Bronze Level Super Total Barbell-Only 5-Day Program

[memb_contact fields=”FirstName”]!

Here’s the current week of your super total barbell-only program.
Equipment Necessary
1 Back Pack or Weighted Vest
Barbell, Squat Rack, Plates, KB/DBs
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week20,Week21,Week22,Week23″]

Week 20

Day 1

Snatch – 65% 1×3, 73% 1×2, 80% 1×2, 85% 2×2, 88% 2×1, 90% for 1×1 *then 1RM if feel good allowed 1 miss*
Back Squat – 3RM RPE9, then -20% for 2×3 ( last set 3+, no misses)
1a. Weighted Push-Ups – 5×5
1b. Bentover Rows – 5×5
2a. BB Elevated Hip Thrusts: 4×6
2b. Weighted Lunges – 4×8 ea leg

Day 2

Clean and Jerk – 65% 1×3, 73% 1×2, 80% 1×2, 85% 2×2, 88% 2×1, 90% for 1×1 *then 1RM if feel good allowed 1 miss*
Front Squat with Belt – 3RM RPE9, then -20% for 2×3
Bench Press – 3RM (1st rep paused 1 sec) RPE9, then -15% for 2×3 (not paused – last set 3+, no misses)
Weighted Step Ups – 4×8 ea leg
OH Barbell Carry or Hold – 3×20 yards or 30 second hold

Day 3

Jerk from Rack or Blocks (Paused 3 sec in the Dip and the Catch Position) – 3RM RPE8, then -20% for 2×2
Back Squat – 1RM (paused 1 seconds) RPE9, then -20% for 3 no pauses
Push Presses – 3RM RPE9, then -10% for 2×3
1a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
1b. Z Press (barbell or DB) – 3-4 sets of 8 reps
1c. Dips – 3-4 sets of 8 reps

Day 4

Heaving Snatch Balance: 1RM with 5 sec pause, then -20% for 3 reps not paused
Snatch Max Effort: Snatch Pull x 1, Snatch x 1 – Max
Clean and Jerk Max Effort: Clean Pull x 1, Clean x 1, Jerk x 1 – Max
1a. Close Grip Bench Press or Floor Press – 4×10 start with RPE7 ending in RPE9
1b. Barbell High Pulls – 4×8

Day 5

Back Squat – 5RM RPE9, then -10% for 5+
Strict Presses – 3RM RPE9, then -10% for 3
Clean Grip Deadlift – 5RM RPE9
1a. Unilateral RDL’s – 4×8 each leg
1b. Reverse Lunges with Front Foot Elevated 2″ – 4×8 ea leg
Zercher Carry – 3×20 yards
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19,Week20,Week21,Week22″]

Week 19

Day 1

Snatch – 60% 1×3, 65% 1×3, 70% 1×2, 75% 2×2, 80% 2×1
Back Squat – 90% of last week for 2×3
1a. Weighted Push-Ups – 3×5
1b. Bentover Rows – 3×5
2a. BB Elevated Hip Thrusts: 3×6
2b. Weighted Lunges – 3×8 ea leg

Day 2

Clean and Jerk – 60% 1×3, 65% 1×3, 70% 1×2, 75% 2×2, 80% 2×1
Front Squat with Belt – 90% of last week for 2×3
Bench Press – 90% of last week for 2×3
Weighted Step Ups – 3×8 ea leg
OH Barbell Carry or Hold – 3×20 yards or 30 second hold

Day 3

Jerk from Rack or Blocks (Paused 3 sec in the Dip and the Catch Position) – 90% of last week for 2×3
Back Squat – 1RM (paused 1 seconds) RPE8, then -20% for 3 no pauses
Push Presses – 90% of last week for 2×3
1a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
1b. Z Press (barbell or DB) – 3-4 sets of 8 reps
1c. Dips – 3-4 sets of 8 reps

Day 4

Heaving Snatch Balance: 1RM with 5 sec pause, then -20% for 3 reps not paused
Snatch Max Effort: Snatch Pull x 1, Snatch x 1, OH Squat x 1 – Max
Clean and Jerk Max Effort: Clean Pull x 1, Clean x 1, Front Squat x 1, Jerk x 1 – Max
1a. Close Grip Bench Press or Floor Press – 3×10 start with RPE7 ending in RPE8
1b. Barbell High Pulls – 3×8

Day 5

Back Squat – 90% of last week for 2×5
Strict Presses – 90% of last week for 2×3
Clean Grip Deadlift – 90% of last week for 2×5
1a. Unilateral RDL’s – 3×8 each leg
1b. Reverse Lunges with Front Foot Elevated 2″ – 3×8 ea leg
Zercher Carry – 3×20 yards
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week18,Week19,Week20,Week21″]

Week 18

Day 1

Snatch – 55% 1×3, 65% 1×3, 75% 1×2, 80% 2×2, 85% for 2×1, 88% for 2×1
Back Squat – 3RM (1st rep paused 3 sec) RPE8, then -15% for 2×3 (not paused – last set 3+, no misses)
1a. Weighted Push-Ups – 4×5
1b. Bentover Rows – 4×5
2a. BB Elevated Hip Thrusts: 4×6
2b. Weighted Lunges – 4×8 ea leg

