This is the 8-Week Program that I used two months before the World U. Games held in Beijing China, in August of 2001. The purpose of this program was to emphasize explosive strength to prepare myself for the meet.
Week 1
6/25-6/29
| Monday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
Set 6 |
| Snatch |
4/177's |
4/197's |
4/207's |
4/220's |
4/220's |
| Bench |
6/315's |
6/330's |
6/345's |
6/360's |
6/375's |
6/390's |
| Lat Pulldown |
12/230's |
12/230's |
12/230's |
12/230's |
| Jurgens |
10/20's |
10/20's |
10/20's |
10/20's |
| Wednesday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Snatch Pull |
4/313's |
4/333's |
4/333's |
4/353's |
Snatch Pull.
Click To Enlarge.
| Friday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Clean |
4/265's |
4/313's |
4/313's |
4/333's |
4/333's |
| Clean Pull |
4/343's |
4/353's |
4/353's |
4/380's |
Clean Pull.
Click To Enlarge.
Week 2
7/2-7/6
| Monday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
Set 6 |
| Snatch |
4/187's |
4/207's |
4/220's |
4/230's |
4/230's |
| Bench |
6/330's |
6/345's |
6/360's |
6/375's |
6/390's |
6/405's |
| Lat Pulldown |
12/230's |
12/230's |
12/230's |
12/230's |
| Jurgens |
10/20's |
10/20's |
10/20's |
10/20's |
| Wednesday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Snatch Pull |
4/313's |
4/333's |
4/333's |
4/353's |
| Push Press |
4/235's |
4/275's |
4/313's |
4/333's |
4/333's |
| Skull Crushers |
10/115's |
10/115's |
10/115's |
| Varied Hip |
12 reps |
12 reps |
| Wrist Curl |
20 reps |
20 reps |
20 reps |
| Friday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Clean |
4/275's |
4/313's |
4/328's |
4/343's |
4/343's |
| Clean Pull |
4/353's |
4/368's |
4/368's |
4/380's |
| Front Press |
8/187's |
8/197's |
8/207's |
8/217's |
| Reverse Hypers |
10/65's |
10/65's |
10/65's |
Week 3
7/9-7/13
| Monday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
Set 6 |
| Snatch |
4/197's |
4/220's |
3/230's |
3/240's |
3/240's |
| Bench |
5/350's |
5/365's |
5/375's |
5/390's |
5/405's |
5/425's |
| Lat Pulldown |
10/240's |
10/240's |
10/240's |
10/240's |
| Jurgens |
10/25's |
10/25's |
10/25's |
10/25's |
| Wednesday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Snatch Pull |
4/313's |
4/333's |
3/353's |
3/373's |
| Push Press |
4/265's |
4/313's |
3/333's |
3/353's |
3/373's |
| Skull Crushers |
8/135's |
8/135's |
8/135's |
| Varied Hip |
10 reps |
10 reps |
| Wrist Curl |
20 reps |
20 reps |
20 reps |
| Friday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Clean |
4/275's |
4/313's |
3/343's |
3/360's |
3/360's |
| Clean Pull |
4/370's |
4/380's |
3/390's |
3/400's |
| Front Press |
8/187's |
8/207's |
8/220's |
8/230's |
| Reverse Hypers |
10/65's |
10/65's |
10/65's |
Week 4
7/16-7/20
| Monday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
Set 6 |
| Snatch |
3/197's |
3/220's |
3/230's |
3/240's |
3/250's |
| Bench |
5/365's |
5/375's |
5/390's |
5/405's |
5/425's |
5/445's |
| Lat Pulldown |
10/240's |
10/240's |
10/240's |
10/240's |
| Jurgens |
10/25's |
10/25's |
10/25's |
10/25's |
| Wednesday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Snatch Pull |
3/333's |
3/353's |
3/373's |
3/373's |
| Push Press |
3/313's |
3/333's |
3/353's |
3/380's |
3/380's |
| Skull Crushers |
8/145's |
8/145's |
8/145's |
| Varied Hip |
10 reps |
10 reps |
| Wrist Curl |
20 reps |
20 reps |
20 reps |
| Friday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Clean |
3/313's |
3/333's |
3/343's |
3/357's |
3/370's |
| Clean Pull |
3/380's |
3/380's |
3/400's |
3/400's |
| Front Press |
8/200's |
8/220's |
