Copy of Hadyn Wiseman Program

Program 1 part 1
Week → W1 W2 W3 W4

Day 1 (Monday)

Snatch 62.5 5*3 65 3*3, 67.5 2*3 67.5 3*3, 70 2*3

Power Clean and Jerk (with pause 82.5 4*2 82.5 4*2 85 4*2
in split position for 2 seconds)

High Bar Backsquat 70% 3*6 130 3*6 135 3*6

Push Press 85% 4*3 80 4*3 80 4*3

Notes:

Day 2 (Tuesday)

Power Snatch*2 + Snatch 60 5*1 62.5 3*1, 65 2*1 65 3*1, 67.5 2*1

Clean and Jerk 92.5 4*2 95 4*2 97.5 4*2

Frontsquat 75% 3*5 110 3*5 115 3*5

BTN Snatch Grip Push Press Choose weight 4*3 60 4*3 65 4*3

Notes:

Day 3 (Wednesday - garage session)

Snatch Balance + Overhead 65 6*1 70 6*1 75 6*1

Hang Power Clean (above knee) 75 5*3 80 5*3 85 5*3

Clean Deadlift 120 4*3 130 4*3 135 4*3

Notes:

Day 4 (Friday)

Snatch 62.5*3, 65*3, 67.5*3, 70*3 67.5*3, 70*3, 72.5*3, 75*3 70*3, 72.5*3, 75*3, 77.5*3 80*3

Clean and Jerk 92.5*2, 97.5*2, 100*2 95*2, 100*2, 105*2 97.5*2, 102.5*2, 107.5*2 110*2

High Bar Backsquat 70% 4*3 130 4*3 140 4*3

Accessory exercise(s) of your

Notes:

Day 5 (Saturday - garage session)

Hang Power Snatch (above knee) 55 4*3 57.5 4*3 60 4*3

Snatch Deadlift 95 4*3 100 4*3 110 4*3

Frontsquat 80% 4*4 120 4*4 125 4*4

Push Press 80% 4*4 80 4*4 80 4*4

Accessory exercise(s) of your

Notes:

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Program 1 part 2
Week → W5 (deload) W6 W7 W8 (2nd dec)

Day 1 (Monday)

Snatch + Hang Snatch*2 (below knee 52.5 5*1 Monday 65 3*1, 67.5 2*1 67.5 5*1 70 5*1
- very close to floor)

Power Clean + Hang Power 65 4*1 80 2*1, 82.5 2*1 82.5 4*1 85 4*1
Clean*2 and Jerk (with pause in
split position for 2 seconds) (below
knee - very close to floor)

High Bar Backsquat 60% 3*4 80% 4*4 +0-7.5kg 4*4 +0-5kg 4*4

Push Press 60 3*3 82.5-85 4*3 85-87.5 4*3 87.5 4*3

Notes:

Day 2 (Tuesday)

Power Snatch + Hang Power 52.5 5*1 Wednesday 65 5*1 65 5*1 65 5*1
Snatch*2 (below knee - very close to
floor)

Clean and Jerk 75 4*2 95 1*2, 97.5 2*2, 100 1*2 97.5 2*2, 100 2*2 95*2, 100 2*2, 102.5*2

Frontsquat 65% 3*4 80% 4*4 +0-7.5kg 4*4 +0-5kg 4*4

BTN Snatch Grip Push Press 60 3*3 65-70 4*3 70-72.5 4*3 72.5 4*3

Notes:

Day 3 (Wednesday - garage gym or regular gym)

Snatch Balance + Overhead DAY OFF 75 3*1, 77.5 3*1 77.5 6*1 80 6*1
squat*2 (slow eccentric and
concentric)

or

Snatch + Overhead Squat*2

Hang Power Clean (above knee) 85 5*3 85 5*3 85 3*2, 87.5 2*2

or

Hang Power Clean and Jerk (above

Clean Pull + Hang Clean Pull*2 125 4*3 127.5 4*3 130 4*3
(below knee - very close to floor)

Notes:

Day 4 (Friday)

Snatch 57.5*3, 60*3, 62.5*3, 65*3 Friday 70 2*3, 72.5 2*3, 75 2*3 72.5*3, 77.5*3, 82.5*3 75*3, 80*3, 85*3

Clean and Jerk 80*2, 85*2, 90*2 95 2*2, 100 2*2, 105 1*2 102.5*2, 107.5*2, 112.5*2 105*2, 110*2, 115*2

High Bar Backsquat 70% 4*3 RPE 7 4*3 RPE 7 4*3 RPE 7 4*3

Notes:

Day 5 (Saturday - garage gym or regular gym)

Hang Power Snatch (above knee) DAY OFF 60 4*3 60 4*3 60 2*3, 62.5 2*3

or

Power Snatch + Hang Power

Snatch Pull + Hang Snatch Pull*2 105 4*3 107.5 4*3 110 4*3
(below knee - very close to floor)

Push Press 80-85 4*4 82.5-85 4*4 85 4*4

or

Power Clean and Push Press

Frontsquat 127.5-132.5 4*4 +0-5kg 4*4 +0-5kg 4*4

Notes:

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Program 1 part 3
Week → W9 (9 dec) W10 (16 dec) W11 (23 dec)

Day 1 (Monday)

Snatch 65 5*2 70 3*1, 65 2*2 60 5*2

Power Clean*2 and Jerk 75 4*1 75 2*1, 77.5 2*1 65 4*1

High Bar Backsquat 75% 5*3 90% 6*2 75% 4*3

Push Press 77.5 5*2 77.5-80 5*2 65 4*3

Notes:

Day 2 (Tuesday)

Power Snatch 60 5*2 70 3*1, 65 2*2 60 5*2

Clean*2 and Jerk 80 4*1 100 3*1, 105 2*1 80 5*1

Clean and Jerk (W10+)

Frontsquat 75% 5*3 90% 6*2 Go for a 1RM (do this exercise first)

Notes:

Day 3 (Wednesday - garage gym or regular gym)

Snatch Balance + Overhead squat (slow 70 5*1 82.5 5*1 70 5*1

or

Snatch + Overhead Squat

Hang Power Clean*2 (below knee) 82.5 4*1 90 4*1 82.5 4*1

or

Hang Power Clean*2 and Jerk (below knee)

Clean Pull + Hang Clean Pull*2 (below knee - 120 4*1 132.5 4*1 120 4*1
very close to floor)

Notes:

Day 4 (Friday)

Snatch Go for a 2RM Go for a 1RM (100) Go for a 1RM

Clean*2 and Jerk Go for a max Go for a 1RM (125, 130 clean) Go for a 1RM

Clean and Jerk (W10+)

High Bar Backsquat RPE 7 4*3 RPE 7 4*3 None

Notes:

Day 5 (Saturday - garage gym or regular gym)

Power Snatch 62.5 5*2 72.5 5*1 Day off

Snatch Pull + Hang Snatch Pull*2 (below knee - 112.5 4*1 115 5*1
very close to floor)

Push Press*2 87.5-90 5*1 90 5*1

or

Power Clean and Push Press*2

Frontsquat 90% 5*2 +0-5kg 6*2

Notes: