Bulgarian weightlifting program (according to Alex Krychev)

Week One Monday Morning

1.5 hour session

1.

Power Snatch

90% 2 sets x 1, 85% 2 sets x 2

2.

Split Jerk from racks

90% 2 sets x 1

3.

Front Squat

90%

Monday Afternoon

2.0 hour session

1.

Snatch

90%

2.

C&J

90%

3.

Front Squat

85% 2 sets x 2

Tuesday Morning

1.0 hour session

1.

Front squat

90%

2.

Power Clean

90% 2 sets x 1

Tuesday Afternoon

1.0 hour session

1.

Power Snatch

85% 3 sets x 1

2.

Back Squat

80% 3 sets x 1

Wednesday Morning

1.5 hour session

1.

Front Squat

90% 2 sets x 1

2.

Snatch

85% 2 sets x 1

3.

Split Jerk from racks

90% 2 sets x 1

Wednesday Afternoon

2.0 hour session

1.

C&J

95% 2 sets x 1

2.

Power Snatch

100%

3.

Front Squat

100%

Thursday Morning

0.5 hour session

1.

Snatch

warm up

2.

C&J

warm up

Friday Morning

1.5 hour session

1.

Power Snatch

85% 3 sets x 1

2.

Split Jerk from blocks

85% 2 sets x 1

3.

Front Squat

90% 2 sets x 1

Friday Afternoon

2.0 hour session

1.

Snatch

100%

2.

C&J

100%

Saturday Morning

1.0 hour session

1.

Power Clean

90% 2 sets x 1

2.

Front squat

95%

Week Two Monday Morning

2.0 hour session

1.

Front Squat

90%

2.

Power Snatch

95%, 90% 2 sets x 1

3.

Split Jerk from racks

90% 3 sets x 1

4.

Front Squat

90% 2 sets x 1

Monday Afternoon

2.0 hour session

1.

Snatch

95% 3 sets x 1,

2.

C&J

95% 2 sets x1

3.

Front Squat

100%

Tuesday Morning

1.0 hour session

1.

Front squat

90% 3 sets x 1

2.

Power Clean

90% 2 sets x 1

Tuesday Afternoon

1.0 hour session

1.

Power Snatch

95% 2 sets x 1

2.

Back Squat

90% 3 sets x 1

Wednesday Morning

1.5 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

100%

3.

Split Jerk from racks

95% 2 sets x 1

Wednesday Afternoon

2.0 hour session

1.

Front Squat

100%

2.

Power Snatch

95% 2 sets x 1

3.

C&J

90% 2 sets x 1

4.

Back Squat

100%

Thursday Morning 1.

Snatch

warm up

2.

C&J

warm up

Friday Morning

1.5 hour session

1.

Power Snatch

85% 3 sets x 1

2.

Split Jerk from racks

85% 2 sets x 1

3.

Front Squat

90% 2 sets x 1

Friday Afternoon

1.5 hour session

1.

Snatch

100%

2.

C&J

100%

Saturday Morning

1.0 hour session

1.

Power Clean

90% 2 sets x 1

2.

Front squat

95%

Week Three Monday Morning

2.0 hour session

1.

Front Squat

95%, 90% 2 sets x 1

2.

Snatch

95%

3.

Split Jerk from racks

95%

4.

Front Squat

90% 2 sets x 2

Monday Afternoon

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

100%

3.

C&J

100%

4.

Back Squat

95%

Tuesday Morning

1.0 hour session

1.

Power Clean

90% 3 sets x 1

2.

Back Squat

90% 3 sets x 1

Tuesday Afternoon

1.0 hour session

1.

Power Snatch

95%

2.

Front Squat

95%

Wednesday Morning

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

100%

3.

Split Jerk from racks

95% 2 sets x 1

4.

Front Squat

100%

Wednesday Afternoon

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Power Snatch

100%

3.

C&J

100%

4.

Back Squat

95% 3 sets x 1

Thursday Morning 1.

Snatch

warm up

2.

C&J

warm up

Friday Morning

1.5 hour session

1.

Power Snatch

85% 3 sets x 1

2.

Split Jerk from racks

85% 3 sets x 1

3.

