Weightlifting
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Class 1 Weightlifting Training Program: Structure, Volume, and 12-Week Macrocycle (Part 2b)
...continued from Part 2a.
Week 8 Preparation Mesocycle – 285 repetitions
Day 50 Monday – 100 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Snatch |
60% x3, 70% x3, 80% x3, 85% x3 x4 |
21 |
21 |
21 |
|
Clean and Jerk |
60% x3+1, 70% x3+1, 80% x3+1, 85% x3+1 x4 |
28 |
49 |
49 |
|
Clean High Pull |
90% x4 x4 |
16 |
65 |
65 |
|
Back Squat |
60% x3, 70% x3, 80% x3, 85% x3 x4 |
21 |
86 |
86 |
|
Power Jerk |
60% x3, 65% x3, 70% x3 x3 |
15 |
101 |
101 |
Day 51 Tuesday – 43 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Power Snatch |
60% x2, 65% x2, 70% x2 x3 |
10 |
10 |
111 |
|
Power Clean + Power Jerk |
60% x2+2, 65% x2+2, 70% x2+2 x3 |
20 |
30 |
131 |
|
Snatch Extension |
95% x3 x4 |
12 |
42 |
143 |
Day 52 Wednesday - Rest
Day 53 Thursday – 80 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Snatch |
60% x2, 70% x2, 80% x2, 85% x2 x4 |
14 |
14 |
157 |
|
Clean and Jerk |
60% x2+1, 70% x2+1, 80% x2+1, 85% x2+1 x4 |
21 |
35 |
179 |
|
Clean Extension |
90% x3 x2, 95% x3 x3 |
15 |
50 |
194 |
|
Front Squat |
60% x3, 70% x3, 80% x3, 85% x3 x4 |
21 |
71 |
215 |
|
Press |
X x3 x4 |
12 |
83 |
227 |
Day 54 Friday - Rest
Day 55 Saturday – 63 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Power Snatch |
60% x2, 65% x2, 70% x2 x2, 75% x2 x2 |
12 |
12 |
239 |
|
Power Clean + Power Jerk |
60% x2+2, 65% x2+2, 70% x2+2 x2, 75% x2+2 x2 |
24 |
36 |
263 |
|
Snatch High Pull |
100% x3 x4 |
12 |
48 |
275 |
|
Back Squat |
60% x3, 70% x3, 80% x3 x2, 85% x3 |
15 |
63 |
290 |
Day 56 Sunday - Rest
Week 9 Preparation Mesocycle – 317 repetitions
Day 57 Monday – 111 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Snatch |
60% x1, 70% x1, 80% x1, 85% x1, 90% x1, 80% x1, 85% x1, 90% x1, 80% x3 x3 |
17 |
17 |
17 |
|
Clean and Jerk |
60% x1+1, 70% x1+1, 80% x1+1, 85% x1+1, 90% x1+1, 80% x1+1, 85% x1+1, 90% x1+1, 80% x3+1 x3 |
28 |
45 |
45 |
|
Snatch Extension |
100% x2 x4 |
8 |
53 |
53 |
|
Power Jerk |
70% x3, 75% x3 x2, 80% x2 x2 |
13 |
66 |
66 |
|
Front Squat |
60% x1, 70% x1, 80% x1, 85% x1, 90% x1, 80% x1, 85% x1, 90% x1, 80% x3 x4 |
20 |
86 |
86 |
|
Clean Deadlift |
95% x3 x4 |
12 |
98 |
98 |
|
Press |
X x3 x4 |
12 |
110 |
110 |
Day 58 Tuesday – 48 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Power Snatch |
60% x1, 65% x1, 70% x1, 75% x1, 80% x1, 70% x3 x3 |
14 |
14 |
124 |
|
Power Clean + Jerk |
60% x1+1, 65% x1+1, 70% x1+1, 75% x1+1, 80% x1+1, 70% x3+1 x3 |
22 |
36 |
146 |
|
Push Press |
60% x3, 65% x3, 70% x3 x2 |
12 |
48 |
158 |
Day 59 Wednesday - Rest
Day 60 Thursday – 89 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Snatch |
60% x2, 70% x2, 80% x2, 85% x2, 90% x1 x3 |
15 |
15 |
173 |
|
Clean and Jerk |
60% x2+2, 70% x2+2, 80% x2+2, 85% x2+1, 90% x1+1 x3 |
27 |
42 |
200 |
|
Clean Extension |
90% x3, 95% x3, 100% x2 x2 |
10 |
52 |
210 |
|
Back Squat |
60% x3, 70% x3, 80% x3, 85% x3, 90% x2, 95% x1, 80% x3 x3 |
24 |
76 |
234 |
|
Press |
X x3 x4 |
12 |
88 |
246 |
Day 61 Friday - Rest
Day 62 Saturday – 70 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Power Snatch |
60% x2, 65% x2, 70% x2, 75% x2, 80% x1 |
9 |
9 |
255 |
|
Power Clean + Power Jerk |
60% x2+1, 65% x2+1, 70% x2+1, 75% x2+1, 80% x1+1 |
14 |
23 |
269 |
|
Snatch Extension |
95% x2 x4 |
8 |
31 |
277 |
|
Back Squat |
60% x3, 70% x3, 80% x3, 85% x3, 90% x1, 95% x1, 80% x3, 85% x2, 90% x1 |
20 |
51 |
297 |
|
Romanian Deadlift |
90% x5 x4 |
20 |
71 |
318 |
Day 63 Sunday - Rest
Week 10 Pre-Competition Mesocycle – 254 repetitions
Day 64 Monday – 89 repetition
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Snatch |
Singles to max, (max-10, max-5, max) x3 |
15 |
15 |
15 |
|
Clean and Jerk |
