Bronze Level Super Total 4-Day Program

[memb_contact fields=”FirstName”]!

Here’s the current week of your Super Total program.
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week48,Week49,Week50,Week51″]

Week 48

Day 1

Snatch – Snatch Max but no misses

Back Squats – Work up to Opener 2 x 1

Deadlift Competition Stance – Work up to Opener 1 x 1

1a. BB Hip Ups – 3 x 10

1b. Band or Cable Pull Throughs – 3 x 10

Day 2

Clean and Jerks – Work up to Opener 1 x 1
Bench Press – Work up to Opener 1 x 1
Rows (BB Bentover, T Bar, or Seated) – 3 x 10

Day 3

Snatch Max Effort – Max Snatch

Clean & Jerk Max Effort – Max Clean and Jerk

Day 4

Max Squat
Max Bench Press
Max Deadlift
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week47,Week48,Week49,Week50″]

Week 47

Day 1

Snatch – 90% 3 x 1(have to hit 3 singles), then max out allowed 1 miss

Back Squats – 93% 2 x 1, 95% x 1, work up if feeling good, then 78% x 3 speed paused squats

Deadlift Competition Stance – 90% x 2, 93% x 1, work up if feeling good

1a. BB Hip Ups – 3 x 10

1b. Band or Cable Pull Throughs – 3 x 10

Day 2

Clean and Jerks -90% 3 x 1(have to hit 3 singles), then max out allowed 1 miss
Bench Press – 93% 2 x 1, 95% x 1, work up if feeling good, then 88% for 3-5 reps
Close Grip Floor Press – 3RM, then -10% for 2 x 3
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Snatch Max Effort – Snatch (Competition Style 3 Attempts)

Clean & Jerk Max Effort – Clean and Jerk (Competition Style 3 Attempts)

Front Squat – 1RM with 5 second pause (RPE 6)

Unilateral KB Overhead Walks – 3 x 25 yd right hand and 25 yard left hand

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

Day 4

High Bar Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 3RM, then -10% for 3
Bench Press – 90% 2 x 2, 93% x 1, work up if feeling good, then 80% for AMRAP
Deadlift from 4″ Blocks – 1RM
Band Leg Curls – 3 x 10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week46,Week47,Week48,Week49″]

Week 46

Day 1

Snatch – 50% x 3, 60% x 3, 70% x 2, 75% 2 x 2, 80% x 1, 85% x 1, 88% x 1, work up allowed 1 miss

Back Squats – 93% 2 x 1, 95% 2 x 1, work up if feeling good, then 78% 2 x 3 2 sec speed pause squats

Deadlift Competition Stance – 85% x 2 90% x 2, 93% x 2, 95% x 1, work up if feeling good

1a. BB Hip Ups – 3 x 10

1b. Band or Cable Pull Throughs – 3 x 10

Bodyweight Lunges – 225 total meters

Day 2

Clean and Jerks – 50% x 3, 60% x 3, 70% x 2, 75% 2 x 2, 80% x 1, 85%x 1, 88% x 1, work up allowed 1 miss
Bench Press – 93% 2 x 1, 95% 2 x 1, work up if feeling good, then 85% for max reps
Close Grip Floor Press – 3RM, then -15% for 2 x 3 (last set 3+)
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Snatch Max Effort – Snatch (Competition Style 3 Attempts)

Clean & Jerk Max Effort – Clean and Jerk (Competition Style 3 Attempts)

Front Squat – 1RM with 5 second pause (RPE 6)

Unilateral KB Overhead Walks – 3 x 25 yd right hand and 25 yard left hand

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

Day 4

High Bar Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 5RM, then -10% for 2×5
Bench Press – 85% x 2 90% x 2, 93% x 2, 95% x 1, work up if feeling good, then 83% for max reps
Deadlift from 4″ Blocks – 3RM, then -10% for 3
Band Leg Curls – 3 x 10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week45,Week46,Week47,Week48″]

Week 45

Day 1

Snatch – 65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, 90% 2 x 1, max

Back Squats – 90% for 2 x 1, 93% 2 x 1, work up if feeling good, then 75% 2 x 3 2 sec speed pause squats

Deadlift Competition Stance – 80% x 3, 85% x 3, 90% 2 x 1, 93% 2 x 1, work up if feeling good

1a. BB Hip Ups – 3 x 10

1b. Band or Cable Pull Throughs – 3 x 10

Bodyweight Lunges – 200 total meters

Day 2

Clean and Jerks – 65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, 90% 2 x 1, max
Bench Press – 90% 2 x 1, 93% 2 x 1, work up if feeling good, then 83% for max reps
Close Grip Floor Press – 3RM, then -15% for 2 x 3 (last set 3+)
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Snatch Max Effort – Snatch (Competition Style 3 Attempts)

Clean & Jerk Max Effort – Clean and Jerk (Competition Style 3 Attempts)

Front Squat – 1RM with 5 second pause (RPE 6)

Unilateral KB Overhead Walks – 3 x 25 yd right hand and 25 yard left hand

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

Day 4

High Bar Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 5RM, then -10% for 2×5
Bench Press – 80% x 3, 85% x 3, 90% 2 x 1, 93% 2 x 1, work up if feeling good, then 80% for max reps
Deadlift from 4″ Blocks – 5RM, then -10% for 5
Band Leg Curls – 3 x 10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week44,Week45,Week46,Week47″]

Week 44

Day 1

Snatch – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% 2 x 1, work up allowed 2 misses

Back Squats – 3RM, then -15% for 2×3 and last set is 3+

Deadlift with Mini Bands (Alternate Stance) – 75% 8 x 1 (work up to RPE 9) (Just Bar weight on this day)

Rear Leg Elevated Split Squats – 4 x 5 each leg

BB Rollouts – 3 x 10

Day 2

Clean and Jerks – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% 2 x 1, work up allowed 2 misses
Front Squat – 1RM with 3 sec pause, then -15% for 2 x 3
Bench Press -1RM with 3 sec pause, then -15% for 2 x 3
Close Grip Floor Press – 5RM, then -10% for 5
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Snatch Max Effort – Max Snatch

Clean & Jerk Max Effort – Max Clean and Jerk

Front Squat with chains (use 5 second eccentric all reps) – 1RM(use 10% of 1RM in chain weight) and regular eccentric speed

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)
Bench Press -65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)
Deadlift from Blocks Bar 1″ Below knees – 1RM, then -15% for 3
DB Leg Curls – 3 x 10
Unilateral Farmers Walks – 3 x 35 yd right hand and 35 yard left hand

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week43,Week44,Week45,Week46″]

Week 43

Day 1

Snatch – 50% x 3, 60% x 3, 70% 2 x 2, 77% x 2, 83% x 1, 85% x 1

Back Squats – 3RM, then -15% for 2×3 and last set is 3+

Deadlift with Mini Bands (Alternate Stance) – 60%+Bands 12 x 1 paused 2 sec at knee (work up <RPE 8-9)

Rear Leg Elevated Split Squats – 4 x 5 each leg

BB Rollouts – 3 x 10

Day 2

Clean and Jerks -50% x 3, 60% x 3, 70% 2 x 2, 77% x 2, 83% x 1, 85% x 1
Front Squat – 1RM with 3 sec pause, then -15% for 2 x 3
Bench Press -1RM with 3 sec pause, then -15% for 2 x 3
Close Grip Floor Press – 5RM, then -10% for 2 x 5 (last set 5+)
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Snatch Max Effort – Snatch Pull x 1 and Snatch x1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 Max

Front Squat with chains (use 5 second eccentric all reps) – 1RM(use 10% of 1RM in chain weight), then -15% for 3

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)

Bench Press -65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)

Deadlift from Blocks Bar 1″ Below knees – 3RM, then -10% for 3

DB Leg Curls – 3 x 10

Unilateral Farmers Walks – 3 x 35 yd right hand and 35 yard left hand

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week42,Week43,Week44,Week45″]

Week 42

Day 1

Snatch – 55% x 3, 65% x 3, 75% x 2, 80% x 2, 85% x 1, 90% 2 x 1 work up allowed 2 misses

Back Squats – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3 no pauses and last set 3+

Deadlift with Mini Bands (Alternate Stance) – 60%+Bands 10 x 1 paused 2 sec at knee (work up RPE 7-8)

Rear Leg Elevated Split Squats – 4 x 5 each leg

BB Rollouts – 3 x 10

Day 2

Clean and Jerks – 55% x 3, 65% x 3, 75% x 2, 80% x 2, 85% x 1, 90% 2 x 1 work up allowed 2 misses
Front Squat – 3RM, then -10% for 3 and then -15% for 3+
Bench Press -3RM, then -10% for 3 and then -15% for 3+
Close Grip Floor Press – 5RM, then -10% for 2 x 5 (last set 5+)
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Snatch Max Effort – Snatch Pull x 2 and Snatch x1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 2 Max

Front Squat with chains (use 5 second eccentric all reps) – 1RM(use 10% of 1RM in chain weight), then -15% for 3

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)

Bench Press -65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)

Deadlift from Blocks Bar 1″ Below knees – 5RM, then -10% for 5

DB Leg Curls – 3 x 10

Unilateral Farmers Walks – 3 x 35 yd right hand and 35 yard left hand

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week41,Week42,Week43,Week44″]

