Snatch - Max + 2x1 @ 85%
Clean and Jerk Max + 2x1 @ 85%
Front Squat Max + 1x2 @ 90%

Tuesday
Power Snatch 10x1 @ 75%
Power Clean & Jerk 10x1 @ 75%
Front Squat 1 @ 75%

Wednesday
Clean and Jerk Max + 3x1 @ 85%
Snatch - Max + 3x1 @ 85%
Back Squat Max + 2x2 @ 80%

Thursday
Snatch 5x1 @ 75%
Clean & Jerk 5x1 @ 75%
Front Squat 1 @ 75%

Saturday
Competition

hree weeks before a competition (or max

me planned modulation of variables to
oduced a PR snatch, PR clean & jerk, PR
merican Open.
s and Wednesdays are to be done with a
n & jerks after the daily maxes and the
competition should also be done with 1
Wednesdays must be performed with a
off sets following a daily max are of the

Light Power

Mon

Tue

P Snatch 4-8x1 @ 65-80% Last max Snatch

Heavy Full

Light Power

Thu

Fri

Light Power

Heavy Full

P Clean and Jerk 3-6x1 @ 65-80% Last max CJ

Light Full
Snatch 2-6x1 @ 80% Last max Snatch
Clean and Jerk 1-4x1 @ 80% Last max CJ
Optional [Squat 1 @ 80% Last max Squat]

Progression 1

Optional [Squat 1 @ 80% Last max Squat]

Heavy Full

Sun

Snatch - Max + 4-8x1 @ 85-90%

[Light Power]

Clean and Jerk Max + 3-6x1 @ 85-90%

Squat Max + 1-4x1-2 @ 85-90%

Progression 4

Everett's Suggested
progression in workload for
Bulgarian style workouts

Mon

Tue

Light Power

Light Power

Heavy Full

Light Power

Thu

Fri

Light Power

Light Power

Light Power

Heavy Full

Sun
[Light Power]

Tue

Wed

Heavy Full

Heavy Full

Light Full

Heavy Full

Thu

Fri

Sat

Light Full

Heavy Full

Light Full

Sat
Light Power

Progression 3

Mon

Progression 2

Wed

Sun

Mon

Tue

Wed

Light Power

Light Full

Light Power

Light Full

Heavy Full

Heavy Full

Light Power

Heavy Full

Thu

Fri

Sat

Light Power

Light Full

Light Power

Light Power

Heavy Full

Light Power

Sat
Light Power
Light Power

Progression 5

Wed

Sun
[Light Power]

Progression 6

[Light Power]

Mon

Tue

Light Power

Wed
Light Power

Heavy Full

Light Power

Heavy Full

Thu

Fri

Sat

Light Power
Light Power

Heavy Full

Light Power

Mon

Tue

Wed

Light Full

Light Power

Light Full

Heavy Full

Light Full

Heavy Full

Thu

Fri

Sat

Light Power

Light Full

Light Power

Light Full

Heavy Full

Light Full

Sun
[Light Power]

Sun
[Light Power]

RSP
Max: 100
Warmup:
2 @ 70
11/24/13

12/01/13

6x2 @ 80
6x3 @ 80
6x2 @ 80
6x4 @ 80
6x2 @ 80
6x5 @ 80

12/08/13

12/15/13

Round to: 2.5

2 @ 75
6x2 @ 80
6x6 @ 80
6x2 @ 80
5x5 @ 85
6x2 @ 80
4x4 @ 90

12/22/13

12/29/13

6x2 @ 80
3x3 @ 95
6x2 @ 80
2x2 @ 100
6x2 @ 80
1 @ 105

Russian Squat Program

6 week squat program to be done alongside normal weightlifting
training.

Page 1