Day 5 Cycle #6

Clean
Week 1: Work to 80% of your 1RM Clean for 3 Sets of 3 Reps (3×3)
Week 2: Work to 85% of your 1RM Clean for 4 Sets of 2 Reps (4×2)
Week 3: Work to 90% of your 1RM Clean for 5 Sets of 1 Rep (5×1)
Week 4:
A) Work to a 1 Rep Max Clean
B) Decrease weight for Drop Set 1 Set of 2 Reps (1×2) at 80% of your new 1 Rep Max Clean

Snatch Grip Deficit Deadlift
*3-4 inch deficit recommended
Work at 60% of your 1RM Deadlift for 4 Sets of 3 Reps (4×3)
*Can scale to Snatch Grip Deadlift 1RM weight if necessary
Target 20lbs increase / week if work sets are above 330lbs
Target 10lbs increase / week if work sets are below 330lbs

Day 4 Cycle #6

Halt Snatch & Power Snatch Cycling
*Click to see a Halt Snatch and Power Snatch Cycling
*ME = Max Effort Reps in one set (constrained by time)
A) Work to 85% for 1 Set of 1 Rep (1×1) in Halt Snatch
*Pause for a 3 second Isometric at the knee. Then decrease the weight for Power Snatch Cycling
B) 1st Drop Set (Power Snatch Cycling) x 5 reps: Decrease the weight to 60% of your Halt Snatch single
C) 2nd Drop Set (Power Snatch Cycling) x Max Effort Reps, decrease weight by 10lbs for Max Effort Set in 30 seconds.
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs

Front Squat + Thruster
Work at 60% of your 1RM Front Squat for 4 Sets of 2 Front Squats and 1 Thruster (4×2+1)
Target 20lbs increase / week if work sets are above 285lbs 
Target 10lbs increase / week if work sets are below 285lbs

Overhead Walking Lunge
Work at 50% of your 1RM Clean & Jerk for 4 Sets of 8 Steps (4×8)
Target 10lbs increase / week if work sets are above 220lbs 
Target 5lbs increase / week if work sets are below 220lbs

Day 3 Cycle #6

Power Clean
A) Work to 80% of your 1RM Clean & Jerk for 1 Set of 1 Rep (1×1)
B) Decrease the weight for 2 Sets of 3 Reps (2×3)
*For Drop Sets 2×3, decrease weight by 30lbs if heavy single is above 240lbs and by 20lbs if heavy single is below 240lbs 
Target 10lbs increase / week if work sets are above 240lbs
Target 5lbs increase / week if work sets are below 240lbs

Back Squat PAIRED WITH Single Leg Lateral Box Jumps
*Click to see Single Leg Lateral Box Jumps
4 Sets of  3 Back Squat and 3 each leg SLL Box Jumps (4×3+3e)
Work at 70% of your 1 Rep Max Back Squat if 1 Rep Max is above 375lbs.
Work at 75% of your 1 Rep Max Back Squat if 1 Rep Max is below 375lbs
Target 20lbs increase / week if work sets are above 375lbs 
Target 10lbs increase / week if work sets are below 375lbs

Split Jerk
Work at 70% of your 1RM Clean & Jerk for 4 Sets of 3 Reps (4×3)
Target 10lbs increase / week if work sets are above 240lbs
Target 2.5kg increase / week if work sets are below 240lbs

Day 2 Cycle #6

Snatch from the Blocks
*Click to see Snatch from the Blocks. You will want the height to be at or just below knee heigh
Work at 80% of your 1RM Snatch for 1 single Rep Every Minute On the Minute for 8 Minutes (EMOM8)
Target 10lbs increase / week if work sets are above 220lbs
Target 5lbs increase / week if work sets are below 220lbs

Front Squat
A) Work to 85% of your 1RM Front Squat for 1 Set of 1 Rep (1×1)
B) Decrease the weight for 2 Sets of 2 Rep (2×2)
*For Drop Sets 2×2, decrease weight by 30lbs if heavy single is above 285lbs and by 20lbs if heavy single is below 285lbs 
Target 10lbs increase / week if work sets are above 285lbs
Target 5lbs increase / week if work sets are below 285lbs

Dumbbell Box Jump PAIRED WITH Seated Box Jump
*Click to see Dumbbell Box Jump and Seated Box Jump
Select challenging weight for dumbbells for 4 Sets of 5 Reps of Dumbbell Box Jump and 5 Reps Seated Box Jump (4×5+5)
Target 5lb increase a week
Increase height on Box Jump each week

Day 1 Cycle #6

Double Clean + Jerk
Work at 70% of your 1RM Clean & Jerk for 4 Sets of 2 Double Clean and 1 Jerk (4×2+1)
*Click to see a Double Clean + Jerk. Complete 2 Squat Cleans then a Split Jerk. 
Target 10lbs increase / week if work sets are above 245lbs 
Target 5lbs increase / week if work sets are below 245kg

Pause Back Squat
*3 Second Pause with each rep
Work at 75% of your 1RM Back Squat for 4 Sets of 3 Reps (4×3)
Target 10lbs increase / week if work sets are above 375lbs 
Target 5lbs increase / week if work sets are below 375lbs

Push Press PAIRED WITH Yates Row
*Click to see a Yates Row; use an underhand grip. The goal is to brace the core and squeeze the shoulder blades together as you pull.
Work at 65% of 1RM Clean & Jerk for Push Press for 4 Sets of 3 Push Press and 8 Yates Row (4×3+8)
Target 10lbs increase / week if work sets are above 220lbs 
Target 5lbs increase / week if work sets are below 220lbs