Day 2

Clean and Jerk – 55% 1×3, 65% 1×3, 75% 1×2, 80% 2×2, 85% for 2×1, 88% for 2×1
Front Squat with Belt – 3RM (1st rep paused 3 sec) RPE8, then -10% for 2×3 not paused
Bench Press – 3RM (1st rep paused 3 sec) RPE8, then -15% for 2×3 (not paused – last set 3+, no misses)
Weighted Step Ups – 4×8 ea leg
OH Barbell Carry or Hold – 3×20 yards or 30 second hold

Day 3

Jerk from Rack or Blocks (Paused 3 sec in the Dip and the Catch Position) – 3RM RPE8, then -20% for 2×2
Back Squat – 1RM (paused 3 seconds) RPE8, then -20% for 3 no pauses
Push Presses – 3RM RPE8, then -10% for 2×3
1a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
1b. Z Press (barbell or DB) – 3-4 sets of 8 reps
1c. Dips – 3-4 sets of 8 reps

Day 4

Heaving Snatch Balance: 1RM with 5 sec pause, then -20% for 3 reps not paused
Snatch Max Effort: Snatch Pull x 1, Snatch x 1, Hang Snatch x 1, OH Squat x 1 – Max
Clean and Jerk Max Effort: Clean Pull x 1, Clean x 1, Front Squat x 1, Jerk x 2 – Max
1a. Close Grip Bench Press or Floor Press – 4×10 start with RPE7 ending in RPE9
1b. Barbell High Pulls – 4×8

Day 5

Back Squat – 5RM RPE8, then -10% for 2×5
Strict Presses – 3RM RPE8, then -10% for 2 x 3
Clean Grip Deadlift – 5RM RPE8, then -10% for 2×5
1a. Unilateral RDL’s – 4×8 each leg
1b. Reverse Lunges with Front Foot Elevated 2″ – 4×8 ea leg
Zercher Carry – 3×20 yards
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week17,Week18,Week19,Week20″]

Week 17

Day 1

Snatch – 50% 1×3, 60% 1×3, 70% 1×2, 75% 2×2, 80% for 2×1, 85% for 2×1
Back Squat – 3RM (1st rep paused 3 sec) RPE7, then -15% for 2×3 (not paused – last set 3+, no misses)
1a. Weighted Push-Ups – 3×5
1b. Bentover Rows – 3×5
2a. BB Elevated Hip Thrusts: 3×6
2b. Weighted Lunges – 3×8 ea leg

Day 2

Clean and Jerk – 50% 1×3, 60% 1×3, 70% 1×2, 75% 2×2, 80% for 2×1, 85% for 2×1
Front Squat with Belt – 3RM (1st rep paused 3 sec) RPE7, then -10% for 2×3 not paused
Bench Press – 3RM (1st rep paused 3 sec) RPE7, then -15% for 2×3 (not paused – last set 3+, no misses)
Weighted Step Ups – 3×8 ea leg
OH Barbell Carry or Hold – 3×20 yards or 30 second hold

Day 3

Jerk from Rack or Blocks (Paused 3 sec in the Dip and the Catch Position) – 3RM RPE7, then -20% for 2×2
Back Squat – 1RM (paused 3 seconds) RPE7, then -20% for 3 no pauses
Push Presses – 3RM RPE7, then -10% for 2×3
1a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
1b. Z Press (barbell or DB) – 3-4 sets of 8 reps
1c. Dips – 3-4 sets of 8 reps

Day 4

Heaving Snatch Balance: 1RM with 5 sec pause, then -20% for 3 reps not paused
Snatch Max Effort: Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, OH Squat x 1 – Max
Clean and Jerk Max Effort: Clean Pull x 1, Clean x 2, Front Squat x 1, Jerk x 2 – Max
1a. Close Grip Bench Press or Floor Press – 3×10 start with RPE7 ending in RPE8
1b. Barbell High Pulls – 3×8

Day 5

Back Squat – 5RM RPE7, then -10% for 2×5
Strict Presses – 3RM RPE7, then -10% for 2 x 3
Clean Grip Deadlift – 5RM RPE7, then -10% for 2×5
Unilateral RDL’s – 3×8 each leg
Reverse Lunges with Front Foot Elevated 2″ – 3×8 ea leg
Zercher Carry – 3×20 yards
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week16, Week17, Week18, Week19″]

Week 16

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Balance + Sotts Press – 1+3 RM 9RPE
Snatch Pull+Hang Snatch from Hip – 8 x 1+1 @ 75% (can build on last 2 sets if no misses)
Front Squat (Tempo 5 sec eccentric) – 5RM 9RPE, then -10% for 5 same tempo
RDLs – 4×5 (starting with a 7RPE and ending with a 9.5RPE)
Seated Band Leg Curls – 4×12 superset with Rear Leg Elevated Split Squats stay at a 9RPE – 4x12ea leg
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Wide Grip Bench Press (wider than normal grip) *can sub floor press – 10×5 at 75%
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 5×10  superset with Dips – 5x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 4×5 superset with Hang Snatch High Pulls – 4×8
Barbell Bicep Curls – 3×10 superset with Weighted Close Grip Push-ups – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+ Power Jerk – 8 x 1+1+1 @ 75%
Split Squats (both feet on ground)- 5×5 each leg starting at 7RPE and ending at 9RPE
Lasha Snatch Pulls – 4×3 starting at 100% building
Barbell Overhead Carry – 3×20 yards forward and 20 yards backward
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Close Grip Bench Press *sub with floor press if no bench – 5×10 at 70%
Back Squat 4 sec eccentric and 2 sec pause in bottom – 5RM 9RPE, then -10% for 2×5 Bent Over Single Arm Row – 3×10 each side
Wide Goodmorning stay at a 7-9RPE – 4x8 ending 5-10# more than week 14
KB RDLs with Band Around Waist – 4×50 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch – 1RM allowed one miss
Clean & Jerk – 1RM allowed 1 miss
Back Squat – 5×5 @83% superset with KB Loaded Jump Squats + Unloaded Jump Squats – 5×3+3
Bradford Presses – 4×5 superset with Bentover Rows – 4×10
Zercher Lunges – 4×8 each leg starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15, Week16, Week17, Week18″]

