Week 1 Week 2 Week 3 Week 4 Week 5 Variables CalculatorsMonday Monday Monday Monday Monday Snatch 1 RM Estimator (Brzycki Equation)Snatch - 5 sets x 3 reps @ 53 Clean - 3 x 3 @ 75, 2 x 2 @ 80 Front Squat - 4 x 3 @ 115 Clean and Jerk - 2+1 @ 75, 1+1 x 2 @ 80, 1+1 x 2 @ 85 Front Squat - 3 x 1 @ 122 70 Weight Reps Estimated 1 RMJerk - 5 x 3 @ 75 BTN Jerk - (Hold Split 3 Secs) - 3 x 3 @ 75, 2 x 2 @ 80 Snatch - 1 x 3 @ 53, 4 x 2 @ 56 Clean Pull - 1 x 3 @ 95, 1 x 3 @ 100, 2 x 3 @ 105 Snatch - 3 x 42, 3 x 46, 2 x 49, 2 x 53, 1 x 56, 3 x 1 @ 60 Clean and Jerk 100 5 113Front Squat - 5 x 3 @ 102 Back Squat - 5 x 2 @ 119 Jerk - (Hold Split 3 Secs) - 1 x 3 @ 75, 4 x 2 @ 80 Back Squat - 5 x 2 @ 119 Clean and Jerk - 1 x 60, 1 x 65, 1 x 70, 1 x 75, 1 x 80, 1 x 85 100 Power Snatch Max Estimate (From Max Snatch)Snatch Deadlift - 3 x 5 @ 70 Snatch Deadlift - 1 x 5 @ 70, 2 x 5 @ 74 Clean Pull - 4 x 3 @ 100 Clean Pull - 1 x 2 @ 85, 1 x 2 @ 90, 1 x 2 @ 95 Power Snatch 56Tuesday Tuesday Tuesday Tuesday Tuesday 58 Power Clean Max Estimate (From Max C+J)Power Snatch + Snatch Push Press + Overhead Squat - 3 x3+3+3 @ 41, 2 x 3+3+3 @ 44

Power Snatch + Snatch Push Press + Overhead Squat - 1 x3+3+3 @41, 4 x 3+3+3 @ 44

Power Snatch + Snatch Push Press + Overhead Squat -1 x 2+2+1 @ 41, 2 x 2+2+1 @ 44, 2 x 2+2+1 @ 47

Power Snatch + Overhead Squat - 1 x 2+1 @ 41, 1 x 2+1 @ 44,1 x 2+1 @ 47, 3 x 1+1 @ 50 Power Snatch - 3 x 1 @ 41, 3 x 1 @ 44 Power Clean 80

Power Clean + Power Jerk - 2 x 2(1+1) @ 56, 3 x 2(1+1) @60

Power Clean + Power Jerk - 4 x 2(1+1) @ 60, 1 x 2(1+1) @64 Power Clean + Power Jerk - 2 x 2+1 @ 60, 2 x 2+1 @ 64

Power Clean + Jerk - 2 x 2+1 @ 60, 1 x 2+1 @ 64, 3 x 1+1 @68 Power Clean + Jerk - 3 x 1+1 @ 56, 3 x 1+1 @ 60 80 *Note: estimates are based on being 80% of max

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

Snatch Pull - 2 x 3 @ 63, 3 x 3 @ 67 Snatch Pull - 2 x 3 @ 67, 3 x 3 @ 70 Snatch Pull - 4 x 3 @ 67 Snatch Pull - 2 x 2 @ 67, 2 x 2 @ 70 Front SquatWednesday Wednesday Wednesday Wednesday Wednesday 135Clean - 5 x 3 @ 75 Front Squat - 5 x 2 @ 115 Clean - 1 x 3 @ 75, 4 x 2 @ 80 Front Squat - 3 x 2 @ 122 Snatch - 3 x 42, 3 x 46, 2 x 49, 2 x 53, 3 x 1 @ 56 Back SquatBTN Jerk - (Hold Split 3 Secs) - 5 x 3 @ 75 Snatch - 3 x 3 @ 53, 2 x 2 @ 56 BTN Jerk - 1 x 2 @ 75, 4 x 2 @ 80 Snatch - 1 x 2 @ 53, 1 x 2 @ 56, 3 x 1 @ 60, 1 x 1 @ 56 Clean and Jerk - 1+1 x 42, 1+1 x 46, 1+1 x 49, 1+1 x 53, 1+1 x 56 170Back Squat - 5 x 2 @ 119 Jerk - (Hold Split 3 Secs) - 3 x 3 @ 75, 2 x 2 @ 80 Snatch Pull - 4 x 3 @ 70 Jerk - 1 x 2 @ 75, 1 x 2 @ 80, 3 x 1 @ 85, 1 x 1 @ 80 Snatch Pull - 2 x 60, 2 x 63, 2 x 67 Push PressClean Pull - 2 x 3 @ 90, 3 x 3 @ 95 Clean Pull - 2 x 3 @ 95, 3 x 3 @ 100 Back Squat - 5 x 2 @ 119 Snatch Pull - 2 x 3 @ 70, 2 x 2 @ 74 Back Squat - 5 x 2 @ 119 80Thursday Thursday Thursday Thursday Thursday Round To Nearest

Power Clean + Push Press - 5 x 2(2+1) @ 60Power Clean + Push Press - 3 x 2(2+1) @ 60, 2 x 2(2+1) @64

Power Clean + Push Press - 1 x 2(1+1) @ 60, 4 x 2(1+1)@ 64 Power Snatch - 2 x 2 @ 44, 4 x 1 @ 47 Power Snatch - 3 x 1 @ 41, 3 x 1 @ 44 1

Snatch Push Press + Snatch Balance - 5 x 3+1 @ 49Snatch Push Press + Snatch Balance - 3 x 3+1 @ 49, 2 x 3+1@ 56

Snatch Push Press + Snatch Balance - 1 x 2+1 @ 49, 2x 2+1 @ 53, 2 x 2+1 @ 56 Power Clean + Power Jerk - 2 x 2+1 @ 60, 4 x 1+1 @ 64 Power Clean and Jerk - 3 x 1+1 @ 56, 3 x 1+1 @ 60

Snatch Pull - 5 x 3 @ 63 Clean Pull - 5 x 3 @ 95 Clean Pull - 4 x 3 @ 67 Clean Pull - 2 x 2 @ 95, 2 x 2 @ 100Saturday Saturday Saturday Saturday SaturdayFront Squat - 5 x 3 @ 108 Snatch - Heavy Single @ 60+ Front Squat - 5 x 1 @ 122 Snatch - Heavy Single @ 60+ Front Squat - max, aim to beat 135Snatch - Heavy Single (a.k.a. 85%+), @ 60+ Clean and Jerk - Heavy Single @ 85+ Snatch - Heavy Single @ 60+ Clean and Jerk - Heavy Single @ 85+ Snatch - Heavy Single @ 60+Clean and Jerk - Heavy Single, @ 85+ Clean Deadlift - 1 x 5 @ 100, 2 x 5 @ 105 Clean and Jerk - Heavy Single @ 85+ Clean Pull - 3 x 3 @ 105 Clean and Jerk - Heavy Single @ 85+Clean Deadlift - 3 x 5 @ 100 Back Squat - 5 x 2 @ 119 Snatch Pull - 3 x 3 @ 70 Back Squat - 5 x 2 @ 119

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