Level 1 Hybrid | Training Program #1

This 8 week training program introduces you to higher repetition sets, higher overall repetition count, and complexes for multiple repetitions. An optional back squat (BSQ) protocol is included if you choose to follow it. Ab work is not spelled out in this program. Please add 100 repetitions of ab work PER WEEK during this program.

Please contact us with any questions or concerns.

Email: patrick@keeppulling.com
Text: (850) 304-6547

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Jump to: Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8


WEEK 1, DAY 1

  • Power Position Snatch:
    40% x 3; 45% x 3
  • High Hang Snatch:
    45% x 3; 50% x 2; 55% x 2
  • Snatch
    65% x 3; 65% x 3; 70% x 3 x 2 sets; 75% x 2 x 3 sets
  • Snatch DL (to Below the Knee):
    Pull from ground to just below the knee; Hold for 2 seconds
    90% x 4 x 3 sets
  • OHS
    55% x 3; 60% x 3 x 2 sets

WEEK 1, DAY 2

  • Power Position Clean + Jerk:
    bar x 3; 40% x 3; 45% x 3
  • High Hang Clean + Jerk:
    50% x 2; 55% x 2; 60% x 2
  • Clean + Jerk:
    65% x 3 x 2; 70% x 3 x 2 sets; 75% x 2 x 3 sets
  • Clean RDL:
    90% x 4 x 3 sets
  • Back Squat (OPTIONAL)
    55% x 10 x 2 sets; 60% x 8 x 2 sets

NOTE: The back squat protocol included in this training program is completely optional. If you are going to follow these squats, it is recommended that you not mix in another squat program along with it.


WEEK 1, DAY 3

  • Power Position Snatch:
    40% x 3; 45% x 3
  • High Hang Snatch:
    45% x 3; 50% x 2; 55% x 2
  • Snatch
    65% x 3; 65% x 3; 70% x 3 x 2 sets; 75% x 2 x 3 sets
  • Snatch RDL:
    Pull from ground to just below the knee; Hold for 2 seconds
    80% x 5 x 3 sets
  • Drop Snatch:
    50% x 3 x 2 sets; 55% x 3 x 2 sets

WEEK 2, DAY 1

  • Power Position Snatch:
    40% x 3; 45% x 3
  • Low Hang Snatch:
    45% x 3; 50% x 2; 55% x 2
  • Paused Snatch:
    Lift from ground, pause 2 seconds below the knee.
    65% x 3; 70% x 2 x 2 sets
  • Snatch:
    70% x 2; 75% x 2 x 2 sets; 80% x 2 x 2 sets
  • Snatch RDL:
    90% x 4 x 4 sets
  • Front Squat (OPTIONAL):
    65% x 6 x 2 sets; 70% x 5 x 2 sets; 75% x 3

WEEK 2, DAY 2

  • Power Position Clean + Jerk:
    bar x 3; 40% x 3; 45% x 3
  • High Hang Clean + Jerk:
    50% x 2; 55% x 2; 60% x 2
  • Paused Clean + Jerk:
    Lift from ground, pause 2 seconds below the knee.
    65% x 3; 70% x 2 x 2 sets
  • Clean + Jerk:
    70% x 2; 75% x 2 x 2 sets; 80% x 2 x 2 sets
  • Push Press:
    4 sets x 3; make your last set a challenge…DO NOT MAX OUT!

WEEK 2, DAY 3

  • Power Position Snatch:
    40% x 3; 45% x 3
  • Low Hang Snatch:
    45% x 3; 50% x 2; 55% x 2
  • Snatch
    65% x 3, 70% x 3 x 2 sets; 75% x 2 x 2 sets; 80% x 2 x 2 sets
  • Snatch DL (below the knee):
    Pull from ground to just below the knee; Hold for 2 seconds
    90% x 4 x 4 sets
  • Drop Snatch + OHS:
    55% x (3+1) x 4 sets
    NOTE: 3+1 means 3 drop snatches followed by 1 overhead squat.

