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Strong, Loud & Snotty
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Strong, Loud & Snotty


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Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet) / 3, 4, 5 (App)

Volume: High
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Olympic lift technique; work capacity

This is an 12-week cycle with a lot of complexes to improve snatch, clean and jerk technique, as well as positional strength to support big snatches and clean & jerks for the first 8 weeks.

The final 4 weeks prepare for competition or max snatch and clean & jerk testing with on the minute singles.

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Sample Week

Week 1 Day 1 Monday
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  • Snatch High-Pull + Hang Snatch (below knee) - 70% x (1+2), 75% x (1+2) x 3
  • Snatch Pull (max speed!) - 75% x 3 x 3
  • Floating Halting Snatch Deadlift on Riser (high thigh/pause top/bottom) - 80% x 5 x 3
  • Back Squat - 55% x 10 x 3
2-3 sets: 
A1: Weighted Glute Bridge  x 10 
A2: Weighted Plank x 20-30 sec

Strong, Loud & Snotty - Week 1 of 12

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Week 1 Day 2 Tuesday
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  • Snatch Pull to Hold + Dip Power Snatch + Dip Snarch - 65% x (1 + 3 +1) x 2, 70% x (1 + 3 +1) x 2
  • Overhead Squat - 70% x 3 x 3
  • Snatch Push Press (% of snatch) - 70% x 5 x 3
2-3 sets:
A1: Low cable Row (sub bent row) x 10-15
A2: V ups x max
A3: Back Squat Jump x 3 @ 20% of BS

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Clean Pull to Hip + Hang Clean (below knee) + Jerk - 70% x (1+3+1), 75% x (1+3+1) x 3
  • Clean Pull (max speed) - 75% x 3 x 3 
  • Floating Halting Clean Deadlift on Riser - 80% x 5 x 3
  • Clean Deadlift - 90% x 5, 95% x 5, 100% x 5
2-3 sets: 
A1. weighted Side Plank x 20-30 sec

Questions? Get answers here
Week 1 Day 4 Thursday
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Rest Day

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Week 1 Day 5 Friday
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  • Muscle Snatch (% of snatch) - 35% x 3 x 3
  • Snatch - 70% x 3, 75% x 3, 80% x 2, 70% x 3, 75% x 3, 80% x 2
  • Clean and Jerk - 70% x (3+1), 75% x (3+1), 80% x (2+1), 70% x (3+1), 75% x (2+1), 80% x (2+1)
  • Back Squat - 63% x 10 x 3
  • RDL (% of back squat) - 45% x 6 x 3
A1. Accessories of choice - have fun and get some variety

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Week 1 Day 6 Saturday
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  • Hang Snatch (mid-thigh) - 65% x 3 x 3
  • Front squat + Jerk (% of jerk) - 70% x (2+3) x 2, 75% x (2+2) x 2
  • Segment Power Clean (3 sec pause knee) + Push Press (% of PP) - 70% x (1+5) x 3
2-3 sets: 
A1. Pull Up x max
A2. Hanging Leg Raise x max
A3. Back Squat Jump x 3 @ 20% of BS

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Week 1 Day 7 Sunday
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Rest Day

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