Lift PR Simply Complex

Snatch This cycle peaks for competition or testing snatch and clean & jerk at
the end of week 12.
Clean & Jerk
The first 8 weeks use complexes in lift variations, pulls and squats to
Clean
build strength and technique to support bigger competition lifts. The
Jerk final 4 weeks is focused on preparing for maximal snatch and clean &
jerk and relies on the competition lifts and power variation singles.
Power Snatch
Volume: Moderate
Power Clean
Intensity: Moderate
Power Jerk
Good For:
Jerk Bnk Competition prep
Back Squat Strengthening pulling and squatting posture

Front Squat
Overhead Squat
Snatch Balance
Push Press

808080Copyright Greg Everett. Distribution without permission is prohibited.

808080Copyright Greg Everett. Distribution without permission is prohibited.
808080Copyright Greg Everett. Distribution without permission is prohibited.
808080Copyright Greg Everett. Distribution without permission is prohibited.
 Week
Simply Complex
1

MONDAY AVG 78% VOL 64

75% 75% 75% 75% 75%

Power Snatch + Hang Snatch (knee) +
0 0 20 75%
Overhead Squat - 2+1+1 (% of PS)
4 4 4 4 4

Halting Snatch Deadlift (upper thigh) + 90% 90% 90% 90%

Snatch Pull + Snatch Pull from Power 0 24 90%
Position - 2+2+3 6 6 6 6

70% 70% 70% 70%

Pause Back Squat + Back Squat - 2+3 0 0 20 70%
5 5 5 5

3 sets:
A1. Weighted Plank x 20-30 sec 0 0
A2. Side Bend x 10/side

0 0

0 0

TUESDAY AVG 70% VOL 35

70% 70% 70% 70% 70%

Jerk Bnk + Jerk - 2+1 0 0 15 70%
3 3 3 3 3

70% 70% 70% 70%

Push Press Bnk + Push Press - 3+2 0 20 70%
5 5 5 5

3 sets:
A1. Press in Snatch x 10 0 0
A2. Box Jump x 5
A3. HLR x max

0 0

0 0

0 0
WEDNESDAY AVG 78% VOL 64

75% 75% 75% 75% 75%

Power clean + Hang Clean (knee) +
0 0 20 75%
Jerk - 2+1+1 (% of PC)
4 4 4 4 4

Halting Clean Deadlift (upper thigh) + 90% 90% 90% 90%

Clean Pull + Clean Pull from Power 0 28 90%
Position - 2+2+3 7 7 7 7

70% 70% 70% 70%

Parallel Front Squat + Front Squat - 2+2 0 0 16 70%
4 4 4 4

3 sets:
A1. Weighted Side Plank x 20-30 sec
0 0
A2. Anti-Rotation Russian Twist x
10/side

0 0

0 0

FRIDAY AVG 76% VOL 47

70% 75% 80% 80% 80% 80% 80%

Snatch Pull to Hip + Snatch - 1+1 0 0 14 78%
2 2 2 2 2 2 2

70% 75% 80% 80% 80% 80% 80%

Clean + Power Jerk + Jerk - 1+1+1 0 0 21 78%
3 3 3 3 3 3 3

70% 75% 75% 75%

Parallel Back Squat + Back Squat
0 0 12 74%
pause at parallel + Back Squat - 1+1+1
3 3 3 3

3 sets:
A1. Ab rollout x max 0 0
A2. Weighted Sit-up x 10

0 0

0 0
SATURDAY AVG 50% VOL 70

60% 60% 60% 60% 60%

Snatch with No Jump + Snatch Balance
0 0 20 60%
- 2+2
4 4 4 4 4

70% 70% 70% 70% 70%

Snatch Push Press + Overhead Squat -
0 35 70%
5+2
7 7 7 7 7

20% 20% 20%

Back Squat Jump 0 15 20%
5 5 5

3 sets:
A1. Bent Row x 10 0
A2. Single-leg DB RDL x 10/side
A3. V-up x max

0 0

0 0
 Week
Simply Complex
2

MONDAY AVG 82% VOL 64

75% 80% 80% 80% 80%

Power Snatch + Hang Snatch (knee) +
0 0 20 79%
Overhead Squat - 2+1+1 (% of PS)
4 4 4 4 4