Front Squat

95%

Friday Afternoon

2.0 hour session

1.

Snatch

100%

2.

C&J

100%

Saturday Morning

1.0 hour session

1.

Power Clean

95% 3 sets x 1

2.

Front squat

100%

Week Four Monday Morning

2.0 hour session

1.

Front Squat

95%, 90% 2 sets x 1

2.

Snatch

95%

3.

Split Jerk from racks

95%

4.

Front Squat

90% 2 sets x 1

Monday Afternoon

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

100%

3.

C&J

100%

4.

Back Squat

95%

Tuesday Morning

1.0 hour session

1.

Power Clean

90% 2 sets x 1

2.

Back Squat

90% 2 sets x 1

Tuesday Afternoon

1.0 hour session

1.

Power Snatch

95%

2.

Front Squat

95%

Wednesday Morning

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

100%

3.

Split Jerk from racks

95% 2 sets x 1

4.

Front Squat

100%

Wednesday Afternoon

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Power Snatch

100%

3.

C&J

100%

4.

Back Squat

95% 3 sets x 1

Thursday Morning 1.

Snatch

warm up

2.

C&J

warm up

Friday Morning

1.5 hour session

1.

Power Snatch

85% 3 sets x 1

2.

Split Jerk from racks

85 % 3 sets x 1

3.

Front Squat

95%

Friday Afternoon

2.0 hour session

1.

Snatch

100%

2.

C&J

100%

Saturday Morning

1.0 hour session

1.

Power Clean

95% 3 sets x 1

2.

Front squat

100%

Week Five Monday Morning

2.0 hour session

1.

Front Squat

95%, 90% 2 sets x 1

2.

Snatch

95%

3.

Split Jerk from racks

95%

4.

Front Squat

90% 3 sets x 1

Monday Afternoon

2.0 hour session

1.

Front Squat

95%

2.

Snatch

100%

3.

C&J

100%

4.

Back Squat

95%

Tuesday Morning

1.0 hour session

1.

Power Clean

90% 2 sets x 1

2.

2. Back Squat

90% 2 sets x 1

Tuesday Afternoon

1.0 hour session

1.

95%

Power Snatch

2.

Front Squat

95%

Wednesday Morning

1.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

100%

3.

Split Jerk from racks

95% 2 sets x 1

4.

Front Squat

100%

Wednesday Afternoon

2.0 hour session

1.

Front Squat

95%

2.

Power Snatch

100%

3.

C&J

100%

4.

Back Squat

95% 2 sets x 1

Thursday Morning

0.5 hour session

1.

Snatch

warm up

2.

C&J

warm up

Friday Morning

1.5 hour session

1.

Power Snatch

90% 2 sets x 1

2.

Split Jerk from racks

90% 2 sets x 1

3.

Front Squat

95%

Friday Afternoon

2.0 hour session

1.

Snatch

100%

2.

C&J

100%

Saturday Morning

1.0 hour session

1.

Power Clean

95%

2.

Front squat

100%

Week Six Monday Morning

2.0 hour session

1.

Front Squat

95%, 90% 2 sets x 1

2.

Snatch

95%

3.

Split Jerk from racks

95% 2 sets x 1

4.

Front Squat

90% 3 sets x 1

Monday Afternoon

2.0 hour session

1.

Front Squat

95%

2.

Snatch

100%

3.

C&J

100%

4.

Back Squat

95%

Tuesday Morning

1.0 hour session

1.

Power Clean

95% 2 sets x 1

2.

Front Squat

95%

Tuesday Afternoon

1.5 hour session

1.

Snatch

90% 3 sets x 1

2.

C&J

85% 3 sets x 1

3.

Front Squat

90% 2 sets x 1

Wednesday Morning

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

95%

3.

Split Jerk from racks

95% 2 sets x 1

4.

Front Squat

100%

Wednesday Afternoon

2.0 hour session

1.

Front Squat

95%

2.

Snatch

100%

3.

C&J

100%

4.

Front Squat

90% 2 sets x 1

Thursday Morning

0.5 hour session

1.

Snatch

warm up

2.

C&J

warm up

Friday Morning

1.5 hour session

1.

Power Snatch

90%

2.

Split Jerk from racks

90%

3.

