Complexes & On-the-minutes

oklahoma weightlifting club
Written By Blake

Week 1

Day 1

Warm-up: Tall Muscle Snatch + Muscle Snatch + Tall Snatch - 3 x (3+3+3)

  1. Snatch High-Pull + Hang Snatch (below knee) + Snatch:

    • 6 x (1+1+1) x 70% (% of Snatch)

  2. Snatch Pull (on 2" riser):

    • 4 x 3 @ 85%

  3. Back Squat:

    • 4 x 6 @ 70%

Day 2

Warm-up: Push Press + Power Jerk + Jerk - 3 x (3+3+3)

  1. Jerk BTN (behind the neck) + Jerk:

    • 6 x 2(1+1) @ 70%

  2. Push Press:

    • 4 x 4 @ 70%

  3. Back Squat Jumps:

    • 4 x 3 (empty bar or light load)

Day 3

Warm-up: Tall Muscle Clean + Muscle Clean + Tall Clean - 3 x (3+3+3)

  1. Clean High-Pull + Hang Clean (below knee) + Clean:

    • 6 x (1+1+1) @ 70% (% of Clean)

  2. Clean Pull (on 2" riser):

    • 4 x 3 @ 85%

  3. Pause Front Squat:

    • 4 x 3 @ 65%

Day 4

Warm-up: Press in Snatch - 3 x 3

  1. Power Snatch + OHS:

    • 6 x (2+1) @ 70% (% of PS)

  2. Power Clean + Power Jerk:

    • 6 x (2+1) @ 70% (% of PC)

  3. Snatch Balance:

    • 5 x 2 @ 70% (% of Snatch if you've never tested your SB)

Day 5

Warm-up: Choice

  1. Snatch:

    • 1 x 3 @ 70%

    • 1 x 2 @ 75%

    • 1 x 1 @ 80%

    • 1 x 3 @ 73%

    • 1 x 2 @ 78%

    • 1 x 1 @ 83%

    • 1 x 3 @ 75%

    • 1 x 2 @ 80%

    • 1 x 1 @ 85%

  2. Clean & Jerk:

    • 1 x (3+1) @ 70%

    • 1 x (2+1) @ 75%

    • 1 x (1+1) @ 80%

    • 1 x (3+1) @ 73%

    • 1 x (2+1) @ 78%

    • 1 x (1+1) @ 83%

    • 1 x (3+1) @ 75%

    • 1 x (2+1) @ 80%

    • 1 x (1+1) @ 85%

  3. Front Squat:

    • 5 x 3 @ 75%

Week 2

Day 6

Warm-up: Tall Muscle Snatch + Muscle Snatch + Tall Snatch - 3 x (3+3+3)

  1. Snatch High-Pull + Hang Snatch (below knee) + Snatch:

    • (1+1+1) to max

    • (1+1+1) @ 90% [% of max]

    • (1+1+1) @ 95% [% of max]

  2. Snatch Pull (on 2" riser):

    • 1 x 3 @ 85%

    • 3 x 3 @ 90%

  3. Back Squat:

    • 1 x 6 @ 70%

    • 3 x 6 @ 75%

Day 7

Warm-up: Push Press + Power Jerk + Jerk - 3 x (3+3+3)

  1. Jerk BTN (behind the neck) + Jerk:

    • 2(1+1) to max

    • 2(1+1) @ 90% [% of max]

    • 2(1+1) @ 95% [% of max]

  2. Push Press:

    • 4RM

    • 1 x 4 @ 90% [% of RM]

    • 1 x 4 @ 95% [% of RM]

  3. Back Squat Jumps:

    • 5 x 3 [light load]

Day 8

Warm-up: Tall Muscle Clean + Muscle Clean + Tall Clean - 3 x (3+3+3)

  1. Clean High-Pull + Hang Clean [below knee] + Clean:

    • (1+1+1) to max

    • (1+1+1) @ 90% [% of max]

    • (1+1+1) @ 95% [% of max]