Week 15

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Balance + Sotts Press – 1+2 RM 8RPE
Snatch Pull+Hang Snatch from Hip – 5 x 1+1 @ 75%
Front Squat (Tempo 5 sec eccentric) – 90% of last week’s 5RM for 3×5 same tempo
RDLs – 3×6 (starting with a 7RPE and ending with a 8RPE)
Seated Band Leg Curls – 3×12 superset with Rear Leg Elevated Split Squats stay at a 7RPE – 3x12ea leg
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Wide Grip Bench Press (wider than normal grip) *can sub floor press – 10×3 at 80%
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 3×10  superset with Dips – 3x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 3×5 superset with Hang Snatch High Pulls – 3×8
Barbell Bicep Curls – 3×10 superset with Weighted Close Grip Push-ups – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+ Power Jerk – 5 x 1+1+1 @ 75%
Split Squats (both feet on ground)- 3×5 each leg starting at 7RPE and ending at 8RPE
Lasha Snatch Pulls – 3×3 at 100%
Barbell Overhead Carry – 3×20 yards forward and 20 yards backward
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Close Grip Bench Press *sub with floor press if no bench – 3x10 at 60%
Back Squat 4 sec eccentric and 2 sec pause in bottom – 90% of last week’s 5RM for 3×5 same tempo superset with Bent Over Single Arm Row – 3×10 each side
Wide Goodmorning stay at a 7-8RPE – 3x8 original weight
KB RDLs with Band Around Waist – 3x30 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch – 80% of last week for 2×2
Clean & Jerk – 80% of last week for 2×2
Back Squat – 3×5 @80% superset with KB Loaded Jump Squats + Unloaded Jump Squats – 3×3+3
Bradford Presses – 3×5 superset with Bentover Rows – 3×10
Zercher Lunges – 3×8 each leg starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14, Week15, Week16, Week17″]

Week 14

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Balance + Sotts Press – 1+3 RM 8RPE
Snatch Pull+Hang Snatch from Hip -7 x 1+1 @ 73%
Front Squat (Tempo 5 sec eccentric) – 5RM 8RPE, then -10% for 2×5 same tempo
RDLs – 4×6 (starting with a 7RPE and ending with a 9RPE)
Seated Band Leg Curls – 4×12 superset with Rear Leg Elevated Split Squats stay at a 8RPE – 4x12ea leg
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Wide Grip Bench Press (wider than normal grip) *can sub floor press – 10×4 at 80%
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 4×10  superset with Dips – 4x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 4×5 superset with Hang Snatch High Pulls – 4×8
Barbell Bicep Curls – 3×10 superset with Weighted Close Grip Push-ups – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+ Power Jerk – 7 x 1+1+1 @ 73%
Split Squats (both feet on ground)- 5×5 each leg starting at 7RPE and ending at 9RPE
Lasha Snatch Pulls – 4×3 starting at 95% building
Barbell Overhead Carry – 3×20 yards forward and 20 yards backward
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Close Grip Bench Press *sub with floor press if no bench – 5×10 at 65%
Back Squat 4 sec eccentric and 2 sec pause in bottom – 5RM 8RPE, then -10% for 2×5 Bent Over Single Arm Row – 3×10 each side
Wide Goodmorning stay at a 7-8RPE – 4x8 ending 5-10# more than last week
KB RDLs with Band Around Waist – 4×45 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch – 2RM no misses
Clean & Jerk – 2RM no misses
Back Squat – 5×5 @78% superset with KB Loaded Jump Squats + Unloaded Jump Squats – 5×3+3
Bradford Presses – 4×5 superset with Bentover Rows – 4×10
Zercher Lunges – 4×8 each leg starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13, Week14, Week15, Week16″]

Week 13

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Balance + Sotts Press – 1+3 RM 7RPE
Snatch Pull+Hang Snatch from Hip – 7 x 1+1+1 @ 70%
Front Squat (Tempo 5 sec eccentric) – 5RM 7RPE, then -10% for 2×5 same tempo
RDLs – 4×6 (starting with a 7RPE and ending with a 8RPE)
Seated Band Leg Curls – 4×12 superset with Rear Leg Elevated Split Squats stay at a 7RPE – 4x12ea leg
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Wide Grip Bench Press (wider than normal grip) *can sub floor press – 10×3 at 80%
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 3×10  superset with Dips – 3x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 4×5 superset with Hang Snatch High Pulls – 4×8
Barbell Bicep Curls – 3×10 superset with Weighted Close Grip Push-ups – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+ Power Jerk – 7 x 1+1+1 @ 70%
Split Squats (both feet on ground)- 4×5 each leg starting at 7RPE and ending at 8RPE
Lasha Snatch Pulls – 4×3 starting at 90% building
Barbell Overhead Carry – 3×20 yards forward and 20 yards backward
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Close Grip Bench Press *sub with floor press if no bench – 5×10 at 60%
Back Squat 4 sec eccentric and 2 sec pause in bottom – 5RM 7RPE, then -10% for 2×5 Bent Over Single Arm Row – 3×10 each side
Wide Goodmorning stay at a 7-8RPE – start with 25% of Squat 3×8
KB RDLs with Band Around Waist – 4×45 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Back Squat – 5×5 @75% superset with KB Loaded Jump Squats + Unloaded Jump Squats – 5×3+3
Bradford Presses – 3×5 superset with Bentover Rows – 3×10
Zercher Lunges – 3×8 each leg starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12, Week13, Week14, Week15″]