WEEK 3, DAY 1 

  • Power Position Snatch:
    40% x 3; 45% x 3
  • Low Hang Snatch:
    45% x 3; 50% x 2; 55% x 2
  • Snatch Complex:
    Hang Snatch + Snatch + OHS = 1 rep
    70% x 3; 73% x 3; 75% x 3 x 2 sets; 75% x 2 x 2 sets
  • Snatch:
    70% x 2; 75% x 2 x 2 sets; 80% x 2 x 2 sets
  • Back Squat (OPTIONAL):
    75% x 5; 75% x 5; 80% x 3; 85% x 2 x 3 sets

 


WEEK 3, DAY 2

  • Power Position Clean + Jerk:
    bar x 3; 40% x 3; 45% x 3
  • Low Hang Clean + Jerk:
    50% x 2; 55% x 2;
  • Clean + Jerk Complex:
    Clean + FSQ + Jerk = 1 rep
    65% x 3; 70% x 2; 73% x 2; 75% x 2 x 3 sets
  • Clean RDL:
    90% x 4 x 4

WEEK 3, DAY 3

  • Snatch:
    75% x 3; 78% x 3; 80% x 2 x 2 sets; 83% x 1; 85% x 1 x 2 sets
  • Clean + Jerk
    75% x 2; 78% x 2; 80 x (2+1) x 2 sets; 83% x 1; 85% x 1 x 2 sets

WEEK 4, DAY 1

  • Power Position Snatch:
    40% x 3; 45% x 3
  • Low Hang Snatch:
    45% x 3; 50% x 2; 55% x 2
  • Snatch Complex:
    Snatch High Pull + Snatch + OHS = 1 rep
    65% x 3 x 2 sets; 70% x 2
  • Snatch:
    75% x 3; 80% x 2; 85% x 1; 88% x 1; 90% x 1 x 2 sets
  • Back Squat (OPTIONAL):
    75% x 5; 80% x 3; 85% x 2 x 2 sets; 90% x 1 x 2 sets

WEEK 4, DAY 2

  • Power Position Clean + Jerk:
    bar x 3; 40% x 3; 45% x 3
  • Low Hang Clean + Jerk:
    50% x 2; 55% x 2;
  • Clean + Jerk Complex:
    Clean + FSQ + Jerk = 1 rep
    65% x 3 x 2 sets
  • Clean + Jerk:
    75% x 2; 80% x 2; 85% x 1; 88% x 1; 90% x 1 x 2 sets
  • Clean RDL
    90% x 4 x 2 sets; 95% x 3 x 2 sets

WEEK 4, DAY 3

Work up to each starting weight. Do not go from an empty bar straight to 75%.

  • Snatch:
    75% x 2 x 2 sets; 80% x 2 x 2 sets; 85% x 1; 90% x 1 x 2 sets
  • Clean + Jerk
    75% x 2 x 2 sets; 80% x 2 x 2 sets; 85% x 1; 90% x 1 x 2 sets

WEEK 5, DAY 1

  • Power Position Snatch:
    40% x 3; 45% x 3
  • Low Hang Snatch:
    45% x 3; 50% x 2; 55% x 2
  • 3 Position Snatch:
    High Hang Snatch + Low Hang Snatch + Snatch = 1 rep
    65% x 2 x 2 sets; 70% x 2 x 2; 75% x 1 x 3 sets
  • Snatch DL (to knee):
    Snatch grip deadlift, stop just below the knee and hold for 2 seconds.
    90% x 4 x 4

WEEK 5, DAY 2 

  • Power Position Clean + Jerk:
    bar x 3; 40% x 3; 45% x 3
  • Low Hang Clean + Jerk:
    50% x 2; 55% x 2;
  • Clean:
    65% x 3 x 2 sets; 70% x 2 x 2 sets; 75% x 2 x 2 sets
  • Jerk from Rack or Blocks:
    70% x 3 x 5 sets
  • Front Squat (OPTIONAL)
    75% x 3; 80% x 2; 85% x 2 x 2; 90% x 1 x 2

WEEK 5, DAY 3

Work up to each starting weight. Do not go from an empty bar straight to 70%.

