Bronze Level Super Total 6-Day Program with Optional 7th Day

 
[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 – Max but no misses
Back Squat with Belt – Work up to Opener for 2 x 1
Deadlift Competition Stance – Work up to Opener for 2 x 1
Superset:
1a. BB Hip Ups – 3 x 10
1b. Band or Cable Pull Throughs – 3 x 10
Lunges Bodyweight – Off

Day 2

Clean & Jerk – Work up to Clean & Jerk opener
Bench Press – Opener
Closegrip Floor Presses – Off
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Fat Bar Curls – Off

Day 3

No Hook No Feet Snatch – Off
Back Squat – 80% for 2 x 1
Bench Press: Work up to Last Warm Up Regular Bench Press
Deadlift from 4″ Blocks – Off
Elevated 4 inches Suitcase Deadlifts – Off

Day 4

Power Clean & Jerk – 70% for 3 x 1
DB Tricep Extensions – Off
Seated Rows – Off
Seated DB Clean & Press – Off

Day 5

Snatch – Max
Clean & Jerk – Max
Front Squats – Off
Unilateral KB Overhead Walk – Off
Planks with Band Lat Pulls – Off

Day 6

Back Squat – Max
Bench Press – Max
Deadlift – Max

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week47,Week48,Week49,Week50″]

Week 47

Day 1

Snatch – 90% for 3 x 1 (have to hit 3 singles), then max out, allowed 1 miss
Back Squat with Belt – 93% for 2 x 1, 95% for 1 x 1, work up if feeling good, then 78% for 1 x 3 speed paused squats
Deadlift Competition Stance – 90% for 1 x 2, 93% x 1, work up if feeling good
Superset:
1a. BB Hip Ups – 3 x 10
1b. Band or Cable Pull Throughs – 3 x 10
Lunges Bodyweight – Off

Day 2

Clean & Jerk – 90% for 3 x 1 (have to hit 3 singles), then max out, allowed 1 miss
Bench Press – 93% for 2 x 1, 95% for 1 x 1, work up if feeling good, then 88% for 3-5 reps
Closegrip Floor Presses – 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

No Hook No Feet Snatch – 1RM
High Bar Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 3RM, then -10% for 3
Deadlift from 4″ Blocks – 1RM
Elevated 4 inches Suitcase Deadlifts – 3 x 5 ea arm

Day 4

No Hook Clean – 1RM
Closegrip Bench – 3RM (3 sec pause ea rep)
DB Tricep Extensions – 4 sets of 8
Seated Rows – 4 x 10
Seated DB Clean & Press – 3 x 10

Day 5

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Front Squats – 1RM with 5 sec pause (RPE of 6)
Unilateral KB Overhead Walk – 3 x 25 yd right hand and 25 yard left hand
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

Back Squat – 90% for 2 x 2, 93% x 1, work up if feeling good, then 80% for AMRAP
Bench Press – 90% for 2 x 2, 93% x 1, work up if feeling good, then 80% for AMRAP
GHDs – 3 x 8
Band Leg Curls – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/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% for 2 x 2, 80% x 1, 85% for 1 x 1, 88% for 1 x 1, work up allowed 1 miss
Back Squat with Belt – 93% for 2 x 1, 95% for 2 x 1, work up if feeling good, then 78% for 2 x 3 on 2 sec speed pause squats
Deadlift Competition Stance – 85% for 1 x 2, 90% for 1 x 2, 93% for 1 x 2, 95% for 1 x 1, work up if feeling good
Superset:
1a. BB Hip Ups – 3 x 10
1b. Band or Cable Pull Throughs – 3 x 10
Lunges Bodyweight – 225 total meters

Day 2

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

Day 3

No Hook No Feet Snatch – 3RM
High Bar Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 5RM, then -10% for 2×5
Deadlift from 4″ Blocks – 3RM, then -10% for 3
Elevated 4 inches Suitcase Deadlifts – 3 x 5 ea arm

Day 4

No Hook Clean – 3RM
Closegrip Bench – 5RM (3 sec pause ea rep), then -10% for 2 x 5
DB Tricep Extensions – 4 sets of 8
Seated Rows – 4 x 10
Seated DB Clean & Press – 3 x 10

Day 5

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Front Squats – 1RM with 5 sec pause (RPE of 6)
Unilateral KB Overhead Walk – 3 x 25 yd right hand and 25 yard left hand
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

Back Squat – 85% for 1 x 2 90% for 1 x 2, 93% for 1 x 2, 95% for 1 x 1, work up if feeling good, then 83% for max reps
Bench Press – 85% for 1 x 2 90% for 1 x 2, 93% for 1 x 2, 95% for 1 x 1, work up if feeling good, then 83% for max reps
GHDs – 3 x 8
Band Leg Curls – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week45,Week46,Week47,Week48″]

Week 45

Day 1

Snatch – 65% for 1 x 3, 75% for 1 x 2, 85% for 1 x 1, 70% for 1 x 3, 80% for 1 x 2, 85% x 1, 90% for 2 x 1, max
Back Squat with Belt – 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then 75% for 2 x 3 on 2 sec speed pause squats
Deadlift Competition Stance – 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up if feeling good
Superset:
1a. BB Hip Ups – 3 x 10
1b. Band or Cable Pull Throughs – 3 x 10
Lunges Bodyweight – 200 total meters

