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Class 1 Weightlifting Training Program: Structure, Volume, and 12-Week Macrocycle (Part 2a)

Published: 2026-01-18

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Parts 2a and 2b build directly on the concepts introduced in Part 1. After outlining the qualification standards, exercise selection logic, loading parameters, and volume distribution that define Class 1 training, this section shows how those principles are applied in practice. The following sample program presents a 12-week macrocycle with weekly and daily sessions structured to reflect the demands placed on advanced weightlifters. The intent is not to prescribe a universal program, but to demonstrate how the framework described in Part 1 translates into executable training sessions that balance performance development, technical consistency, and recovery.

Week 1 Preparation Mesocycle – 427 repetitions

Day 1 Monday – 126 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x2, 70% x2 x3, 75% x2 x2	12	12	12
Clean and Jerk	60% x2+2, 70% x2+2 x3, 75% x2+2 x2	24	36	36
Snatch Extension	80% x3 x4	12	48	48
Clean Deadlift	80% x4 x4	16	64	64
Back Squat	60% x3, 70% x3 x3, 75% x3 x2	18	82	82
Push Press	60% x3 x2, 65% x3 x2, 70% x2 x2	16	98	98
Good Morning	X x7 x4	28	126	126

Day 2 Tuesday – 56 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x3, 65% x3, 70% x3 x2	12	12	138
Power Clean	60% x3, 65% x3, 70% x3 x2	12	24	150
Snatch Deadlift	90% x4 x4	16	40	166
Behind the Neck Power Jerk	60% x4, 65% x4, 70% x4 x2	16	56	182

Day 3 Wednesday - Rest

Day 4 Thursday – 116 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x3, 70% x3, 80% x2 x3	12	12	194
Clean High Pull	60% x2+2, 70% x2+2, 80% x2+2 x2	16	16	210
Snatch Deadlift	90% x4 x4	16	42	226
Front Squat	95% x4 x4	16	74	258
Push Press	60% x3, 70% x3 x3, 80% x2 x2	18	92	276
Good Morning	X x6 x4	24	116	300

Day 5 Friday – 64 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch + Overhead Squat	60% x3+3, 65% x3+3, 70% x3+3 x2	24	24	324
Power Clean + Power Jerk	60% x3+3, 65% x3+3, 70% x3+3 x2	24	48	348
Romanian Deadlift	85% x4 x4	16	64	364

Day 6 Saturday – 64 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x2, 70% x2, 80% x2 x3	10	10	374
Clean and Jerk	60% x2+1, 70% x2+1, 80% x2+1 x3	15	25	389
Snatch Extension	90% x3 x4	12	37	401
Back Squat	60% x3, 70% x3, 80% x3 x3	15	52	416
Behind the Neck Jerk Off Rack	80% x3 x4	12	64	428

Week 2 Preparation Mesocycle – 327 repetitions

Day 8 Monday – 114 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x4, 70% x4, 80% x3 x3	17	17	17
Clean and Jerk	60% x4+1, 70% x4+1, 80% x3+1 x3	22	39	39
Jerk off Rack	70% x3, 80% x3 x3	12	51	51
Snatch High Pull	85% x3 x2, 90% x3 x2	12	63	63
Back Squat	60% x4, 70% x4, 80% x3 x3	17	80	80
Romanian Deadlift	85% x4 x4	16	96	96
Push Press	60% x4, 65% x4, 70% x4 x2	16	112	112

Day 9 Tuesday – 49 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch + Overhead Squat	60% x3+3, 65% x3+3, 70% x3+3 x2	24	24	136
Power Clean + Power Jerk	60% x3+3, 65% x3+3, 70% x3+3 x2	24	48	160

Day 10 Wednesday - Rest

Day 11 Thursday – 92 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Hang Snatch	60% x3, 70% x3 x2, 80% x3 x2	15	15	175
Hang Clean	60% x4, 70% x4 x2, 80% x3 x2	18	33	193
Clean Extension	85% x4 x4	16	49	209
Front Squat	60% x4, 70% x4 x2, 80% x3 x3	21	70	230
Push Press	60% x4, 65% x4 x2, 70% x4 x2	20	90	250

Day 12 Friday - Rest

Day 13 Saturday – 72 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x4, 65% x4 x2, 70% x4 x2	20	20	270
Hang Power Clean	60% x4, 65% x4 x2, 70% x4 x2	20	40	290
Snatch High Pull	80% x4 x2, 90% x4 x2	16	56	306
Press	X x5 x4	20	76	326

