Month 1

WELCOME

Get starting with your first month

Explanation The exercises on this page are comprised of three components:
1. Percentage of One Rep Max (1rm) (ex: "40%")
2. Number of repetitions (ex: "5+3")
3. Number of sets (ex: "3")

WEEK 1

Day 1

• Muscle Snatch + OHS (1rm Snatch)

• 40% - 5+3 x3
• 50% - 4+2 x2

• No Feet Snatch

• 50% - 3x3
• 60% - 3x2
• 70% - 2x2

• Back Squat

• 60% - 4x2
• 70% - 4x2
• 75% - 3x2

• Snatch Pull (1rm Sn)

• 90% - 4x3
• 100% - 3x2

Day 2

• Snatch Push Press+OHS (1rm Snatch)

• 70% - 3+2 x2
• 75% - 2+2 x2

• Front Squat (1rm C&J)

• 70% - 4X2
• 80% - 3X2
• 85% - 3X2

• RDL (1rm C&J)

• 90% - 4X3
• 100% - 3x2

• Box Jump

• 6-8 x4
• Choose height

Day 3

• Muscle Clean+Push Press (1rm C&J)

• 60% - 2+3 x3
• 65% - 1+3 x2

• No Feet Clean + Split Jerk

• 65% - 3+1 x2
• 75% - 3+1 x2
• 80% - 2+1 x2

• Clean Pull (1rm C&J)

• 70% - 4X2
• 80% - 3X2
• 85% - 3X2

• Strict Press

• 60% - 5x3
• 70% - 5x2

NOTE: Back Extensions before every training

WEEK 2

Day 1

• Block Power Snatch

• 60% - 3x2
• 65% - 2x2
• 70% - 2x2

• Low Bloc Snatch Pulls (1rm Snatch)

• 90% - 4x2
• 100% - 3x3

• Back Squat

• 70% - 4x2
• 75% - 3x2
• 80% - 3x2

• Barbell Row

• 8-12 x3
• Build Weight

Day 2

• Dip Snatch

• 50% - 3x2
• 60% - 2x3

• Push Press (rack)

• 60% - 3X3
• 70% - 3X2

• Front Squat 3 sec pause (1rm C&J)

• 80% - 3X2
• 87% - 2X2
• 90% - 2X1

• Strict Press

• 60% - 5x3
• 70% - 5x2

Day 3

• Tall Snatch empty barbell

• 5x4

• Snatch Balance

• 50% 3X2
• 60% - 2x2
• 70% - 2x2

• Power Clean+ FS + Split Jerk

• 65% - 1+2+2 x2
• 75% - 1+2+1 x2
• 80% - 1+1+1 x2

• Clean Pull (1rm C&J)

• 90% - 3x1
• 100% - 3x2
• +5kg - 3x2

NOTE: Day 1 - at block power snatch if you don't have blocks it's ok if you work from the hang.
Day 2 - Dip Snatch ( Snatch from your hips, try to have an vertical position)
Back Extension before every training.

WEEK 3

Day 1

• Hang Snatch

• 60% - 2x2
• 70% - 2x2
• 80% - 2x2
• 85% - 1x2

• Low Hang Sn Pulls (1rm Sn)

• 80% - 4x2
• 90% - 3x2
• 100% - 2x2

• Front Squat (1rm C&J)

• 80% - 3x2
• 90% - 3x2
• 95% - 2x1
• 100% - 2x1

• Barbel Row

• 8-12 x4
• build weight

Day 2

• Power Snatch

• 70% - 2x3
• 75% - 2x3

• Push Press (rack)

• find 1rm

• RDL (1rm C&J)

• 90% - 3x2
• 100% - 3x3

• Dips

• 8-12 x4

Day 3

• Muscle Snatch +OHS (1rm Snatch)

• 40% - 5+3 x3
• 50% - 4+2 x2

• Clean and Jerk

• 70% - 2+2 x2
• 77% - 2+2 x2
• 83% - 2+2 x2
• 88% - 1+2 x1

• Back Squat

• 70% - 4x2
• 77% - 3x2
• 82% - 2x2

• Clean Pull

• 90% - 3x3
• 100% - 3x2

NOTE: Back Extension before every training.

WEEK 4

Day 1

• Sn Pull+Snatch

• 65% - 1+2 x2
• 75% - 1+2 x2
• 80% - 1+1 x2
• 85% - 1+1 x2

• PC+Split Jerk

• 70% - 1+2 x2
• 75% - 1+2 x2
• 80% - 1+1 x1
• 85% - 1+1 x1

• Back Squat (1rm C&J)

• 90% - 3x2
• 100% - 2x2
• +10kg - 2x2

• Strict Press

• 70% - 3x3
• 80% - 3x2

Day 2

• Snatch Balance (1rm Sn)

• 70% - 3x2
• 80% - 2x2
• 85% - 2x2

• Split Jerk (rack)

• 70% - 2x2
• 80% - 2x2
• 90% - 1x1
• 95% - 1x1

• Clean Pull (1rm C&J)

• 80% - 3x1
• 90% 3x2
• 100% - 3x2

Day 3

• Snatch

• 85% - 2x2
• 90% - 1x1
• 95% - 1x2
• 100% - 1x1

• Clean and Jerk

• 85% - 1+1 x2
• 90% - 1+1 x1
• 95% - 1+1 x1
• 100% - 1+1 x1

• Back Squat

• 70% - 2x2
• 80% - 2x1
• 90% - 2x1
• 95% - 2x1

• Clean Pull (1rm C&J)

• 90% - 3x3
• 100% - 3x2

NOTE: Back Extension before every training.
On Day 3 you can go MAX OUT (more that is written if everything is ok)

Continue

Keep up your progress

MONTH 2

Available 29 days after
you bought Month 1

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