Day 2

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

Day 3

No Hook No Feet Snatch – 3RM
High Bar Back Squat (1st two reps 5 sec eccentric and paused 2 sec) – 5RM, then -10% for 2×5
Deadlift from 4″ Blocks – 5RM, then -10% for 5
Elevated 4 inches Suitcase Deadlifts – 3 x 5 ea arm

Day 4

No Hook Clean – 3RM
Closegrip Bench – 5RM (3 sec pause ea rep), then -10% for 2 x 5
DB Tricep Extensions – 4 sets of 8
Seated Rows – 4 x 10
Seated DB Clean & Press – 3 x 10

Day 5

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Front Squats – 1RM with 5 sec pause (RPE of 6)
Unilateral KB Overhead Walk – 3 x 25 yd right hand and 25 yard left hand
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

Back Squat – 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then 80% for max reps
Bench Press – 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up if feeling good, then 80% for max reps
GHDs – 3 x 8
Band Leg Curls – 3 x 10

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/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% for 2 x 1, work up allowed 2 misses
Power Snatch from Blocks with Bar at Knees – 75% for 2 x 3, then 3RM
Back Squat – 3RM, then -15% for 2 x 3 and last set is 3+
Deadlift (Alt. Stance) – 75% for 8 x 1 (work up to RPE 9) (Just Bar weight on this day)
BB Rollouts – 3 x 10

Day 2

Front Squats – 1RM with 3 sec pause, then -15% for 2 x 3
Bench Press – 1RM with 3 sec pause, then -15% for 2 x 3
Closegrip Floor Presses – 5RM, then -10% for 5
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Plate Lateral Raises – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Clean & Jerks – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work up allowed 2 misses
Power Cleans from Blocks with Bar at Knees – 75% for 2 x 3, then 3RM
Back Squats – Take 90% of Day 1’s 3RM for 3 x 3
Deadlift from Blocks Bar 1″ Below knees – 1RM, then -15% for 3
Rear Leg Elevated Squats – 4 x 5 ea leg

Day 4

Snatch from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85% x 1, max
Jerk from Block work, Paused 3 sec in the catch Position – 1RM
Muscular Balance Superset:
1a. Pull-Ups – 3 x submaximal
1b. Dips – 3 x 10 (eccentric slower than the concentric)
1c. Seated DB P. Cleans – 3 x 12

Day 5

Snatch Max Effort – Snatch – Max
Clean & Jerk Max Effort – Clean and Jerk – Max
Front Squats with Chains – 1RM (use 10% of 1RM in chain weight) and regular eccentric speed
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

Back Squat with Belt
65% x 8
75% x 5
85% x 3
90% x 1
88% x 3
78%x5+
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%x5+
Each week add 5-10lbs if all reps and sets are completed the week before

Goodmornings – 3 x 5, starting with 33% of Back Squat
DB Leg Curls – 3 x 10
Unilateral Farmers Walk – 3 x 25 yd right hand and 25 yard left hand

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/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% for 2 x 2, 77% x 2, 83% x 1, 85% x 1
Power Snatch from Blocks with Bar at Knees – 75% for 3 x 3, then 3RM
Back Squat – 3RM, then -15% for 2 x 3 and last set is 3+
Deadlift with Mini Bands (Alt. Stance) – 60% + Bands for 12 x 1 paused 2 sec at knee (work up RPE 8-9)
BB Rollouts – 3 x 10

Day 2

Front Squats – 1RM with 3 sec pause, then -15% for 2 x 3
Bench Press – 1RM with 3 sec pause, then -15% for 2 x 3
Closegrip Floor Presses – 5RM, then -15% for 2 x 5 (last set is 5+)
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Plate Lateral Raises – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Clean & Jerks – 50% x 3, 60% x 3, 70% for 2 x 2, 77% x 2, 83% x 1, 85% x 1
Power Cleans from Blocks with Bar at Knees – 75% for 3 x 3
Back Squats – Take 90% of Day 1’s 3RM for 3 x 3
Deadlift from Blocks Bar 1″ Below knees – 3RM, then -10% for 3
Rear Leg Elevated Squats – 4 x 5 ea leg

Day 4

Snatch from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1 (work up if no misses allowed 1 miss)
Jerk from Block work, Paused 3 sec in the catch Position – 1RM, then -20% for 2 no pauses
Muscular Balance Superset:
1a. Pull-Ups – 3 x submaximal
1b. Dips – 3 x 10 (eccentric slower than the concentric)
1c. Seated DB P. Cleans – 3 x 12

Day 5

Snatch Max Effort – Snatch Pull x 1, Snatch x 1 – Max
Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Front Squats with Chains (use 5 sec eccentric all reps) – 1RM (use 10% of 1RM in chain weight), then -15% for 3
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

Back Squat with Belt
65% x 8
75% x 5
85% x 3
90% x 1
88% x 3
78%x5+
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%x5+
Each week add 5-10lbs if all reps and sets are completed the week before

Goodmornings – 3 x 5, starting with 33% of Back Squat
DB Leg Curls – 3 x 10
Unilateral Farmers Walk – 3 x 25 yd right hand and 25 yard left hand

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/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% for 1 x 2, 85% x 1, 90% for 2 x 1, work up allowed 2 misses
Power Snatch from Blocks with Bar at Knees – 73% for 3 x 3, then 3RM
Back Squat – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3, no pauses and last set 3+
Deadlift with Mini Bands (Alt. Stance) – 60% + Bands for 10 x 1 paused 2 sec at knee (work up RPE 7-8)
BB Rollouts – 3 x 10