Week 3 Preparation Mesocycle – 384 repetitions

Day 15 Monday – 114 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x4, 70% x4, 80% x4, 80% x3 x2	18	18	18
Cleans	60% x4, 70% x4, 80% x4, 80% x3 x2	18	36	36
Jerk off Rack	70% x4, 80% x4 x4	20	56	56
Clean High Pull	80% x4 x2, 85% x4 x2, 90% x3 x2	22	78	78
Back Squat	60% x4, 70% x4, 80% x4 x4	24	102	102
Press	X x3 x4	12	114	114

Day 16 Tuesday – 50 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Hang Power Snatch	60% x4, 65% x4, 70% x4 x3	20	20	134
Hang Power Clean	60% x4, 65% x4, 70% x4 x3	20	40	154
Snatch Extension	90% x2 x5	10	50	164

Day 17 Wednesday – 58 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch High Pull + Snatch	60% x3+1, 70% x3+1, 80% x3+1 x3	20	20	184
Clean High Pull + Clean	60% x3+1, 70% x3+1, 80% x3+1 x3	20	40	204
Front Squat	60% x3, 70% x3, 80% x3 x4	18	58	222

Day 18 Thursday - Rest

Day 19 Friday – 104 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x3, 70% x3, 80% x3, 85% x2 x3	15	15	237
Clean and Jerk	60% x3+2, 70% x3+2, 80% x3+2, 85% x2+2 x3	27	42	264
Clean Extension	90% x3 x4	12	54	276
Romanian Deadlift	85% x4 x5	20	74	296
Back Squat	60% x3, 70% x3, 80% x3, 85% x3 x2, 80% x3	18	92	314
Press	X x3 x4	12	104	326

Day 20 Saturday – 58 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x2, 65% x2, 70% x2 x3	10	10	336
Power Clean + Power Jerk	60% x2+2, 65% x2+2, 70% x2+2 x3	20	30	356
Snatch Extension	85% x3 x4	12	42	368
Push Press	60% x4, 65% x4, 70% x4 x2	16	58	384

Day 21 Sunday - Rest

Week 4 Preparation Mesocycle – 285 repetitions

Day 22 Monday – 100 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x4, 70% x4, 80% x4 x3	20	20	20
Clean and Jerk	60% x4+1, 70% x4+1, 80% x4+1 x3	25	45	45
Snatch High Pull	85% x4 x4	16	61	61
Jerk off Rack	70% x3, 80% x3 x2, 85% x2	14	75	75
Back Squat	60% x4, 70% x4, 80% x4 x4	24	99	99

Day 23 Tuesday – 43 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x3, 65% x3, 70% x3 x3	15	15	114
Power Clean + Power Jerk	60% x3+3, 65% x3+3, 70% x3+3 x3	30	45	144

Day 24 Wednesday - Rest

Day 25 Thursday – 80 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x3, 70% x3, 80% x3 x3	15	15	159
Clean	60% x3, 70% x3, 80% x3 x3	15	30	174
Clean Extension	85% x4 x4	16	46	190
Front Squat	60% x4, 70% x4, 80% x4 x3	20	66	210
Push Press	60% x4, 65% x4, 70% x3 x2	14	80	224

Day 26 Friday – 63 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch + Overhead Squat	60% x3+3, 65% x3+3, 70% x3+3 x3	30	30	254
Hang Power Clean	60% x4, 65% x4, 70% x3 x3	17	47	271
Back Squat	60% x3, 70% x3, 80% x3 x3	15	62	283

Day 27 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 28 Sunday - Rest

Week 5 Preparation Mesocycle – 427 repetitions

Day 29 Monday – 128 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x4, 70% x4, 80% x4 x4	24	24	24
Clean	60% x4, 70% x4, 80% x4 x4	24	48	48
Jerk off Rack	60% x3, 70% x3, 80% x3 x2, 85% x3 x2	18	66	66
Snatch High Pull	85% x4 x4	16	82	82
Back Squat	60% x4, 70% x4, 80% x4 x4	24	106	106
Press	X x4 x5	20	126	126

Day 30 Tuesday – 56 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x4, 65% x4, 70% x4 x3	20	20	146
Power Clean + Jerk	60% x4+2, 65% x4+2, 70% x4+2 x3	30	50	176
Clean Deadlift	90% x2 x4	8	58	184

Day 31 Wednesday - Rest

Day 32 Thursday – 115 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch High Pull + Snatch	60% x3+1, 70% x3+1, 80% x3+1 x3	20	20	204
Clean High Pull + Clean	60% x3+1, 70% x3+1, 80% x3+1 x3	20	40	224
Jerk off Rack	60% x3, 70% x3, 80% x3 x2, 85% x3 x2	18	58	242
Romanian Deadlift	85% x4 x4	16	74	258
Front Squat