Singles to max, (max-10, max-5, max) x3 |
30 |
45 |
45 |
|
Snatch High Pull |
100% x3 x4 |
12 |
57 |
57 |
|
Front Squat |
Singles to max, (max-10, max-5, max) x3 |
15 |
72 |
72 |
|
Press |
X x3 x5 |
15 |
87 |
87 |
Day 65 Tuesday – 38 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Power Snatch |
Singles to max, (max-10, max-5, max) x3 |
13 |
13 |
100 |
|
Power Clean + Jerk |
Singles to max, (max-10, max-5, max) x3 |
26 |
39 |
126 |
Day 66 Wednesday - Rest
Day 67 Thursday – 71 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Snatch |
Singles to max, 85% x2 x4 |
14 |
14 |
140 |
|
Clean and Jerk |
Singles to max, 85% x2+1 x4 |
24 |
38 |
164 |
|
Clean Extension |
100% x2 x5 |
10 |
48 |
174 |
|
Front Squat |
60% x2, 70% x2, 80% x2, 85% x2, 90% x2, 95% x1, 85% x2 x2 |
15 |
63 |
189 |
|
Push Press |
60% x2, 65% x2, 70% x2 x2 |
8 |
71 |
197 |
Day 68 Friday - Rest
Day 69 Saturday – 56 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Power Snatch |
60% x2, 65% x2, 70% x2 x2, 75% x2 x2 |
12 |
12 |
209 |
|
Power Clean + Power Jerk |
60% x2+2, 65% x2+2, 70% x2+2 x2, 75% x2+2 x2 |
24 |
36 |
233 |
|
Back Squat |
60% x3, 70% x3, 80% x2, 85% x2, 90% x1, 95% x1, 80% x2, 85% x2, 90% x1, 80% x3 |
20 |
56 |
253 |
Day 70 Sunday - Rest
Week 11 Pre-Competition Mesocycle – 200 repetitions
Day 71 Monday – 84 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Snatch |
Singles to max, (max-10, max-5, max) x3 |
15 |
15 |
15 |
|
Clean and Jerk |
Singles to max, (max-10, max-5, max) x3 |
30 |
45 |
45 |
|
Snatch Extension |
105% x3 x4 |
12 |
57 |
57 |
|
Front Squat |
Singles to max, (max-10, max-5, max) x3 |
15 |
72 |
72 |
|
Press |
X x3 x4 |
12 |
84 |
84 |
Day 72 Tuesday - Rest
Day 73 Wednesday – 64 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Power Snatch |
Singles to max, (max-10, max-5, max) x3 |
13 |
13 |
97 |
|
Power Clean + Jerk |
Singles to max, (max-10, max-5, max) x3 |
26 |
39 |
123 |
|
Back Squat |
60% x2, 70% x2, 80% x2, 90% x2, 95% x1, 80% x3, 85% x2, 90% x1 |
15 |
54 |
138 |
|
Clean Extension |
100% x2 x5 |
10 |
64 |
148 |
Day 74 Thursday - Rest
Day 75 Friday – 52 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Snatch |
60% x1, 70% x1, 80% x1, 85% x1, 90% x1, 95% x1, 95%+ x1 |
7 |
7 |
155 |
|
Clean and Jerk |
60% x1+1, 70% x1+1, 80% x1+1, 85% x1+1, 90% x1+1, 95% x1+1, 95%+ x1+1 |
14 |
21 |
169 |
|
Snatch Extension |
105% x2 x4 |
8 |
29 |
177 |
|
Front Squat |
60% x2, 70% x2, 80% x2, 85% x2, 90% x2, 95% x2, 90% x2, 95% x1 |
15 |
44 |
192 |
|
Push Press |
60% x2, 65% x2, 70% x2, 75% x2 |
8 |
52 |
200 |
Day 76 Saturday - Rest
Day 77 Sunday - Rest
Week 12 Pre-Competition Mesocycle – 136 repetitions
Day 78 Monday – 57 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Snatch |
60% x2, 70% x2, 80% x2, 85% x2, 90% x1 |
9 |
9 |
9 |
|
Clean and Jerk |
60% x2+1, 70% x2+1, 80% x2+1, 85% x2+1, 90% x1+1 |
14 |
23 |
23 |
|
Front Squat |
60% x2, 70% x2, 80% x2, 85% x2, 90% x1 |
9 |
32 |
32 |
|
Snatch Extension |
90% x2 x4 |
8 |
40 |
40 |
|
Power Jerk |
60% x2, 65% x2, 70% x2 x2, 75% x2 x2 |
12 |
52 |
52 |
Day 79 Tuesday – 44 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Power Snatch |
60% x2, 65% x2, 70% x2 x2 |
8 |
8 |
60 |
|
Power Clean + Jerk |
60% x2+2, 65% x2+2, 70% x2+2 x2 |
16 |
24 |
76 |
|
Back Squat |
60% x3, 70% x3, 80% x2, 85% x2 x2 |
12 |
36 |
88 |
|
Clean Extension |
85% x2 x4 |
8 |
44 |
96 |
Day 80 Wednesday - Rest
Day 81 Thursday – 35 repetitions
|
Exercise |
Prescription |
Exercise reps |
Workout total |
Week running total |
|
Power Snatch |
60% x2, 65% x2, 70% x2, 60% x2, 65% x2 |
10 |
10 |
106 |
|
Power Clean + Jerk |
60% x2+1, 65% x2+1, 70% x2+1, 60% x2+1, 65% x2+1 |
15 |
25 |
121 |
|
Jumping Back Squat |
50% x2 x4 |
8 |
33 |
129 |
Day 82 Friday - Rest
Day 83 Saturday - Rest
Day 84 Sunday - Rest
