Day 01
Monday
3-5 TIMES THROUGH
DB Stiff Leg Deadlifts: 15 reps light DB Bent Over Rows: 15 reps light DB Presses: 15 reps light Band Pull Aparts: 30 reps
BACK SQUAT
Week 1: Box Squat (16 inch box): 7 sets of 3 reps through bands Work SPEED with a moderate weight Superset with 5 seated Box Jumps after every set
Week 2: High Bar Back Squat Work up to a 1-Rep Max with a 5 second pause
Week 3: Box Squat (16 inch box): 7 sets of 3 reps, no bands Work SPEED with a moderate weight Superset with 5 standing Box Jumps after every set
Week 4: Low Bar Back Squat Work up to a 1-Rep Max with a 5 second pause
SNATCH PREP: 2-3 SETS
DB Rear Delt Raises: 15 reps light DB Upright Rows: 15 reps light
SNATCH
Week 1: Snatch Grip Deadlifts 5 sets of 5 reps w/ 5 second lower on ALL REPS
Week 2: Overhead Squat 5 sets of 1 rep w/ 5 second pause at the bottom Work up ONLY as technique allows
Week 3: Power Snatch 10 sets of 1 rep New set at the TOP of each minute
Week 4: Power Snatch + Overhead Squat 5 sets, working up as technique allows
ALTERNATIVE TO SNATCHING
5 SET SUPERSET 1-Arm Overhead DB or KB Carry: 50m per arm 1-Arm Heavy DB Rows: 8 reps per arm
8 SET SUPERSET
Ab Wheels: 10 reps Weighted Ab Pulldowns: 10 reps *Keep rest minimal*
WALKING LUNGES
800 meters
DB or KB FRONT CARRY
Hold DB or KB with both hands under your chin 100m 3-5 sets
Day 02
Tuesday
3-5 TIMES THROUGH
DB Stiff Leg Deadlifts: 15 reps light DB Bent Over Rows: 15 reps light DB Presses: 15 reps light Band Pull Aparts: 30 reps
BACK SQUAT
5 seconds on the way down, 5 second pause to a MAX Low Bar
5 SET SUPERSET
Incline Barbell Bench Press: 8 reps working up in weight Wide Grip Pulldowns: 20 reps
5 SET SUPERSET
DB ISO One-Arm Rows: 10 reps each arm Cable Crossovers w/ Squeeze: 20 reps
3-5 SET TRI-SET
Deficit Push-ups (4″): 10 reps Regular Push-ups: 10 reps Barbell Bent Over Rows: 20 reps
8 SET SUPERSET
Ab Wheels: 10 reps Weighted Ab Pulldowns: 10 reps *Keep rest minimal*
WALKING LUNGES
800 meters
DB or KB FARMER'S CARRY
400m 1 set
Day 03
Wednesday
3-5 TIMES THROUGH
DB Stiff Leg Deadlifts: 15 reps light DB Bent Over Rows: 15 reps light DB Presses: 15 reps light Band Pull Aparts: 30 reps
FRONT SQUAT
5 second pause to a MAX Through Bands
CLEAN PREP: 2-3 SETS
Empty-bar Deadlifts: 10 reps Empty-bar Good Mornings: 10 reps
CLEAN
Week 1: Clean Grip Deadlifts 5 sets of 5 reps w/ 5 second lower on ALL REPS
Week 2: Push Jerk 5 sets of 3 reps Work up as technique allows
Week 3: Power Clean 10 sets of 1 rep New set at the TOP of each minute
Week 4: Power Clean + Push Jerk 5 sets, working up as technique allows
ALTERNATIVE TO CLEANS
5 SET SUPERSET Double DB Overhead Hold: 30 seconds Double Underhand DB Rows: 10 reps
8 SET SUPERSET
Ab Wheels: 10 reps Weighted Ab Pulldowns: 10 reps *Keep rest minimal*
WALKING LUNGES
800 meters
DB or KB FRONT CARRY
Hold DB or KB with both hands under your chin 100m 3-5 sets
Day 04
Thursday
3-5 TIMES THROUGH
DB Stiff Leg Deadlifts: 15 reps light DB Bent Over Rows: 15 reps light DB Presses: 15 reps light Band Pull Aparts: 30 reps
FRONT SQUAT
To a MAX Straight weight, get after it
5 SET SUPERSET
DB Single-Leg Deadlifts: 5 reps per leg (3 seconds down, 1 ct. pause on all reps)
Kettlebell Swings (eye level): 15 reps heavy
Seated Box Jumps: 5 reps
5 SET SUPERSET
Isometric Lunge: 30 seconds (right leg) Isometric Lunge: 30 seconds (left leg) Leg Curls: 20 reps
5 SET TRI-SET BURNER
Seated Rows: 15 reps Seated Row Hold: 20 seconds DB Arrows: 15 reps
8 SET SUPERSET
Ab Wheels: 10 reps Weighted Ab Pulldowns: 10 reps *Keep rest minimal*
WALKING LUNGES
800 meters
DB or KB FARMER'S CARRY
400m 1 set
Day 05
Friday
3-5 TIMES THROUGH
DB Stiff Leg Deadlifts: 15 reps light DB Bent Over Rows: 15 reps light DB Presses: 15 reps light Band Pull Aparts: 30 reps
SPEED WORK: 10 SET SUPERSET
Box Squat: 3 reps at 50% through bands
Bodyweight Bulgarian Split Squats: 10 reps per leg
ARMZ: 5 SETS PER MOVEMENT
5 Sets DB Hammer Curls: 10 reps heavy DB Hammer Curl Hold (90 degree): 20 seconds
5 Sets DB Pushdowns: 15 reps heavy DB Pushdown Hold (bottom): 30 seconds
1 SET BLOWOUT Cable Curls: 50 reps (don't stop) Cable Overhead Tricep Extensions: 50 reps (don't stop)
8 SET SUPERSET
Ab Wheels: 10 reps Weighted Ab Pulldowns: 10 reps *Keep rest minimal*
WALKING LUNGES
800 meters
DB or KB FRONT CARRY
Hold DB or KB with both hands under your chin 100m 3-5 sets
Day 06
Saturday
WALKING LUNGES
800 meters
Day 07
Sunday
WALKING LUNGES
800 meters