Week 41

Day 1

Snatch – 50% x 3, 60% x 3, 70% x 2, 75% 2 x 2, 80% x 1, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

Back Squats – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3 no pauses and last set 3+

Deadlift with Mini Bands (Alternate Stance) – 60%+Bands 8 x 1 paused 2 sec at knee (work up RPE 7)

Rear Leg Elevated Split Squats – 4 x 5 each leg

BB Rollouts – 3 x 10

Day 2

Clean and Jerks – 50% x 3, 60% x 3, 70% x 2, 75% 2 x 2, 80% x 1, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss
Front Squat – 3RM, then -10% for 3 and then -15% for 3+
Bench Press -3RM, then -10% for 3 and then -15% for 3+
Close Grip Floor Press – 5RM, then -10% for 2 x 5 (last set 5+)
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Snatch Max Effort – Snatch Pull x 1, Snatch x1, Hang Snatch x 1, and OH Squat x 1 Max

Clean & Jerk Max Effort – Clean Pull x 1, Clean x 1, Front Squat x 1, and Jerk x 2 Max

Front Squat with chains (use 5 second eccentric all reps) – 1RM(use 10% of 1RM in chain weight), then -15% for 3

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

Day 4

Back Squat with Belt – 65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)

Bench Press -65% x 8, 75% x 5, 85% x 3, 90% x 1, 88% x 3, 78% x 5+ (Each week add 5-10lbs if all reps and sets are completed the week before)

Deadlift from Blocks Bar 1″ Below knees – 5RM, then -10% for 5

DB Leg Curls – 3 x 10

Unilateral Farmers Walks – 3 x 35 yd right hand and 35 yard left hand

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week40,Week41,Week42,Week43″]

Week 40

Day 1

Clean and Jerk – Work to a 3RM (RPE 8-9), then -10% for 3

Back Squats – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3 no pauses and last set 3+

Deadlift – 70% 6 x 1 paused 2 sec 2″ off floor (work up <90%)

Axle Bar Unilateral RDLs – 3 x 8 each leg

Lunges Bodyweight – 100 total meters

BB Rollouts – 3 x 10

Day 2

Snatch – Work to a 3RM (RPE 8-9), then -10% for 3
Front Squat – 3RM, then -10% for 3 and then -15% for 3+
Bench Press – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3 no pauses and last set 3+
Close Grip Floor Press – 8RM, then -10% for 2 x 8
Rows (BB Bentover, T Bar, or Seated) – 3 x 10

Day 3

Snatch Max Effort – Snatch x 1, and Hang Snatch x 1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 Max

Front Squat – 1RM with 1 second Pause, then -15% for 3

Push Press – 5RM, then -10% for 2 x 5

Day 4

Back Squat with Belt – 8RM, then -10% for 8 and then -15% for 8+

Bench Press – 8RM, then -10% for 8 and then -15% for 8+

Deadlift w/Alternate Stance – 3RM, then -10% for 3

Band Leg Curls – 3 x 15

Band Woodchoppers – 3 x 10 each side

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week39,Week40,Week41,Week42″]

Week 39

Day 1

Clean and Jerk – 55% x 3, 65% x 3, 75% 3 x 3, then work to a 3RM RPE 8

Back Squats – 5 x 5 with last set max reps (if completed all reps week 2, add 5-10lb)

Deadlift – 70% 12 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <88%)

Axle Bar Unilateral RDLs – 3 x 8 each leg

Lunges Bodyweight – 150 total meters

BB Rollouts – 3 x 10

Day 2

Snatch – 55% x 3, 65% x 3, 75% 3 x 3, then work to a 3RM RPE 8
Front Squat – 5RM, then -10% for 5 and then -15% for 5+
Bench Press – 5 x 5 with last set max reps (if completed all reps week 2, add 5-10lb)
Close Grip Floor Press – 10RM, then -10% for 2 x 10
Rows (BB Bentover, T Bar, or Seated) – 3 x 10

Day 3

Snatch Max Effort – Snatch Pull x 1, Snatch x1, and Hang Snatch x 1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 2 Max

Front Squat – 1RM with 3 second Pause, then -15% for 3, and then -15% for max reps

Push Press – 5RM, then -10% for 2 x 5

Day 4

Back Squat with Belt – 10RM, then -10% for 10 and then -15% for 10+

Bench Press – 10RM, then -10% for 10 and then -15% for 10+

Deadlift w/Alternate Stance – Pull to knee, lower w 3 sec eccentric, & full rep 3RM, then -10% for 2 x 3

Band Leg Curls – 3 x 15

Band Woodchoppers – 3 x 10 each side

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week38,Week39,Week40,Week41″]

Week 38

Day 1

Clean and Jerk – 53% x 3, 63% x 3, 73% 3 x 3, then work to a 3RM RPE 7-8

Back Squats – 5 x 5 with last set max reps (if completed all reps week 1, add 5-10lb)

Deadlift – 70% 10 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <85%)

Axle Bar Unilateral RDLs – 3 x 8 each leg

Lunges Bodyweight – 125 total meters

BB Rollouts – 3 x 10

Day 2

Snatch – 53% x 3, 63% x 3, 73% 3 x 3, then work to a 3RM RPE 7-8
Front Squat – 5RM, then -10% for 5 and then -15% for 5+
Bench Press – 5 x 5 with last set max reps (if completed all reps week 1, add 5-10lb)
Close Grip Floor Press – 10RM, then -10% for 2 x 10
Rows (BB Bentover, T Bar, or Seated) – 3 x 10

Day 3

Snatch Max Effort – Snatch Pull x 1, Snatch x1, and Hang Snatch x 1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 2 Max

Front Squat – 1RM with 5 second Pause, then -15% for 3, and then -15% for max reps

Push Press – 5RM, then -10% for 2 x 5

Day 4

Back Squat with Belt – 10RM, then -10% for 10 and then -15% for 10+

Bench Press – 10RM, then -10% for 10 and then -15% for 10+

Deadlift w/Alternate Stance – Pull to knee, lower w 3 sec eccentric, & full rep 3RM, then -10% for 2 x 3

Band Leg Curls – 3 x 15

Band Woodchoppers – 3 x 10 each side

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week37,Week38,Week39,Week40″]

Week 37

Day 1

Clean and Jerk – 50% x 3, 60% x 3, 70% 3 x 3, then work to a 3RM RPE 7-8

Back Squats – 5 x 5 with last set max reps (start with 80% of 1RM and then progress)

Deadlift – 70% 8 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <83%)

Axle Bar Unilateral RDLs – 3 x 8 each leg

Lunges Bodyweight – 100 total meters

BB Rollouts – 3 x 10

Day 2

Snatch – 50% x 3, 60% x 3, 70% 3 x 3, then work to a 3RM RPE 7-8
Front Squat – 5RM, then -10% for 5 and then -15% for 5+
Bench Press – 5 x 5 with last set max reps (start with 80% of 1RM and then progress)
Close Grip Floor Press – 10RM, then -10% for 2 x 10
Rows (BB Bentover, T Bar, or Seated) – 3 x 10

Day 3

Snatch Max Effort – Snatch Pull x 1, Snatch x1, Hang Snatch x 1, and OH Squat x 1 Max

Clean & Jerk Max Effort – Clean Pull x 1, Clean x 1, Front Squat x 1, and Jerk x 2 Max

Front Squat – 1RM with 5 second Pause, then -15% for 3, and then -15% for max reps

Push Press – 5RM, then -10% for 2 x 5

Day 4

Back Squat with Belt – 10RM, then -10% for 10 and then -15% for 10+

Bench Press – 10RM, then -10% for 10 and then -15% for 10+

Deadlift w/Alternate Stance – Pull to knee, lower w 3 sec eccentric, & full rep 3RM, then -10% for 2 x 3

Band Leg Curls – 3 x 15

Band Woodchoppers – 3 x 10 each side

Planks w/Band Lat Pulls – 3 x 20-30 sec each side

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week36,Week37,Week38,Week39″]

Week 36

Day 1

Snatch – Snatch Max but no misses

Clean & Jerk – Work up to Clean & Jerk opener

Back Squat with Belt – Work up to Opener 2 x 1

Deadlift Competition Stance – Work up to Opener 1 x 1

Day 2

Front Squat with Belt – 1RM paused 10 seconds 5 RPE

Bench Press – Opener 2 x 1

Rows (Seated, T-Bar, or Bentover) – 3 x 10

Day 3

Snatch Max Effort – Max Snatch

Clean & Jerk Max Effort – Max Clean & Jerk

Day 4

Back Squat – Max Squat

Bench Press – Max Bench

Max Effort Deadlift – Max Deadlift

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week35,Week36,Week37,Week38″]

Week 35

Day 1

Snatch – 90% for 3 x 1(have to hit 3 singles), then max out allowed 1 miss

Clean & Jerk – 90% for 3 x 1(have to hit 3 singles), then max out allowed 1 miss

Back Squat with Belt – 93% 2 x 1, 95% 1 x 1, work up if feeling good, then 78% 1 x 3 speed paused squats