Week 12

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch – (80% x 2, 85% x 1, 90% x 1) x 2 Waves adding 3-5kg/wave
Back Squat – 1RM 9RPE then -20% for 3×3 no pauses superset with Prisoner Jump Squats – 3×5
Clean Pulls– 5x3 work up heavy starting at 95%
Overhead Barbell Carry or Hold – 3×20 yards forward and backward or 45 second hold
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

No Hook and No Feet Hang Snatch 5 sec Eccentric – 1RM 9RPE
Clean & Jerk – (80% x 2, 85% x 1, 90% x 1) x 2 Waves adding 3-5kg/wave
Front Squat – 2RM 9RPE
Upper Muscular Imbalance 2
1a. BB Z Press – 4×8 ending with a RPE
1b. Plate Overhead Triceps Extension – 4×10
1c. Plate Batwing Rows – 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Jerk from Rack – 1RM 9RPE
Bench Press *can sub with Floor Press if no bench – 1RM (paused 1 second) 9RPE then -20% for 3×3 no pauses superset with Dynamic Explosive Push-ups – 3×5
BB Lunges (focus on a vertical Spine) – 5RM ea leg(2 sec pause at parallel), -10% for 2x5ea leg no pause
Lasha Snatch Pulls – 5x3 work up heavy starting at 85%
Cossack Lunges (can add KB or Backpack) – 4×8 each leg superset with Single Leg Glute Bridges (can add BB/KB/DB) – 4×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch – Snatch 9RPE Max
Clean and Jerk – Clean + Jerk 9RPE Max
Push Press – 3RM 
Lying Leg Raises – 4×10 superset with Barbell Hip Thrusts – 4x10 starting at RPE7 ending at RPE9
Unilateral Farmer Carry – 3×20 yards each hand
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Back Squat with Belt – Max Squat RPE9.5 *no misses
Close Grip Bench Press *sub with floor press if no bench – 80% of Day 3 for 5×3
RDLs – 5RM 
Slider Leg Curls (Keep hips in extension) – 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11, Week12, Week13, Week14″]

Week 11

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch – (75% x 2, 80% x 1, 83% x 1) x 2 Waves *do not increase
Back Squat – 85% of last week’s 1RM for 3×3 no pauses superset with Prisoner Jump Squats – 3×5
Clean Pulls– 3x3 at 100%
Overhead Barbell Carry or Hold – 3×20 yards forward and backward or 45 second hold
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

No Hook and No Feet Hang Snatch 5 sec Eccentric – 80% of last week’s 2RM for 2×2
Clean & Jerk – (75% x 2, 80% x 1, 83% x 1) x 2 Waves *do not increase
Front Squat – 90% of last week’s 3RM for 2×3
Upper Muscular Imbalance 2
1a. BB Z Press – 3×8 ending with a 8RPE
1b. Plate Overhead Triceps Extension – 3×10
1c. Plate Batwing Rows – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Jerk from Rack Pause in Catch + No Pause – 80% 3 x 1+1
Bench Press *can sub with Floor Press if no bench – 85% of last week’s 1RM for  3×3 no pauses superset with Dynamic Explosive Push-ups – 3×5
BB Lunges (focus on a vertical Spine) – 90% of last week’s 5RM ea leg for 3x5ea leg no pause
Lasha Snatch Pulls – 3x3 90%
Cossack Lunges (can add KB or Backpack) – 3×8 each leg superset with Single Leg Glute Bridges (can add BB/KB/DB) – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch – 1 Snatch Pulls + Snatch 8RPE Max
Clean and Jerk – Clean + Front Squat + Jerk 8RPE Max
Push Press – 90% of last week’s 3RM for 3×3
Lying Leg Raises – 3×10 superset with Barbell Hip Thrusts – 3×10 starting at RPE7 ending at RPE8
Unilateral Farmer Carry – 3×20 yards each hand
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Back Squat with Belt *do not increase
Set 1 – (85% x 1) rest 2 minutes and then (70% x 5)
Set 2 – (85% x 1) rest 2 minutes and then (70% x 5)
Set 3 – (85% x 1) rest 2 minutes and then (70% x 5)
Close Grip Bench Press *sub with floor press if no bench– Day 3’s weight for 3×3
RDLs – 90% of last week’s 5RM for 2×5
Slider Leg Curls (Keep hips in extension) – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10, Week11, Week12, Week13″]