Halting Snatch Deadlift (upper thigh) + 90% 95% 95% 95%

Snatch Pull + Snatch Pull from Power 0 24 94%
Position - 2+2+3 6 6 6 6

70% 70% 75% 75%

Pause Back Squat + Back Squat - 2+3 0 0 20 73%
5 5 5 5

3 sets:
A1. Weighted Plank x 20-30 sec 0 0
A2. Side Bend x 10/side

0 0

0 0

TUESDAY AVG 74% VOL 35

70% 75% 75% 75% 75%

Jerk Bnk + Jerk - 2+1 0 0 15 74%
3 3 3 3 3

70% 75% 75% 75%

Push Press Bnk + Push Press - 3+2 0 20 74%
5 5 5 5

3 sets:
A1. Press in Snatch x 10 0 0
A2. Box Jump x 5
A3. HLR x max

0 0

0 0

0 0
WEDNESDAY AVG 82% VOL 64

75% 80% 80% 80% 80%

Power clean + Hang Clean (knee) +
0 0 20 79%
Jerk - 2+1+1 (% of PC)
4 4 4 4 4

Halting Clean Deadlift (upper thigh) + 90% 95% 95% 95%

Clean Pull + Clean Pull from Power 0 28 94%
Position - 2+2+3 7 7 7 7

70% 70% 75% 75%

Parallel Front Squat + Front Squat - 2+2 0 0 16 73%
4 4 4 4

3 sets:
A1. Weighted Side Plank x 20-30 sec
0 0
A2. Anti-Rotation Russian Twist x
10/side

0 0

0 0

FRIDAY AVG 78% VOL 47

70% 75% 80% 85% 85% 85% 75%

Snatch Pull to Hip + Snatch - 1+1 0 0 14 79%
2 2 2 2 2 2 2

70% 75% 80% 85% 85% 85% 75%

Clean + Power Jerk + Jerk - 1+1+1 0 0 21 79%
3 3 3 3 3 3 3

70% 75% 80% 80%

Parallel Back Squat + Back Squat
0 0 12 76%
pause at parallel + Back Squat - 1+1+1
3 3 3 3

3 sets:
A1. Ab rollout x max 0 0
A2. Weighted Sit-up x 10

0 0

0 0
SATURDAY AVG 52% VOL 70

60% 60% 65% 65% 65%

Snatch with No Jump + Snatch Balance
0 0 20 63%
- 2+2
4 4 4 4 4

70% 75% 75% 75% 75%

Snatch Push Press + Overhead Squat -
0 35 74%
5+2
7 7 7 7 7

20% 20% 20%

Back Squat Jump 0 15 20%
5 5 5

3 sets:
A1. Bent Row x 10 0
A2. Single-leg DB RDL x 10/side
A3. V-up x max

0 0

0 0
 Week
Simply Complex
3

MONDAY AVG 87% VOL 56

RM 90% 90%
Power Snatch + Hang Snatch (knee) +
0 ### 12 90%
Overhead Squat - 2+1+1 (% of RM)
4 4 4

Halting Snatch Deadlift (upper thigh) + 90% 95% 100% 100%

Snatch Pull + Snatch Pull from Power 0 24 96%
Position - 2+2+3 6 6 6 6

70% 75% 75% 75%

Pause Back Squat + Back Squat - 2+3 0 0 20 74%
5 5 5 5

3 sets:
A1. Weighted Plank x 20-30 sec 0 0
A2. Side Bend x 10/side

0 0

0 0

TUESDAY AVG 90% VOL 19

RM 90% 90%
Jerk Bnk + Jerk - 2+1 (% of RM) 0 ### 9 90%
3 3 3

RM 90%
Push Press Bnk + Push Press - 3+2 (%
0 10 90%
of RM)
5 5

3 sets:
A1. Press in Snatch x 10 0 0
A2. Box Jump x 5
A3. HLR x max

0 0

0 0

0 0
WEDNESDAY AVG 87% VOL 56

RM 90% 90%
Power clean + Hang Clean (knee) +
0 ### 12 90%
Jerk - 2+1+1 (% of RM)
4 4 4