Front Squat

95%

Friday Afternoon

2.0 hour session

1.

Snatch

100%

2.

C&J

100%

Saturday Morning

1.0 hour session

1.

Power Clean

95 % 3 sets x 1

2.

Front squat

100%

Week Seven Monday Morning

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

95%

3.

C&J

90%

4.

Front Squat

90% 2 sets x 2

Monday Afternoon

2.0 hour session

1.

Front Squat

90% 2 sets x 1

2.

Snatch

100%

3.

C&J

100%

4.

Back Squat

95%

Tuesday Morning

1.0 hour session

1.

Power Clean

100%

2.

Front Squat

95%

Tuesday Afternoon

1.5 hour session

1.

Snatch

90% 3 sets x 1

2.

C&J

90% 3 sets x 1

3.

Front Squat

90% 2 sets x 1

Wednesday Morning

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

95%

3.

Split Jerk from racks

95% 2 sets x 1

4.

Front Squat

100%

Wednesday Afternoon

2.0 hour session

1.

Front Squat

95%

2.

Snatch

100%

3.

C&J

100%

4.

Front Squat

90% 2 sets x 1

Thursday Morning

0.5 hour session

1.

Snatch

warm up

2.

C&J

warm up

Friday Morning

1.5 hour session

1.

Power Snatch

90%

2.

Split Jerk from racks

90%

3.

Front Squat

95%

Friday Afternoon

2.0 hour session

1.

Snatch

100%

2.

C&J

100%

Saturday Morning

1.0 hour session

1.

Power Clean

95% 3 sets x 1

2.

Front squat

100%

Week Eight Monday Morning

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

95%

3.

C&J

90%

4.

Front Squat

90% 2 sets x 2

Monday Afternoon

2.0 hour session

1.

Front Squat

90% 2 sets x 1

2.

Snatch

100%

3.

C&J

100%

4.

Back Squat

95%

Tuesday Morning

1.0 hour session

1.

Power Clean

100%

2.

Front Squat

95%

Tuesday Afternoon

1.5 hour session

1.

Snatch

90% 3 sets x 1

2.

C&J

90% 3 sets x 1

3.

Front Squat

90% 2 sets x 1

Wednesday Morning

2.0 hour session

1.

Front Squat

95% 2 sets x 1

2.

Snatch

95%

3.

Split Jerk from racks

95% 2 sets x 1

4.

Front Squat

100%

Wednesday Afternoon

2.0 hour session

1.

Front Squat

95%

2.

Snatch

100%

3.

C&J

100%

4.

Front Squat

90% 2 sets x 1

Thursday Morning

0.5 hour session

1.

Snatch

warm up

2.

C&J

warm up

Friday Morning

1.5 hour session

1.

Power Snatch

90%

2.

Split Jerk from racks

90%

3.

Front Squat

95%

Friday Afternoon

2.0 hour session

1.

Snatch

100%

2.

C&J

100%

Saturday Morning

1.5 hour session

1.

Front Squat

90% 2 sets x 1

2.

Power Clean

100%

3.

Front squat

100%

Week Nine Monday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. C&J

90%

4. Front Squat

95% 2 sets x 1

Monday Afternoon

2.0 hour session

1. Front Squat

90% 2 sets x 1

2. Snatch

100%

3. C&J

100%

4. Back Squat

95%

Tuesday Morning

1.0 hour session

1. Power Snatch

100%

2. Front Squat

95%

Tuesday Afternoon

1.5 hour session

1. Snatch

90% 3 sets x 1

2. C&J

90% 3 sets x 1

3. Front Squat

90% 2 sets x 1

Wednesday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. Split Jerk from racks

95% 2 sets x 1

4. Front Squat

100%

Wednesday Afternoon

2.0 hour session

1. Front Squat

95%

2. Snatch

100%

3. C&J

100%

4. Front Squat

95% 2 sets x 1

Thursday Morning

1.0 hour session

1. Power Clean

100%

2. Front Squat

100%

Friday Morning

1.5 hour session

1. Power Snatch

90%

2. Split Jerk from racks

90%

3. Front Squat

95%

Friday Afternoon

2.0 hour session with 30 minutes rest between Snatch and C&J

1. Snatch

100% (P.R. attempts if possible)