Week 10

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch – (78% x 2, 83% x 1, 88% x 1) x 2 Waves adding 3-5kg/wave
Back Squat – 1RM (paused 3 seconds), then -15% for 3×3 no pauses superset with Prisoner Jump Squats – 4×5
Clean Pulls– 4×3 work up heavy starting at 98%
Overhead Barbell Carry or Hold – 3×20 yards forward and backward or 45 second hold
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

No Hook and No Feet Hang Snatch 5 sec Eccentric – 2RM 9RPE, then -10% for 2
Clean & Jerk – (78% x 2, 83% x 1, 88% x 1) x 2 Waves adding 3-5kg/wave
Front Squat – 3RM 9RPE
Upper Muscular Imbalance 2
1a. BB Z Press – 4×8 ending with a 9.5RPE
1b. Plate Overhead Triceps Extension – 4×10
1c. Plate Batwing Rows – 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Jerk from Rack Pause in Catch + No Pause – 83% 4 x 1+1, then 1RM no pause
Bench Press *can sub with Floor Press if no bench – 1RM (paused 3 seconds), then -15% for 3×3 no pauses superset with Dynamic Explosive Push-ups – 4×5
BB Lunges (focus on a vertical Spine) – 5RM ea leg(2 sec pause at parallel), -10% for 2x5ea leg no pause
Lasha Snatch Pulls – 4×3 work up heavy starting at 88%
Cossack Lunges (can add KB or Backpack) – 3×8 each leg superset with Single Leg Glute Bridges (can add BB/KB/DB) – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch – 2 Snatch Pulls + Snatch 9.5RPE Max
Clean and Jerk – Clean + Front Squat + Jerk 9.5RPE Max
Push Press – 3RM at 9.5RPE, then -10% for 3×3
Lying Leg Raises – 3×10 superset with Barbell Hip Thrusts – 3×10 starting at RPE7 ending at RPE9
Unilateral Farmer Carry – 3×20 yards each hand
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Back Squat with Belt
Set 1 – (93% x 1) rest 2 minutes and then (83% x 4)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) – (93% x 1) rest 2 minutes and then (83% x 4)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) – (93% x 1) rest 2 minutes and then (83% x 4+)
Close Grip Bench Press *sub with floor press if no bench– 85% of Day 3 for 5×3
RDLs – 5RM 9.5RPE, then -10% for 2×5
Slider Leg Curls (Keep hips in extension) – 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9, Week10, Week11, Week12″]

Week 9

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch – (75% x 2, 80% x 2, 85% x 1) x 2 Waves adding 3-5kg/wave
Back Squat – 1RM (paused 5 seconds), then -15% for 2×5 no pauses superset with Prisoner Jump Squats – 3×5
Clean Pulls– 4×3 work up heavy starting at 95%
Overhead Barbell Carry or Hold – 3×20 yards forward and backward or 45 second hold
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

No Hook and No Feet Hang Snatch 5 sec Eccentric – 3RM 9RPE, then -10% for 3
Clean & Jerk – (75% x 2, 80% x 2, 85% x 1) x 2 Waves adding 3-5kg/wave
Front Squat – 3RM 9RPE
Upper Muscular Imbalance 2
1a. BB Z Press – 4×8 ending with a 9RPE
1b. Plate Overhead Triceps Extension – 4×10
1c. Plate Batwing Rows – 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Jerk from Rack Pause in Catch + No Pause – 80% 4 x 1+1, then 1RM no pause
Bench Press *can sub with Floor Press if no bench – 1RM (paused 5 seconds), then -15% for 2×5 no pauses superset with Dynamic Explosive Push-ups – 3×5
BB Lunges (focus on a vertical Spine) – 5RM ea leg(2 sec pause at parallel), -10% for 2x5ea leg no pause
Lasha Snatch Pulls – 4×3 work up heavy starting at 85%
Cossack Lunges (can add KB or Backpack) – 3×8 each leg superset with Single Leg Glute Bridges (can add BB/KB/DB) – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch – 2 Snatch Pulls + Snatch 9RPE Max
Clean and Jerk – Clean Pull + Clean + Front Squat + Jerk 9RPE Max
Push Press – 3RM at 9RPE, then -10% for 3×3
Lying Leg Raises – 3×10 superset with Barbell Hip Thrusts – 3×10 starting at RPE7 ending at RPE8
Unilateral Farmer Carry – 3×20 yards each hand
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Back Squat with Belt
Set 1 – (90% x 1) rest 2 minutes and then (80% x 4)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) – (90% x 1) rest 2 minutes and then (80% x 4)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) – (90% x 1) rest 2 minutes and then (80% x 4+)
Close Grip Bench Press *sub with floor press if no bench– 85% of Day 3 for 5×3
RDLs – 5RM 9RPE, then -10% for 2×5
Slider Leg Curls (Keep hips in extension) – 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8, Week9, Week10, Week11″]

