Weightlifting

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Class 1 Weightlifting Training Program: Structure, Volume, and 12-Week Macrocycle (Part 2b)

Published: 2026-01-19

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...continued from Part 2a.

Week 8 Preparation Mesocycle – 285 repetitions

Day 50 Monday – 100 repetitions

Exercise

Prescription

Exercise reps

Workout total

Week running total

...continued from Part 2a.

Week 8 Preparation Mesocycle – 285 repetitions

Day 50 Monday – 100 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x3, 70% x3, 80% x3, 85% x3 x4	21	21	21
Clean and Jerk	60% x3+1, 70% x3+1, 80% x3+1, 85% x3+1 x4	28	49	49
Clean High Pull	90% x4 x4	16	65	65
Back Squat	60% x3, 70% x3, 80% x3, 85% x3 x4	21	86	86
Power Jerk	60% x3, 65% x3, 70% x3 x3	15	101	101

Day 51 Tuesday – 43 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x2, 65% x2, 70% x2 x3	10	10	111
Power Clean + Power Jerk	60% x2+2, 65% x2+2, 70% x2+2 x3	20	30	131
Snatch Extension	95% x3 x4	12	42	143

Day 52 Wednesday - Rest

Day 53 Thursday – 80 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x2, 70% x2, 80% x2, 85% x2 x4	14	14	157
Clean and Jerk	60% x2+1, 70% x2+1, 80% x2+1, 85% x2+1 x4	21	35	179
Clean Extension	90% x3 x2, 95% x3 x3	15	50	194
Front Squat	60% x3, 70% x3, 80% x3, 85% x3 x4	21	71	215
Press	X x3 x4	12	83	227

Day 54 Friday - Rest

Day 55 Saturday – 63 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x2, 65% x2, 70% x2 x2, 75% x2 x2	12	12	239
Power Clean + Power Jerk	60% x2+2, 65% x2+2, 70% x2+2 x2, 75% x2+2 x2	24	36	263
Snatch High Pull	100% x3 x4	12	48	275
Back Squat	60% x3, 70% x3, 80% x3 x2, 85% x3	15	63	290

Day 56 Sunday - Rest

Week 9 Preparation Mesocycle – 317 repetitions

Day 57 Monday – 111 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x1, 70% x1, 80% x1, 85% x1, 90% x1, 80% x1, 85% x1, 90% x1, 80% x3 x3	17	17	17
Clean and Jerk	60% x1+1, 70% x1+1, 80% x1+1, 85% x1+1, 90% x1+1, 80% x1+1, 85% x1+1, 90% x1+1, 80% x3+1 x3	28	45	45
Snatch Extension	100% x2 x4	8	53	53
Power Jerk	70% x3, 75% x3 x2, 80% x2 x2	13	66	66
Front Squat	60% x1, 70% x1, 80% x1, 85% x1, 90% x1, 80% x1, 85% x1, 90% x1, 80% x3 x4	20	86	86
Clean Deadlift	95% x3 x4	12	98	98
Press	X x3 x4	12	110	110

Day 58 Tuesday – 48 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x1, 65% x1, 70% x1, 75% x1, 80% x1, 70% x3 x3	14	14	124
Power Clean + Jerk	60% x1+1, 65% x1+1, 70% x1+1, 75% x1+1, 80% x1+1, 70% x3+1 x3	22	36	146
Push Press	60% x3, 65% x3, 70% x3 x2	12	48	158

Day 59 Wednesday - Rest

Day 60 Thursday – 89 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x2, 70% x2, 80% x2, 85% x2, 90% x1 x3	15	15	173
Clean and Jerk	60% x2+2, 70% x2+2, 80% x2+2, 85% x2+1, 90% x1+1 x3	27	42	200
Clean Extension	90% x3, 95% x3, 100% x2 x2	10	52	210
Back Squat	60% x3, 70% x3, 80% x3, 85% x3, 90% x2, 95% x1, 80% x3 x3	24	76	234
Press	X x3 x4	12	88	246

Day 61 Friday - Rest

Day 62 Saturday – 70 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x2, 65% x2, 70% x2, 75% x2, 80% x1	9	9	255
Power Clean + Power Jerk	60% x2+1, 65% x2+1, 70% x2+1, 75% x2+1, 80% x1+1	14	23	269
Snatch Extension	95% x2 x4	8	31	277
Back Squat	60% x3, 70% x3, 80% x3, 85% x3, 90% x1, 95% x1, 80% x3, 85% x2, 90% x1	20	51	297
Romanian Deadlift	90% x5 x4	20	71	318