Day 2

Front Squats – 3RM, then -10% for 3 and then -15% for 3+
Bench Press – 3RM, then -10% for 3 and then -15% for 3+
Closegrip Floor Presses – 5RM, then -15% for 2 x 5 (last set is 5+)
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Plate Lateral Raises – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Clean & Jerks – 55% x 3, 65% x 3, 75% x 2, 80% for 1 x 2, 85% x 1, 90% for 2 x 1, work up allowed 2 misses
Power Cleans from Blocks with Bar at Knees – 73% for 3 x 3, then 3RM
Back Squats – 3 x 3 with 95% of 3RM from Day 1 with no pauses
Deadlift from Blocks Bar 1″ Below knees – 5RM, then -10% for 5
Rear Leg Elevated Squats – 4 x 5 ea leg

Day 4

Snatch from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% for 1 x 1, 75% for 1 x 2, 83% for 1 x 2, 88% for 1 x 1, 90% for 2 x 1 (work up if no misses)
Jerk from Block work, Paused 3 sec in the catch Position – 1RM, then -20% for 2 no pauses
Muscular Balance Superset:
1a. Pull-Ups – 3 x submaximal
1b. Dips – 3 x 10 (eccentric slower than the concentric)
1c. Seated DB P. Cleans – 3 x 12

Day 5

Snatch Max Effort – Snatch Pull x 2, Snatch x 1 – Max
Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 2 – Max
Front Squats with Chains (use 5 sec eccentric all reps) – 1RM (use 10% of 1RM in chain weight), then -15% for 3
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

Back Squat with Belt
65% x 8
75% x 5
85% x 3
90% x 1
88% x 3
78%x5+
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%x5+
Each week add 5-10lbs if all reps and sets are completed the week before

Goodmornings – 3 x 5, starting with 33% of Back Squat
DB Leg Curls – 3 x 10
Unilateral Farmers Walk – 3 x 25 yd right hand and 25 yard left hand

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/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% for 2 x 2, 80% x 1, 85% for 1 x 1, 88% for 1 x 1, work up allowed 1 miss
Power Snatch from Blocks with Bar at Knees – 70% for 3 x 3, then 3RM
Back Squat – 3RM with 1st rep paused 3 sec & then -10% for 2 x 3, no pauses and last set 3+
Deadlift with Mini Bands (Alt. Stance) – 60% + Bands for 8 x 1 paused 2 sec at knee (work up RPE 7)
BB Rollouts – 3 x 10

Day 2

Front Squats – 3RM, then -10% for 3 and then -15% for 3+
Bench Press – 3RM, then -10% for 3 and then -15% for 3+
Closegrip Floor Presses – 5RM, then -15% for 2 x 5 (last set is 5+)
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Plate Lateral Raises – 3 x 10
Fat Bar Curls – 3 x 10

Day 3

Clean & Jerks – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 2, 80% x 1, 85% for 1 x 1, 88% for 1 x 1, work up allowed 1 miss
Power Cleans from Blocks with Bar at Knees – 70% for 3 x 3, then 3RM
Back Squats – 3 x 3 with 95% of 3RM from Day 1 with no pauses
Deadlift from Blocks Bar 1″ Below knees – 5RM, then -10% for 5
Rear Leg Elevated Squats – 4 x 5 ea leg

Day 4

Snatch from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% for 1 x 1, 88% for 2 x 1, (work up if no misses and stop at first miss)
Jerk from Block work, Paused 3 sec in the catch Position – 1RM, then -20% for 2 no pauses
Muscular Balance Superset:
1a. Pull-Ups – 3 x submaximal
1b. Dips – 3 x 10 (eccentric slower than the concentric)
1c. Seated DB P. Cleans – 3 x 12

Day 5

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 1, Front Squat x 1, and Jerk x 2 – Max
Front Squats with Chains (use 5 sec eccentric all reps) – 1RM (use 10% of 1RM in chain weight), then -15% for 3
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

Back Squat with Belt
65% x 8
75% x 5
85% x 3
90% x 1
88% x 3
78%x5+
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%x5+
Each week add 5-10lbs if all reps and sets are completed the week before

Goodmornings – 3 x 5, starting with 33% of Back Squat
DB Leg Curls – 3 x 10
Unilateral Farmers Walk – 3 x 25 yd right hand and 25 yard left hand

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week40,Week41,Week42,Week43″]

Week 40

Day 1

Clean & 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% for 6 x 1 paused 2 sec 2″ off floor (work up <90%) Axle Bar Unilateral RDLs - 3 x 8 ea leg Lunges Bodyweight - 100 total meters BB Rollouts - 3 x 10

Day 2

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+
Closegrip Floor Presses – 8RM, then -10% for 2×8
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Plate Raises – 3 x 10

Day 3

Snatch – Work to a 3RM (RPE 8-9), then -10% for 3
Back Squat – 3 x 3 with 95% of 3RM from Day 1 with no pauses
Deadlift w Alternate Stance – 3RM, then -10% for 3
Snatch Pulls – Off
Rear Leg Elevated Squats – 3 x 8 ea leg

Day 4

Jerk from Block work – 3RM
Push Presses – 5RM, then -10% for 2 x 5
Muscular Balance Superset:
1a. Pull-Ups – 3 x submaximal reps
1b. KB Upright Rows – 3 x 10 (eccentric slower than the concentric)
1c. Seated DB Power Cleans – 3 x 10

Day 5

Snatch Max Effort – Snatch x1 and Hang Snatch x 1 – Max
Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Front Squats – 1RM with 1 second Pause, then -15% for 3
Unilateral Farmers Walk – 3 x 25 yd right hand and 25 yard left hand
Band Woodchoppers – 3 x 10 ea side
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