  2. Clean Pull [on 2" riser]:

    • 1 x 3 @ 85%

    • 3 x 3 @ 90%

  3. Pause Front Squat [2-3 sec pause]:

    • 1 x 3 @ 65%

    • 3 x 3 @ 70%

Day 9

Warm-up: Press in Snatch - 3 x 3

  1. Power Snatch + OHS:

    • (2+1) to max

    • (2+1) @ 90% [% of max]

    • (2+1) @ 95% [% of max]

  2. Power Clean + Power Jerk:

    • (2+1) to max

    • (2+1) @ 90% [% of max]

    • (2+1) @ 95% [% of max]

  3. Snatch Balance:

    • 5 x 2 @ 75% [% of Snatch if you don't have a max SB]

Day 10

Warm-up: Choice

  1. Snatch:

    • 1 x 3 @ 73%

    • 1 x 2 @ 78%

    • 1 x 1 @ 83%

    • 1 x 3 @ 76%

    • 1 x 2 @ 81%

    • 1 x 1 @ 86%

    • 1 x 3 @ 78%

    • 1 x 2 @ 83%

    • 1 x 1 @ 88%

  2. Clean & Jerk:

    • 1 x (3+1) @ 73%

    • 1 x (2+1) @ 78%

    • 1 x (1+1) @ 83%

    • 1 x (3+1) @ 76%

    • 1 x (2+1) @ 81%

    • 1 x (1+1) @ 86%

    • 1 x (3+1) @ 78%

    • 1 x (2+1) @ 83%

    • 1 x (1+1) @ 88%

  3. Front Squat:

    • 2 x 3 @ 75%

    • 3 x 3 @ 80%

Week 3

Day 11

Warm-up: Tall Muscle Snatch + Muscle Snatch + Tall Snatch - 3 x (3+3+3)

PUSH YOURSELF TO BEAT LAST WEEK'S MAXES!

  1. Snatch High-Pull + Hang Snatch [below knee] + Snatch:

    • (1+1+1) to max

  2. Snatch Pull [on 2" riser]:

    • 1 x 3 @ 85%

    • 1 x 3 @ 90%

    • 2 x 3 @ 95%

  3. Back Squat:

    • 1 x 6 @ 70%

    • 1 x 6 @ 75%

    • 6RM

Day 12

Warm-up: Push Press + Power Jerk + Jerk - 3 x (3+3+3)

PUSH YOURSELF TO BEAT LAST WEEK'S MAXES!

  1. Jerk BTN (behind the neck) + Jerk:

    • (1+1) to max

  2. Push Press:

    • 3RM [beat weight from last week]

  3. Back Squat Jumps:

    • 5 x 3 [light]

Day 13

Warm-up: Tall Muscle Clean + Muscle Clean + Tall Clean - 3 x (3+3+3)

PUSH YOURSELF TO BEAT LAST WEEK'S MAXES!

  1. Clean High-Pull + Hang Clean [below knee] + Clean:

    • (1+1+1) to max

  2. Clean Pull [on 2" riser]:

    • 1 x 3 @ 90%

    • 3 x 3 @ 95%

  3. Pause Front Squat [2-3 sec pause]:

    • 1 x 3 @ 70%

    • 2 x 3 @ 75%

Day 14

Warm-up: Press in Snatch - 3 x 3

PUSH YOURSELF TO BEAT LAST WEEK'S MAXES!

