week 14 | day 7

REST or complete testing from WEEK 14. Prioritize testing the Snatch, Clean + Jerk, and Front Squat. All other lift testing is secondary to these three movements.

week 14 | day 6

A. Power Clean (% clean) 55/2x3, 65/3, 70/2, 75/1, build to a heavy DOUBLE

B1. Seated Band Pull-Apart 5x12

B2. Ab Wheel 5x8

week 14 | day 5

A. Front Squat 55/5, 65/3, 75/2, 80/1, 85/1, 89/1, 94/1, 97/1, PR...

B. Power Snatch (% snatch) 55/2x3, 65/3, 70/2, 75/1, build to a heavy DOUBLE

week 14 | day 4

A. Push Press 55/3, 65/3, 70/2, 75/2, 80/1, 85/1, 89/1, 93/1, 97/1, PR...

B. Front Squat 55/5, 65/4, 70/3, 75/2, 80/1, 84/3x1

C1. 45-Degree Back Extension 2x12

C2. Hanging Knee/Leg Raise 2x8 

week 14 | day 3

A. Clean + Jerk (% jerk) 55/3+2, 65/2+1, 70/2+1, 75/1+2, 80/1+1, 85/1+1, 89/1+1, 93/1+1, 97/1+1, PR...

B. Front Squat 55/5, 65/4, 75/3, 80/2, 84/1, 88/2x1

C1. Seated Band Pull-Apart 3x12

C2. Ab Wheel 3x8

week 14 | day 2

A. Power Clean + Jerk (% jerk) 55/3+2, 65/3+2, 70/2+1, 74/1+2, 78/2x1+2

B. Back Squat 55/5, 65/4, 70/3, 75/2, 80/1... 7 RM*

C1. 45-Degree Back Extension 3x12

C2. Hanging Knee/Leg Raise 3x8

week 14 | day 1

A. Snatch 55/3, 65/3, 70/2, 75/2, 80/1, 85/1, 89/1, 93/1, 97/1, PR...

B. Hang Clean Pull; mid-thigh + Clean Pull (% clean) 65/3+2, 75/3+2, 80/2+1, 85/2+1, 90/2x1+1

C. Front Squat 55/5, 65/4, 75/3, 80/2, 84/1, 88/1, 92/1

week 13 | day 6

A. Clean Lift-Off (% clean) 65/5, 75/4, 85/3, 90/2x2

B. Clean + Jerk (% jerk) 55/2+3, 65/2+3, 70/2+1, 74/2+1, 78/3x1+2

C1. Romanian Deadlift (% clean) 80/5, 85/4, 90/5x3

C2. Band Reverse Flye 7x8

week 13 | day 5

A. Snatch Lift-Off (%snatch) 65/5, 75/4, 85/3, 90/2x2

B. Snatch 55/3, 65/3, 70/2, 74/2, 78/5x1

C1. Front Squat 55/5, 65/4, 70/3, 75/2, 80/3x6

C2. Band Pull-Through 7x12

week 13 | day 4

A. Clean Lift-Off (% clean) 65/5, 75/4, 85/3, 95/3x2

B. Clean + Jerk (% jerk) 55/2+3, 65/2+3, 70/2+1, 75/2+1, 80/1+1, 84/3x1+1

C. Clean from Block; knee (% clean) 75/2x2, 80/2, 84/3x2

D1. Jerk Recovery (% jerk) 75/3, 85/3, 90/2, 95/2, 100/3x2

D2. Windmill 7x5/5

week 13 | day 3

A. Snatch Lift-Off (% snatch) 65/5, 75/4, 85/3, 95/2, 105/1, 110/3x1

B. Snatch 55/3, 65/3. 70/2, 75/2, 80/1, 84/1, 88/1, 92/1, 95/1, 88/2, 92/1, 78/2x2, 78/3x1

C. Front Squat 55/5, 65/4, 70/3, 75/2, 80/1, 90/2x1, 90/AMRAP**

D1. Hanging Knee/Leg Raise 4x8

D2. Seated Band Pull Apart 4x12

week 13 | day 2

A. Clean Lift-Off (% clean) 65/5, 75/4, 85/3, 95/2, 105/1, 110/2x1

B. Clean + Jerk (% jerk) 55/3+2, 65/3+2, 70/2+1, 75/2+1, 80/1+1, 84/1+1, 88/1+1, 92/1+1, 95/1+1, 78/3x1+2

C1. Jerk Support (% jerk) 75/5, 85/4, 95/3, 100/2x2, 105/2x2

C2. Ab Wheel 7x12

week 13 | day 1

A. Snatch 55/2x3, 65/3, 70/2, 74/2, 78/6x2

B. Power Snatch + Snatch Balance (% snatch) 65/3+5, 70/2+4, 74/1+3, 78/1+2, 82/2x+1

C. Back Squat or Yoke Squat 55/5, 65/4, 70/3, 75/2, 80/1, 85/2x4, 75/25

D1. One-Leg 45-Degree Back Extension 5x8/8

D2. Meadow's Row 5x12/12

week 12 | day 6

A. Snatch Lift-Off (% snatch) 65/5, 75/4, 85/3, 95/2, 100/1, 105/3x2

B. Snatch 55/3, 65/3, 70/2, 74/2, 78/1, 82/1, 85/1, 88/2x1, [78/2, 88/1] x3

C1. Front Squat 55/5, 65/4, 70/3, 75/2, 80/1, 85/3x5, 85/3, 80/2x6

C2. Band Pull-Through 8x20

week 12 | day 5

A. Clean Lift-Off (% clean) 65/5, 75/4, 85/3, 95/2, 100/1, 105/2x2

B. Clean + Jerk (% jerk) 55/2+3, 65/2+3, 70/2+1, 74/2+1, 78/1+1, 82/1+1, 85/1+1, [78/1+2, 85/1+1] x3

C1. Romanian Deadlift (% clean) 75/10, 85/8, 95/6, 100/4x4

C2. Band Reverse Flye 7x12

week 12 | day 4

A. Snatch Lift-Off (% snatch) 65/5, 75/4, 85/3, 90/2, 95/1. 100/3x2

B. Snatch 55/3, 65/3, 70/2, 75/2, 80/1, 84/1, 88/4x1

C. Snatch from Block; knee (% snatch) 75/2x2, 80/2, 84/2x2

D. Front Squat 55/5, 65/4, 70/3, 75/2, 80/1, 84/1, [88/3, 92/2, 96/1] x2

E1. One-Leg 45-Degree Back Extension 3x8/8

E2. Hanging Knee/Leg Raise 3x12

week 12 | day 3

A. Clean Lift-Off (% clean) 65/5, 75/4, 85/3, 90/2, 95/1, 100/2x2

B. Clean + Jerk (% jerk) 55/2+3, 65/2+3, 70/2+1, 7/5/2+1, 80/1+2, 84/1+2, 88/2x1+1, 84/2x1+2

C. Clean from Block; knee (% clean) 75/2x2, 80/2, 84/1, 88/2x1

D1. Jerk Recovery (% jerk) 75/3, 85/3, 90/3, 95/3x3

D2. Windmill 6x6/6