Eight Week Advanced Program
Day 2: Clean Day
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 30-40
1A Technique: Clean from blocks below knee 3 3 Keep chest up, knees back 1B Plyo: Hurdle jump 3 5
2A Full lift: Power clean and jerk 4 2 3A Upper body: Push press 3 5 3B Corrective: Band pull apart 3 25 4A Lower body: Clean grip deadlift 3 5
Technique: Overhead barbell split squat 1 20 90/90 position
Day 3: Snatch Day 2
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 2 30-40
1A Technique: Hang snatch from above knee 3 3 Low catch 1B Plyo: Depth jump + box jump 3 5
2A Full lift: Snatch 4 3 3A Assistive: Snatch pull from floor 3 5 4A Lower body: Back squat 4 3
4B Corrective: Half kneeling cable bar lift 4 8 Each side
Technique: Snatch balance 1 20 Dip & drive up, ride bar
Day 4: Clean Day 2
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 2 30-40 1A Technique: Power clean from above knee 3 3 1B Plyo: Vertical jump 3 3 2A Full lift: Clean 3 5
3A Strength: Split squat 4 8 Each leg 4A Upper body: Neutral grip dumbbell overhead press 4 8
4B Corrective: Band pull apart 4 25 Squeeze shoulders down Technique: Clean pull to knee 1 20
98
Eight Week Advanced Program
Week 2
Day 1: Snatch Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Hang snatch from below knee 3 3 Transition around knee 1B Plyo: Box jump 3 3-5 Work high box for 3-5 reps 2A Full lift: Snatch 5 2
3A Lower body: Front squat 4 5 Vertical torso
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip 4A Strength: Dumbbell batwing row 3 5 Keep lats tight Technique: Snatch grip deadlift with pause 1 20 Pause at knee level
Day 2: Clean Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40 1A Technique: Clean from blocks below knee 3 3
1B Plyo: Hurdle jump 3 3 Keep chest up, knees back 2A Full lift: Clean and jerk 4 2
3A Upper body: Push press 3 5 3B Corrective: Band pull apart 3 25 4A Strength: Clean grip deadlift 3 5
Technique: Overhead barbell split squat 1 20 90/90 position
Day 3: Snatch Day 2
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Snatch from blocks below knee 3 3 Transition around knee 1B Plyo: Depth jump + box jump 3 5
2A Full lift: Snatch 5 3 3A Assistive: Snatch pull from floor 3 5 4A Lower body: Back squat 5 3
4B Corrective: Half kneeling cable bar lift 4 8 Each side
Technique: Snatch balance 1 20 Dip and drive up, ride bar
Day 4: Clean Day 2
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40 1A Technique: Hang clean from above knee 3 3 1B Plyo: Vertical jump 3 3
2A Full lift: Split jerk 4 5 Work technique; clean! 3A Strength: Front squat 4 8
4A Upper body: Neutral grip dumbbell overhead press 4 8
4B Corrective: Band pull apart 4 25 Squeeze shoulders down Technique: Clean pull to knee 1 20 Pause at knee
99
Eight Week Advanced Program
Week 3
Day 1: Snatch Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Snatch from blocks below knee 3 3 Transition around knee 1B Plyo: Box jump 3 3-5 Work high box for 3-5 reps 2A Full lift: Snatch 5 2
3A Lower body: Front squat 5 5 Vertical torso
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip 4A Strength: Pull up 3 5 Keep lats tight Technique: Overhead squat 1 20 Vertical torso
Day 2: Clean Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40 1A Technique: Hang clean from above knee 3 3
1B Plyo: Hurdle jump 3 5 Keep chest up, knees back 2A Full lift: Clean 5 2
3A Lower body: Split jerk 3 3 3B Corrective: Band pull apart 3 25 4A Strength: Clean pull 4 3
Technique: Clean grip deadlift 1 20 Watch torso angle
Day 3: Snatch Day 2
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Hang snatch from three positions 3 1 ea Below & above knee, hip 1B Plyo: Depth jump + box jump 3 5
2A Full lift: Snatch 5 3 3A Assistive: Snatch pull from floor 3 3 4A Lower body: Back squat 5 3
4B Corrective: Half kneeling cable bar lift 4 8 Each side
Technique: Snatch balance 1 20 Dip and drive up, ride bar
Day 4: Clean Day 2
