Monday
Snatch (3 sets x 4 reps, each weight to 4RM. Top set, + 2sets)
Clean and jerk (2 sets x 3 reps, each weight to 3RM. Top set, + 2 sets)
Front squats (6-10 sets) x (6RM + 1 Jerk)
Press from behind neck (5 sets x 12 reps) [+] Lunges (5 sets x 15 reps)
Tuesday
Back Squats (6-10 sets) x (8 reps)
Hang snatch (2 sets x 5 reps each weight. Top set + 3 sets)
Hang clean and jerk (2 sets x 3 reps. Top set + 3 sets)
Box Jumps (5 sets x 1 rep) [+] Lunges (5 sets x 15 reps)
Wednesday
Block Snatches (2 sets x 3 reps each weight. Top set + 3 sets)
Block Clean (2 sets x 3 reps. Top set + 1 set)
Snatch Pulls (to 5RM. Repeat 3 sets)
Clean Pulls (to 5RM. Repeat 2 sets)
Behind Neck Push Press (to 2RM. Reduce 10%, 5 sets x 5 reps)
Thursday
Front squats (6-10 sets) x (6RM + 1 Jerk)
Power snatch, with standard grip (3 reps x 3 sets each weight to 3RM)
Power cleans and power jerk, with standard grip (3 reps x 3 sets each weight to 3RM)
Dumbbell Overhead Press [+] Walking Lunges (5 sets x 15 reps)
Friday
Snatch (To 1RM. Repeat for 3 sets of 4)
Clean and jerk (To 1RM. Repeat 3 sets of 2)
Snatch pulls (to 5RM. Repeat 3 sets)
Clean Pulls (to 5RM. Repeat 2 sets)
Strict behind neck Press [+] Step-ups (5 x 10)
Saturday
Back squats (8 sets x 10 reps)
Bodybuilding stuff. Back, arms, shoulders.
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Damn that volume makes me fee like a sissy lol!
Do you keep a high pace through out the workouts?
Why are all snatches (and squats) done for such high reps?
I try to keep it within 90 seconds to 2 minutes, most of the time. I usually get it, with the snatches, but by the time the CNJ’s come in, I’ll slow down each set and rep.
All these reps, are very important to strengthen/reinforce the correct neural pathways for good technique, built joint and ligament/tendon strength and increase the work capacity. Above all, to create a solid base when restarting training.
A lot of times, people talk about power, speed in weightlifting. They forget that power and speed alone is pointless without technique. Nothing builds technique better than working with a quickly depleting tank with repetitions.
I see thanks! I have to throw in some higher rep sets. I have noticed that my technique feels “crisper” on the last rep of higher rep sets simply because its impossible to make the set that fatigued otherwise.
I also have recurrent problems with my joints (especially wrists, my wrists are like a 5 year old girls even though I am a 95kg male) when going heavier so may be I need some more reps with lighter weights.
Talking about wrists, do you know any good exercises for injury prevention and general wrist training?
Of course. After a few reps of ironing out the kinks in technique for that set, you’ll get a better feel for the technique. Fatigue + repetitions=good feel for technique.
We have repeatedly found that every time a lifter trains with higher repetitions, they find themselves hitting old PB’s, very very comfortably, which usually brings on new PBs.
Particularly, if you can rep your previous 1RM for 3 sets of triples, you can expect your 1RM to have raised by at least a couple kilos.
Anything with high repetition, concentration/isolation work will help in general wrist training. For sure. Bit a bit of bodybuilding in there for your own good.
Hi man, thanks for creating this site, it’s been very informative. I was just wondering how a beginner would work up to such volume. I’m thinking the basic template would be very similar, just with lighter weights to help recovery, and within months just build up from there. Am I wrong?
It’s MUCH higher in repetitions. The squats can really, go up to about 10 reps, for 6-7 sets even? At about 60% 1RM.
Beginners, don’t even use such a complex template. Beginners would probably do smtg like
D1-Snatch
Muscle snatch – 5 x 5 (warmups)
Snatches – 6-8 x 4-5
Snatch high pull – 8 x 3
Snatch pulls from floor – 5 x 5
D2-Squats
Back Squats – 5-8 sets x 5-8 reps
Walking Lunges – 4 sets x 40 meters
Behind neck push presses – 5 x 5
Smtg like that, with high reps in each set.