Deadlift Competition Stance – 90% 1 x 2, 93% 1 x 1, work up if feeling good

Day 2

Front Squat with Belt – 1RM paused 7 seconds 10 RPE

Bench Press – 93% 2 x 1, 95% 1 x 1, work up if feeling good, then 88% for 3-5 reps

Axle Bar Floor Presses with 50lb of Chains – 90% of 5RM for 3 x 5

Rows (Seated, T-Bar, or Bentover) – 3 x 10

Day 3

Snatch Max Effort -Snatch (competition style 3 attempts)

Clean & Jerk Max Effort -Clean & Jerk (competition style 3 attempts)

Snatch Pulls from Blocks – OFF

Day 4

Back Squat with Belt – Take 90% for 5RM for 2 x 5

Bench Press – Take 90% for 3RM for 2 x 3

Max Effort Deadlift – 2″ Deficit 1RM

BB Elevated Hip Thrusts with band around knees – 4 x 6

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week34,Week35,Week36,Week37″]

Week 34

Day 1

Snatch – 50% 1 x 3, 60% 1 x 3, 70% 1 x 2, 75% 2 x 2, 80% 1 x 1, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

Clean & Jerk – 50% 1 x 3, 60% 1 x 3, 70% 1 x 2, 75% 2 x 2, 80% 1 x 1, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

Back Squat with Belt – 93% 2 x 1, 95% 2 x 1, work up if feeling good, then 78% 2 x 3

2 sec speed pause squats

Deadlift Competition Stance – 85% 1 x 2, 90% 1 x 2, 93% 1 x 2, 95% 1 x 1, work up if feeling good

Conditioning:

400M Walking Lunges

Day 2

Front Squat with Belt – 1RM paused 10 seconds 7 RPE

Bench Press – 93% 2 x 1, 95% 2 x 1, work up if feeling good, then 85% for max reps

Axle Bar Floor Presses with 50lb of Chains – 5RM, then -10% for 2 x 5

Rows (Seated, T-Bar, or Bentover) – 3 x 10

Day 3

Snatch Max Effort -Snatch (competition style 3 attempts)

Clean & Jerk Max Effort -Clean & Jerk (competition style 3 attempts)

Snatch Pulls from Blocks – 105% 3 x 3 working up ea set

Day 4

Back Squat with Belt – 5RM, then -10% for 2 x 5

Bench Press -80% 5 x 3 last set is 3+

Max Effort Deadlift – 4″ Blocks 1RM, then -15% for 3

BB Elevated Hip Thrusts with band around knees – 4 x 6

400m Walking Lunge Steps

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week33,Week34,Week35,Week36″]

Week 33

Day 1

Snatch – 65% 1 x 3, 75% 1 x 2, 85% 1 x 1, 70% 1 x 3, 80% 1 x 2, 85% 1 x 1, 90% 2 x 1, max

Clean & Jerk – 65% 1 x 3, 75% 1 x 2, 85% 1 x 1, 70% 1 x 3, 80% 1 x 2, 85% 1 x 1, 90% 2 x 1, max

Back Squat with Belt – 90% for 2 x 1, 93% 2 x 1, work up if feeling good, then 75% 2 x 3 2 sec speed pause squats

Deadlift Competition Stance – 80% 1 x 3, 85% 1 x 3, 90% 2 x 1, 93% 2 x 1, work up if feeling good

Conditioning:

400M Walking Lunges

Day 2

Front Squat with Belt – 1RM paused 10 seconds 7 RPE

Bench Press – 90% 2 x 1, 93% 2 x 1, work up if feeling good, then 83% for max reps

Axle Bar Floor Presses with 50lb of Chains – 5RM, then -10% for 2 x 5

Rows (Seated, T-Bar, or Bentover) – 3 x 10

Day 3

Snatch Max Effort -Snatch (competition style 3 attempts)

Clean & Jerk Max Effort -Clean & Jerk (competition style 3 attempts)

Snatch Pulls from Blocks – 105% 3 x 3 working up ea set

Day 4

Back Squat with Belt – 5RM, then -10% for 2 x 5

Bench Press – 75% 5 x 5 last set is 5+

Max Effort Deadlift – 4″ Blocks 3RM, then -10% for 3

BB Elevated Hip Thrusts with band around knees – 4 x 6

400m Walking Lunge Steps

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week32,Week33,Week34,Week35″]

Week 32

Day 1

Clean & Jerk – 55% 1 x 3, 65% 1 x 3, 78% 1 x 2, 83% 1 x 2, 88% 1 x 1, 90% 2 x 1, work up allowed 2 misses

P. Cleans from Blocks with Bar at Knees – 80% for 2 x 3 then 3RM

Back Squat with Belt – 3RM, then -10% for 3

Bench Press – 3RM, then -15% for 2 x 3(last set is 5+)

Deadlift – 70% 8 x 1 off floor (work up)

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat work up to 70% of Snatch

Snatch – 55% 1 x 3, 65% 1 x 3, 78% 1 x 2, 83% 1 x 2, 88% 1 x 1, 90% 2 x 1, work up allowed 2 misses

No Hook and No Feet Snatch – max single

Front Squat with Belt – 3RM, then -10% for 3

Push Presses – 3RM

Upper Muscluar Imbalance 2

1a. Plate Lateral Raises – 3 x 10

1b. Bentover Rows – 3 x 5

1c. KB High Pulls – 3 x 10 (lower slower than the concentric)

Day 3

Snatch Max Effort – Snatch Max

Clean & Jerk Max Effort -Clean and Jerk Max

Muscle Snatches – 3 x 5

Day 4

Back Squat with Belt – 83% for 2 x 5 last set is 5+

Jerk Recoveries – 3RM, then -10% for 3

Bench Press -5RM, then -15% for 2 x 5

Deadlift Paused at mid shin – 3RM(1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused

BB Elevated Hip Thrusts – 3 x 8 ea

Lunges 200-400m

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week31,Week32,Week33,Week34″]

Week 31

Day 1

Clean & Jerk – 50% 1 x 3, 60% 1 x 3, 70% 2 x 2, 77% 1 x 2, 83% 1 x 1, 85% 1 x 1

P. Cleans from Blocks with Bar at Knees – 73% for 3 x 3

Back Squat with Belt – 3RM(1st rep paused 1 sec), then -10% for 2 x 3 not paused

Bench Press – 3RM, then -15% for 2 x 3(last set is 5+)

Deadlift – 70% 12 x 1 paused 2 sec at knee (work up <90%)

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat work up to 80% of Snatch

Snatch – 50% 1 x 3, 60% 1 x 3, 70% 2 x 2, 77% 1 x 2, 83% 1 x 1, 85% 1 x 1

No Hook and No Feet Snatch – 65% 1 x 3, 75% 2 x 2, 80% 1 x 1

Front Squat with Belt – 3RM(1st rep paused 1 sec), then -10% for 2 x 3 not paused

Push Presses – 3RM, then -10% for 2 x 3

Upper Muscluar Imbalance 2

1a. Plate Lateral Raises – 3 x 10

1b. Bentover Rows – 3 x 5

1c. KB High Pulls – 3 x 10 (lower slower than the concentric)

Day 3

Snatch Max Effort – Snatch Max

Clean & Jerk Max Effort -Clean and Jerk Max

Muscle Snatches – 3 x 5

Day 4

Back Squat with Belt – 80% for 3 x 5 with last set 5+

Jerk Recoveries – 3RM, then -10% for 3

Bench Press -5RM, then -15% for 2 x 5

Deadlift Paused at mid shin – 3RM(1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused

BB Elevated Hip Thrusts – 3 x 8 ea

Lunges 200-400m

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week30,Week31,Week32,Week33″]

Week 30

Day 1

Clean & Jerk – 55% 1 x 3, 65% 1 x 3, 75% 1 x 2, 80% 1 x 2, 85% 1 x 1, 90% 2 x 1 work up allowed 2 misses

P. Cleans from Blocks with Bar at Knees – 78% for 3 x 3 then 3RM

Back Squat with Belt – 3RM(1st rep paused 3 sec), then -10% for 2 x 3 not paused

Bench Press – 3RM, then -15% for 2 x 3(last set is 5+)

Deadlift – 70% 10 x 1 paused 2 sec 2″ at knee & 2 sec at mid thigh (work up <88%)

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat work up to 78% of Snatch

Snatch – 55% 1 x 3, 65% 1 x 3, 75% 1 x 2, 80% 1 x 2, 85% 1 x 1, 90% 2 x 1 work up allowed 2 misses

No Hook and No Feet Snatch – 65% for 2 x 3, 75% 2 x 2, 80% 1 x 2, work up to max double

Front Squat with Belt – 3RM(1st rep paused 3 sec), then -10% for 2 x 3 not paused

Push Presses – 3RM, then -10% for 2 x 3

Upper Muscluar Imbalance 2

1a. Plate Lateral Raises – 3 x 10

1b. Bentover Rows – 3 x 5

1c. KB High Pulls – 3 x 10 (lower slower than the concentric)

Day 3

Snatch Max Effort – Snatch Pull x 1 and Snatch x1 Max

Clean & Jerk Max Effort -Clean x 1, Front Squat x 1, and Jerk x 1 Max

Muscle Snatches – 3 x 5

Day 4

Back Squat with Belt – 77% for 5 x 5 with last set 5+

Jerk Recoveries – 3RM, then -10% for 3

Bench Press -5RM, then -15% for 2 x 5

Deadlift Paused at mid shin – 3RM(1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused

BB Elevated Hip Thrusts – 3 x 8 ea

Lunges 200-400m

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week29,Week30,Week31,Week32″]

Week 29

Day 1

Clean & Jerk – 50% 1 x 3, 60% 1 x 3, 70% 1 x 2, 75% 2 x 2, 80% 1 x 1, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

P. Cleans from Blocks with Bar at Knees – 75% for 3 x 3 then 3RM

Back Squat with Belt – 3RM(1st rep paused 3 sec), then -10% for 2 x 3 not paused

Bench Press – 3RM, then -15% for 2 x 3(last set is 5+)

Deadlift – 70% 8 x 1 paused 2 sec 2″ at knee & 2 sec at mid thigh (work up <85%)

Day 2

Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat work up to 75% of Snatch

Snatch – 50% 1 x 3, 60% 1 x 3, 70% 1 x 2, 75% 2 x 2, 80% 1 x 1, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

No Hook and No Feet Snatch – 65% for 2 x 3, 75% 2 x 2, work to max single no misses

Front Squat with Belt – 3RM(1st rep paused 3 sec), then -10% for 2 x 3 not paused

Push Presses – 3RM, then -10% for 2 x 3

Upper Muscluar Imbalance 2

1a. Plate Lateral Raises – 3 x 10

1b. Bentover Rows – 3 x 5

1c. KB High Pulls – 3 x 10 (lower slower than the concentric)

Day 3

Snatch Max Effort – Snatch Pull x 1, Snatch x1, and OH Squat x 1 Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 2, and Jerk x 1 Max

Muscle Snatches – 3 x 5

Day 4

Back Squat with Belt – 75% for 5 x 5 with last set 5+

Jerk Recoveries – 3RM, then -10% for 3

Bench Press -5RM, then -15% for 2 x 5

Deadlift Paused at mid shin – 3RM(1st 2 reps paused 3 sec), then -10% for 2 x 3 not paused

BB Elevated Hip Thrusts – 3 x 8 ea

Lunges 200-400m

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week28,Week29,Week30,Week31″]

Week 28

Day 1

Clean & Jerk – 55% 1 x 3, 65% 1 x 3, 75% 1 x 3, 80% 1 x 2, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

No Hook and No Feet Clean – max single

Back Squat with Belt – 5RM, then -10% for 5+

Bench Press – 5RM, then -15% for 2 x 5(last set is 5+)

Deadlift – 70% 6 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <90%)

Upper Muscular Imbalance 2

1a. Weighted Push-Ups – 3 x 10

1b. KB Bat Wing Rows – 3 x 10 w/ 2 sec pause

2c. KB High Pulls – 3 x 10 (lower slower than you pull up)

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat work up to 70% of Snatch

Snatch – 55% 1 x 3, 65% 1 x 3, 75% 1 x 3, 80% 1 x 2, 85% 1 x 1, 88% 1 x 1, work up allowed 1 miss

Snatch from High Blocks (Power Position) – 3RM(no misses 8 RPE), then -10% for 2 x 3

Front Squat with Belt – 1RM paused 3 seconds, then -20% for 3 not paused

Snatch Pulls – OFF

Day 3

Snatch Max Effort – High Hang Snatch to Snatch Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 Max

OH Squat Variation Max Effort – 1RM with 3 sec pause

Unilateral Farmer’s Carry – 4 x 30 yd ea arm

Day 4

Back Squat with Belt -8RM, then -15% for 8

Jerk Recoveries – 5RM, then -10% for 5

Bench Press -8RM, then -15% for 8

Clean Deadlift Paused at mid shin – 5RM(1st rep paused 1 sec), then -10% for 2 x 5 not paused

BB Lunges – 3 x 8 ea leg 8 RPE

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week27,Week28,Week29,Week30″]

Week 27

Day 1

Clean & Jerk -50% 1 x 3, 60% 1 x 3, 65% 2 x 3, 72% 1 x 2, 80% 1 x 1, 83% 1 x 1

No Hook and No Feet Clean -65% 1 x 3, 75% 2 x 2, 80% 1 x 1

Back Squat with Belt – 5RM(1st rep paused 1 sec), then -15% not paused for 5+

Bench Press – 5RM, then -15% for 2 x 5(last set is 5+)

Deadlift – 70% 12 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <88%)

Upper Muscular Imbalance 2

1a. Weighted Push-Ups – 3 x 10

1b. KB Bat Wing Rows – 3 x 10 w/ 2 sec pause

2c. KB High Pulls – 3 x 10 (lower slower than you pull up)

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat work up to 80% of Snatch

Snatch – 50% 1 x 3, 60% 1 x 3, 65% 2 x 3, 72% 1 x 2, 80% 1 x 1, 83% 1 x 1

Snatch from High Blocks (Power Position) – 3RM(no misses 8 RPE), then -10% for 2 x 3

Front Squat with Belt – 1RM paused 3 seconds, then -20% for 3 not paused

Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric

Day 3

Snatch Max Effort – 3 Position Snatch Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 Max

OH Squat Variation Max Effort – 1RM with 3 sec pause, then -20% for 3 reps not paused

Unilateral Farmer’s Carry – 4 x 30 yd ea arm

Day 4

Back Squat with Belt -8RM, then -15% for 4 x 8

Jerk Recoveries – 5RM, then -10% for 5

Bench Press -8RM, then -15% for 2 x 8

Clean Deadlift Paused at mid shin – 5RM(1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused

BB Lunges – 3 x 8 ea leg 8 RPE

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week26,Week27,Week28,Week29″]

Week 26

Day 1

Clean & Jerk -55% 1 x 3, 65% 1 x 3, 75% 2 x 3, 80% 2 x 2, 85% 1 x 1, 88% 1 x 1

No Hook and No Feet Clean -65% 2 x 3, 75% 2 x 2, 80%1 x 2, work up to max double

Back Squat with Belt – 5RM(1st rep paused 3 sec), then -15% not paused for 3 x 5 (last set is 5+)

Bench Press – 5RM, then -15% for 2 x 5(last set is 5+)

Deadlift – 70% 10 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <85%)

Upper Muscular Imbalance 2

1a. Weighted Push-Ups – 3 x 10

1b. KB Bat Wing Rows – 3 x 10 w/ 2 sec pause

2c. KB High Pulls – 3 x 10 (lower slower than you pull up)

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat work up to 78% of Snatch

Snatch – 55% 1 x 3, 65% 1 x 3, 75% 2 x 3, 80% 2 x 2, 85% 1 x 1, 88% 1 x 1

Snatch from High Blocks (Power Position) – 3RM(no misses 8 RPE), then -10% for 2 x 3

Front Squat with Belt – 1RM paused 5 seconds, then -20% for 3 not paused

Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric

Day 3

Snatch Max Effort – 3 Position Snatch Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 2 Max

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused

Unilateral Farmer’s Carry – 4 x 30 yd ea arm

Day 4

Back Squat with Belt – 10RM, then -15% for 3 x 10

Jerk Recoveries – 5RM, then -10% for 5

Bench Press – 10RM, then -15% for 2 x 10

Clean Deadlift Paused at mid shin – 5RM(1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused

BB Lunges – 3 x 8 ea leg 8 RPE

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week25,Week26,Week27,Week28″]

Week 25

Day 1

Clean & Jerk – 50%1 x 3, 60% 1 x 3, 70% 2 x 3, 77% 1 x 2, 82% 1 x 1, 85% 1 x 1

No Hook and No Feet Clean – 65% 2 x 3, 75% 2 x 2, work to max single but no misses

Back Squat with Belt – 5RM(1st rep paused 3 sec), then -15% not paused for 2 x 5 (last set is 5+)

Bench Press – 5RM, then -15% for 2 x 5(last set is 5+)

Deadlift – 70% 8 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <83%)

Upper Muscular Imbalance 2

1a. Weighted Push-Ups – 3 x 10

1b. KB Bat Wing Rows – 3 x 10 w/ 2 sec pause

2c. KB High Pulls – 3 x 10 (lower slower than you pull up)

Day 2

 

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat work up to 75% of Snatch

Snatch – 50% 1 x 3, 60% 1 x 3, 70% 2 x 3, 77% 1 x 2, 82% 1 x 1, 85% 1 x 1

Snatch from High Blocks (Power Position) – 3RM(no misses 8 RPE), then -10% for 2 x 3

Front Squat with Belt – 1RM paused 5 seconds, then -20% for 3 not paused

Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric

Day 3

Snatch Max Effort – 3 Position Snatch Max

Clean & Jerk Max Effort – Clean x 1, Front Squat x 2, and Jerk x 2 Max

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused

Unilateral Farmer’s Carry – 4 x 30 yd ea arm

Day 4

 

Back Squat with Belt – 10RM, then -15% for 2 x 10

Jerk Recoveries – 5RM, then -10% for 5

Bench Press – 10RM, then -15% for 2 x 10

Clean Deadlift Paused at mid shin – 5RM(1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused

BB Lunges – 3 x 8 ea leg 8 RPE

[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week24,Week25,Week26,Week27″]