Week 8

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Push Press + OH Squat – 2+1 RM 9RPE with a 3 sec pause in bottom
Snatch Pull+No hook and No Feet Snatch+Snatch (Work up Sets are Pull + Snatch Only) – 78% 8 x 1+1+1 (working up on last 3)
Tempo Front Squats 5 sec eccentric- 1RM 9.5 RPE (3 sec pause in bottom as well), then -20% for 3×3
Unilateral RDLs – 4x5ea leg (starting with a 7 RPE and ending with a 9.5RPE)
Weighted Sit-ups – 5×20 superset with Superman Hold – 5×45 seconds-1 minute
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Push Press – 5RM, then -10% for 2×5
Back Squat – 3RM 9RPE
Push up with one hand close, one hand out (advanced can do one arm push-ups) *can add weighted vest or backpack – 5x submaximal superset with Weighted Hollow Hold – 5×30-45 seconds superset with Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 5x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 5RM then -10% for 2×5 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 9.5RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Rack Position Press from Split – 5RM at an 8RPE then -10% for 2×5
Clean + Front Squat + 2 Jerks (Work up with just Clean & 2 Jerks) – 78% 8 x 1+1+2 (working up on last three)
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RM ea leg, then -10% for 3ea leg
Clean Pulls from Ground + 1 from Hang below knees – 4 x 1+1 starting with a 7RPE and ending with a 9.5RPE
Cossack Lunges (can add KB or Backpack) – 3×8 each leg superset with Single Leg Glute Bridges (can add BB/KB/DB) – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Bench Press *sub with floor press if no bench – 3RM 9RPE
Deficit Push-ups – 5x submaximal superset with Sky Touches *On back, feet facing the sky, reach for the sky with arms and shoulders – 5×10
Deadlift – 5RM 9RPE
Lateral Box/Stair Step Ups pushing off with top foot/leg only *add weight if possible – 3×8 each leg
Zercher Carry – 3×20-30 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch Max no misses
Clean & Jerk Max
Back Squat – 90% of Day 2 for 5×3 superset with Single Leg Hops + Broad Jumps – 5×3+3 each leg
Strict Press – 3RM, then -10% for 2×3
Pendulum Lunge (Stationary forward lunge + reverse lunge on leg = 1) – 3×8 each side superset with Hip Hinge/Good Morning with BB/KB/Band – 3×8 *start out very conservative
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7, Week8, Week9, Week10″]

Week 7

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Push Press + OH Squat – 2+1 RM 8RPE with a 3 sec pause in bottom
Snatch Pull+No hook and No Feet Snatch+Snatch (Work up Sets are Pull + Snatch Only) – 70% 6 x 1+1+1 (working up on last 2)
Tempo Front Squats 5 sec eccentric- 80% of 1RM for 3×3
Unilateral RDLs – 3x5ea leg (starting with a 7RPE and ending with a 8RPE)
Weighted Sit-ups – 3×20 superset with Superman Hold – 3×45 seconds-1 minute
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Push Press – 90% of 5RM for 3×5
Back Squat – 90% of 3RM for 3×3
Push up with one hand close, one hand out (advanced can do one arm push-ups) *can add weighted vest or backpack – 3x submaximal superset with Weighted Hollow Hold – 3×30-45 seconds superset with Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 90% of 5RM for 3×5 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Rack Position Press from Split – 5RM at 7RPE
Clean + Front Squat + 2 Jerks (Work up with just Clean & 2 Jerks) – 70% 6 x 1+1 + 2
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of 3RM for 3x3ea leg
Clean Pulls from Ground + 1 from Hang below knees – 3×1+1 ending with an 8RPE
Cossack Lunges (can add KB or Backpack) – 3×8 each leg superset with Single Leg Glute Bridges (can add BB/KB/DB) – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Bench Press *sub with floor press if no bench – 90% of 3RM for 3×3
Deficit Push-ups – 3x submaximal superset with Sky Touches *On back, feet facing the sky, reach for the sky with arms and shoulders – 3×10
Deadlift – 90% of 5RM for 2×5
Lateral Box/Stair Step Ups pushing off with top foot/leg only *add weight if possible – 3×8 each leg
Zercher Carry – 3×20-30 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch Pull + Snatch 9.5RPE Max
Clean + Front Squat + 1 Jerk 9RPE Max
Back Squat – Day 2 weight for 3×3 superset with Single Leg Hops + Broad Jumps – 3×3+3 each leg
Strict Press – 90% of 3RM for 3×3
Pendulum Lunge (Stationary forward lunge + reverse lunge on leg = 1) – 3×8 each side superset with Hip Hinge/Good Morning with BB/KB/Band – 3×8 *start out very conservative
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6, Week7, Week8, Week9″]

