| Day 6 | 1.- Snatch | 60%x3 | 65%(2×3) | 70%x3 | 75%x3 | 80%x3 | 85%x2 | 25 reps |
| 87%x1 | 70%x2 | 90%(2×1) | ||||||
| 2.- C&J | 60%x3 | 65%(2×3) | 70%x3 | 75%x3 | 80%x3 | 85%x3 | 25 reps | |
| 87%x2 | 70%x2 | 90%(2×1) | ||||||
| 3.- Back Squats | 87%x1 | 70%x2 | 90%(2×1) | 32 reps | ||||
| 80%x3 | 85%x3 | 90%(2×2) | 95%x1 | 100%x1 | ||||
| 4.- Snatch Pull | 90%(3×3) | 93%(2×3) | 15 reps | |||||
| Obs | High in Volume. 594 reps, 138 snatch, 149 C&J, 244 squats, 63 pulls | |||||||
| Day 5 | 1.- Snatch | 60%x3 | 65%(2×3) | 70%x3 | 75%x3 | 80%(3×3) | 24 reps | |
| 2.- C&J | 60%(2×3) | 65%(2×3) | 70%x3 | 75%x3 | 80%(3×3) | 27 reps | ||
| 3.- Back Squats | 50%(2×5) | 55%x5 | 60%x5 | 65%x4 | 70%x4 | 75%x3 | 41 reps | |
| 80%x3 | 85%x3 | 90%(2×2) | ||||||
| 4.- Snatch Pull | 90%(2×3) | 93%(2×3) | 12 reps |
| Day 4 | 1.- Power Snatch | 60%x4 | 65%x3 | 70%(2×3) | 75%(2×3) | 80%x3 | 22 reps | |
| 2.- 1PC + 4PJ | 60%(4×1-1)2 | 65%(4×1-1)2 | 70%(4×1-1)2 | 24 reps | ||||
| 3.- Front squats | 65%x5 | 70%(2×5) | 75%(2×4) | 80%x4 | 85%x3 | 90%(2×3) | 12 reps | |
| Day 3 | 1.- Power Snatch | 60%x3 | 65%(2×3) | 70%x3 | 75%(2×3) | 18 reps | ||
| 2.- Jerk behind neck | 60%x5 | 70%x5 | 70%(2×3) | 75%(2×3) | 20 reps | |||
| 3.- Front squats | 70%(2×5) | 75%(2×5) | 80%(2×4) | 85%(2×4) | 43 reps |
| Day 2 | 1.- P Snatch b knee | 60%(2×4) | 65%(2×3) | 70%x3 | 75%(2×3) | 26 reps | ||
| 2.- Jerk behind neck | 65%(2×3) | 70%(2×3) | 75%(2×3) | 80%(2×3) | 24 reps | |||
| 3.- Back Squats | 60%(2×5) | 65%(2×5) | 70%(2×5) | 75%x4 | 80%x3 | 83%(2×3) | 43 reps | |
| 4.- Snatch Pull | 90%(2×3) | 93%(2×3) | 12 reps |
| Week 10 | Macrocycle I. Mesocycle III. Microcycle II | |||||||
| Day 1 | 1.- Power Snatch | 60%(2×4) | 65%(3×3) | 70%x3 | 75%(2×3) | 26 reps | ||
| 2.- Jerk behind neck | 65%(2×3) | 70%(2×3) | 75%(3×3) | 80%(2×3) | 27 reps | |||
| 3.- Back Squats | 60%(2×5) | 65%(2×5) | 70%(2×5) | 75%(2×3) | 80%x3 | 83%(2×3) | 45 reps | |
| 4.- Snatch Pull | 90%(2×3) | 93%(2×3) | 12 reps | |||||
Today we lift as much as possible. Tomorrow no lifting.
| Day 5 | 1.- Snatch | 65%x3 | 70%x3 | 75%x2 | 80%x2 | 85%x2 | 90%x2 | Max out |
| 95%x1 | 100%x1 | 105%x1 | day | |||||
| 2.- C&J | 65%x3 | 70%x3 | 75%x2 | 80%x2 | 85%x2 | 90%x2 | ||
| 95%x1 | 100%x1 | 105%x1 | ||||||
| Day 6 | Sauna, light jogg 10 minutes, body building exercises with light weights, stretching out. | |||||||
| Obs | Microcycle of unloading. Reps 248. Snatch 75, C&J 72, squats 102 | |||||||
| Day 3 | 1.- Snatch | 65%x3 | 70%x3 | 75%x3 | 80%x3 | 83%x3 | 15 reps | ||
| 2.- C & J | 65%x3 | 70%x3 | 75%x3 | 80%x3 | 85%x3 | 15 reps | |||
| 3.- Fron Squat | 70%(2×5) | 75%(2×5) | 80%x4 | 85%(2×3) | 30 reps | ||||
| 4.- Ab work |
| Day 2 | 1.- Snatch | 65%(2×3) | 70%(2×3) | 75%(3×3) | 21 reps | |||
| 2.- C & J | 65%(2×3) | 70%(2×3) | 75%(3×3) | 21 reps | ||||
| 3.- Front squat | 60%x5 | 65%x5 | 70%x5 | 75%(2×3) | 80%x3 | 83%(2×3) | 30 reps | |
| 4.- Ab work |
| Day 6 | 1.- Snatch | 65%x3 | 70%(2×3) | 75%x3 | 80%x3 | 85%x2 | 90%x2 | 95%x1 | 20 reps |
| 2.- C & J | 50%x3 | 55%(2×3) | 60%x3 | 65%x3 | 70%x2 | 75%x2 | 80%x2 | 24 reps | |
| 85%x1 | 90%x1 | 95%x1 | 100%x1 | ||||||
| 3.- Back Squat | 50%x4 | 55%x4 | 60%x4 | 65%x4 | 70%x3 | 75%x3 | 80%x3 | ||
| 85%x2 | 90%x2 | 95%x1 | 100%x1 | ||||||
| 4.- Snatch pull | 90%(2×3) | 95%(2×3) | 12 reps | ||||||
| Obs | Microcycle of preparation. 459 reps. Snatch 116 reps. C & J 123 reps. Squats 169 reps. Pulls 51 reps | ||||||||