Week 24

Day 1

Snatch – Snatch max but no misses
Clean & Jerk – Work up to Clean & Jerk opener
Back Squat with Belt – 3RM, then -10% for 3
Bench Press – 90% of 3RM for 3
Upper Muscular Imbalance 1: Off

Day 2

Power Snatch – 70% for 3 sets of 1
Power Clean and Jerk – 70% for 3 sets of 1
Front Squat with Belt – 1RM
Dynamic Deadlifts – Work up to 85% for 2 sets of 1
Elevated Suitcase Deadlifts – Off

Day 3

Snatch Max Effort – Max Snatch
Clean & Jerk Max Effort – Max Clean and Jerk
High Bar Back Squat with Belt – Off

Day 4

Max Back Squat
Max Bench Press
Max Deadlift
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week23,Week24,Week25,Week26″]

Week 23

Day 1

Snatch – 90% for 3×1 (have to hit 3 singles), then max out (allowed 1 miss)
Clean & Jerk – 90% for 3×1 (have to hit 3 singles), then max out (allowed 1 miss)
Back Squat with Belt – 3RM, then -10% for 3
Bench Press – 1RM (paused 1 sec)
Upper Muscular Imbalance 1
1a. Chest to Bar Pullups – 3 sets x submaximal reps
1b. KB Swinging Rows – 3 x 10

Day 2

No Feet Snatch – 1RM (allowed 1 miss)
No Hook Clean – 1RM (allowed 1 miss)
Front Squat with Belt – 1RM (paused 1 sec)
Dynamic Deadlifts with mini-bands – start at 60% + Bands for 12 x 1 EMOM (work up but no misses)
Elevated Suitcase Deadlifts – Off

Day 3

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused

Day 4

Front Squat with Belt – Take 90% for 5RM for 2 x 5
Closegrip Bench – 1RM (no bands)
Max Effort Deadlift from 2″ Deficit – 1RM
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week22,Week23,Week24,Week25″]

Week 22

Day 1

Snatch – 50% x 3, 60% x 3, 70% x 2, 75% for 2 sets of 2, 80% x 1, 85% x 1, 88% x 1, work up (allowed 1 miss)
Clean & Jerk – 50% x 3, 60% x 3, 70% x 2, 75% for 2 sets of 2, 80% x 1, 85% x 1, 88% x 1, work up (allowed 1 miss)
Back Squat with Belt – 3RM, then -10% for 2 x 3
Bench Press – 3RM, then -10% for 2 x 3 and -20% for as many reps as possible (do at least 3)
Upper Muscular Imbalance 1
1a. Chest to Bar Pullups – 3 sets x submaximal reps
1b. KB Swinging Rows – 3 x 10

Day 2

No Feet Snatch – 68% 2×2+2, 78%, 1×2+2, 83% 1×1+1, work up no misses
No Hook Clean – 68% 2×2+2, 78%, 1×2+2, 83% 1×1+1, work up no misses
Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
Dynamic Deadlifts with mini-bands – start at 60% + Bands for 10 x 1 EMOM (work up but no misses)
Elevated Suitcase Deadlifts – 3 x 8 each side

Day 3

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused

Day 4

Front Squat with Belt – 5RM, then -10% for 2 x 5
Closegrip Bench with Mini Bands – 3RM, then -10% for 3, and then -15% for as many reps as possible
Max Effort Deadlift from 4″ Blocks – 3RM, and then -15% for as many reps as possible (all paused on blocks)
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week21,Week22,Week23,Week24″]

Week 21

Day 1

Snatch – 65% for 3, 75% for 2, 85% for 1, 70% for 3, 80% for 2, 85% x 1, 90% for 2 sets of 1, max
Clean & Jerk – 65% for 3, 75% for 2, 85% for 1, 70% for 3, 80% for 2, 85% x 1, 90% for 2 sets of 1, max
Back Squat with Belt – 3RM, then -10% for 2 x 3
Bench Press – 3RM, then -10% for 2 x 3 and -20% for as many reps as possible (do at least 3)
Upper Muscular Imbalance 1
1a. Chest to Bar Pullups – 3 sets x submaximal reps
1b. KB Swinging Rows – 3 x 10

Day 2

No Feet Snatch – 65% 2×2+2, 75%, 1×2+2, 80% 1×1+1, work up no misses
No Hook Clean – 65% 2×2+2, 75%, 1×2+2, 80% 1×1+1, work up no misses
Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
Dynamic Deadlifts with mini-bands – start at 60% + Bands for 8 x 1 EMOM (work up but no misses)
Elevated Suitcase Deadlifts – 3 x 8 each side

Day 3

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
High Bar Back Squat with Belt – 1RM (paused 5 sec), then -20% for 3 not paused

Day 4

Front Squat with Belt – 5RM, then -10% for 2 x 5
Closegrip Bench with Mini Bands – 3RM, then -10% for 3, and then -20% for as many reps as possible
Max Effort Deadlift from 6″ Blocks – 5RM, and then -15% for as many reps as possible (all paused on blocks)
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week20,Week21,Week22,Week23″]

Week 20

Day 1

Clean & Jerks – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% for 2 sets of 1, work up (allowed 2 misses)
Power Cleans from Blocks with Bar at Knees – 80% for 2 x 3, then 3RM
High Bar Back Squat with Belt – 3RM, then -10% for 3
Bench Press – 5RM, then -10% for 5, and then -15% for as many reps as possible
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat with Belt – 3RM, then -10% for 3
Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 70% of Snatch
Snatch – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% for 2 sets of 1, work up (allowed 2 misses)
Power Snatch from Blocks with Bar at Knees – 80% for 2 x 3, then 3RM
BB Elevated Hip Thrusts – 4 x 6
Core Muscular Imbalance: One arm OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

High Bar Back Squat – 1RM
Deadlift Paused at mid shin – 3RM(1st rep paused 1 sec), then -10% for 2 x 3 not paused
Closegrip Bench Press – 3RM, then -10% for 3 and -15% for as many reps as possible
Upper Muscular Imbalance 2
2a. Bentover Rows – 3 sets x 5 reps
2b. Z Press with a BB or DB – 3-4 sets of 8 reps
2c. KB High Pulls – 3-4 sets x 8 (lower more slowly than you pull up)

Day 4

Snatch Max Effort – Max Snatch
Clean & Jerk Max Effort – Max Clean & Jerk
Back Squat with Belt – 88% for 2 x 5 with last set as many reps as possible (do at least 5 and leave one in the tank)
Kang Squats – Start with weight from 3rd set of last week – do 3 x 6, increase weight 5lb each set
Push Presses – 3RM
Conditioning: 200M – 400M Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19,Week20,Week21,Week22″]

Week 19

Day 1

Clean & Jerks – 50% x 3, 60% x 3, 70% for 2 sets of 2, 77% x 2, 83% x 1, 85% x 1
Power Cleans from Blocks with Bar at Knees – 73% for 3 x 3
High Bar Back Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Bench Press – 5RM, then -10% for 2 x 5, and then -15% for as many reps as possible
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 80% of Snatch
Snatch – 50% x 3, 60% x 3, 70% for 2 sets of 2, 77% x 2, 83% x 1, 85% x 1
Power Snatch from Blocks with Bar at Knees – 73% for 3 x 3
BB Elevated Hip Thrusts – 4 x 6
Core Muscular Imbalance: One arm OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

High Bar Back Squat – 1RM, then -15% for 3, then -25% for 5
Deadlift Paused at mid shin – 3RM(1st 2 reps paused 1 sec), then -10% for 2 x 3 not paused
Closegrip Bench Press – 3RM, then -10% for 3 and -15% for as many reps as possible
Upper Muscular Imbalance 2
2a. Bentover Rows – 3 sets x 5 reps
2b. Z Press with a BB or DB – 3-4 sets of 8 reps
2c. KB High Pulls – 3-4 sets x 8 (lower more slowly than you pull up)

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 1 – Max
Clean & Jerk Max Effort – Clean Pull x 1, Clean x 1, and Jerk x 1 – Max
Back Squat with Belt – 83% for 3 x 5 with last set as many reps as possible (do at least 5 and leave one in the tank)
Kang Squats – Start with weight from 3rd set of last week – do 3 x 6, increase weight 5lb each set
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M – 400M Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week18,Week19,Week20,Week21″]

Week 18

Day 1

Clean & Jerks – 55% x 3, 65% x 3, 75% x 2, 80% x 2, 85% x 1, 90% for 2 sets of 1, work up (allowed 2 misses)
Power Cleans from Blocks with Bar at Knees – 78% for 3 x 3, then 3RM
High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press – 5RM, then -10% for 2 x 5, and then -15% for as many reps as possible
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 78% of Snatch
Snatch – 55% x 3, 65% x 3, 75% x 2, 80% x 2, 85% x 1, 90% for 2 sets of 1, work up (allowed 2 misses)
Power Snatch from Blocks with Bar at Knees – 78% for 3 x 3, then 3RM
BB Elevated Hip Thrusts – 4 x 6
Core Muscular Imbalance: One arm OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