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+
Kang Squats – 4 x 8, progress starting weight by 5-10 lb per week if form is perfect
Band Leg Curls – 3 x 15
Band Woodchoppers – 3 x 10 ea side
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week39,Week40,Week41,Week42″]

Week 39

Day 1

Clean & Jerk – 55% x 3, 65% x 3, 75% for 3 x 3, then work to a 3RM – RPE 8
Back Squats – 5 x 5 with last set max reps (if all last week’s rep completed, add 5-10 lb to starting weight, then progress)
Deadlift – 70% for 12 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <88%) Axle Bar Unilateral RDLs - 3 x 8 ea leg Lunges Bodyweight - 150 total meters BB Rollouts - 3 x 10

Day 2

Front Squat – 5RM, then -10% for 5 and then -15% for 5+
Bench Press – 5 x 5 with last set max reps (if all last week’s rep completed, add 5-10 lb to starting weight, then progress)
Closegrip Floor Presses – 10RM, then -10% for 2 x 10
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Plate Raises – 3 x 10

Day 3

Snatch – 55% x 3, 65% x 3, 75% for 3 x 3, then work to a 3RM – RPE 8
Back Squat – 3 x 5 using 95% of weight from Day 1
Deadlift w Alternate Stance – Pull to knee, lower w 3 sec eccentric & full rep – 3RM, then -10% for 2 x 3
Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric
Rear Leg Elevated Squats – 3 x 8 ea leg

Day 4

Jerk from Block work – Paused 3 sec in dip and catch – 3RM, then -15% for 2 x 3
Push Presses – 5RM, then -10% for 2 x 5
Muscular Balance Superset:
1a. Pull-Ups – 3 x submaximal reps
1b. KB Upright Rows – 3 x 10 (eccentric slower than the concentric)
1c. Seated DB Power Cleans – 3 x 10

Day 5

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 Squats – 1RM with 3 second Pause, then -15% for 3, and then -15% for max reps
Unilateral Farmers Walk – 3 x 25 yd right hand and 25 yard left hand
Band Woodchoppers – 3 x 10 ea side
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

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+
Kang Squats – 4 x 8, progress starting weight by 5-10 lb per week if form is perfect
Band Leg Curls – 3 x 15
Band Woodchoppers – 3 x 10 ea side
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week38,Week39,Week40,Week41″]

Week 38

Day 1

Clean & Jerk – 53% x 3, 63% x 3, 73% for 3 x 3, then work to a 3RM – RPE 7-8
Back Squats – 5 x 5 with last set max reps (if all last week’s rep completed, add 5-10 lb to starting weight, then progress)
Deadlift – 70% for 10 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <85%) Axle Bar Unilateral RDLs - 3 x 8 ea leg Lunges Bodyweight - 125 total meters BB Rollouts - 3 x 10

Day 2

Front Squat – 5RM, then -10% for 5 and then -15% for 5+
Bench Press – 5 x 5 with last set max reps (if all last week’s rep completed, add 5-10 lb to starting weight, then progress)
Closegrip Floor Presses – 10RM, then -10% for 2 x 10
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Plate Raises – 3 x 10

Day 3

Snatch – 53% x 3, 63% x 3, 73% for 3 x 3, then work to a 3RM – RPE 7-8
Back Squat – 3 x 5 using 95% of weight from Day 1
Deadlift w Alternate Stance – Pull to knee, lower w 3 sec eccentric & full rep – 3RM, then -10% for 2 x 3
Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric
Rear Leg Elevated Squats – 3 x 8 ea leg

Day 4

Jerk from Block work – Paused 3 sec in dip and catch – 3RM, then -15% for 2 x 3
Push Presses – 5RM, then -10% for 2 x 5
Muscular Balance Superset:
1a. Pull-Ups – 3 x submaximal reps
1b. KB Upright Rows – 3 x 10 (eccentric slower than the concentric)
1c. Seated DB Power Cleans – 3 x 10

Day 5

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 Squats – 1RM with 5 second Pause, then -15% for 3, and then -15% for max reps
Unilateral Farmers Walk – 3 x 25 yd right hand and 25 yard left hand
Band Woodchoppers – 3 x 10 ea side
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

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+
Kang Squats – 4 x 8, progress starting weight by 5-10 lb per week if form is perfect
Band Leg Curls – 3 x 15
Band Woodchoppers – 3 x 10 ea side
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week37,Week38,Week39,Week40″]

Week 37

Day 1

Clean & Jerk – 50% x 3, 60% x 3, 70% for 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% for 8 x 1 paused 2 sec 2″ off floor & 2 sec at knee (work up <83%) Axle Bar Unilateral RDLs - 3 x 8 ea leg Lunges Bodyweight - 100 total meters BB Rollouts - 3 x 10

Day 2

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)
Closegrip Floor Presses – 10RM, then -10% for 2 x 10
Rows (BB Bentover, T Bar, or Seated) – 3 x 10
Plate Raises – 3 x 10

Day 3

Snatch – 50% x 3, 60% x 3, 70% for 3 x 3, then work to a 3RM RPE 7-8
Back Squat – 3 x 5 using 95% of weight from Day 1
Deadlift w Alternate Stance – Pull to knee, lower w 3 sec eccentric & full rep – 3RM, then -10% for 2 x 3
Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric
Rear Leg Elevated Squats – 3 x 8 ea leg

Day 4

Jerk from Block work – Paused 3 sec in dip and catch – 3RM, then -15% for 2 x 3
Push Presses – 5RM, then -10% for 2 x 5
Muscular Balance Superset:
1a. Pull-Ups – 3 x submaximal reps
1b. KB Upright Rows – 3 x 10 (eccentric slower than the concentric)
1c. Seated DB Power Cleans – 3 x 10

Day 5

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 Squats – 1RM with 5 second Pause, then -15% for 3, and then -15% for max reps
Unilateral Farmers Walk – 3 x 25 yd right hand and 25 yard left hand
Band Woodchoppers – 3 x 10 ea side
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 6

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+
Kang Squats – 4 x 8 starting with 28% of Back Squat
Band Leg Curls – 3 x 15
Band Woodchoppers – 3 x 10 ea side
Planks with Band Lat Pulls – 3 x 20-30 sec ea side

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week36,Week37,Week38,Week39″]

Week 36

Day 1

Snatch – Max but no misses
Clean & Jerk – Work up to Clean & Jerk opener
Back Squat with Belt – 90% of 3RM for 1 x 3
Bench Press – Off
Upper Muscular Imbalance: Off
400M Walking Lunges: Off

Day 2

Front Squat with Belt – 1RM
Power Snatch from Blocks with Bar at Knees – 80% for 2 x 3, then 3RM
Power Clean & Jerk – 70% for 3 x 1
Core Muscular Imbalance: Off

Day 3

Snatch – Work up to opener
Clean and Jerk – Workup to last warm up Clean & Jerk
Jerk from Blocks – Off
High Bar Back Squat with Belt – Work up to 85% for 1

Day 4

Warm Up with OH Squat Variations – Off
No Hook No Feet Snatch – Off
Plank Lat Pulls – Off
Front Squat with Belt – Work up to 75% for 1
Active Recovery Sled Drags
70lb Forwards – 25 yards x 4
70lbs Backwards – 25 yards x 4

Day 5

Snatch – Max
Clean & Jerk – Max
Snatch Pulls from Blocks – Off

Day 6

Off

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/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 – 3RM, then -10% for 3
Bench Press – 1RM
Upper Muscular Imbalance: Off
400M Walking Lunges: Off

Day 2

Front Squat with Belt – 1RM (paused 1 sec)
Power Snatch from Blocks with Bar at Knees – 73% for 3 x 3
No Hook Clean – 1RM – allowed 1 miss
Core Muscular Imbalance: Off

Day 3

Snatch – 88% for 4 x 1 (have to hit 4 singles), then work up – no misses
Clean – 88% for 4 x 1 (have to hit 4 singles), then work up – no misses
Jerk from Blocks – 1RM
High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused

Day 4

Warm Up with OH Squat Variations – Work up to 85% for 1 rep paused 3 sec
No Hook No Feet Snatch – 1RM (9 RPE)
Plank Lat Pulls – 3 x 30 sec ea side
Active Recovery Sled Drags
70lb Forwards – 25 yards x 4
70lbs Backwards – 25 yards x 4

Day 5

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Snatch Pulls from Blocks – Off

Day 6

Back Squat with Belt – Take 90% for 5RM for 2 x 5
Jerk Recoveries – Off
Bench Presses – Off
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
400M Walking Lunges – Off

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week34,Week35,Week36,Week37″]

Week 34

Day 1

Snatch – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 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 x 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 – 1RM, then -15% for 2×3
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – 3-8 reps x 3-4 sets
1b. KB High Pulls – 8 reps x 3-4 sets (lower more slowly than you pull up)
400M Walking Lunges

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
Power Snatch from Blocks with Bar at Knees – 78% for 3 x 3, then 3RM
No Hook Clean – 68% for 2 x 2 + 2, 78%, x 2 +2, 83% 1 + 1, work up, no misses
Core Muscular Imbalance 1:
Elevated Suitcase Deadlifts – 8 reps ea side x 3 sets

Day 3

Snatch – 70% x 2, 80% x 2, 85% x 1, work up but no misses
Clean – 70% x 2, 80% x 2, 85% x 1, work up but no misses
Jerk from Blocks – 1RM
High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused

Day 4

Warm Up with OH Squat Variations – Work up to 83% for 1 rep paused 5 sec
No Hook No Feet Snatch – 3RM (8 RPE)
Plank Lat Pulls – 3 x 25 sec ea side
Active Recovery Sled Drags
70lb Forwards – 25 yards x 4
70lbs Backwards – 25 yards x 4

Day 5

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Snatch Pulls from Blocks – 105% for 3×3, working up ea set

Day 6

Back Squat with Belt – 5RM, then -10% for 2 x 5
Jerk Recoveries – 1RM, then -20% for 3
Bench Presses – 1RM, then -20% for 3
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
400M Walking Lunges

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week33,Week34,Week35,Week36″]

Week 33

Day 1

Snatch – 65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, 90% for 2 x 1, max
Clean & Jerk – 65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, 90% for 2 x 1, max
Back Squat with Belt – 3RM, then -10% for 2 x 3
Bench Press – 1RM, then -15% for 2×3
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – 3-8 reps x 3-4 sets
1b. KB High Pulls – 8 reps x 3-4 sets (lower more slowly than you pull up)
400M Walking Lunges

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
Power Snatch from Blocks with Bar at Knees – 75% for 3 x 3, then 3RM
No Hook Clean – 65% for 2 x 2 + 2, 75%, x 2 +2, 80% 1 + 1, work up, no misses
Core Muscular Imbalance 1:
Elevated Suitcase Deadlifts – 8 reps ea side x 3 sets