  1. Power Snatch + OHS:

    • (2+1) to max

  2. Power Clean + Power Jerk:

    • (2+1) to max

  3. Snatch Balance:

    • 1 x 2 @ 70% [% of Snatch if you don't have a max SB]

    • 1 x 2 @ 75%

    • 2 x 2 @ 80%

Day 15

Warm-up: Choice

  1. Snatch:

    • 1 x 3 @ 75%

    • 1 x 2 @ 80%

    • 1 x 1 @ 85%

    • 1 x 3 @ 78%

    • 1 x 2 @ 83%

    • 1 x 1 @ 88%

    • 1 x 3 @ 80%

    • 1 x 2 @ 85%

    • 1 x 1 @ 90%

  2. Clean & Jerk:

    • 1 x (3+1) @ 75%

    • 1 x (2+1) @ 80%

    • 1 x (1+1) @ 85%

    • 1 x (3+1) @ 78%

    • 1 x (2+1) @ 83%

    • 1 x (1+1) @ 88%

    • 1 x (3+1) @ 80%

    • 1 x (2+1) @ 85%

    • 1 x (1+1) @ 90%

  3. Front Squat:

    • 1 x 3 @ 75%

    • 1 x 3 @ 80%

    • Work up to 3RM

week 4

Day 16

Warm-up: Muscle Snatch - 3 x 3

  1. Hang Snatch (below knee) + Snatch:

    • 5 x (1+1) @ 70%

  2. Snatch Pull:

    • 3 x 3 @ 85%

  3. Back Squat:

    • 3 x 4 @ 70%

Day 17

Warm-up: Choice

  1. Jerk BTN (behind the neck) + Jerk:

    • 5 x (1+1) @ 70%

  2. Push Press:

    • 4 x 3 @ 70%

  3. Back Squat Jump:

    • 4 x 3 @ 20% [% of BS]

Day 18

Warm-up: Muscle Clean - 3 x 3

  1. Hang Clean (below knee) + Clean:

    • 5 x (1+1) @ 70%

  2. Clean Pull:

    • 3 x 3 @ 85%

  3. Front Squat:

    • 5 x 3 @ 70%

Day 19

Warm-up: Choice

  1. Power Snatch + OHS:

    • 5 x (1+1) @ 70%

  2. Power Clean + Power Jerk:

    • 5 x (1+1) @ 70%

  3. Snatch Balance:

    • 3 x 3 @ 70%

Day 20

Warm-up: Dip Snatch - 3 x 3

  1. Snatch:

    • 1 x 3 @ 75%

    • 1 x 2 @ 80%

    • 3 x 1 @ 85%

  2. Clean & Jerk:

    • 1 x (3+1) @ 75%

    • 1 x (2+1) @ 80%

    • 3 x (1+1) @ 85%

  3. Front Squat:

    • 3 x 2 @ 80%

Week 5

Day 21

Warm-up: Muscle Snatch + Snatch Balance - 3 x (3+3)

  1. Snatch OTM (on the minute):
    [1 repetition, on the minute, for 15 minutes]

    • 5 x 1 @ 70%

    • 5 x 1 @ 75%

    • 5 x 1 @ 80%

    • If, after your 15 sets, you feel good work up to a HS resting 2 minutes in between sets for 5 more singles.

  2. Snatch Pull:

    • 1 x 2 @ 90%

    • 1 x 2 @ 95%

    • 2 x 2 @ 100%

  3. Front Squat:

    • 1 x 2 @ 75%

    • 1 x 2 @ 80%

    • 1 x 2 @ 85%

    • 2 x 2 @ 90%

  4. Weighted Pull-ups:

    • 3 x 5-8

Day 22

Warm-up: High-Pull Snatch - 3x3

  1. Snatch High-Pull + Hang Snatch (knee)

    • 5 x (1+1) @ 70%

  2. Power Clean + Power Jerk:

    • 1 x (1+1) to max

    • 1 x (1+1) @ 90% [% of max]

    • 1 x (1+1) @ 95% [% of max]

  3. Push Press:

    • 1 x 3RM

    • 1 x 3 @ 90% [% of max]

    • 1 x 3 @ 95% [% of max]

Day 23

Warm-up: Muscle Clean + Press in Clean - 3 x (3+3)

  1. Clean & Jerk OTM (on the minute): [1+1, on the minute, for 15 minutes]

    • 5 x (1+1) @ 70%

    • 5 x (1+1) @ 75%

    • 5 x (1+1) @ 80%

    • If, after your 15 sets, you feel good work up to a HS; resting about 2 minutes in between sets for 5 more sets.

  2. Clean Pull:

    • 1 x 2 @ 90%

    • 1 x 2 @ 100%

    • 3 x 2 @ 110%

  3. Back Squat:

    • 1 x 3 @ 70%

    • 3 x 3 @ 75%

  4. DB Bent Row

    • 3 x 8

Day 24

Warm-up: Mid-hang Muscle Snatch + OHS - 3 x (3+3)

  1. Power Snatch + OHS:

    • 1 x (1+1) to max

    • 1 x (1+1) @ 90% [% of max]

  2. Power Jerk + Jerk:

    • 5 x (1+1) @ 70% [% of Jerk]

  3. Snatch Balance:

    • Work up to Heavy Single (“HS”)

    • 1 x 1 90% [% of HS]

Day 25

Warm-up: Choice

  1. Snatch:

    • HS

    • 1 x 1 @ 80% [% of HS]

    • 1 x 1 @ 85% [% of HS]

    • 1 x 1 @ 90% [% of HS]

  2. Clean & Jerk:

    • HS

    • 1 x (1+1) @ 80% [% of HS]

    • 1 x (1+1) @ 85% [% of HS]

    • 1 x (1+1) @ 90% [% of HS]

  3. Front Squat:

    • 1 x 2 @ 70%

    • 1 x 2 @ 75%

    • 1 x 2 @ 80%

    • 3 x 2 @ 85%

  4. Box Jumps:

    • 3 x 5

Week 6

Day 26

Warm-up: Muscle Snatch + Snatch Balance - 3 x (3+3)

  1. Snatch OTM (on the minute):
    [1 repetition, on the minute, for 15 minutes]

    • 5 x 1 @ 73%

    • 5 x 1 @ 78%

    • 5 x 1 @ 83%

    • If, after your 15 sets, you feel good work up to a HS resting 2 minutes in between sets for 5 more singles.

  2. Snatch Pull:

    • 1 x 2 @ 95%

    • 1 x 2 @ 105%

    • 1 x 2 @ 110%

    • 1 x 2 @ 110%* [*You have the option to make this set heavier if you feel good.]

  3. Front Squat:

    • HS

  4. Weighted Pull-ups:

    • 3 x 5-8

Day 27

Warm-up: High-Pull Snatch - 3x3

  1. Snatch High-Pull + Hang Snatch (knee)

    • 5 x (1+1) @ 70%

  2. Power Clean + Power Jerk:

    • 1 x (1+1) to max

    • 1 x (1+1) @ 90% [% of max]

  3. Push Press:

    • HS

Day 28

Warm-up: Muscle Clean + Press in Clean - 3 x (3+3)

  1. Clean & Jerk OTM (on the minute): [1+1, on the minute, for 15 minutes]

    • 5 x (1+1) @ 73%

    • 5 x (1+1) @ 78%

    • 5 x (1+1) @ 83%

    • If, after your 15 sets, you feel good work up to a HS; resting about 2 minutes in between sets for 5 more sets.

  2. Clean Pull:

    • 1 x 2 @ 90%

    • 1 x 2 @ 100%

    • 1 x 2 @ 110%

    • 1 x 2 @ 110%* [*You have the option to go heavier on this set if you feel good.]

  3. Back Squat:

    • 1 x 3 @ 70%

    • 3 x 3 @ 75%

  4. DB Bent Row

    • 3 x 8

Day 29

Warm-up: Mid-hang Muscle Snatch + OHS - 3 x (3+3)

  1. Power Snatch + OHS:

    • 1 x (1+1) to max

    • 1 x (1+1) @ 90% [% of max]

  2. Power Jerk + Jerk:

    • 5 x (1+1) @ 70% [% of Jerk]

  3. Snatch Balance:

    • HS

Day 30

Warm-up: Choice

  1. Snatch:

    • HS

    • 1 x 1 @ 85% [% of HS]

    • 1 x 1 @ 90% [% of HS]

