Day 01
Monday
3 SET SUPERSET KB Stiff Leg Deadlifts: 10 reps Eye-level KB Swings: 15 reps KB Goblet Squat Hold: 30-60 seconds
HIGH BAR BACK SQUAT NO BANDS 1, 1, 1, 1, 1, 1 reps
Week 1: 3 second pause ALL reps, Work to a 3 REP MAX
Week 2: 5 second pause BOTH reps, Work to a 2 REP MAX
Week 3: Box Squat 5x3, no pauses working up in weight each set
Week 4: 5 second up to a 1 REP MAX
SNATCH WORK
WEEK 1 Snatch Grip Push Press: 5 sets of 5 reps *Bar taken from rack *Bar will be behind head with wide grip
WEEK 2 1 Snatch Grip Push Press + 1 Overhead Squat 5 sets ; work up in weight only if technique allows *Bar taken from rack
WEEK 3 Power Snatch 5 sets building up if possible Power = Catch above parallel
WEEK 4 Power Snatch + Overhead Squat 5 sets building up if possible
ALTERNATIVE TO SNATCHING
4-5 SET SUPERSET Band Pull Aparts: 50 reps Rope or Band Face Pulls: 25 reps
4 SET SUPERSET Regular or Deficit Ab Wheels: 15-25 reps Weighted Russian Twists: 25 per side
WALKING LUNGES 400 meters Weighted
Day 02
Tuesday
3 SET SUPERSET KB Stiff Leg Deadlifts: 10 reps Eye-level KB Swings: 15 reps KB Goblet Squat Hold: 30-60 seconds
FRONT SQUAT Through Bands 3 count down, pause for 1 second in bottom Work up to a 1 REP MAX
5 SET TRI-SET Flat Bench DB Bench Press: 15-20 reps heavy T-Bar Rows: 20 reps Bench Dips 25-30 reps
5 SET TRI-SET DB Chest-supported Alternating Rows: 10-15 reps each arm DB Arrows; 20 reps Bench Dips: 25-30 reps
4 SET SUPERSET Regular or Deficit Ab Wheels: 15-25 reps Weighted Russian Twists: 25 per side
WALKING LUNGES 400-800 meters Bodyweight
Day 03
Wednesday
3 SET SUPERSET KB Stiff Leg Deadlifts: 10 reps Eye-level KB Swings: 15 reps KB Goblet Squat Hold: 30-60 seconds
FRONT SQUAT No Bands 3 count down, pause for 1 second in bottom Work up to a 1 REP MAX
CLEAN WORK
WEEK 1 Behind the Neck Push Press: 5 sets of 8 reps
WEEK 2 1 Push Press + 1 Push Jerk 5 sets ; work up in weight only if technique allows *Bar taken from rack
WEEK 3 Power Clean + Front Squat 5 sets building up if possible Power = Catch above parallel
WEEK 4 Power Clean + Jerk 5 sets building up if possible
ALTERNATIVE TO CLEANS
4-5 SET SUPERSET 1-Arm DB Rows: 10 reps per arm DB T's: 20-25 reps
4 SET SUPERSET Regular or Deficit Ab Wheels: 15-25 reps Weighted Russian Twists: 25 per side
WALKING LUNGES 400 meters Weighted
Day 04
Thursday
3 SET SUPERSET KB Stiff Leg Deadlifts: 10 reps Eye-level KB Swings: 15 reps KB Goblet Squat Hold: 30-60 seconds
BACK + FRONT SQUAT 1 Rep of Each, working up to a 1 REP MAX *Rack bar between reps* Regular Reps, NO PAUSES
5 SET SUPERSET Regular or Weighted Seated Box Jumps: 5 reps
Rear Foot Elevated Split Squats: 10-12 reps bodyweight 5-count, 1-count pause in bottom every rep
SLED DRAGS (FACE SLED) Accumulate 400 meters Take big steps
4 SET SUPERSET Regular or Deficit Ab Wheels: 15-25 reps Weighted Russian Twists: 25 per side
WALKING LUNGES 400-800 meters Bodyweight
Day 05
Friday
3 SET SUPERSET KB Stiff Leg Deadlifts: 10 reps Eye-level KB Swings: 15 reps KB Goblet Squat Hold: 30-60 seconds
LOW BAR BACK SQUAT NO BANDS 1, 1, 1, 1, 1, 1 reps
Week 1: 3 second pause ALL reps, Work to a 3 REP MAX
Week 2: 5 second pause BOTH reps, Work to a 2 REP MAX
Week 3: Box Squat 5x3, no pauses working up in weight each set
Week 4: 5 second up to a 1 REP MAX
FRIDAY PUMP-UP
5 SET SUPERSET Empty Barbell Curls: 25 reps Empty Barbell Skull Crushers (close-grip): 25 reps
5 SET SUPERSET Empty Barbell Reverse Curls: 25 reps Empty Barbell Skull Crushers (wide-grip): 25 reps
3-5 SET QUAD-SET FINISHER Straight-bar Pushdowns (regular): 20 reps DB Preacher Curls: 15-20 reps Straight-bar Pushdowns (palms up grip) : 20 reps Cable Curls: 20 reps
4 SET SUPERSET Regular or Deficit Ab Wheels: 15-25 reps Weighted Russian Twists: 25 per side
WALKING LUNGES 400 meters Weighted
Day 06
Saturday
STRETCH & MOBILITY
4 SET SUPERSET Plank Regular: 30 seconds Plank Right: 30 seconds Plank Left: 30 seconds Leg Lift Hold: 30 seconds Superman Hold: 30 seconds
WALKING LUNGES 400-800 meters Bodyweight