Day 63 Sunday - Rest

Week 10 Pre-Competition Mesocycle – 254 repetitions

Day 64 Monday – 89 repetition

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	Singles to max, (max-10, max-5, max) x3	15	15	15
Clean and Jerk	Singles to max, (max-10, max-5, max) x3	30	45	45
Snatch High Pull	100% x3 x4	12	57	57
Front Squat	Singles to max, (max-10, max-5, max) x3	15	72	72
Press	X x3 x5	15	87	87

Day 65 Tuesday – 38 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	Singles to max, (max-10, max-5, max) x3	13	13	100
Power Clean + Jerk	Singles to max, (max-10, max-5, max) x3	26	39	126

Day 66 Wednesday - Rest

Day 67 Thursday – 71 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	Singles to max, 85% x2 x4	14	14	140
Clean and Jerk	Singles to max, 85% x2+1 x4	24	38	164
Clean Extension	100% x2 x5	10	48	174
Front Squat	60% x2, 70% x2, 80% x2, 85% x2, 90% x2, 95% x1, 85% x2 x2	15	63	189
Push Press	60% x2, 65% x2, 70% x2 x2	8	71	197

Day 68 Friday - Rest

Day 69 Saturday – 56 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x2, 65% x2, 70% x2 x2, 75% x2 x2	12	12	209
Power Clean + Power Jerk	60% x2+2, 65% x2+2, 70% x2+2 x2, 75% x2+2 x2	24	36	233
Back Squat	60% x3, 70% x3, 80% x2, 85% x2, 90% x1, 95% x1, 80% x2, 85% x2, 90% x1, 80% x3	20	56	253

Day 70 Sunday - Rest

Week 11 Pre-Competition Mesocycle – 200 repetitions

Day 71 Monday – 84 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	Singles to max, (max-10, max-5, max) x3	15	15	15
Clean and Jerk	Singles to max, (max-10, max-5, max) x3	30	45	45
Snatch Extension	105% x3 x4	12	57	57
Front Squat	Singles to max, (max-10, max-5, max) x3	15	72	72
Press	X x3 x4	12	84	84

Day 72 Tuesday - Rest

Day 73 Wednesday – 64 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	Singles to max, (max-10, max-5, max) x3	13	13	97
Power Clean + Jerk	Singles to max, (max-10, max-5, max) x3	26	39	123
Back Squat	60% x2, 70% x2, 80% x2, 90% x2, 95% x1, 80% x3, 85% x2, 90% x1	15	54	138
Clean Extension	100% x2 x5	10	64	148

Day 74 Thursday - Rest

Day 75 Friday – 52 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x1, 70% x1, 80% x1, 85% x1, 90% x1, 95% x1, 95%+ x1	7	7	155
Clean and Jerk	60% x1+1, 70% x1+1, 80% x1+1, 85% x1+1, 90% x1+1, 95% x1+1, 95%+ x1+1	14	21	169
Snatch Extension	105% x2 x4	8	29	177
Front Squat	60% x2, 70% x2, 80% x2, 85% x2, 90% x2, 95% x2, 90% x2, 95% x1	15	44	192
Push Press	60% x2, 65% x2, 70% x2, 75% x2	8	52	200

Day 76 Saturday - Rest

Day 77 Sunday - Rest

Week 12 Pre-Competition Mesocycle – 136 repetitions

Day 78 Monday – 57 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Snatch	60% x2, 70% x2, 80% x2, 85% x2, 90% x1	9	9	9
Clean and Jerk	60% x2+1, 70% x2+1, 80% x2+1, 85% x2+1, 90% x1+1	14	23	23
Front Squat	60% x2, 70% x2, 80% x2, 85% x2, 90% x1	9	32	32
Snatch Extension	90% x2 x4	8	40	40
Power Jerk	60% x2, 65% x2, 70% x2 x2, 75% x2 x2	12	52	52

Day 79 Tuesday – 44 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x2, 65% x2, 70% x2 x2	8	8	60
Power Clean + Jerk	60% x2+2, 65% x2+2, 70% x2+2 x2	16	24	76
Back Squat	60% x3, 70% x3, 80% x2, 85% x2 x2	12	36	88
Clean Extension	85% x2 x4	8	44	96

Day 80 Wednesday - Rest

Day 81 Thursday – 35 repetitions

Exercise	Prescription	Exercise reps	Workout total	Week running total
Power Snatch	60% x2, 65% x2, 70% x2, 60% x2, 65% x2	10	10	106
Power Clean + Jerk	60% x2+1, 65% x2+1, 70% x2+1, 60% x2+1, 65% x2+1	15	25	121
Jumping Back Squat	50% x2 x4	8	33	129