High Bar Back Squat – 1RM, then -20% for 3, then -30% for 5
Deadlift Paused at mid shin – 3RM(1st 2 reps paused 3 sec), then -10% for 2×3 not paused
Closegrip Bench Press – 3RM, then -10% for 3 and -20% for as many reps as possible
Upper Muscular Imbalance 2
2a. Bentover Rows – 3 sets x 5 reps
2b. Z Press with a BB or DB – 3-4 sets of 8 reps
2c. KB High Pulls – 3-4 sets x 8 (lower more slowly than you pull up)

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 2 – Max
Clean & Jerk Max Effort – Clean Pull x 1, Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Back Squat with Belt – 83% for 5 x 5 with last set as many reps as possible (do at least 5 and leave one in the tank)
Kang Squats – Start with weight from 3rd set of last week – do 4 x 6, increase weight 5lb each set
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M – 400M Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week17,Week18,Week19,Week20″]

Week 17

Day 1

Clean & Jerks – 50% x 3, 60% x 3, 70% x 2, 75% for 2 sets of 2, 80% x 1, 85% x 1, 88% x 1, work up (allowed 1 miss)
Power Cleans from Blocks with Bar at Knees – 75% for 3 x 3, then 3RM
High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press – 5RM, then -10% for 2 x 5, and then -15% for as many reps as possible
Conditioning: 200M Lunges (bodyweight only)

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Warm Up with OH Squat Variations – Heaving Snatch Balance & 1 OH Squat – work up to 75% of Snatch
Snatch – 50% x 3, 60% x 3, 70% x 2, 75% for 2 sets of 2, 80% x 1, 85% x 1, 88% x 1, work up (allowed 1 miss)
Power Snatch from Blocks with Bar at Knees – 75% for 3 x 3, then 3RM
BB Elevated Hip Thrusts – 4 x 6
Core Muscular Imbalance: One arm OH Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

High Bar Back Squat – 1RM, then -20% for 3
Deadlift Paused at mid shin – 3RM(1st 2 reps paused 3 sec), then -10% for 2×3 not paused
Closegrip Bench Press – 3RM, then -10% for 3 and -20% for as many reps as possible
Upper Muscular Imbalance 2
2a. Bentover Rows – 3 sets x 5 reps
2b. Z Press with a BB or DB – 3-4 sets of 8 reps
2c. KB High Pulls – 3-4 sets x 8 (lower more slowly than you pull up)

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, and OH Squat x 1 – Max
Clean & Jerk Max Effort – Clean Pull x 1, Clean x 2, Front Squat x 1, and Jerk x 2 – Max
Back Squat with Belt – 80% for 5 x 5 with last set as many reps as possible (do at least 5 and leave one in the tank)
Kang Squats – Start with 35% of Back Squat for 4 x 6, work up each set 5lbs
Push Presses – 3RM, then -10% for 2 x 3
Conditioning: 200M – 400M Lunges (bodyweight only)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week16,Week17,Week18,Week19″]

Week 16

Day 1

High Bar Back Squat with Belt – 5RM, then -10% for as many reps as possible but leave one in the tank
Clean & Jerk – 55% x 3, 65% x 3, 75% for 1 set of 3, 80% for 1 set of 2, 85% x 1, 88% x 1, work up (allowed 1 miss)
Bench Press (Pause 1st and last rep 3 sec) – 8RM, then -10% for 2 x 8
Upper Muscular Imbalance Work 1:
1a. Weighted Pushups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Lunges (bodyweight only)

Day 2

OH Squat Variation Max Effort – 1RM with 3 sec pause
Front Squat with Belt – 1RM paused 3 seconds, then -20% for 3 not paused
Snatch – 55% x 3, 65% x 3, 75% for 1 set of 3, 80% for 1 set of 2, 85% x 1, 88% x 1, work up (allowed 1 miss)
No Hook and No Feet Snatch – Max
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM, then -10% for as many reps as possible
Closegrip Bench Press – 5RM, then -15% for as many reps as possible (do at least 5)
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift Paused at mid shin – 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets x submaximal reps
2b. Dips – 3-4 sets x submaximal reps

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 1, Hang Snatch x 1, and OH Squat x 1 – Max
Clean & Jerk Max Effort – Clean Pull x 1, Clean x 2, Front Squat x 1, and Jerk x 1 – Max
Back Squat with Belt – 8RM, then -15% for 8
RDLs – 3 x 8
Core Muscular Imbalance: Unilateral Farmers’ Carry (When you can carry 45 seconds x 3 sets, move up in weight)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15,Week16,Week17,Week18″]

Week 15

Day 1

High Bar Back Squat with Belt – 5RM (1st rep paused 1 sec), then -10% not paused for as many reps as possible but leave one in the tank
Clean & Jerk – 50% x 3, 60% x 3, 65% for 2 sets of 3, 72% x 2, 80% x 1, 83% x 1
Bench Press (Pause 1st and last rep 3 sec) – 8RM, then -10% for 2 x 8
Upper Muscular Imbalance Work 1:
1a. Weighted Pushups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Lunges (bodyweight only)

Day 2

OH Squat Variation Max Effort – 1RM with 3 sec pause, then -20% for 3 reps not paused
Front Squat with Belt – 1RM paused 3 seconds, then -20% for 3 not paused
Snatch – 50% x 3, 60% x 3, 65% for 2 sets of 3, 72% x 2, 80% x 1, 83% x 1
No Hook and No Feet Snatch – 65% x 3, 75% for 2 sets of 2, 80% x 1
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM (1st rep paused 1 sec), then -10% for as many reps as possible
Closegrip Bench Press – 5RM, then -10% for 5 and -15% for as many reps as possible (do at least 5)
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift Paused at mid shin – 5RM (1st 2 reps paused 1 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets x submaximal reps
2b. Dips – 3-4 sets x submaximal reps

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, and OH Squat x 1 – Max
Clean & Jerk Max Effort – Clean Pull x 1, Clean x 2, Front Squat x 1, and Jerk x 2 – Max
Back Squat with Belt – 8RM, then -10% for 2 x 8
RDLs – 3 x 8
Core Muscular Imbalance: Unilateral Farmers’ Carry (When you can carry 45 seconds x 3 sets, move up in weight)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14,Week15,Week16,Week17″]

Week 14

Day 1

High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% not paused for 3 x 5 (last set do as many reps as possible but leave one in the tank)
Clean & Jerk – 55% x 3, 65% x 3, 75% for 2 sets of 3, 80% for 2 sets of 2, 85% x 1, 88% x 1
Bench Press (Pause 1st and last rep 3 sec) – 10RM, then -10% for 2 x 10
Upper Muscular Imbalance Work 1:
1a. Weighted Pushups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Lunges (bodyweight only)

Day 2

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused
Front Squat with Belt – 1RM paused 5 seconds, then -20% for 3 not paused
Snatch – 55% x 3, 65% x 3, 75% for 2 sets of 3, 80% for 2 sets of 2, 85% x 1, 88% x 1
No Hook and No Feet Snatch – 65% for 2 x 3, 75% for 2 x 2, 80% x 2, work up to max double
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM (1st rep paused 3 sec), then -10% for 3 x 3 (no pause) – last set do as many reps as possible
Closegrip Bench Press – 5RM, then -10% for 5 and -15% for as many reps as possible (do at least 5)
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift Paused at mid shin – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets x submaximal reps
2b. Dips – 3-4 sets x submaximal reps

Day 4

Snatch Max Effort – Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, and OH Squat x 2 – Max
Clean & Jerk Max Effort – Clean Pull x 1, Clean x 2, Front Squat x 2, and Jerk x 2 – Max
Back Squat with Belt – 10RM, then -10% for 2 x 10
RDLs – 3 x 8
Core Muscular Imbalance: Unilateral Farmers’ Carry (When you can carry 45 seconds x 3 sets, move up in weight)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13,Week14,Week15,Week16″]

Week 13

Day 1

High Bar Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% not paused for 2 x 5 (last set do as many reps as possible but leave one in the tank)
Clean & Jerk – 50% x 3, 60% x 3, 70% for 2 sets of 3, 77% x 2, 82% x 1, 85% x 1
Bench Press (Pause 1st and last rep 3 sec) – 10RM, then -10% for 2 x 10
Upper Muscular Imbalance Work 1:
1a. Weighted Pushups – 3 x 8
1b. Bentover Rows – 3 x 8
Conditioning: 200M Lunges (bodyweight only)

Day 2

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused
Front Squat with Belt – 1RM paused 5 seconds, then -20% for 3 not paused
Snatch – 50% x 3, 60% x 3, 70% for 2 sets of 3, 77% x 2, 82% x 1, 85% x 1
No Hook and No Feet Snatch – 65% for 2 sets of 3, 75% for 2 sets of 2, work to max single with no misses
Core Muscular Imbalance: OH Axle Carries (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 3

Front Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 (no pause) – last set do as many reps as possible
Closegrip Bench Press – 5RM, then -10% for 5 and -15% for as many reps as possible (do at least 5)
Push Presses – 5RM, then -10% for 2 x 5
Clean Deadlift Paused at mid shin – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 not paused
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets x submaximal reps
2b. Dips – 3-4 sets x submaximal reps