2. C&J

100%(P.R. attempts if possible)

Saturday Morning

1.5 hour session

1. Front Squat

90% 2 sets x 1

2. Power Clean

100%

3. Front squat

100%

Week Ten Monday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. C&J

90%

4. Front Squat

95% 2 sets x 1

Monday Afternoon

2.0 hour session

1. Front Squat

90% 2 sets x 1

2. Snatch

100%

3. C&J

100%

4. Back Squat

95%

Tuesday Morning

1.0 hour session

1. Power Snatch

100%

2. Front Squat

95%

Tuesday Afternoon

1.5 hour session

1. Snatch

90% 3 sets x 1

2. C&J

90% 3 sets x 1

3. Front Squat

90% 2 sets x 1

Wednesday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. Split Jerk from racks

95% 2 sets x 1

4. Front Squat

100%

Wednesday Afternoon

2.0 hour session

1. Front Squat

95%

2. Snatch

100%

3. C&J

100%

4. Front Squat

95% 2 sets x 1

Thursday Morning

1.0 hour session

1. Power Clean

100%

2. Front Squat

100%

Friday Morning

1.5 hour session

1. Power Snatch

90%

2. Split Jerk from racks

90%

3. Front Squat

95%

Friday Afternoon

2.0 hour session with 30 minutes rest between Snatch and C&J

1. Snatch

100% (P.R. attempts if possible)

2. C&J

100% (P.R. attempts if possible)

Saturday Morning

1.5 hour session

1. Front Squat

90% 2 sets x 1

2. Power Clean

100%

3. Front squat

100%

Week Eleven Monday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. C&J

90%

4. Front Squat

95% 2 sets x 1

Monday Afternoon

2.0 hour session

1. Front Squat

90% 2 sets x 1

2. Snatch

100%

3. C&J

100%

4. Back Squat

95%

Tuesday Morning

1.0 hour session

1. Power Snatch

100%

2. Front Squat

95%

Tuesday Afternoon

1.5 hour session

1. Snatch

90% 3 sets x 1

2. C&J

90% 3 sets x 1

3. Front Squat

90% 2 sets x 1

Wednesday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. Split Jerk from racks

95% 2 sets x 1

4. Front Squat

100%

Wednesday Afternoon

2.0 hour session

1. Front Squat

95%

2. Snatch

100%

3. C&J

100%

4. Front Squat

95% 2 sets x 1

Thursday Morning

1.0 hour session

1. Power Clean

100%

2. Front Squat

100%

Friday Morning

1.5 hour session

1. Power Snatch

90%

2. Split Jerk from racks

90%

3. Front Squat

95%

Friday Afternoon

2.0 hour session with 30 minutes rest between Snatch and C&J

1. Snatch

100% (P.R. attempts if possible)

2. C&J

100% (P.R. attempts if possible)

Saturday Morning

1.5 hour session

1. Front Squat

90% 2 sets x 1

2. Power Clean

100%

3. Front squat

100%

Week Twelve Monday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. C&J

90%

4. Front Squat

95% 2 sets x 1

Monday Afternoon

2.0 hour session

1. Front Squat

90% 2 sets x 1

2. Snatch

100%

3. C&J

100%

4. Back Squat

95%

Tuesday Morning

1.0 hour session

1. Power Snatch

100%

2. Front Squat

95%

Tuesday Afternoon

1.5 hour session

1. Snatch

90% 3 sets x 1

2. C&J

90% 3 sets x 1

3. Front Squat

90% 2 sets x 1

Wednesday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. Split Jerk from racks

95% 2 sets x 1

4. Front Squat

100%

Wednesday Afternoon

2.0 hour session

1. Front Squat

95%

2. Snatch

100%

3. C&J

100%

4. Front Squat

95% 2 sets x 1

Thursday Morning

1.0 hour session

1. Power Clean

100%

2. Front Squat

100%

Friday Morning

1.5 hour session

1. Power Snatch

90%

2. Split Jerk from racks

90%

3. Front Squat

95%

Friday Afternoon

2.0 hour session with 30 minutes rest between Snatch and C&J

1. Snatch

100% (P.R. attempts if possible)

2. C&J

100% (P.R. attempts if possible)

Saturday Morning

1.5 hour session

1. Front Squat

90% 2 sets x 1

2. Power Clean

100%

3. Front squat

100%

Week Thirteen Monday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. C&J

90%

4. Front Squat

95% 2 sets x 1

Monday Afternoon

2.0 hour session

1. Front Squat

90% 2 sets x 1

2. Snatch

100%

3. C&J

100%

4. Back Squat

95%

Tuesday Morning

1.0 hour session

1. Power Snatch

100%

2. Front Squat

95%

Tuesday Afternoon

1.5 hour session

1. Snatch

90% 3 sets x 1

2. C&J

90% 3 sets x 1

3. Front Squat

90% 2 sets x 1

Wednesday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. Split Jerk from racks

95% 2 sets x 1

4. Front Squat

100%

Wednesday Afternoon

2.0 hour session

1. Front Squat

95%

2. Snatch

100%

3. C&J

100%

4. Front Squat

95% 2 sets x 1

Thursday Morning

1.0 hour session

1. Power Clean

100%

2. Front Squat

100%

Friday Morning

1.5 hour session

1. Power Snatch

90%

2. Split Jerk from racks

90%

3. Front Squat

95%

Friday Afternoon

2.0 hour session with 30 minutes rest between Snatch and C&J

1. Snatch

100% (P.R. attempts if possible)

2. C&J

100% (P.R. attempts if possible)

Saturday Morning

1.5 hour session

1. Front Squat

90% 2 sets x 1

2. Power Clean

100%

3. Front squat

100%

Week Fourteen Monday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. C&J

90%

4. Front Squat

95% 2 sets x 1

Monday Afternoon

2.0 hour session

1. Front Squat

90% 2 sets x 1

2. Snatch

100%

3. C&J

100%

4. Back Squat

95%

Tuesday Morning

1.0 hour session

1. Power Snatch

100%

2. Front Squat

95%

Tuesday Afternoon

1.5 hour session

1. Snatch

90% 3 sets x 1

2. C&J

90% 3 sets x 1

3. Front Squat

90% 2 sets x 1

Wednesday Morning

2.0 hour session

1. Front Squat

100%

2. Snatch

100%

3. Split Jerk from racks

95% 2 sets x 1

4. Front Squat

100%

Wednesday Afternoon

2.0 hour session

1. Front Squat

95%

2. Snatch

100%

3. C&J

100%

4. Front Squat

95% 2 sets x 1

Thursday Morning

1.0 hour session

1. Power Clean

100%

2. Front Squat

100%

Friday Morning

1.5 hour session

1. Power Snatch

90%

2. Split Jerk from racks

90%

3. Front Squat

95%

Friday Afternoon

2.0 hour session with 30 minutes rest between Snatch and C&J

1. Snatch

100% (P.R. attempts if possible)

2. C&J

100% (P.R. attempts if possible)

Saturday Morning

1.5 hour session

1. Front Squat

90% 2 sets x 1

2. Power Clean

100%

3. Front squat

100%

Week Fifteen Monday Afternoon

1.5 hour session

1. Snatch

100%

2. C&J

100%

3. Front Squat

100%

Tuesday Afternoon

1.0 hour session

1. Power Snatch

90% 2 sets x 1

2. Front Squat

90%

Wednesday Afternoon

1.5 hour session

1. Snatch

100%

2. C&J

100%

3. Front Squat

95% 2 sets x 1

Thursday Afternoon

0.5 hour session

1. Snatch

warm up

2. C&J

warm up

Friday Afternoon

1.0 hour session

1. Snatch

100%

2. C&J

90% 2 sets x 1

Saturday Morning

0.45 hour session

1. Power Clean

90%

2. Front squat

90% 2 sets x 1

Week Sixteen Monday Afternoon

1.5 hour session

1. Snatch

100%

2. C&J

85% 2sets x 1

Wednesday Afternoon

1.5 hour session

1. Snatch

85% 2 sets x 1

2. C&J

80% 2 sets x 1

Friday Afternoon

0.5 hour session

1. Snatch

60% 3 sets x 1

2. C&J

60% 3 sets x 1

Sunday - Competition