    • 1 x 1 @ 95% [% of HS]

  2. Clean & Jerk:

    • HS

    • 1 x (1+1) @ 85% [% of HS]

    • 1 x (1+1) @ 90% [% of HS]

    • 1 x (1+1) @ 95% [% of HS]

  3. Front Squat:

    • 1 x 2 @ 70%

    • 1 x 2 @ 75%

    • 1 x 2 @ 80%

    • 3 x 2 @ 85%

  4. Box Jumps:

    • 3 x 5

Week 7

Day 31

Warm-up: Dip Snatch - 3x3

  1. Snatch

    • HS

    • 1 x 1 @ 90%

  2. Snatch Pull

    • 1 x 2 @ 95%

    • 3 x 2 @ 100%

  3. Front Squat

    • 1 x 2 @ 70

    • 2 x 2 @ 80%

    • 2 x 2 @ 85%

  4. Weighted Pull-ups:

    • 3 x 5-8

Day 32

Warm-up: High-Pull Snatch - 3x3

  1. Snatch High-Pull + Hang Snatch (knee)

    • 1 x (1+1) @ 70%

    • 3 x (1+1) @ 75%

  2. Power Clean + Power Jerk:

    • 1 x (1+1) to max

    • 1 x (1+1) @ 90% [% of max]

  3. Push Press:

    • 1 x 3 @ 70%

    • 3 x 3 @ 75%

Day 33

Warm-up: Muscle Clean + Press in Clean - 3 x (3+3)

  1. Clean & Jerk:

    • HS

    • 1 x (1+1) @ 90% [% of HS]

  2. Clean Pull:

    • 1 x 2 @ 95%

    • 1 x 2 @ 100%

  3. Back Squat:

    • 1 x 3 @ 70%

    • 3 x 3 @ 75%

  4. DB Bent Row

    • 3 x 6

Day 34

Warm-up: Mid-hang Muscle Snatch + OHS - 3 x (3+3)

  1. Power Snatch + OHS:

    • 1 x (1+1) to max

    • 1 x (1+1) @ 90% [% of max]

  2. Power Jerk + Jerk:

    • 1 x (1+1) @ 70% [% of Jerk]

    • 3 x (1+1) @ 75% [% of Jerk]

  3. Snatch Balance:

    • 4 x 2 @ 70%

Day 35

Warm-up: Choice

  1. Snatch:

    • HS

  2. Clean & Jerk:

    • HS

  3. Front Squat:

    • 1 x 2 @ 70%

    • 1 x 2 @ 75%

    • 1 x 2 @ 80%

    • 3 x 2 @ 85%

  4. Box Jumps:

    • 3 x 5

Week 8

Day 36

Warm-up: Press in Snatch

  1. Snatch:

    • 1 x 1 @ 70%

    • 1 x 1 @ 75%

    • 1 x 1 @ 80%

    • 1 x 1 @ 85%

  2. Clean & Jerk:

    • 1 x (1+1) @ 70%

    • 1 x (1+1) @ 75%

    • 1 x (1+1) @ 80%

  3. Clean Pull:

    • 3 x 2 @ 90%

  4. Back Squat:

    • 3 x 3 @ 75%

Day 37

Take a Rest Day

It would be a good idea to stretch and roll out.

Day 38

  1. Snatch:

    • 1 x 1 @ 70%

    • 4 x 1 @ 75%

  2. Clean & Jerk:

    • 1 x (1+1) @ 70%

    • 3 x (1+1) @ 75%

  3. Snatch Pull:

    • 3 x 2 @ 85%

  4. Front Squat:

    • 3 x 2 @ 70%

Day 39

  1. Snatch:

    • 5 x 1 @ 60%

  2. Power Clean + Jerk:

    • 5 x (1+1) @ 60%

Day 40

  1. Snatch:

    • MAX

  2. Clean & Jerk:

    • MAX

Blake https://www.primeoptix.media
Next

4-week Back Squat Cycle