  • Snatch:
    70% x 2; 75% x 2; 80% x 2 x 5 sets
  • Clean + Jerk
    70% x 2; 75% x 2; 80% x 2 x 5 sets

WEEK 6, DAY 1 

  • Power Position Snatch:
    40% x 3; 45% x 3
  • Low Hang Snatch:
    45% x 3; 50% x 2; 55% x 2
  • Snatch Complex:
    Snatch High Pull + Snatch = 1 rep
    65% x 3 x 2 sets; 70% x 2 x 2 sets
  • Snatch:
    80% x 2 x 2 sets; 85% x 1 x 2 sets; 90% x 1 x 2 sets
  • Back Squat (Optional):
    75% x 5; 80% x 3; 85% x 2 x 4 sets

WEEK 6, DAY 2

  • Power Position Clean + Jerk:
    bar x 3; 40% x 3; 45% x 3
  • High Hang Clean + Jerk:
    50% x 2; 55% x 2;
  • Clean + Jerk Complex:
    Clean High Pull + Clean + Jerk = 1 rep
    75% x 3; 78% x 2; 80% x 2 x 2 sets; 83% x 1; 85% x 1
  • Clean DL:
    90% x 3 x 2 sets; 95% x 3 x 2 sets
  • Push Press:
    65% x 3 x 3 sets; 70% x 3 x 3 sets

WEEK 6, DAY 3 

Work up to each starting weight. Do not go from an empty bar straight to 80%.

  • Snatch:
    80% x 2; 85% x 1 x 2 sets; 90% x 1 x 3 sets
  • Clean + Jerk
    80% x 2; 85% x 1 x 2 sets; 90% x 1 x 3 sets

WEEK 7, DAY 1 

  • Power Position Snatch:
    40% x 3; 45% x 3
  • Low Hang Snatch:
    45% x 3; 50% x 2; 55% x 2
  • Snatch Complex:
    Snatch + OHS = 1 rep
    65% x 2 x 2 sets; 70% x 2 x 2 sets
  • Snatch:
    80% x 1 x 2 sets; 85% x 1 x 2 sets; 90% x 1; 95% x 1
  • Back Squat (Optional):
    75% x 5; 80% x 3; 85% x 2; 90% x 1 x 3 sets

WEEK 7, DAY 2

  • Power Position Clean + Jerk:
    bar x 3; 40% x 3; 45% x 3
  • High Hang Clean + Jerk:
    50% x 2; 55% x 2;
  • Clean + Jerk Complex:
    Clean + FSQ + Jerk = 1 rep
    65% x 2; 70% x 2; 75% x 1
  • Clean + Jerk:
    80% x 1 x 2; 85% x 1 x 2; 90% x 1; 95% x 1
  • Clean RDL:
    90% x 3 x 2 sets; 95% x 3 x 2 sets

WEEK 7, DAY 3

Work up to each starting weight. Do not go from an empty bar straight to 80%.

  • Snatch:
    80% x 2; 85% x 1; 88% x 1; 90% x 1 x 2 sets; 80% x 1
  • Clean + Jerk
    80% x 2; 85% x 1; 88% x 1; 90% x 1 x 2 sets; 80% x 1

WEEK 8, DAY 1

  • Snatch
    65% x 2 x 3; 70% x 1 x 2
  • Clean + Jerk:
    65% x 2 x 3; 70% x 1 x 3

WEEK 8, DAY 2

  • Power Position Snatch:
    40% x 3; 45% x 3
  • Low Hang Snatch:
    45% x 3; 50% x 2; 55% x 2
  • Snatch:
    1RM Progression once you reach 85%:
    85% x 1; 90% x 1; 93% x 1; 96% x 1; 99% x 1; 101% x 1, …

    Increase only by 2kg/5lbs each lift past 101%

WEEK 8, DAY 3

  • Power Position Clean + Jerk:
    40% x 3; 45% x 3
  • Hang Clean + Jerk:
    45% x 3; 50% x 2; 55% x 2
  • Clean + Jerk:
    1RM Progression once you reach 85%:
    85% x 1; 90% x 1; 93% x 1; 96% x 1; 99% x 1; 101% x 1, …

    Increase only by 2kg/5lbs each lift past 101%

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