Halting Clean Deadlift (upper thigh) + 90% 95% 100% 100%

Clean Pull + Clean Pull from Power 0 28 96%
Position - 2+2+3 7 7 7 7

70% 75% 75% 75%

Parallel Front Squat + Front Squat - 2+2 0 0 16 74%
4 4 4 4

3 sets:
A1. Weighted Side Plank x 20-30 sec
0 0
A2. Anti-Rotation Russian Twist x
10/side

0 0

0 0

FRIDAY AVG 90% VOL 13

RM 90%
Snatch Pull to Hip + Snatch - 1+1 (% of
0 ### 4 90%
RM)
2 2

RM 90%
Clean + Power Jerk + Jerk - 1+1+1 (%
0 ### 6 90%
of RM)
3 3

RM
Parallel Back Squat + Back Squat
0 ### 3
pause at parallel + Back Squat - 1+1+1
3

3 sets:
A1. Ab rollout x max 0 0
A2. Weighted Sit-up x 10

0 0

0 0
SATURDAY AVG 44% VOL 42

60% 65% 70% 70% 70%

Snatch with No Jump + Snatch Balance
0 0 20 67%
- 2+2
4 4 4 4 4

RM
Snatch Push Press + Overhead Squat -
0 7
5+2
7

20% 20% 20%

Back Squat Jump 0 15 20%
5 5 5

3 sets:
A1. Bent Row x 10 0
A2. Single-leg DB RDL x 10/side
A3. V-up x max

0 0

0 0
 Week
Simply Complex
4

MONDAY AVG 77% VOL 30

70% 70% 70% 70%

Power Snatch + Hang Snatch (knee) +
0 0 12 70%
Overhead Squat - 1+1+1 (% of PS)
3 3 3 3

90% 90% 90%

Snatch Pull 0 9 90%
3 3 3

70% 70% 70%

Back Squat 0 0 9 70%
3 3 3

3 sets:
A1. Weighted Plank x 20-30 sec (light) 0 0
A2. Side Bend x 10/side (light)

0 0

0 0

TUESDAY AVG 70% VOL 17

70% 70% 70% 70%

Jerk Bnk + Jerk - 1+1 0 0 8 70%
2 2 2 2

70% 70% 70%

Push Press Bnk + Push Press - 2+1 0 9 70%
3 3 3

3 sets:
A1. Press in Snatch x 10 (light) 0 0
A2. Box Jump x 5
A3. HLR x easy sets

0 0

0 0

0 0
WEDNESDAY AVG 77% VOL 30

70% 70% 70% 70%

Power clean + Hang Clean (knee) +
0 0 12 70%
Jerk - 1+1+1 (% of PC)
3 3 3 3

90% 90% 90%

Clean Pull 0 9 90%
3 3 3

70% 70% 70%

Front Squat 0 0 9 70%
3 3 3

3 sets:
A1. Weighted Side Plank x 20-30 sec 0 0
(light)
A2. Anti-Rotation Russian Twist x
10/side (light)

0 0

0 0

FRIDAY AVG 76% VOL 34

70% 75% 80% 80% 80% 80% 80%

Snatch 0 0 8 78%
2 1 1 1 1 1 1

70% 75% 80% 80% 80% 80% 80%

Clean & Jerk - 1+1 0 0 14 78%
2 2 2 2 2 2 2

70% 75% 75% 75%

Back Squat 0 0 12 74%
3 3 3 3

3 sets:
A1. Ab rollout x max 0 0
A2. Weighted Sit-up x 10 (light)

