Day 01
Monday
WARMUP: 2-3X THRU Bodyweight Back Extensions: 15-20 reps DB Stiff Leg Deadlifts: 15-20 reps Plank on Elbows: 1 minute
LOW BAR BACK SQUAT *Weeks 1-2 --> Use Red Mini Bands *Weeks 3-4 --> NO BANDS
Week 1: Box Squat ; Work up to a 2 REP MAX *Use 12-16" Box
Week 2: Regular ; Work up to a 2 REP MAX
Week 3: Box Squat ; Work up to a 1 REP MAX
Week 4: Regular Squat ; Work up to a 1 REP MAX
SNATCH & OVERHEAD WORK
Week 1: Overhead Squat ; 5 sets of 1 rep pausing 5 seconds in bottom
Week 2: Power Snatch w/ 3 second pause at knee ; 5 sets of 2 reps
Week 3: Overhead Squat ; 5 sets of 3 reps ; no pause
Week 4: Power Snatch (no pauses): 5 sets of 2 reps
ALTERNATIVE TO SNATCHING (2 OPTIONS) #1 - Snatch Grip Press (behind head, wide grip): 5 sets of 8 reps
#2 - 5 Set Superset: 20 Rope Face Pulls // 20 Band Pull Aparts
4 SET SUPERSET Weighted Ab Crunches: 20 reps w/ plate behind head Weighted Ab Pulldowns: 10 reps *Low rest
WALKING LUNGES 400-800 meters
Day 02
Tuesday
WARMUP: 2-3X THRU Bodyweight Back Extensions: 15-20 reps DB Stiff Leg Deadlifts: 15-20 reps Plank on Elbows: 1 minute
FRONT SQUAT 5 seconds down & explode up! Work up to a 1 REP MAX for the day NO BELT!
5 SET SUPERSET DB Flat Bench: 20 reps (increase weight each set) Barbell Bent Over Rows: 10-15 reps as heavy as possible!
5 SET TRI-SET Flat Bench DB Fly: 15 reps DB Pullovers: 15 reps Cable Crossovers: 20 reps
4 SET SUPERSET Weighted Ab Crunches: 20 reps w/ plate behind head Weighted Ab Pulldowns: 10 reps *Low rest
WALKING LUNGES 400-800 meters *Grab a vest!
Day 03
Wednesday
WARMUP: 2-3X THRU Bodyweight Back Extensions: 15-20 reps DB Stiff Leg Deadlifts: 15-20 reps Plank on Elbows: 1 minute
FRONT SQUAT Through Red Mini Bands, No Pauses Work up to a 1 REP MAX for the day Choice of Belt
CLEAN & JERKS
Week 1: Push Jerk ; 5 sets of 2 reps
Week 2: Power Clean w/ 3 second pause at knee ; 5 sets of 2 reps
Week 3: Split Jerk ; 5 sets of 1 rep
Week 4: Power Clean & Jerk (no pauses): 5 sets of 2 reps
ALTERNATIVE TO OLYMPIC LIFTS (2 OPTIONS) #1 - Military Press: 5 sets of 8 reps
#2 - Wide Grip Pulldowns or Pull-ups: 5 sets of 20 reps
4 SET SUPERSET Weighted Ab Crunches: 20 reps w/ plate behind head Weighted Ab Pulldowns: 10 reps *Low rest
WALKING LUNGES 400-800 meters
Day 04
Thursday
WARMUP: 2-3X THRU Bodyweight Back Extensions: 15-20 reps DB Stiff Leg Deadlifts: 15-20 reps Plank on Elbows: 1 minute
HIGH BAR BACK SQUAT Work up to a 1 REP MAX for the day 5 second pause
5 SET TRI-SET Kettlebell Stiff Leg Deadlifts: 15 reps
Kettlebell Swings (eye-level): 15 reps
Squat Holds (in bottom of squat): 30 seconds (fight for positioning holding a KB in front) *Low Rest*
LATERAL BOX STEP-UPS 3 sets of 8 reps each leg Weighted with Dumbbells
4 SET SUPERSET Weighted Ab Crunches: 20 reps w/ plate behind head Weighted Ab Pulldowns: 10 reps *Low rest
WALKING LUNGES 400-800 meters *Grab a vest!
Day 05
Friday
WARMUP: 2-3X THRU Bodyweight Back Extensions: 15-20 reps DB Stiff Leg Deadlifts: 15-20 reps Plank on Elbows: 1 minute
FRONT SQUAT VOLUME 5 sets of 5 reps Start at 70% increasing every set
2-3 SET INTRO Cable Curls: 25 reps Band or Rope Pushdowns: 25 reps
5 SETS EACH DB Rollbacks: 10 / 10 / 10 reps *Light, Medium, Heavy all in a row*
SUPERSET WITH:
Arnold Cheat Curls: 10 / 10 / 10 reps *Light, Medium, Heavy all in a row*
4 SET SUPERSET Incline DB Curls: 5 Rep Progression Straight Bar Pushdowns: 20 reps
4 SET SUPERSET Incline DB Rollbacks (elbows-in/out): 5 Rep Progression EZ Bar Preacher Curls: 20 reps
4 SET SUPERSET Weighted Ab Crunches: 20 reps w/ plate behind head Weighted Ab Pulldowns: 10 reps *Low rest
WALKING LUNGES 400-800 meters
Day 06
Saturday
WARMUP: 2-3X THRU Bodyweight Back Extensions: 15-20 reps DB Stiff Leg Deadlifts: 15-20 reps Plank on Elbows: 1 minute
GPP
KB FRONT RACK CARRY 4 sets of 100 meters Hold Kettlebells in front, fists under chin
SLED PUSH OR DRAG 4 sets of 100 meters As heavy as possible
FARMER'S CARRY 4 sets of 100 meters As heavy as possible
WALKING LUNGES 4 sets of 100 meters Weighted with Dumbbells
CORE WORK: 2 SETS EACH Russian AB Twists: 25 each side Plank Holds: 45 seconds Right, Left, Regular each