Day 3

Snatch – 65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, max
Clean – 65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, max
Jerk from Blocks – 1RM, then -15% for 2
High Bar Back Squat with Belt – 1RM (paused 5 sec), then -20% for 3 not paused

Day 4

Warm Up with OH Squat Variations – Work up to 80% for 1 rep paused 5 sec
No Hook No Feet Snatch – 3RM (7 RPE)
Plank Lat Pulls – 3 x 20 sec ea side
Active Recovery Sled Drags
70lb Forwards – 25 yards x 4
70lbs Backwards – 25 yards x 4

Day 5

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Snatch Pulls from Blocks – 105% for 3×3, working up ea set

Day 6

Back Squat with Belt – 5RM, then -10% for 2 x 5
Jerk Recoveries – 1RM, then -20% for 3
Bench Presses – 3RM, then -10% for 2 x 3
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
400M Walking Lunges

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week33,Week34,Week35,Week36″]

Week 33

Day 1

Snatch – 65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, 90% for 2 x 1, max
Clean & Jerk – 65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, 90% for 2 x 1, max
Back Squat with Belt – 3RM, then -10% for 2 x 3
Bench Press – 1RM, then -15% for 2×3
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – 3-8 reps x 3-4 sets
1b. KB High Pulls – 8 reps x 3-4 sets (lower more slowly than you pull up)
400M Walking Lunges

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
Power Snatch from Blocks with Bar at Knees – 75% for 3 x 3, then 3RM
No Hook Clean – 65% for 2 x 2 + 2, 75%, x 2 +2, 80% 1 + 1, work up, no misses
Core Muscular Imbalance 1:
Elevated Suitcase Deadlifts – 8 reps ea side x 3 sets

Day 3

Snatch – 65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, max
Clean – 65% x 3, 75% x 2, 85% x 1, 70% x 3, 80% x 2, 85% x 1, max
Jerk from Blocks – 1RM, then -15% for 2
High Bar Back Squat with Belt – 1RM (paused 5 sec), then -20% for 3 not paused

Day 4

Warm Up with OH Squat Variations – Work up to 80% for 1 rep paused 5 sec
No Hook No Feet Snatch – 3RM (7 RPE)
Plank Lat Pulls – 3 x 20 sec ea side
Active Recovery Sled Drags
70lb Forwards – 25 yards x 4
70lbs Backwards – 25 yards x 4

Day 5

Snatch Max Effort – Snatch (competition style 3 attempts)
Clean & Jerk Max Effort – Clean & Jerk (competition style 3 attempts)
Snatch Pulls from Blocks – 105% for 3×3, working up ea set

Day 6

Back Squat with Belt – 5RM, then -10% for 2 x 5
Jerk Recoveries – 1RM, then -20% for 3
Bench Presses – 3RM, then -10% for 2 x 3
BB Elevated Hip Thrusts with Band Around Knees – 4 x 6
400M Walking Lunges

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week32,Week33,Week34,Week35″]

Week 32

Day 1

Clean & Jerks – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 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 – 3RM, then -15% for 2 x 3 (last set 3+)
Clean Pulls with 50lb of Chains – 3 x 3, work up heavy

Day 2

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 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 Muscular Imbalance:
1a. Plate Lateral Raises – 3 x 10 reps
1b. Bentover Rows – 3 x 5 reps
1c. KB High Pulls – 3 x 10 reps (lower more slowly than the concentric)

Day 3

Snatch from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85% x 1, max
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1, 73% x 3, 83% x 2, 88% x 1, 75% x 2, 85% x 1, max
High Bar Back Squat – 1RM
Deadlift Paused at mid shin – 3RM(1st 2 reps paused 1 sec), then -10% for 2×3 not paused
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 4

Heaving Snatch Balance – 1RM with 3 sec pause
Farmers Walk – 4 x 40 yd
Sled Rope Rows – 4 x 30 yds
Sled Bear Crawls – 4 x 30 yds
Med Ball Side to Side Abs – 15 touches per side

Day 5

Snatch Max Effort – Snatch – Max
Clean & Jerk Max Effort – Clean and Jerk – Max
Muscle Snatches – 3 x 5

Day 6

Back Squat with Belt – 83% for 2 x 5 with last set 5+
Jerk Recoveries – 3RM, then -10% for 3
Bench Presses – 5RM, then -10% for 2 x 5
2″ Deficit RDLs with Mini or Light Band – 4 x 6, progress ending with a 7-8 RPE
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week31,Week32,Week33,Week34″]

Week 31

Day 1

Clean & Jerks – 50% x 3, 60% x 3, 70% for 2 x 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 – 3RM, then -15% for 2 x 3 (last set 3+)
Clean Pulls with 50lb of Chains – 3 x 3, work up heavy

Day 2

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 x 2, 77% x 2, 83% x 1, 85% x 1
No Hook and No Feet Snatch – 65% x 3, 75% for 2 x 2, 80% 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 Muscular Imbalance:
1a. Plate Lateral Raises – 3 x 10 reps
1b. Bentover Rows – 3 x 5 reps
1c. KB High Pulls – 3 x 10 reps (lower more slowly than the concentric)

Day 3

Snatch from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1 (work up and allowed 1 miss)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% x 3, 80% x 2, 85% x 1 (work up and allowed 1 miss)
High Bar Back Squat – 1RM, then -15% for 3, and -25% for 5
Deadlift Paused at mid shin – 3RM(1st 2 reps paused 1 sec), then -10% for 2×3 not paused
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 4