Week 6

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Push Press + OH Squat – 2+2 RM 9RPE with a 3 sec pause in bottom
Snatch Pull+No hook and No Feet Snatch+Snatch (Work up Sets are Pull + Snatch Only) – 75% 8 x 1+1+1 (working up on last 3)
Tempo Front Squats 5 sec eccentric- 1RM 9RPE (3 sec pause in bottom as well), then -20% for 3×3
Unilateral RDLs – 4x5ea leg (starting with a 7RPE and ending with a 9RPE)
Weighted Sit-ups – 4×20 superset with Superman Hold – 4×45 seconds-1 minute
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Push Press – 5RM 9RPE, then -10% for 2×5
Back Squat – 3RM (1st rep paused 3 seconds) RPE8, then -10% for 2×3
Push up with one hand close, one hand out (advanced can do one arm push-ups) *can add weighted vest or backpack – 4x submaximal superset with Weighted Hollow Hold – 4×30-45 seconds superset with Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 4x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 5RM 9RPE, then -10% for 2×5 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Rack Position Press from Split – 3×5 working to a 8RPE (the goal is position and stability)
Clean + Front Squat + 2 Jerks (Work up with just Clean & 2 Jerks) – 75% 8 x 1+1+2 (working up on last three)
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RMea leg 9RPE, then -10% for 3×3
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Cossack Lunges (can add KB or Backpack) – 3×8 each leg superset with Single Leg Glute Bridges (can add BB/KB/DB) – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Bench Press *sub with floor press if no bench – 3RM (1st rep paused 3 seconds) RPE8, then -10% for 2×3
Deficit Push-ups – 4x submaximal superset with Sky Touches *On back, feet facing the sky, reach for the sky with arms and shoulders – 4×10
Deadlift – 5RM (eccentric slower than concentric) RPE8, then -10% for 5
Lateral Box/Stair Step Ups pushing off with top foot/leg only *add weight if possible – 3×8 each leg
Zercher Carry – 3×20-30 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch Pull + Snatch + Hang Sn Below Knee 9.5RPE Max
Clean + 2 Front Squats + 1 Jerk 9.5RPE Max
Back Squat – 90% of Day 2 for 5×3 superset with Single Leg Hops + Broad Jumps – 5×3+3 each leg
Strict Press – 3RM at 9.5RPE, then -10% for 3×3
Pendulum Lunge (Stationary forward lunge + reverse lunge on leg = 1) – 4×8 each side superset with Hip Hinge/Good Morning with BB/KB/Band – 4×8 *start out very conservative
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5, Week6, Week7, Week8″]

Week 5

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Push Press + OH Squat – 2+2 RM 8RPE with a 3 sec pause in bottom
Snatch Pull+No hook and No Feet Snatch+Snatch (Work up Sets are Pull + Snatch Only) – 73% 8 x 1+1+1 (working up on last 3)
Tempo Front Squats 5 sec eccentric- 1RM 8RPE (3 sec pause in bottom as well), then -20% for 3×3
Unilateral RDLs – 4x5ea leg (starting with a 7RPE and ending with a 8RPE)
Weighted Sit-ups – 3×20 superset with Superman Hold – 3×45 seconds-1 minute
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Push Press – 5RM 8RPE, then -10% for 2×5
Back Squat – 3RM (1st rep paused 3 seconds) RPE7, then -10% for 2×3
Push up with one hand close, one hand out (advanced can do one arm push-ups) *can add weighted vest or backpack – 3x submaximal superset with Weighted Hollow Hold – 3×30-45 seconds superset with Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 5RM 8RPE, then -10% for 2×5 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Front Squat + 2 Jerks (Work up with just Clean & 2 Jerks) – 73% 8 x 1+1+2 (working up on last three)
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RMea leg 8RPE, then -10% for 3×3
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7 RPE and ending with a 8RPE
Cossack Lunges (can add KB or Backpack) – 3×8 each leg superset with Single Leg Glute Bridges (can add BB/KB/DB) – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Bench Press *sub with floor press if no bench – 3RM (1st rep paused 3 seconds) RPE7, then -10% for 2×3
Deficit Push-ups – 3x submaximal superset with Sky Touches *On back, feet facing the sky, reach for the sky with arms and shoulders – 3×10
Deadlift – 5RM (eccentric slower than concentric) RPE7, then -10% for 5
Lateral Box/Stair Step Ups pushing off with top foot/leg only *add weight if possible – 3×8 each leg
Zercher Carry – 3×20-30 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch – Snatch Pull + Snatch + Hang Snatch Above Knee + Hang Sn Below Knee 9RPE Max
Clean & Jerk – Clean + 2 Front Squats + 2 Jerks 9RPE Max
Back Squat – 90% of Day 2 for 5×3 superset with Single Leg Hops + Broad Jumps – 5×3+3 each leg
Strict Press – 3RM at 9RPE, then -10% for 3×3
Pendulum Lunge (Stationary forward lunge + reverse lunge on leg = 1) – 3×8 each side superset with Hip Hinge/Good Morning with BB/KB/Band – 3×8 *start out very conservative
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4, Week5, Week6, Week7″]

Week 4

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Balance + OH Squat – 90% of last weeks for 3×1+2 with a 3 sec pause in bottom
Snatch Pull+Hang Snatch from Hip+Hang from Knee – 5×1+1+1 @ 7RPE
Front Squat (Tempo 5 sec eccentric and 3 sec pause in bottom) – 90% of 3RM for 2×3
Unilateral RDLs – 3x8ea leg (starting with a 7RPE and ending with a 8RPE)
Single Leg V-ups – 3×12 each side superset with Med Ball Russian Twists – 3×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Push Press – 90% of 10RM for 2×10 superset with Bentover Barbell Rows – 3×8
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved) superset with KB Upright Rows *eccentric slower than concentric – 3×10
Weighted Hollow Hold – 3×30-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

BHN Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang fr Knee+Jerk – 5×1+1+1 @ 7RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of 5RM for 2×5 each leg
Clean Pulls from Ground + 2 from Hang below knees – 3×1+2 starting with a 7RPE and ending with a 8RPE
DB/KB Curtsy Lunge – 3×10 each side superset with DB/KB/Barbell Single Leg RDLs – 3×8 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Bench Press *sub with floor press if no bench – 3×5 @75%
Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 90% of 10RM for 3×10 superset with DB/KB Bent Over Single Arm Row – 3×10 each side
KB Farmer Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch – 1RM allowed 1 miss
Clean & Jerk – 1RM allowed 1 miss
Back Squat – 3×5 @75% superset with KB Loaded Jump Squats + Unloaded Jump Squats – 3×3+3
Strict Press – 90% of 5RM for 2×5
KB/DB Turkish Get Ups *slow and controlled up and down – 3×4 each side superset with Bear Dogs – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3, Week4, Week5, Week6″]

Week 3

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Balance + OH Squat – 1+2 RM 9RPE with a 3 sec pause in bottom
Snatch Pull+Hang Snatch from Hip+Hang from Knee – 7×1+1+1 @ 9RPE
Front Squat (Tempo 5 sec eccentric and 3 sec pause in bottom) – 3RM 9RPE, then -10% for 3×3
Unilateral RDLs – 4x8ea leg (starting with a 7RPE and ending with a 9RPE)
Single Leg V-ups – 4×12 each side superset with Med Ball Russian Twists – 4×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Push Press – 10RM 9RPE, then -10% for 2×10 superset with Bentover Barbell Rows – 3×8
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved) superset with KB Upright Rows *eccentric slower than concentric – 3×10
Weighted Hollow Hold – 4×30-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

BHN Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang fr Knee+Jerk – 7×1+1+1+1 @ 9RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RM ea leg 9RPE,then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4×1+2 starting with a 7RPE and ending with a 9RPE
DB/KB Curtsy Lunge – 5×10 each side superset with DB/KB/Barbell Single Leg RDLs – 5×8 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Bench Press *sub with floor press if no bench – 5×5 @80%
Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 10RM RPE9, then -10% for 2×10 superset with DB/KB Bent Over Single Arm Row – 3×10 each side
KB Farmer Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch – 2RM no misses
Clean & Jerk – 2RM no misses
Back Squat – 5×5 @80% superset with KB Loaded Jump Squats + Unloaded Jump Squats – 5×3+3
Strict Press – 5RM at 9RPE, then -10% for 3×5
KB/DB Turkish Get Ups *slow and controlled up and down – 5×4 each side superset with Bear Dogs – 5×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2, Week3, Week4, Week5″]

Week 2

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Balance + OH Squat – 1+2 RM 8RPE with a 3 sec pause in bottom
Snatch Pull+Hang Snatch from Hip+Hang from Knee – 7×1+1+1 @ 8RPE
Front Squat (Tempo 5 sec eccentric and 3 sec pause in bottom) – 3RM 8RPE, then -10% for 3×3
Unilateral RDLs – 4x8ea leg (starting with a 7RPE and ending with a 9RPE)
Single Leg V-ups – 4×12 each side superset with Med Ball Russian Twists – 4×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Push Press – 10RM 8RPE, then -10% for 2×10 superset with Bentover Barbell Rows – 3×8
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved) superset with KB Upright Rows *eccentric slower than concentric – 3×10
Weighted Hollow Hold – 4×30-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

BHN Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang fr Knee+Jerk – 7×1+1+1+1 @ 8RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RM ea leg 8RPE,then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4×1+2 starting with a 7RPE and ending with a 9RPE
DB/KB Curtsy Lunge – 4×10 each side superset with DB/KB/Barbell Single Leg RDLs – 4×8 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Bench Press *sub with floor press if no bench – 5×5 @78%
Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 10RM RPE8, then -10% for 2×10 superset with DB/KB Bent Over Single Arm Row – 3×10 each side
KB Farmer Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Back Squat – 5×5 @78% superset with KB Loaded Jump Squats + Unloaded Jump Squats – 5×3+3
Strict Press – 5RM at 8RPE, then -10% for 3×5
KB/DB Turkish Get Ups *slow and controlled up and down – 4×4 each side superset with Bear Dogs – 4×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1, Week2, Week3, Week4″]

Week 1

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Snatch Balance + OH Squat – 1+2 RM 7RPE with a 3 sec pause in bottom
Snatch Pull+Hang Snatch from Hip+Hang from Knee – 7×1+1+1 @ 7RPE
Front Squat (Tempo 5 sec eccentric and 3 sec pause in bottom) – 3RM 7RPE, then -10% for 3×3
Unilateral RDLs – 4x8ea leg (starting with a 7RPE and ending with a 8RPE)
Single Leg V-ups – 4×12 each side superset with Med Ball Russian Twists – 4×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Push Press – 10RM 7RPE, then -10% for 2×10 superset with Bentover Barbell Rows – 3×8
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved) superset with KB Upright Rows *eccentric slower than concentric – 3×10
Weighted Hollow Hold – 4×30-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

BHN Press from Split – 3×5 working to a 7 RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang fr Knee+Jerk – 7×1+1+1+1 @ 7RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RM ea leg 7RPE,then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4×1+2 starting with a 7RPE and ending with a 8RPE
DB/KB Curtsy Lunge – 3×10 each side superset with DB/KB/Barbell Single Leg RDLs – 3×8 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Bench Press *sub with floor press if no bench – 5×5 @75%
Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 10RM RPE7, then -10% for 2×10 superset with DB/KB Bent Over Single Arm Row – 3×10 each side
KB Farmer Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Back Squat – 5×5 @75% superset with KB Loaded Jump Squats + Unloaded Jump Squats – 5×3+3
Strict Press – 5RM at 7RPE, then -10% for 3×5
KB/DB Turkish Get Ups *slow and controlled up and down – 3×4 each side superset with Bear Dogs – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag]