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Jessica's Complex & Competition
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Jessica's Complex & Competition


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Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: High
Intensity: High-Variable
Includes Complete Accessory Work? No
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Volume accumulation; work capacity; Pulling strength

This is a 12-week program with a lot of complexes in the first 8 weeks, and a competition taper in the last 4 weeks. Pulling strength is emphasized, but squat strength and overhead strength are not forgotten. The volume is high, so be prepared before you start it.

Notes: 
  • The percentages that follow an RM are of that day's RM. For example, 5RM; 95%x5, 90%x5 means that you work up to a 5RM, then do 95% of that for 5 reps, and then 90% of it for 5 reps.
  • Rep prescriptions like 3+1 provide the rep count for each exercise in the complex in order. For example, Segment Clean (knee) + Jerk Drive + Jerk - (1+3+1)RM means that for each set, you will perform 1 segment clean, then 3 jerk drives, then 1 jerk.


What People Say

"Yesterday, I got an all time PR of 285# on clean and jerk and an all time PR of 230# on snatch. I am extremely satisfied with the results and I cannot wait to get started on a new program!"
- Nick S.

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Sample Week

Week 1 Day 1 Monday
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  • Clean + Front Squat + Jerk - 75% x (1+1+1) x 5
  • Snatch Deadlift + High-Hang Snatch + Snatch - 70% x (1+1+1) x 5
  • Clean Segment Pull (mid-thigh) - 100%x3x5
  • Back Squat - 75%x6, 80%x1,  75%x6, 83%x1, 75%x6, 85%x1
Week 1 of 12

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Week 1 Day 2 Tuesday
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  • Snatch Deadlift + Snatch - 70% x (2+1) x 5
  • Power Clean + Front Squat + Push Jerk - 80% x (1+1+1) x 5
  • OHS - 80%x2x5
  • Snatch Push Press - 70%x5x5
3 sets; no rest:
15 KB Swings
15 V-Ups



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Week 1 Day 3 Wednesday
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  • Snatch - 75%x2x5
  • Clean Deadlift + High-Hang Clean + Clean - 70% x (1+1+1) x 5
  • Snatch Segment Pull (mid-thigh) - 100%x3x5
  • Front Squat - 75%x3, 80%x1, 75%x3, 83%x1, 75%x3, 85%x1
  • Muscle Snatch - 5x3 (medium weight)


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Week 1 Day 4 Thursday
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  • Front Squat + Jerk - 80% x (2+1) x 5
  • Snatch High-Pull + Hang Snatch - 70% x (1+1) x 5
  • Power Clean - 75%x2x5
  • Jumping Squat - 80% (of back squat) x 3 x 5
3 sets; no rest:
12 DB Press
12 DB Bent Row

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Week 1 Day 5 Friday
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Rest Day


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Week 1 Day 6 Saturday
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  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 80%x2x3 (% of HS)
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 80% x (2+1) x 3 (% of HS)
  • Back Squat - 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1
  • Push Press - 70%x5x5


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Week 1 Day 7 Sunday
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Rest Day


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