Heaving Snatch Balance – 1RM with 3 sec pause, then -20% for 3 reps not paused
Farmers Walk – 4 x 40 yd
Sled Rope Rows – 4 x 30 yds
Sled Bear Crawls – 4 x 30 yds
Med Ball Side to Side Abs – 15 touches per side

Day 5

Snatch Max Effort – Snatch – Max
Clean & Jerk Max Effort – Clean and Jerk – Max
Muscle Snatches – 3 x 5

Day 6

Back Squat with Belt – 80% for 3 x 5 with last set 5+
Jerk Recoveries – 3RM, then -10% for 3
Bench Presses – 5RM, then -10% for 2 x 5
2″ Deficit RDLs with Mini or Light Band – 4 x 6, progress ending with a 9-10 RPE
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week30,Week31,Week32,Week33″]

Week 30

Day 1

Clean & Jerks – 55% x 3, 65% x 3, 75% x 2, 80% x 2, 85% x 1, 90% for 2 x 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 – 3RM, then -15% for 2 x 3 (last set 3+)
Clean Pulls with 50lb of Chains – 4 x 3, work up heavy

Day 2

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 x 1, work up – allowed 2 misses
No Hook and No Feet Snatch – 65% for 2 x 3, 75% for 2 x 2, 80% 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 Muscular Imbalance:
1a. Plate Lateral Raises – 3 x 10 reps
1b. Bentover Rows – 3 x 5 reps
1c. KB High Pulls – 3 x 10 reps (lower more slowly than the concentric)

Day 3

Snatch from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% x 1, 75% x 2, 83% x 2, 88% x 1, 90% for 2 x 1 (work up if no misses)
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% x 1, 75% x 2, 83% x 2, 88% x 1, 90% for 2 x 1 (work up if no misses)
High Bar Back Squat – 1RM, then -20% for 3, and -30% for 5
Deadlift Paused at mid shin – 3RM(1st 2 reps paused 3 sec), then -10% for 2×3 not paused
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 4

Heaving Snatch Balance – 1RM with 5 sec pause, then -20% for 3 reps not paused
Farmers Walk – 4 x 40 yd
Sled Rope Rows – 4 x 30 yds
Sled Bear Crawls – 4 x 30 yds
Med Ball Side to Side Abs – 15 touches per side

Day 5

Snatch Max Effort – Snatch Pull x 1 and Snatch x 1 – Max
Clean & Jerk Max Effort – Clean x 1, Front Squat x 1, and Jerk x 1 – Max
Muscle Snatches – 3 x 5

Day 6

Back Squat with Belt – 77% for 5 x 5 with last set 5+
Jerk Recoveries – 3RM, then -10% for 3
Bench Presses – 5RM, then -10% for 2 x 5
2″ Deficit RDLs with Mini or Light Band – 4 x 6, progress ending with a 8-9 RPE
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week29,Week30,Week31,Week32″]

Week 29

Day 1

Clean & Jerks – 50% x 3, 60% x 3, 70% x 2, 75% for 2 x 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 – 3RM, then -15% for 2 x 3 (last set 3+)
Clean Pulls with 50lb of Chains – 5 x 3, work up heavy

Day 2

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 x 2, 80% x 1, 85% x 1, 88% x 1, work up – allowed 1 miss
No Hook and No Feet Snatch – 65% for 2 x 3, 75% for 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 Muscular Imbalance:
1a. Plate Lateral Raises – 3 x 10 reps
1b. Bentover Rows – 3 x 5 reps
1c. KB High Pulls – 3 x 10 reps (lower more slowly than the concentric)

Day 3

Snatch from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% x 1, 88% for 2 x 1, work up if no misses and stop at first miss
Clean & Jerk from Blocks (Short or Medium Blocks) – 70% for 2 x 3, 80% for 2 x 2, 85% x 1, 88% for 2 x 1, work up if no misses and stop at first miss
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
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 4

Heaving Snatch Balance – 1RM with 5 sec pause, then -20% for 3 reps not paused
Farmers Walk – 4 x 40 yd
Sled Rope Rows – 4 x 30 yds
Sled Bear Crawls – 4 x 30 yds
Med Ball Side to Side Abs – 15 touches per side

Day 5

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 6

Back Squat with Belt – 75% for 5 x 5 with last set 5+
Jerk Recoveries – 3RM, then -10% for 3
Bench Presses – 5RM, then -10% for 2 x 5
2″ Deficit RDLs with Mini or Light Band – 4 x 6, progress ending with a 7-8 RPE
BB Elevated Hip Thrusts – 3 x 8
Lunges – 200-400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week28,Week29,Week30,Week31″]

Week 28

Day 1

Clean & Jerk – 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1, work up – allowed 1 miss
No Hook and No Feet Clean – max single
High Bar Back Squat with Belt – 5RM, then -10% for 5+
Bench Press – 5RM, then -15% for 2 x 5 (last set is 5+)
Clean Pulls from 2″ Deficit with Mini Bands – 3 x 3, work up heavy

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 70% of Snatch
Snatch – 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% 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
Core Muscular Imbalance – OH Carries Axle – 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 3+
Jerk from Block work – 1RM no pauses
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:
1a. Weighted Push-Ups – 3 x 10
1b. KB Bat Wing Rows – 3 x 10 with 2 sec pause
2c. KB High Pulls – 3 x 10 reps (lower more slowly than you pull up)