Day 4

Snatch Max Effort – Snatch Pull x 2, Snatch x 2, Hang Snatch x 1, and OH Squat x 2 – Max
Clean & Jerk Max Effort – Clean Pull x 2, Clean x 2, Front Squat x 2, and Jerk x 2 – Max
Back Squat with Belt – 10RM, then -10% for 2 x 10
RDLs – 3 x 8
Core Muscular Imbalance: Unilateral Farmers’ Carry (When you can carry 45 seconds x 3 sets, move up in weight)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12,Week13,Week14,Week15″]

Week 12

Day 1

Warm Up with OH Squat Variations – Off
Back Squat with Belt – Work up to 85% for 1
Snatch EMOMs – Max Snatch but no misses
Clean and Jerk EMOMs – Work up to Clean and Jerk opener
Bench Press (Competition Grip and Pause) – Work up to 85% of max for 1 rep
Conditioning: Off

Day 2

Warm Up with OH Squat Variations – Off
Front Squat with Belt – Work up to 85% for 1
Bench Press Pause all Reps – (no bands) 65% for for 6 x 3, working up but no misses
Deadlift EMOMs – Off

Day 3: Olympic Lift Testing

Back Squat with Belt – Off
Snatch – Max
Clean & Jerk – Max

Day 4: Powerlifting Testing

Back Squat – Max
Competition Bench – Max
Deadlift – Max
GHDs – 3 x 8
Lunges – Off
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11,Week12,Week13,Week14″]

Week 11

Day 1

Warm Up with OH Squat Variations – Snatch Grip Thruster to OH Squat (paused 3 sec) – Work up to 80% of Snatch
Back Squat with Belt – 1RM (paused 1 sec), then -20% for 4 x 3 not paused
Snatch EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but allowed only 1 miss
Clean and Jerk EMOMs – Start at 70% for 12 sets x 1 rep, working up heavy but allowed only 1 miss
Bench Press (Competition Grip and Pause) – 1RM, then -20% for 4 x 3
Conditioning: Off

Day 2

Warm Up with OH Squat Variations – Work up to 85% of Snatch for 1 rep paused 3 sec
Front Squat with Belt – 1RM (no pause)
Bench Press Pause all Reps (Add Double Mini-Bands) – Start at 50% for 12 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs – Start at 70% for 12 sets of 1, working up heavy but no misses

Day 3

Back Squat with Belt – 1RM, then -20% for 4 x 3
Snatch – Max
Clean & Jerk – Max

Day 4

Closegrip Bench – 3RM, then -10% for 3
1 Board Bench – 3RM
Deadlift Max Effort – 1RM from 2-inch deficit
GHDs – 3 x 8
Lunges – Off
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10,Week11,Week12,Week13″]

Week 10

Day 1

Warm Up with OH Squat Variations – Snatch Grip Thruster to OH Squat (paused 3 sec) – Work up to 78% of Snatch
Back Squat with Belt – 1RM (paused 3 sec), then -20% for 3 x 3 not paused
Snatch EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but allowed only 1 miss
Clean and Jerk EMOMs – Start at 70% for 10 sets x 1 rep, working up heavy but allowed only 1 miss
Bench Press (Competition Grip and Pause) – 1RM, then -20% for 3 x 3
Conditioning: 400M Lunges (bodyweight only)

Day 2

Warm Up with OH Squat Variations – Work up to 83% of Snatch for 1 rep paused 5 sec
Front Squat with Belt – 1RM (paused 3 sec), then -20% for 3 not paused
Bench Press Pause all Reps (Add Double Mini-Bands) – Start at 50% for 10 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs – Start at 70% for 10 sets of 1, working up heavy but no misses

Day 3

Back Squat with Belt – 1RM, then -20% for 3 x 3
Snatch – Max
Clean & Jerk – Max

Day 4

Closegrip Bench – 3RM, then -10% for 3
1 Board Bench – 5RM
Deadlift Max Effort – 1RM from 2-inch Blocks
GHDs – 3 x 8
Lunges – 400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9,Week10,Week11,Week12″]

Week 9

Day 1

Warm Up with OH Squat Variations – Snatch Grip Thruster to OH Squat (paused 5 sec) – Work up to 75% of Snatch
Back Squat with Belt – 1RM (paused 5 sec), then -20% for 2 x 3 not paused
Snatch EMOMs – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Clean and Jerk EMOMs – Start at 70% for 8 sets x 1 rep, working up heavy but no misses
Bench Press (Competition Grip and Pause) – 1RM, then -20% for 2 x 3
Conditioning: 400M Lunges (bodyweight only)

Day 2

Warm Up with OH Squat Variations – Work up to 80% of Snatch for 1 rep paused 5 sec
Front Squat with Belt – 1RM (paused 5 sec), then -20% for 3 not paused
Bench Press Pause all Reps (Add Double Mini-Bands) – Start at 50% for 8 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs – Start at 70% for 8 sets of 1, working up heavy but no misses

Day 3

Back Squat with Belt – 1RM, then -20% for 2 x 3
Snatch Max Effort Complex: Snatch Pull to Snatch – Max
Clean & Jerk Max Effort Complex: Clean and 2 Jerks – Max

Day 4

Closegrip Bench – 3RM, then -10% for 3
1 Board Bench – 5RM
Deadlift Max Effort – 3RM from 2-inch Blocks
GHDs – 3 x 8
Lunges – 400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8,Week9,Week10,Week11″]

Week 8

Day 1

Back Squat with Belt – 3RM (no pause), then -10% for 2 x 3
Snatch (Paused at Knee) EMOMs – Start at 70% for 6 sets of 1 rep, working up heavy but no misses
Clean (Paused at Knee) and Jerk EMOMs – Start at 70% for 6 sets x 1 rep, working up heavy but no misses
Bench Press Paused – 3RM (no pause)
Snatch Pulls – 100% of Snatch for 3 x 3, work up each set
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3 x submaximal reps
2b. Plate Lateral Raises – 3 x 8
2c. KB High Pulls – 3 x 8 (lower more slowly than you pull up)
Conditioning: 200M Lunges (bodyweight only)

Day 2

Heaving Snatch Balance – 1RM (no pause)
Front Squat with Belt – 1RM (no pause)
Bench Press Pause all Reps (Add 25-50lb of Chains) – Start at 60% for 6 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs Paused 2 sec at Knee – Start at 70% for 6 sets of 1, working up heavy but no misses
Core Muscular Imbalance: OH One-Arm Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

Back Squat with Belt – 1RM (no pause)
Snatch Max Effort Complex: Snatch Pull to Snatch – Max
Clean & Jerk Max Effort Complex: Clean to Front Squat and Jerk – Max
Clean Pulls – 100% for 3 x 3

Day 4

OH Squat – 3RM (no pause)
Closegrip Bench – 5RM
1 Board Bench – 1RM, then -20% for 3
Deadlift Max Effort – 1RM from 6-inch Blocks
GHDs – 3 x 8
Lunges – 200m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7,Week8,Week9,Week10″]

Week 7

Day 1

Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 4 x 3 not paused
Snatch (Paused at Knee) EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but no misses
Clean (Paused at Knee) and Jerk EMOMs – Start at 70% for 12 sets x 1 rep, working up heavy but no misses
Bench Press Paused – 3RM (1st rep paused 3 sec), then -10% for 4 x 3 not paused
Snatch Pulls – 100% of Snatch for 3 x 3, work up each set
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3 x submaximal reps
2b. Plate Lateral Raises – 3 x 8
2c. KB High Pulls – 3 x 8 (lower more slowly than you pull up)
Conditioning: 200M Lunges (bodyweight only)

Day 2

Heaving Snatch Balance – 1RM (paused 3 sec)
Front Squat with Belt – 1RM (paused 1 sec), then -20% for 2 x 3 not paused
Bench Press Pause all Reps (Add 25-50lb of Chains) – Start at 60% for 12 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs Paused 2 sec at Knee – Start at 70% for 12 sets of 1, working up heavy but no misses
Core Muscular Imbalance: OH One-Arm Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

Back Squat with Belt – 1RM (paused 1 sec), then -20% for 2 x 3 not paused
Snatch Max Effort Complex: Snatch Pull to Snatch – Max
Clean & Jerk Max Effort Complex: Clean to Front Squat and Jerk – Max
Clean Pulls – 103% for 3 x 3

Day 4

OH Squat – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 reps not paused
Closegrip Bench – 5RM, then -10% for 5
1 Board Bench – 3RM
Deadlift Max Effort – 3RM from 6-inch Blocks
GHDs – 3 x 8
Lunges – 200m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6,Week7,Week8,Week9″]

Week 6

Day 1

Back Squat with Belt – 3RM (1st rep paused 5 sec), then -10% for 3 x 3 not paused
Snatch (Paused at Knee) EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but no misses
Clean (Paused at Knee) and Jerk EMOMs – Start at 70% for 10 sets x 1 rep, working up heavy but no misses
Bench Press Paused – 3RM (1st rep paused 5 sec), then -10% for 3 x 3 not paused
Snatch Pulls – 100% of Snatch for 3 x 3, work up each set
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3 x submaximal reps
2b. Plate Lateral Raises – 3 x 8
2c. KB High Pulls – 3 x 8 (lower more slowly than you pull up)
Conditioning: 200M Lunges (bodyweight only)

