Day 01
Monday
2X TIME THROUGH
Bike or Row: 2 minutes Dumbbell Stiff Leg Deadlifts: 25 reps light Band or Cable Rope Face Pulls: 25 reps
HIGH BAR BACK SQUAT
Week 1: Box Squat (16 inch box): Work up to a heavy set of 3 reps
Week 2: 5-second pause to a MAX
Week 3: 1-second pause to a MAX
Week 4: Pyramid Sets (15-12-10-8-6-4-2) Superset with 3 Tall Box Jumps between sets ; rest as needed
SNATCH PREP: 2-3 SETS
Snatch-grip Overhead Hold (wide-grip): 30 seconds Snatch-grip Romanian Deadlifts: 10 reps *Empty bar only
POWER SNATCH
Week 1: 1 Snatch Grip Push Press + 1 Overhead Squat w/ Pause 5-6 sets building up as technique allows ; take the bar from rack
Week 2: 3 Snatch Grip Push Press + 3 Overhead Squat 5-6 sets building up as technique allows ; take the bar from rack
Week 3: Hang Power Snatch - 5 sets of 3 reps Hang = Above Knee Power = Catch Above Parallel
Week 4: Power Snatch - 5 sets of 3 reps From Ground
ALTERNATIVE TO SNATCHING
Arnold Press Descending Ladder 12-10-8-6-4 reps
15 Seated Rows after each set
4 SET SUPERSET
Regular or Deficit Ab Wheels: 25 reps Weighted Back Extensions: 10 reps
WALKING LUNGES
400 meters
ONE-ARM FARMER'S CARRY
200m per arm
Day 02
Tuesday
2X TIME THROUGH
Bike or Row: 2 minutes Dumbbell Stiff Leg Deadlifts: 25 reps light Band or Cable Rope Face Pulls: 25 reps
BACK SQUAT
5 second pause to a MAX through Bands Low Bar
5 SET SUPERSET
Incline DB ISO Bench Press: 20 reps total Wide Grip Pull-ups: 5-8 reps weighted
5 SET SUPERSET
One-Arm 3-Way Rows: 5 reps each way, each arm Incline DB Flyes: 15 reps w/ 4 ct. stretch
3-5 SET TRI-SET
Deficit Push-ups (2-4"): 10-15 reps Bent Over Cable Rows (switch grips): 20 reps Dumbbell Pullovers: 15 reps
4 SET SUPERSET
Regular or Deficit Ab Wheels: 25 reps Weighted Back Extensions: 10 reps
WALKING LUNGES
800 meters
Day 03
Wednesday
2X TIME THROUGH
Bike or Row: 2 minutes Dumbbell Stiff Leg Deadlifts: 25 reps light Band or Cable Rope Face Pulls: 25 reps
FRONT SQUAT
5 second pause to a MAX No Belt or Wraps
POWER CLEANS
Week 1: 2 Clean Deadlift + 2 Power Clean 5-6 sets building up as technique allows
Week 2: 2 Clean Deadlift + 2 Hang Power Clean 5-6 sets building up as technique allows
Week 3: Power Clean - Work up to a heavy 2 reps 5-6 sets building up as technique allows
Week 4: Hang Power Clean - Work up to a heavy 2 reps 5-6 sets building up as technique allows
Power = Catch above parallel Hang = From above the knee
ALTERNATIVE TO CLEANS
5 SET SUPERSET
15 DB Chest Supported Rows 10 Behind the Neck Press
4 SET SUPERSET
Regular or Deficit Ab Wheels: 25 reps Weighted Back Extensions: 10 reps
WALKING LUNGES
400 meters
ONE-ARM FARMER'S CARRY
200m per arm
Day 04
Thursday
2X TIME THROUGH
Bike or Row: 2 minutes Dumbbell Stiff Leg Deadlifts: 25 reps light Band or Cable Rope Face Pulls: 25 reps
FRONT SQUAT
5 second pause to a MAX Belt + Wraps
4-5 SET SUPERSET
DB Stiff Leg Deadlifts: 15-20 reps Kettlebell Swings (eye level): 15-20 reps
5 SET SUPERSET
Leg Extensions: 20 reps Leg Curls: 20 reps
5 SET TRI-SET BURNER
Band Pull Aparts (palms down): 20 reps Band Pull Aparts (palms up): 20 reps Lat Pulldowns: 25 reps
4 SET SUPERSET
Regular or Deficit Ab Wheels: 25 reps Weighted Back Extensions: 10 reps
WALKING LUNGES
400-800 meters
Day 05
Friday
2X TIME THROUGH
Bike or Row: 2 minutes Dumbbell Stiff Leg Deadlifts: 25 reps light Band or Cable Rope Face Pulls: 25 reps
SPEED WORK: 10 SET SUPERSET
Box Squat: 3 reps at 60-65% (reset between reps)
Conventional Deadlift: 3 reps at 60-65% (reset between reps)
Tall Box Jumps: 5 reps
ARM CIRCUIT: 5 SET CIRCUIT
DB Hammer Curls: 10 reps DB Regular Curls: 10 reps DB Rollbacks: 10 reps DB Double Tricep Kickbacks w/ Twist: 10 reps Cable Curls: 20 reps Tricep Pushdowns: 20 reps
*Rest 1-2 minutes between sets
4 SET SUPERSET
Regular or Deficit Ab Wheels: 25 reps Weighted Back Extensions: 10 reps
WALKING LUNGES
400 meters
ONE-ARM FARMER'S CARRY
200m per arm
Day 06
Saturday
WALKING LUNGES
400 meters weighted
Day 07
Sunday
WALKING LUNGES
400 meters