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40 1A Technique: Hang clean from above knee 3 3 1B Plyo: Vertical jump 3 3
2A Full lift: Clean and jerk 5 2 Work technique; clean! 3A Strength: Squat jump 4 10
4A Upper body: Push press 4 5
4B Corrective: Band pull apart 4 25 Squeeze shoulders down Technique: Clean pull to knee + power clean 1 20 Pause at knee
100
Eight Week Advanced Program
Week 4
Day 1: Snatch Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Technique: Hang snatch from above knee 3 2 Transition around knee 1B Plyo: Box jump 3 3-5 Work high box for 3-5 reps 2A Full lift: Snatch 5 1
3A Lower body: Front squat 5 5 Vertical torso
3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip 4A Strength: Pull up 3 5 Keep lats tight Technique: Overhead squat 1 20 Vertical torso
Day 2: Clean Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40 1A Technique: Clean from below knee 3 3
1B Plyo: Hurdle jump 3 5 Keep chest up, knees back 2A Full lift: Clean and jerk 5 1
3A Lower body: Split squat 3 5 3B Corrective: Half kneeling cable lift 3 25 4A Strength: Clean pull 4 3
Technique: Clean grip deadlift 1 20 Watch torso angle
Day 3: Snatch Day 2
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40 1A Technique: Snatch from blocks below knee 3 1 ea 1B Plyo: Depth jump + box jump 3 5 2A Full lift: Snatch 5 3 3A Assistive: Snatch balance 3 3 4A Lower body: Back squat 5 3
4B Corrective: Half kneeling cable bar lift 4 8 Each side
Technique: Snatch grip deadlift 1 20 Dip and drive up, ride bar
Day 4: Clean Day 2
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Technique: Power clean + front squat 3 3 Catch high then squat 1B Plyo: Vertical jump 3 3
2A Full lift: Split jerk 5 2 Work technique; clean! 3A Strength: Front squat 4 8
4A Upper body: Push press 4 5
4B Corrective: Band pull apart 4 25 Squeeze shoulders down Technique: Clean pull to knee 1 20 Pause at knee
101
Eight Week Advanced Program
Week 5
Day 1: Snatch Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Combo: Power snatch + OH squat + snatch w/ pause 3 1 1 rep ea; pause at bottom 2A Full lift: Snatch 4 2
3A Lower body: Front squat 3 5 Work up to 5 RM 3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip 4A Strength: Pull up 3 5 Keep lats tight 4B Core: Farmer’s walk (unilateral) 3 40-60 yds Heavy db or kb Technique: Overhead squat 1 20 Vertical torso
Day 2: Clean Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40 1A Combo: Power clean + front squat + clean + jerk 3 1 2A Full lift: Clean and jerk 4 2 + 1 3A Lower body: Snatch balance 3 5 3B Corrective: Half kneeling cable lift 3 25
4A Strength: Three position clean pull 4 3 Flr, mid-shin, above knee Technique: Half jerk 1 20 Use bar only
Day 3
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Assistive: Snatch from hang above knee 3 2 Get knees out of the way 2A Combo: Klokov complex: CG DL + full clean + front
squat + push press + jerk 4 1 3A Assistive: Flat foot hang snatch pull 3 3 4A Lower body: Split squat 4 5
4B Corrective: Ankle mobilizations 4 12 Each side 5A Core: Turkish get up 3 2 ea
5B Core: Bilateral heavy farmer’s walk 3 40-60 yds
Technique: Snatch grip deadlift 1 20 Dip and drive up, ride bar
Day 4: Max Day
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40
1A Full: Snatch X 1 After 60% take singles up in 3-5% increments 2A Full: Clean and jerk X 8 Same as snatch 3A Lower body: Back squat 4 5 Up to 5 RM 4A Core: Weighted plank 3 1’ Front, side, side 4B Core: Balloon breathing 3 5 breaths
102
Eight Week Advanced Program
Week 6
Day 1: Snatch Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Combo: Power snatch + OH squat + snatch w/ pause 4 1 1 rep ea; pause at bottom 2A Full lift: Snatch 4 2
3A Lower body: Front squat 3 3 Work up to 3 RM 3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip 4A Strength: Press 3 5 Press shoulders to ears 4B Core: Farmer’s walk (unilateral) 3 40-60 yds Heavy db or kb
Technique: Overhead squat 1 20 Vertical torso
Day 2: Clean Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40 1A Combo: Power clean + front squat + clean + jerk 4 1
2A Full lift: Clean and jerk 4 2 + 1 2 cleans + 1 jerk 3A Lower body: Snatch balance 3 5
3B Corrective: Half kneeling cable lift 3 25
4A Strength: Three position clean pull 4 3 Mid-shin, abv knee, finish Technique: Jerk dip squat 1 20 Use 100% jerk max
Day 3
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Assistive: Power clean from blocks 3 2 Get knees out of the way 2A Combo: Klokov complex: CG DL + full clean + front
squat + push press + jerk 4 1
3A Assistive: Flat foot clean high pull 3 3 Don’t finish on toes 4A Lower body: Split squat 4 5
4B Corrective: Ankle mobilizations 4 12 Each side 5A Core: Turkish get up 3 2 ea
5B Core: Bilateral heavy farmer’s walk 3 40-60 yds
Technique: Snatch grip deadlift 1 20 Dip and drive up, ride bar
Day 4: Max Day
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Full: Snatch X 1 After 60% take singles up in 3-5% increments 2A Full: Clean and jerk X 8 Same as snatch 3A Lower body: Back squat 4 3 Up to 3 RM 4A Core: Weighted plank 3 1’ Front, side, side 4B Core: Balloon breathing 3 5 breaths
103
Eight Week Advanced Program
Week 7
Day 1: Snatch Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Combo: Power snatch + OH squat + snatch w/ pause 4 1 1 rep ea; pause at bottom 2A Full lift: Snatch 5 2
3A Lower body: Front squat 3 5, 3, 1 Work up to 1 RM 3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip 4A Strength: Pull up 3 5
4B Core: Farmer’s walk (unilateral) 3 40-60 yds Heavy db or kb Technique: Overhead squat 1 20 Vertical torso
Day 2: Clean Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40 1A Combo: Power clean + front squat + clean + jerk 4 1
2A Full lift: Clean and jerk 5 2 + 1 2 cleans + 1 jerk 3A Lower body: Snatch balance 3 5
3B Corrective: Half kneeling cable lift 3 25
4A Strength: Three position clean pull 4 3 Mid-shin, abv knee, finish Technique: Jerk dip squat 1 20 Use 100% jerk max
Day 3
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Assistive: Snatch from blocks at mid-shins 3 2 Get knees out of the way 2A Combo: Klokov complex: CG DL + full clean + front
squat + push press + jerk 4 1
3A Assistive: Flat foot high pull 3 3 Don’t finish on toes 4A Lower body: Split squat 4 5
4B Corrective: Ankle mobilizations 4 12 Each side 5A Core: Turkish get up 3-4 2 ea
5B Core: Bilateral heavy farmer’s walk 3-4 40-60 yds
Day 4: Max Day
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Full: Snatch X 1 After 60% take singles up in 3-5% increments 2A Full: Clean and jerk X 8 Same as snatch 3A Lower body: Back squat 4 5, 3, 1 Up to 1 RM 4A Core: Weighted plank 3 1’ Front, side, side 4B Core: Balloon breathing 3 5 breaths
104
Eight Week Advanced Program
Week 8
Day 1: Snatch Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Combo: Power snatch + OH squat + snatch w/ pause 4 1 1 rep ea; pause at bottom 2A Full lift: Snatch 4 2
3A Lower body: Front squat 3 5 60%; work on speed 3B Corrective: Band hip flexor mobilization 4 30” Band around trail hip 4A Strength: Pull up 3 5
4B Core: Farmer’s walk (unilateral) 3 40-60 yds Heavy db or kb Technique: Overhead squat 1 20 Vertical torso
Day 2: Clean Day 1
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & clean initiation 1-2 30-40 1A Combo: Power clean + front squat + clean + jerk 4 1
2A Full lift: Clean and jerk 4 2 + 1 2 cleans + 1 jerk 3A Lower body: Snatch balance 3 5
3B Corrective: Half kneeling cable lift 3 25
4A Assistive: Flat foot clean pull 4 3 95% of 3 RM Technique: Jerk dip squat 1 20 Use 100% jerk max
Day 3
Order & Exercise Sets Reps Notes
OFF
Day 4: Max Day
Order & Exercise Sets Reps Notes
Warm-up: SMR/mobility & snatch initiation 1-2 30-40
1A Full: Snatch X 1 After 60% take singles up in 3-5% increments 2A Full: Clean and jerk X 8 Same as snatch