8/230's |
8/240's |
| Reverse Hypers |
10/75's |
10/75's |
10/75's |
Week 5
7/23-7/27
| Monday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
Set 6 |
| Snatch |
3/200's |
3/220's |
2/235's |
2/250's |
2/265's |
| Bench |
4/375's |
4/390's |
4/405's |
4/425's |
4/445's |
4/465's |
| Lat Pulldown |
8/250's |
8/250's |
8/250's |
8/250's |
| Jurgens |
8/30's |
8/30's |
8/30's |
8/30's |
| Wednesday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Snatch Pull |
3/333's |
3/353's |
2/375's |
2/400's |
| Push Press |
3/313's |
3/333's |
2/353's |
2/375's |
2/390's |
| Skull Crushers |
8/155's |
8/155's |
8/155's |
| Varied Hip |
10 reps |
10 reps |
| Wrist Curl |
20 reps |
20 reps |
20 reps |
| Friday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Clean |
3/333's |
3/343's |
2/353's |
2/368's |
2/380's |
| Clean Pull |
3/400's |
3/400's |
2/420's |
2/420's |
| Front Press |
6/220's |
6/235's |
6/250's |
6/265's |
| Reverse Hypers |
10/85's |
10/85's |
10/85's |
Week 6
7/30-8/3
| Monday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
Set 6 |
| Snatch |
3/200's |
3/220's |
2/235's |
2/250's |
2/265's |
| Bench |
4/390's |
4/405's |
4/425's |
4/445's |
4/460's |
4/475's |
| Lat Pulldown |
8/250's |
8/250's |
8/250's |
8/250's |
| Jurgens |
8/30's |
8/30's |
8/30's |
8/30's |
| Wednesday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Snatch Pull |
3/333's |
3/353's |
2/375's |
2/400's |
| Push Press |
3/313's |
3/333's |
2/353's |
2/375's |
2/390's |
| Skull Crushers |
8/155's |
8/155's |
8/155's |
| Varied Hip |
10 reps |
10 reps |
| Wrist Curl |
20 reps |
20 reps |
20 reps |
| Friday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Clean |
3/333's |
3/343's |
2/353's |
2/368's |
2/380's |
| Clean Pull |
3/400's |
3/400's |
2/420's |
2/420's |
| Front Press |
6/220's |
6/235's |
6/250's |
6/265's |
| Reverse Hypers |
10/85's |
10/85's |
10/85's |
Week 5 was incomplete due to my trip. I changed bench but left everything else.
Week 7
8/6-8/10
| Monday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
Set 6 |
| Snatch |
2/220's |
2/235's |
2/250's |
2/265's |
1/290 |
| Bench |
2/405's |
2/425's |
2/445's |
2/460's |
2/475's |
2/500's |
| Lat Pulldown |
8/250's |
8/250's |
8/250's |
8/250's |
| Jurgens |
8/30's |
8/30's |
8/30's |
8/30's |
| Wednesday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Snatch Pull |
2/333's |
2/353's |
2/375's |
2/400's |
| Push Press |
2/313's |
2/333's |
2/353's |
2/380's |
1/400 |
| Skull Crushers |
8/155's |
8/155's |
8/155's |
| Varied Hip |
10 reps |
10 reps |
| Wrist Curl |
20 reps |
20 reps |
20 reps |
| Friday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Clean |
2/343's |
2/353's |
2/368's |
2/380's |
1/400's |
| Clean Pull |
2/400's |
2/400's |
2/420's |
2/420's |
| Front Press |
4/220's |
4/235's |
4/250's |
4/265's |
| Reverse Hypers |
8/85's |
8/85's |
8/85's |
Week 8
8/13-8/17
| Tuesday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
| Snatch |
3/220's |
3/235's |
3/250's |
3/250's |
3/250 |
| Push Press |
3/313's |
3/333's |
3/357's |
3/357's |
3/357's |
| Lat Pulldown |
8/260's |
8/260's |
8/260's |
8/260's |
| Varied Hip |
10 reps |
10 reps |
| Thursday |
Set 1 |
Set 2 |
Set 3 |
Set 4 |
Set 5 |
Set 6 |
| Clean |
3/333's |
3/343's |
3/357's |
3/357's |
3/357's |
| Bench |
3/405's |
3/425's |
3/455's |
3/455's |
3/455's |
3/455's |
| Reverse Hypers |
12/65's |
12/65's |
12/65's |
| Wrist Curl |
20 reps |
20 reps |
20 reps |
Shortened week due to travel to Beijing China for competition.
jarredrome@yahoo.com
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