Day 2

Heaving Snatch Balance – 1RM (paused 5 sec)
Front Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Bench Press Pause all Reps (Add 25-50lb of Chains) – Start at 60% for 10 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs Paused 2 sec at Knee – Start at 70% for 10 sets of 1, working up heavy but no misses
Core Muscular Imbalance: OH One-Arm Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Snatch Max Effort Complex: Snatch Pull to Snatch to 1 OH Squat – Max
Clean & Jerk Max Effort Complex: Clean Pull to Clean to Front Squat and Jerk – Max
Clean Pulls – 103% for 3 x 3

Day 4

OH Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 reps not paused
Closegrip Bench – 5RM, then -10% for 5
1 Board Bench – 5RM
Deadlift Max Effort – 5RM from 6-inch Blocks
GHDs – 3 x 8
Lunges – 200m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5,Week6,Week7,Week8″]

Week 5

Day 1

Back Squat with Belt – 3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Snatch (Paused at Knee) EMOMs – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Clean (Paused at Knee) and Jerk EMOMs – Start at 70% for 8 sets x 1 rep, working up heavy but no misses
Bench Press Paused – 3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Snatch Pulls – 100% of Snatch for 3 x 3, work up each set
Upper Muscular Imbalance Work 2:
2a. Chest to Bar Pullups – 3 x submaximal reps
2b. Plate Lateral Raises – 3 x 8
2c. KB High Pulls – 3 x 8 (lower more slowly than you pull up)
Conditioning: 200M Lunges (bodyweight only)

Day 2

Heaving Snatch Balance – 1RM (paused 5 sec)
Front Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Bench Press Pause all Reps (Add 25-50lb of Chains) – Start at 60% for 8 sets x 3 reps, working up heavy but no misses
Deadlift EMOMs Paused 2 sec at Knee – Start at 70% for 8 sets of 1, working up heavy but no misses
Core Muscular Imbalance: OH One-Arm Carries with a Fat Grip DB (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Snatch Max Effort Complex: Snatch Pull to Snatch to 1 OH Squat – Max
Clean & Jerk Max Effort Complex: Clean Pull to Clean to Front Squat and Jerk – Max
Clean Pulls – 100% for 3 x 3

Day 4

OH Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 reps not paused
Closegrip Bench – 5RM, then -10% for 5
1 Board Bench – 5RM
Deadlift Max Effort – 5RM from 6-inch Blocks
GHDs – 3 x 8
Lunges – 200m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4,Week5,Week6,Week7″]

Week 4

Day 1

Back Squat with Belt – 5RM (no pause), then -10% for 2 x 5
Snatch (Paused 2 inches off Ground) EMOMs – Start at 70% for 6 sets of 1 rep, working up heavy but no misses
Clean (Paused 2 inches off Ground) and Jerk EMOMs – Start at 70% for 6 sets x 1 rep, working up heavy but no misses
Bench Press Paused – 5RM (no extended pause on first rep)
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 8 reps x 3 sets
1b. Bentover Rows – 8 reps x 3 sets
Conditioning: 200M Lunges (bodyweight only)

Day 2

Warm Up with OH Squat Variations – Work up to 65% of Snatch for 3 reps with 1st rep paused 3 sec
Front Squat with Belt – 3RM (no pause)
Bench Press Pause all Reps – Start at 60% for 6 sets x 3 rep, working up heavy but no misses
Deadlift EMOMs Paused 2 sec 2 inches off Floor – Start at 70% for 5 sets of 1, working up heavy but not past 85%
Core Muscular Imbalance: OH Carries Axle (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

Back Squat with Belt – 1RM (paused 3 sec)
Clean & Jerk Max Effort Complex: Clean and Jerk – Max
Snatch Max Effort Complex: Snatch – Max
Clean Pulls – 90% for 3 x 3
Core Muscular Imbalance – Unilateral Farmer’s Carry (When you can carry 45 seconds x 3 sets, move up in weight)

Day 4

OH Squat Variation Max Effort – 1RM with 3 sec pause
Closegrip Bench – 8RM
2 Board Bench – 1RM, then -20% for 3
Deadlift Max Effort – 3RM from Blocks with Bar at Knees
RDLs – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3,Week4,Week5,Week6″]

Week 3

Day 1

Back Squat with Belt – 5RM (1st rep paused 3 sec), then -10% for 4 x 5 not paused
Snatch (Paused 2 inches off Ground) EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but no misses
Clean (Paused 2 inches off Ground) and Jerk EMOMs – Start at 70% for 12 sets x 1 rep, working up heavy but no misses
Bench Press Paused – 5RM (1st rep paused 3 sec), then -10% for 4 x 5 not paused
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 8 reps x 3 sets
1b. Bentover Rows – 8 reps x 3 sets
Conditioning: 200M Lunges (bodyweight only)

Day 2

Warm Up with OH Squat Variations – Work up to 75% of Snatch for 3 reps with 1st rep paused 3 sec
Front Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Bench Press Pause all Reps – Start at 60% for 12 sets x 3 rep, working up heavy but no misses
Deadlift EMOMs Paused 2 sec 2 inches off Floor – Start at 70% for 10 sets of 1, working up heavy but no misses
Core Muscular Imbalance: OH Carries Axle (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

Back Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Clean & Jerk Max Effort Complex: Clean, 2 Front Squats, and Jerk – Max, then -15% for 2 down sets
Snatch Max Effort Complex: Snatch to Hang Snatch – Max, then -10% for 2 down sets
Clean Pulls – 100% for 3 x 3
Core Muscular Imbalance – Unilateral Farmer’s Carry (When you can carry 45 seconds x 3 sets, move up in weight)

Day 4

OH Squat Variation Max Effort – 1RM with 3 sec pause, then -20% for 3 reps not paused
Closegrip Bench – 8RM
2 Board Bench – 3RM
Deadlift Max Effort – 3RM from Blocks with Bar at Knees
RDLs – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2,Week3,Week4,Week5″]

Week 2

Day 1

Back Squat with Belt – 5RM (1st rep paused 5 sec), then -10% for 3 x 5 not paused
Snatch (Paused 2 inches off Ground) EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but no misses
Clean (Paused 2 inches off Ground) and Jerk EMOMs – Start at 70% for 10 sets x 1 rep, working up heavy but no misses
Bench Press Paused – 5RM (1st rep paused 5 sec), then -10% for 3 x 5 not paused
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 8 reps x 3 sets
1b. Bentover Rows – 8 reps x 3 sets
Conditioning: 200M Lunges (bodyweight only)

Day 2

Warm Up with OH Squat Variations – Work up to 73% of Snatch for 3 reps with 1st rep paused 5 sec
Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press Pause all Reps – Start at 60% for 10 sets x 3 rep, working up heavy but no misses
Deadlift EMOMs Paused 2 sec 2 inches off Floor – Start at 70% for 8 sets of 1, working up heavy but no misses
Core Muscular Imbalance: OH Carries Axle (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Clean & Jerk Max Effort Complex: Clean, 2 Front Squats, and Jerk – Max, then -15% for 2 down sets
Snatch Max Effort Complex: Snatch to Hang Snatch – Max, then -10% for 2 down sets
Clean Pulls – 98% for 3 x 3
Core Muscular Imbalance – Unilateral Farmer’s Carry (When you can carry 45 seconds x 3 sets, move up in weight)

Day 4

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused
Closegrip Bench – 10RM
2 Board Bench – 5RM
Deadlift Max Effort – 5RM from Blocks with Bar at Knees
RDLs – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1,Week2,Week3,Week4″]

Week 1

Day 1

Back Squat with Belt – 5RM (1st rep paused 5 sec), then -10% for 2 x 5 not paused
Snatch (Paused 2 inches off Ground EMOMs) – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Clean (Paused 2 inches off Ground) and Jerk EMOMs – Start at 70% for 8 sets x 1 rep, working up heavy but no misses
Bench Press Paused – 5RM (1st rep paused 5 sec), then -10% for 2×5 not paused
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 8 reps x 3 sets
1b. Bentover Rows – 8 reps x 3 sets
Conditioning: 200M Lunges (bodyweight only)

Day 2

Warm Up with OH Squat Variations – Work up to 70% of Snatch for 3 reps with 1st rep paused 5 sec
Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Bench Press Pause all Reps – Start at 60% for 8 sets x 3 rep, working up heavy but no misses
Deadlift EMOMs Paused 2 sec 2 inches off Floor – Start at 70% for 6 sets of 1, work up but not past 90%
Core Muscular Imbalance: OH Carries Axle (When you can carry 45 seconds x 3 sets, move up in weight)

Day 3

Back Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Clean & Jerk Max Effort Complex: Clean, 2 Front Squats, and Jerk – Max, then -15% for 1 down set
Snatch Max Effort Complex: Snatch to Hang Snatch – Max, then -10% for one down set
Clean Pulls – 95% for 3 x 3
Core Muscular Imbalance – Unilateral Farmer’s Carry (When you can carry 45 seconds x 3 sets, move up in weight)

Day 4

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 3 reps not paused
Closegrip Bench – 10RM
2 Board Bench – 5RM
Deadlift Max Effort – 5RM from Blocks with Bar at Knees
RDLs – 3 x 8
Lunges – 200-400m
[/memb_has_any_tag]