0 0

0 0
SATURDAY AVG 50% VOL 39

60% 60% 60% 60% 60%

Snatch with No Jump + Snatch Balance
0 0 10 60%
- 1+1
2 2 2 2 2

70% 70% 70% 70% 70%

Snatch Push Press + Overhead Squat -
0 20 70%
3+1
4 4 4 4 4

20% 20% 20%

Back Squat Jump 0 9 20%
3 3 3

3 sets:
A1. Bent Row x 10 (light) 0
A2. Single-leg DB RDL x 10/side (light)
A3. V-up x easy sets

0 0

0 0
 Week
Simply Complex
5

MONDAY AVG 82% VOL 42

70% 75% 75% 75% 75% 75%

Snatch High-Pull + Snatch - 1+2 0 0 18 74%
3 3 3 3 3 3

90% 95% 100% 100%

Segment Snatch Pull (1") + Snatch Pull
0 12 96%
- 2+1
3 3 3 3

75% 75% 75% 75%

Pause Back Squat + Back Squat - 2+1 0 0 12 75%
3 3 3 3

3 sets:
A1. Weighted Plank x 20-30 sec 0 0
A2. Side Bend x 10/side

0 0

0 0

TUESDAY AVG 76% VOL 27

70% 75% 75% 75% 75% 75%

Jerk Bnk + Jerk - 1+1 0 0 12 74%
2 2 2 2 2 2

70% 75% 80% 80% 80%

Push Press Bnk + Push Press - 1+2 0 15 77%
3 3 3 3 3

3 sets:
A1. Press in Snatch x 5 0 0
A2. Box Jump x 3
A3. HLR x max

0 0

0 0

0 0
WEDNESDAY AVG 81% VOL 48

70% 75% 75% 75% 75% 75%

Clean + Front Squat + Power Jerk +
0 0 24 74%
Jerk - 1+1+1+1
4 4 4 4 4 4

90% 95% 100% 100%

Segment Clean Pull (1") + Clean Pull -
0 12 96%
2+1
3 3 3 3

70% 75% 75% 75%

Pause Front Squat + Front Squat - 1+2 0 0 12 74%
3 3 3 3

3 sets:
A1. Weighted Side Plank x 20-30 sec
0 0
A2. Anti-Rotation Russian Twist x
10/side

0 0

0 0

FRIDAY AVG 79% VOL 24

70% 75% 80% 85% 85% 85% 85%

Snatch 0 0 10 81%
2 2 2 1 1 1 1

70% 75% 80% 85% 85% 85% 85%

Clean & Jerk - 1+1 0 0 14 81%
2 2 2 2 2 2 2

70% 75% 80% 80% 80%

Front Squat + Back Squat - 2 + max
0 0 0 77%
reps (% of FS)

3 sets:
A1. Ab rollout x max 0 0
A2. Weighted Sit-up x 10

0 0

0 0
SATURDAY AVG 57% VOL 41

70% 70% 70% 70% 70% 70%

Snatch with No Jump + Snatch Balance
0 0 12 70%
- 1+1
2 2 2 2 2 2

70% 75% 80% 80% 80%

Snatch Push Press + Overhead Squat -
0 20 77%
3+1
4 4 4 4 4

25% 25% 25%

Back Squat Jump 0 9 25%
3 3 3

3 sets:
A1. Bent Row x 10 0
A2. Single-leg DB RDL x 10/side
A3. V-up x max

0 0

0 0
 Week
Simply Complex
6

MONDAY AVG 85% VOL 42

70% 75% 80% 80% 80% 70%

Snatch High-Pull + Snatch - 1+2 0 0 18 76%
3 3 3 3 3 3

95% 100% 105% 105%

Segment Snatch Pull (1") + Snatch Pull
0 12 101%
- 2+1
3 3 3 3

75% 80% 80% 75%

Pause Back Squat + Back Squat - 2+1 0 0 12 78%
3 3 3 3

3 sets:
A1. Weighted Plank x 20-30 sec 0 0
A2. Side Bend x 10/side

0 0

0 0

TUESDAY AVG 77% VOL 27

70% 75% 80% 80% 80% 70%

Jerk Bnk + Jerk - 1+1 0 0 12 76%
2 2 2 2 2 2

70% 75% 80% 85% 85%

Push Press Bnk + Push Press - 1+2 0 15 79%
3 3 3 3 3

3 sets:
A1. Press in Snatch x 5 0 0
A2. Box Jump x 3
A3. HLR x max

0 0

0 0

0 0
WEDNESDAY AVG 84% VOL 48

70% 75% 80% 80% 80% 70%

Clean + Front Squat + Power Jerk +
0 0 24 76%
Jerk - 1+1+1+1
4 4 4 4 4 4

95% 100% 105% 105%

Segment Clean Pull (1") + Clean Pull -
0 12 101%
2+1
3 3 3 3

75% 75% 75% 75%

Pause Front Squat + Front Squat - 1+2 0 0 12 75%
3 3 3 3

3 sets:
A1. Weighted Side Plank x 20-30 sec
0 0
A2. Anti-Rotation Russian Twist x
10/side

0 0

0 0

FRIDAY AVG 82% VOL 24

70% 75% 80% 85% 90% 90% 90%

Snatch 0 0 10 83%
2 2 2 1 1 1 1

70% 75% 80% 85% 90% 90% 90%

Clean & Jerk - 1+1 0 0 14 83%
2 2 2 2 2 2 2

70% 75% 80% 85% 85%

Front Squat + Back Squat - 2 + max
0 0 0 79%
reps (% of FS)

3 sets:
A1. Ab rollout x max 0 0
A2. Weighted Sit-up x 10

0 0

0 0
SATURDAY AVG 59% VOL 41

70% 70% 75% 75% 75% 75%

Snatch with No Jump + Snatch Balance
0 0 12 73%
- 1+1
2 2 2 2 2 2

70% 75% 80% 85% 85%

Snatch Push Press + Overhead Squat -
0 20 79%
3+1
4 4 4 4 4

25% 25% 25%

Back Squat Jump 0 9 25%
3 3 3

3 sets:
A1. Bent Row x 10 0
A2. Single-leg DB RDL x 10/side
A3. V-up x max

0 0

0 0
 Week
Simply Complex
7

MONDAY AVG 91% VOL 30

RM 90% 90%
Snatch High-Pull + Snatch - 1+2 (% of
0 ### 9 90%
RM)
3 3 3

95% 100% 105% 110%

Segment Snatch Pull (1") + Snatch Pull
0 12 102%
- 2+1
3 3 3 3

75% 80% 83%

Pause Back Squat + Back Squat - 2+1 0 0 9 79%
3 3 3

3 sets:
A1. Weighted Plank x 20-30 sec 0 0
A2. Side Bend x 10/side

0 0

0 0

TUESDAY AVG 90% VOL 12

RM 90% 90%
Jerk Bnk + Jerk - 1+1 (% of RM) 0 ### 6 90%
2 2 2

RM 90%
Push Press Bnk + Push Press - 1+2 (%
0 6 90%
of RM)
3 3

3 sets:
A1. Press in Snatch x 5 0 0
A2. Box Jump x 3
A3. HLR x max

0 0

0 0

0 0
WEDNESDAY AVG 90% VOL 33

RM 90% 90%
Clean + Front Squat + Power Jerk +
0 ### 12 90%
Jerk - 1+1+1+1 (% of RM)
4 4 4

95% 100% 105% 110%

Segment Clean Pull (1") + Clean Pull -
0 12 102%
2+1
3 3 3 3

75% 78% 78%

Pause Front Squat + Front Squat - 1+2 0 0 9 77%
3 3 3

3 sets:
A1. Weighted Side Plank x 20-30 sec
0 0
A2. Anti-Rotation Russian Twist x
10/side

0 0

0 0

FRIDAY AVG 80% VOL 3

HS
Snatch 0 ### 1
1

HS
Clean & Jerk - 1+1 0 ### 2
2

70% 75% 80% 85% 88%

Front Squat + Back Squat - 2 + max
0 0 0 80%
reps (% of FS)

3 sets:
A1. Ab rollout x max 0 0
A2. Weighted Sit-up x 10

0 0

0 0
SATURDAY AVG 50% VOL 23

70% 75% 78% 78% 78%

Snatch with No Jump + Snatch Balance
0 0 10 76%
- 1+1
2 2 2 2 2

RM
Snatch Push Press + Overhead Squat -
0 4
3+1
4

25% 25% 25%

Back Squat Jump 0 9 25%
3 3 3

3 sets:
A1. Bent Row x 10 0
A2. Single-leg DB RDL x 10/side
A3. V-up x max

0 0

0 0
 Week
Simply Complex
8

MONDAY AVG 81% VOL 25

70% 75% 75% 75% 75%

Snatch High-Pull + Snatch - 1+1 0 0 10 74%
2 2 2 2 2

95% 95% 95%

Snatch Pull 0 6 95%
2 2 2

75% 75% 75%

Back Squat 0 0 9 75%
3 3 3

3 sets:
A1. Weighted Plank x 20-30 sec (light) 0 0
A2. Side Bend x 10/side (light)

0 0

0 0

TUESDAY AVG 73% VOL 19

70% 70% 70% 70% 70%

Jerk Bnk + Jerk - 1+1 0 0 10 70%
2 2 2 2 2

75% 75% 75%

Push Press 0 9 75%
3 3 3

3 sets:
A1. Press in Snatch x 5 (light) 0 0
A2. Box Jump x 3
A3. HLR x easy sets

0 0

0 0

0 0
WEDNESDAY AVG 80% VOL 30

70% 75% 75% 75% 75%

Clean + Power Jerk + Jerk - 1+1+1 0 0 15 74%
3 3 3 3 3

95% 95% 95%

Clean Pull 0 6 95%
2 2 2

70% 70% 70%

Front Squat 0 0 9 70%
3 3 3

3 sets:
A1. Weighted Side Plank x 20-30 sec 0 0
(light)
A2. Anti-Rotation Russian Twist x
10/side (light)

0 0

0 0

FRIDAY AVG 78% VOL 28

70% 75% 80% 85% 80% 85%

Snatch 0 0 8 79%
2 2 1 1 1 1

70% 75% 80% 85% 80% 85%

Clean & Jerk - 1+1 0 0 12 79%
2 2 2 2 2 2

70% 75% 80% 80%

Front Squat 0 0 8 76%
2 2 2 2

3 sets:
A1. Ab rollout x easy sets 0 0
A2. Weighted Sit-up x 10 (light)

0 0

0 0
SATURDAY AVG 53% VOL 20

70% 70% 70% 70% 70%

Snatch with No Jump 0 0 5 70%
1 1 1 1 1

70% 70% 70%

Overhead Squat 0 6 70%
2 2 2

20% 20% 20%

Back Squat Jump 0 9 20%
3 3 3

3 sets:
A1. Bent Row x 10 (light) 0
A2. Single-leg DB RDL x 10/side (light)
A3. V-up x easy sets

0 0

0 0
 Week
Simply Complex
9

MONDAY AVG 88% VOL 27

70% 75% 80% 85% 85% 85% 85% 85%

Snatch 0 0 10 81%
2 2 1 1 1 1 1 1

100% 105% 105% 105%

Snatch Pull 0 8 104%
2 2 2 2

80% 80% 80%

Back Squat 0 0 9 80%
3 3 3

3 sets:
A1. Weighted Plank x 20-30 sec 0 0
A2. Side Bend x 10/side

0 0

0 0

TUESDAY AVG 78% VOL 25

70% 70% 70% 70% 70%

Power Snatch 0 0 10 70%
2 2 2 2 2

85% 85% 85% 85% 85%

Push Press + Power Jerk - 1+2 (% of
0 15 85%
PP)
3 3 3 3 3

3 sets:
A1. Press in Snatch x 5 0 0
A2. Box Jump x 3
A3. HLR x max

0 0

0 0

0 0
WEDNESDAY AVG 87% VOL 33

70% 75% 80% 85% 85% 85% 85% 85%

Clean & Jerk - 1+1 0 0 16 81%
2 2 2 2 2 2 2 2

100% 105% 105% 105%

Clean Pull 0 8 104%
2 2 2 2

75% 75% 75%

Front Squat 0 0 9 75%
3 3 3

3 sets:
A1. Weighted Side Plank x 20-30 sec
0 0
A2. Anti-Rotation Russian Twist x
10/side

0 0

0 0

FRIDAY AVG 86% VOL 17

80% 85% 90% 95%

Snatch (% of HS) 0 0 4 88%
1 1 1 1

80% 85% 90% 95%

Clean & Jerk - 1+1 (% of HS) 0 0 8 88%
2 2 2 2

80% 80% 85%

Front Squat (% of HS) 0 0 5 82%
1 2 2

3 sets:
A1. Ab rollout x max 0 0
A2. Weighted Sit-up x 10

0 0

0 0
SATURDAY AVG 54% VOL 24

70% 70% 70% 70% 70%

Power Clean + Power Jerk - 1+1 0 0 10 70%
2 2 2 2 2

70% 70% 75%

Snatch Balance (% of HS) 0 5 72%
1 2 2

20% 20% 20%

Back Squat Jump 0 9 20%
3 3 3

3 sets:
A1. Bent Row x 10 0
A2. Single-leg DB RDL x 10/side
A3. V-up x max

0 0

0 0
 Week
Simply Complex
10

MONDAY AVG 89% VOL 27

70% 75% 80% 85% 88% 88% 88% 75%

Snatch 0 0 10 81%
2 2 1 1 1 1 1 1

100% 105% 110% 110%

Snatch Pull 0 8 106%
2 2 2 2

80% 80% 80%

Back Squat 0 0 9 80%
3 3 3

3 sets:
A1. Weighted Plank x 20-30 sec 0 0
A2. Side Bend x 10/side

0 0

0 0

TUESDAY AVG 81% VOL 25

70% 75% 75% 75% 75%

Power Snatch 0 0 10 74%
2 2 2 2 2

85% 85% 90% 90% 90%

Push Press + Power Jerk - 1+2 (% of
0 15 88%
PP)
3 3 3 3 3

3 sets:
A1. Press in Snatch x 5 0 0
A2. Box Jump x 3
A3. HLR x max

0 0

0 0

0 0
WEDNESDAY AVG 87% VOL 33

70% 75% 80% 85% 88% 88% 88% 75%

Clean & Jerk - 1+1 0 0 16 81%
2 2 2 2 2 2 2 2

100% 105% 110% 110%

Clean Pull 0 8 106%
2 2 2 2

75% 75% 75%

Front Squat 0 0 9 75%
3 3 3

3 sets:
A1. Weighted Side Plank x 20-30 sec
0 0
A2. Anti-Rotation Russian Twist x
10/side

0 0

0 0

FRIDAY AVG 88% VOL 17

HS 85% 90% 95%

Snatch (% of HS) 0 ### 4 90%
1 1 1 1

HS 85% 90% 95%

Clean & Jerk - 1+1 (% of HS) 0 ### 8 90%
2 2 2 2

HS 80% 85%
Back Squat (% of HS) 0 ### 5 83%
1 2 2

3 sets:
A1. Ab rollout x max 0 0
A2. Weighted Sit-up x 10

0 0

0 0
SATURDAY AVG 57% VOL 24

70% 75% 75% 75% 75%

Power Clean + Power Jerk - 1+1 0 0 10 74%
2 2 2 2 2

HS 75% 80%
Snatch Balance (% of HS) 0 5 78%
1 2 2

20% 20% 20%

Back Squat Jump 0 9 20%
3 3 3

3 sets:
A1. Bent Row x 10 0
A2. Single-leg DB RDL x 10/side
A3. V-up x max

0 0

0 0
 Week
Simply Complex
11

MONDAY AVG 87% VOL 27

70% 75% 80% 85% 88% 90% 90% 75%

Snatch 0 0 10 82%
2 2 1 1 1 1 1 1

100% 105% 105% 90%

Snatch Pull 0 8 100%
2 2 2 2

80% 80% 80%

Back Squat 0 0 9 80%
3 3 3

3 sets:
A1. Weighted Plank x 20-30 sec 0 0
A2. Side Bend x 10/side

0 0

0 0

TUESDAY AVG 84% VOL 22

70% 75% 80% 80% 80%

Power Snatch 0 0 7 77%
2 2 1 1 1

85% 90% 93% 93% 93%

Push Press + Power Jerk - 1+2 (% of
0 15 91%
PP)
3 3 3 3 3

3 sets:
A1. Press in Snatch x 5 0 0
A2. Box Jump x 3
A3. HLR x max

0 0

0 0

0 0
WEDNESDAY AVG 86% VOL 33

70% 75% 80% 85% 88% 90% 90% 75%

Clean & Jerk - 1+1 0 0 16 82%
2 2 2 2 2 2 2 2

100% 105% 105% 90%

Clean Pull 0 8 100%
2 2 2 2

75% 75% 75%

Front Squat 0 0 9 75%
3 3 3

3 sets:
A1. Weighted Side Plank x 20-30 sec
0 0
A2. Anti-Rotation Russian Twist x
10/side

0 0

0 0

FRIDAY AVG 81% VOL 11

HS
Snatch (% of HS) 0 ### 1
1

HS
Clean & Jerk - 1+1 (% of HS) 0 ### 2
2

70% 80% 85% 90%

Front Squat 0 0 8 81%
2 2 2 2

3 sets:
A1. Ab rollout x max 0 0
A2. Weighted Sit-up x 10

0 0

0 0
SATURDAY AVG 49% VOL 20

70% 75% 80% 80% 80%

Power Clean + Power Jerk - 1+1 0 0 10 77%
2 2 2 2 2

HS
Snatch Balance 0 1
1

20% 20% 20%

Back Squat Jump 0 9 20%
3 3 3

3 sets:
A1. Bent Row x 10 0
A2. Single-leg DB RDL x 10/side
A3. V-up x max

0 0

0 0
 Week
Simply Complex
12

MONDAY AVG 84% VOL 29

70% 75% 80% 85% 90% 90%

Snatch 0 0 7 82%
2 1 1 1 1 1

70% 75% 80% 85% 90%

Clean & Jerk - 1+1 0 10 80%
2 2 2 2 2

95% 95% 95%

Clean Pull 0 0 6 95%
2 2 2

80% 80% 80%

Back Squat 0 0 6 80%
2 2 2

3 sets:
A1. Weighted Plank x 20-30 sec (light) 0 0
A2. Side Bend x 10/side (light)

0 0

TUESDAY AVG 70% VOL 15

70% 70% 70% 70% 70%

Power Snatch 0 0 5 70%
1 1 1 1 1

70% 70% 70% 70% 70%

Power Clean + Power Jerk - 1+1 0 10 70%
2 2 2 2 2

3 sets:
A1. Press in Snatch x 5 (light) 0 0
A2. Box Jump x 3
A3. HLR easy sets

0 0

0 0

0 0
WEDNESDAY AVG 80% VOL 26

70% 75% 80% 80% 80% 80%

Snatch 0 0 7 78%
2 1 1 1 1 1

70% 75% 80% 80%

Clean & Jerk - 1+1 0 8 76%
2 2 2 2

90% 90% 90%

Snatch Pull 0 0 6 90%
2 2 2

70% 75% 80% 85%

Front Squat 0 0 5 78%
2 1 1 1

3 sets:
A1. Weighted Side Plank x 20-30 sec 0 0
(light)
A2. Anti-Rotation Russian Twist x
10/side (light)

0 0

THURSDAY AVG 60% VOL 15

60% 60% 60% 60% 60%

Snatch 0 0 5 60%
1 1 1 1 1

60% 60% 60% 60% 60%

Power Clean & Jerk - 1+1 0 0 10 60%
2 2 2 2 2

Jack Knife Crunch - 3 easy sets 0 0

0 0

0 0

0 0
SATURDAY AVG VOL 3

MAX
Snatch 0 ### 1
1

MAX
Clean & Jerk - 1+1 0 2
2

0 0

0 0