Day 33 Friday – 64 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Hang Power Snatch	60% x3, 65% x3, 70% x3 x3	15	15	313
Hang Power Clean	60% x3, 65% x3, 70% x3 x3	15	30	328
Behind the Neck Power Jerk	60% x3, 65% x3, 70% x3, 75% x2, 70% x3	14	44	342
Snatch High Pull	85% x4 x5	20	64	362

Day 34 Saturday – 64 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x3, 70% x3, 80% x3 x3	15	15	377
Clean and Jerk	60% x2+2, 70% x2+2, 80% x2+2 x3	20	35	397
Clean Extension	85% x4 x4	16	51	413
Back Squat	60% x3, 70% x3, 80% x3 x2	12	63	425

Day 35 Sunday – Rest

Week 6 Preparation Mesocycle – 384 repetitions

Day 36 Monday – 115 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Hang Snatch	60% x3, 70% x3, 80% x3 x4	18	18	18
Hang Clean	60% x3, 70% x3, 80% x3 x3	15	33	33
Snatch Extension	85% x4 x4	16	49	49
Back Squat	60% x4, 70% x4, 80% x4, 85% x1 x3	23	62	62
Behind the Neck Power Jerk	60% x3, 70% x3 x2, 75% x3 x3	18	80	80
Romanian Deadlift	85% x4 x5	20	100	100
Press	X x4 x4	16	116	116

Day 37 Tuesday – 50 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x2, 65% x2, 70% x2 x2	8	8	124
Power Clean	60% x2+2, 65% x2+2, 70% x2+2 x2	16	24	140
Clean High Pull	80% x3 x2, 90% x3 x2	12	36	152
Push Press	60% x3, 65% x3, 70% x3 x3	15	51	167

Day 38 Wednesday - Rest

Day 39 Thursday – 104 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x4, 70% x4, 80% x4, 85% x1 x3	23	23	190
Clean	60% x4, 70% x4, 80% x4, 85% x1 x3	23	46	213
Jerk off Rack	60% x4, 70% x4, 80% x4 x2, 85% x2 x2	20	66	233
Snatch High Pull	90% x4 x4	16	82	249
Front Squat	60% x4, 70% x4, 80% x4, 85% x1 x3	23	105	272

Day 40 Friday – 58 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch + BTN Push Press + Overhead Squat	60% x3+3+3, 65% x3+3+3, 70% x3+3+3 x2	36	36	308
Power Clean + Front Squat + Power Jerk	60% x3+3+3, 65% x3+3+3, 70% x2+2+2	24	60	332

Day 41 Saturday – 58 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x2, 70% x2, 80% x2 x2	8	8	340
Clean and Jerk	60% x2+2, 70% x2+2, 80% x2+2 x2	16	24	356
Clean Extension	90% x3 x4	12	36	368
Back Squat	60% x3, 70% x3, 80% x3, 85% x3 x3	18	54	386

Day 42 Sunday - Rest

Week 7 Preparation Mesocycle –327 repetitions

Day 43 Monday – 114 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x4, 70% x4, 80% x4 x4	24	24	24
Clean and Jerk	60% x4+1, 70% x4+1, 80% x4+1 x4	30	54	54
Jerk off Rack	80% x3 x3	9	63	63
Back Squat	60% x4, 70% x4, 80% x4 x4	24	87	87
Snatch Extension	95% x4 x4	16	103	103
Press	X x3 x4	12	115	115

Day 44 Tuesday – 43 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x3, 65% x3, 70% x3 x2, 75% x2 x2	16	16	131
Power Clean + Power Jerk	60% x3+3, 65% x3+3, 70% x3+2 x2, 75% x2+1 x2	28	44	159

Day 45 Wednesday - Rest

Day 46 Thursday – 92 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x3, 70% x3, 80% x3, 85% x3 x3	18	18	178
Clean and Jerk	60% x3+1, 70% x3+1, 80% x3+1, 85% x3+1 x3	24	42	202
Clean Extension	95% x3 x4	12	54	214
Front Squat	60% x4, 70% x4, 80% x4 x4	24	78	238
Push Press	60% x4, 65% x4, 70% x4 x2	16	93	254

Day 47 Friday - Rest

Day 48 Saturday – 72 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch + Overhead Squat	60% x1+3, 65% x1+3, 70% x1+3 x3	20	20	274
Power Clean + Power Jerk	60% x1+3, 65% x1+3, 70% x1+3 x3	20	40	294
Snatch High Pull	90% x3 x5	15	55	309
Back Squat	60% x3, 70% x3, 80% x3 x2, 85% x3 x2	18	73	327