Clean & Jerk (1+1)
60% @42KG
65% @46KG
70% @49KG
75% @53KG
80% x 3 sets @56KG
Clean Pull
90% (of cln) x 2 @63KG
95%x2 @67KG
100%x2 @70KG
Front Squat
70%x3 @49KG
75%x2x3 @53KG
Power Snatch
70%x2 @36KG
75%x2 @39KG
80%x1x3 @42KG
Snatch Balance
60% (of sn) x2 @31KG
65%x2 @34KG
70%x2 @36KG
75%x2 @39KG
Jerk Behind Neck
60%x2 @42KG
65%x2 @45KG
70%x2x3 @49KG
Reverse Hypers 5×10 *W Ankle Weights
Power Clean
70%x2 @49KG
75%x2 @53KG
80%x1x3 @56KG
Power Jerk
60% (of split jerk) x2 @41KG
65%x2 @45KG
70%x1x3 @48KG
Push Press
70%x3 @36KG
75%x3x2 @39KG
Ab Work
3×12 Reverse Ab Roll
2×10 Ab Roll (Knees)
Week 8 of 12
Recovery Week
Snatch
60%x2 @31KG
65%x2 @34KG
70%x2 @36KG
75%x1 @39KG
80%x1x3 @42KG
Snatch Pull
90% (of sn) x 2 @47KG
95%x2 @49KG
100%x2 @52KG
Back Squat
70%x3 @65KG
75%x3 @70KG
80%x3x2 @75KG
Reverse Hyper Extensions 5×10
Snatch
65%x2 @34KG
70%x2x2 @36KG
75%x1x2 @39KG
80%x1 @42KG
85%x1 @45KG
90%x1 @47KG
Heavy Single @51KG, 55KG
Clean & Jerk
65%x2+1 @46KG
70%x2+1×2 @49KG
75%x1+1×2 @53KG
80%x1+1 @56KG
85%x1+1 @60KG
90%x1+1 @64KG
Heavy Single @68KG, 72KG(F), 72KG(F)
Back Squat
75% x3 @70KG
80%x3x2 @75KG
85%x3 @79KG
3RM @85KG
Good Morning – 3×5 @45KG
Press – 1RM @50KG, 53KG(F), 51KG, 52KG(F)
Power Snatch
70%x3 @36KG
75%x3 @39KG
80%x2 @42KG
85%x2 @45KG
2RM @47(F), 47(1)
Snatch High-Pull
75% (of sn) x3 @40KG
80%x3x3 @42KG
Snatch Push Press + Overhead Squat
70% (of sn) x 5+1 @36KG
75%x3+1 @39KG
80%x3+1 @42KG
85%x3+1 @45KG
3+1RM @50KG, 55KG, 60KG
Clean & Jerk
60%x3+1 @42KG
65%x3+1 @46KG
70%x2+1 @49KG
75%x2+1 @53KG
80%x2+1 @56KG
2+1RM @60, 64, 67KG
Clean Pull
100% (of cln) x 3 @70KG
105%x3 @74KG
110%x3x2 @77KG
Front Squat
70%x3 @49KG
75%x3 @53KG
80%x3 @56KG
85%x3 @60KG
3RM @67KG, 73KG
Snatch Grip Deadlift Top TO Below Knee 3×10 @60KG
Power Clean
70%x3 @49KG
75%x3 @53KG
80%x2 @56KG
85%x2 @60KG
2RM @62KG(F), 62KG, 64KG
Power Jerk
60% (of split jerk) x 3 @41KG
65%x3 @45KG
70%x2 @48KG
75%x2 @52KG
2RM @55KG, 58KG, 61KG, 64KG(F)
Push Press
70%x5 @36KG
75%x5 @39KG
80%x3 @42KG
85%x3 @45KG
3RM @50KG, 55KG, 58KG
Snatch
60%x3 @31KG
65%x3 @34KG
70%x2 @36KG
75%x2 @39KG
80%x2 @42KG
2RM @ 45KG, 48KG(F), 47KG(F)
Snatch Pull
100% (of sn) x 3 @52KG
105% x3 @55KG
110%x3x2 @57KG
Back Squat
70%x4 @65KG
75%x4 @70KG
80%x4 @75KG
4RM @83KG
SLDL – 3×5 @73KG
Snatch
65%x2 @34KG
70%x2x2 @36KG
75%x1x2 @39KG
80%x1 @42KG
85%x1 @45KG
90%x1 @47KG
Heavy Single @50KG(F), 50KG, 55KG(F)
Clean & Jerk
65%x2+1 @46KG
70%x2+1×2 @49KG
75%x1+1×2 @53KG
80%x1+1 @56KG
85%x1+1 @60KG
90%x1+1 @64KG
Heavy Single @68KG, 71KG
Back Squat
75% x3 @70KG
80%x3x2 @75KG
85%x3x2 @79KG
Good Morning – 3×5 @43KG
Press – 3×6 @32KG
Power Snatch
70%x3 @36KG
75%x3 @39KG
80%x2x2 @42KG
85%x2x2 @45KG *First Set Got 1, Second Set for 1 Power Snatch, 1 Full Snatch
Snatch High-Pull
75% (of sn) x3x2 @40KG
80%x3x3 @42KG
Snatch Push Press + Overhead Squat
70% (of sn) x 5+1 @36KG
75%x3+1 @39KG
80%x3+1 @42KG
85%x3+1×2 @45KG