Day 01
Monday
3 SET WARMUP
Mountain Climbers: 30 seconds Elbow Plank: 30 seconds Air Squats: 20 reps w/ pause on each rep
FRONT SQUAT
Work up to a 1 REP MAX, no belt 5 seconds down, 5 second pause
OLYMPIC LIFTING WORK — SNATCH
All Weeks w/ Snatch Grip = Wide-grip
Week 1: 2 Deadlifts + 2 Power Snatches 5 sets building up each set
Week 2: Deadlift + 2 Power Snatches 5 sets building up each set
Week 3: 2 Power Snatches 5 sets building up each set
Week 4: 2 Push Press + 2 Overhead Squat 5 sets building up each set
ALTERNATIVE TO SNATCHING
3 SET SUPERSET
DB Regular Curls: 10 reps DB Hammer Curls: 10 reps DB Double Kickbacks w/ Twist: 10 reps DB Double Overhead Tricep Extensions: 10 reps
5 SETS EACH
Back Extensions: 20 reps no weight Heavy Eye-Level Kettlebell Swings: 15 reps KB Lateral Step-up: 5 reps per leg (5 second descent on each)
ABZ
Ab Wheels: 10 sets of 10 reps Rest 10-30 seconds between
WALKING LUNGES
400-800m
Day 02
Tuesday
3 SET WARMUP
Mountain Climbers: 30 seconds Elbow Plank: 30 seconds Air Squats: 20 reps w/ pause on each rep
FRONT SQUAT
Work up to a 1 REP MAX, no belt 5 seconds down, 5 second pause
BENCH PRESS PYRAMIDS
12-10-8-6-4-2 reps Work up in weight every set
Week 1: Flat Barbell Bench Superset with 15 Wide-grip Pull-ups after each set
Week 2: Incline Barbell Bench Superset with 15 Underhand-grip Pull-ups after each set
Week 3: Flat DB Bench Superset with 15 Wide-grip Pull-ups after each set
Week 4: Incline DB Bench Superset with 15 Underhand-grip Pull-ups after each set
ACCESSORY WORK — 4 SET SUPERSET
DB Elbows-in Press: 15 reps DB Elbows-out Press: 15 reps Straight-Bar Pushdowns (close-grip): 15 reps Straight-Bar Pushdowns (wide-grip): 15 reps
3 ATTEMPTS
Push-ups to Failure
*Rest as much as you want between
5 SETS EACH
Back Extensions: 20 reps no weight Heavy Eye-Level Kettlebell Swings: 15 reps KB Lateral Step-up: 5 reps per leg (5 second descent on each)
ABZ
Ab Wheels: 10 sets of 10 reps Rest 10-30 seconds between
WALKING LUNGES
400-800m
Day 03
Wednesday
3 SET WARMUP
Mountain Climbers: 30 seconds Elbow Plank: 30 seconds Air Squats: 20 reps w/ pause on each rep
BOX SQUAT
Work up to a 2 Rep MAX
OLYMPIC LIFTING WORK — CLEAN
Week 1: 2 Deadlifts + 2 Power Cleans 5 sets building up each set
Week 2: Deadlift + 2 Power Cleans 5 sets building up each set
Week 3: 2 Power Cleans 5 sets building up each set
Week 4: Push Press 5 x 8 reps, building up each set
ALTERNATIVE TO CLEANS
3 SET SUPERSET
DB Neutral Press: 10 reps DB Arnold Press: 10 reps DB Chest-supported Rows w/ Pause: 10 reps DB Upright Rows w/ Pause: 10 reps
5 SETS EACH
Back Extensions: 20 reps no weight Heavy Eye-Level Kettlebell Swings: 15 reps KB Lateral Step-up: 5 reps per leg (5 second descent on each)
ABZ
Ab Wheels: 10 sets of 10 reps Rest 10-30 seconds between
WALKING LUNGES
400-800m
Day 04
Thursday
3 SET WARMUP
Mountain Climbers: 30 seconds Elbow Plank: 30 seconds Air Squats: 20 reps w/ pause on each rep
BACK SQUAT
Work up to a MAX 5 x 3 reps, all reps are paused 5 seconds
5 SET SUPERSET
Barbell Rows Overhand: 10 reps DB Pullovers: 15 reps Barbell Rows Underhand: 10 reps DB Deep Chest Fly: 15 reps
3-5 SET SUPERSET
Incline Barbell Bench Press Close - 10 reps Medium - 10 reps Wide - 10 reps
5 SETS EACH
Back Extensions: 20 reps no weight Heavy Eye-Level Kettlebell Swings: 15 reps KB Lateral Step-up: 5 reps per leg (5 second descent on each)
ABZ
Ab Wheels: 10 sets of 10 reps Rest 10-30 seconds between
WALKING LUNGES
400-800m
Day 05
Friday
3 SET WARMUP
Mountain Climbers: 30 seconds Elbow Plank: 30 seconds Air Squats: 20 reps w/ pause on each rep
PRE-DEADLIFT PREP: 5 SET SUPERSET
Single-Leg KB RDL: 5 reps each side (5 second descent) Goblet Squat: 10 reps (5 second descent) DB Stiff-leg Deadlifts: 15 reps
DEADLIFTS — 1+1
1 Conventional + 1 Sumo Rep Work up to a MAX
5 SET SUPERSET
Single-Leg Glute Bridge: 5 reps each leg (pause each rep) DB Bulgarian Split Squat: 5 reps each leg (pause each rep)
5 SETS EACH
Back Extensions: 20 reps no weight Heavy Eye-Level Kettlebell Swings: 15 reps KB Lateral Step-up: 5 reps per leg (5 second descent on each)
ABZ
Ab Wheels: 10 sets of 10 reps Rest 10-30 seconds between
WALKING LUNGES
400m-800m
Day 06
Saturday
WALKING LUNGES
400m-800m Choice to add weight
Day 07
Sunday
WALKING LUNGES
400m-800m Choice to add weight