Day 4

OH Squat Variation Max Effort – 1RM with 3 sec pause
Unilateral Farmers Walk – 3 x 40 yd ea hand
Plate Around the Worlds – 3 x 8 ea direction
Band Pull Throughs – 3 x 15
Plate T-Spine Flexion/Extension – 3 x 10 with 3 sec pauses

Day 5

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 6

Back Squat with Belt – 8RM, then -15% for 8
Jerk Recoveries – 5RM, then -10% for 5
Bench Press – 8RM, then -15% for 8
BB Lunges – 3 x 8 ea leg 8 RPE
2″ Deficit RDLs with Mini or Light Band – 3 x 8 Progress ending with an 7-8 RPE

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week27,Week28,Week29,Week30″]

Week 27

Day 1

Clean & Jerk – 50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1, 83% x 1
No Hook and No Feet Clean – 65% x 3, 75% for 2 x 2, 80% x 1
High Bar Back Squat with Belt – 5RM (1st rep paused 1 sec), then -15% for 5+ not paused
Bench Press – 5RM, then -15% for 2 x 5 (last set is 5+)
Clean Pulls from 2″ Deficit with Mini Bands – 3 x 3, work up heavy

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 80% of Snatch
Snatch – 50% x 3, 60% x 3, 65% for 2 x 3, 72% x 2, 80% x 1, 83% 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
Core Muscular Imbalance – OH Carries Axle – 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 3+ no pause
Jerk from Block work – Paused 3 sec in dip and catch – 1RM, then -20% for 3 x 2
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:
1a. Weighted Push-Ups – 3 x 10
1b. KB Bat Wing Rows – 3 x 10 with 2 sec pause
2c. KB High Pulls – 3 x 10 reps (lower more slowly than you pull up)

Day 4

OH Squat Variation Max Effort – 1RM with 3 sec pause, then -20% for 2 x 3 reps not paused
Unilateral Farmers Walk – 3 x 40 yd ea hand
Plate Around the Worlds – 3 x 8 ea direction
Band Pull Throughs – 3 x 15
Plate T-Spine Flexion/Extension – 3 x 10 with 3 sec pauses

Day 5

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 6

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
BB Lunges – 3 x 8 ea leg 8 RPE
2″ Deficit RDLs with Mini or Light Band – 3 x 8 Progress ending with an 9-10 RPE

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week26,Week27,Week28,Week29″]

Week 26

Day 1

Clean & Jerk – 55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% x 1, 88% x 1
No Hook and No Feet Clean – 65% for 2 x 3, 75% for 2 x 2, 80% x 2, work up to max double
High Bar 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+)
Clean Pulls from 2″ Deficit with Mini Bands – 4 x 3, work up heavy

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 78% of Snatch
Snatch – 55% x 3, 65% x 3, 75% for 2 x 3, 80% for 2 x 2, 85% x 1, 88% 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
Core Muscular Imbalance – OH Carries Axle – 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 3+
Jerk from Block work – Paused 3 sec in dip and catch – 1RM, then -20% for 2 x 2
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:
1a. Weighted Push-Ups – 3 x 10
1b. KB Bat Wing Rows – 3 x 10 with 2 sec pause
2c. KB High Pulls – 3 x 10 reps (lower more slowly than you pull up)

Day 4

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 2 x 3 reps not paused
Unilateral Farmers Walk – 3 x 40 yd ea hand
Plate Around the Worlds – 3 x 8 ea direction
Band Pull Throughs – 3 x 15
Plate T-Spine Flexion/Extension – 3 x 10 with 3 sec pauses

Day 5

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 6

Back Squat with Belt – 10RM, then -15% for 3 x 10
Jerk Recoveries – 5RM, then -10% for 5
Bench Press – 10RM, then -10% for 2 x 10
BB Lunges – 3 x 8 ea leg 8 RPE
2″ Deficit RDLs with Mini or Light Band – 3 x 8 Progress ending with an 8-9 RPE

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week25,Week26,Week27,Week28″]

Week 25

Day 1

Clean & Jerk – 50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1, 85% x 1
No Hook and No Feet Clean – 65% for 2 x 3, 75% for 2 x 2, work to max single – no misses
High Bar 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+)
Clean Pulls from 2″ Deficit with Mini Bands – 5 x 3, work up heavy

Day 2

Warm Up with OH Squat Variations – 2 Snatch Grip Push Presses & 1 OH Squat – work up to 75% of Snatch
Snatch – 50% x 3, 60% x 3, 70% for 2 x 3, 77% x 2, 82% x 1, 85% 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
Core Muscular Imbalance – OH Carries Axle – 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 3+
Jerk from Block work – Paused 3 sec in dip and catch – 1RM, then -20% for 2 x 2
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:
1a. Weighted Push-Ups – 3 x 10
1b. KB Bat Wing Rows – 3 x 10 with 2 sec pause
2c. KB High Pulls – 3 x 10 reps (lower more slowly than you pull up)

Day 4

OH Squat Variation Max Effort – 1RM with 5 sec pause, then -20% for 2 x 3 reps not paused
Unilateral Farmers Walk – 3 x 40 yd ea hand
Plate Around the Worlds – 3 x 8 ea direction
Band Pull Throughs – 3 x 15
Plate T-Spine Flexion/Extension – 3 x 10 with 3 sec pauses

Day 5

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 6

Back Squat with Belt – 10RM, then -15% for 2 x 10
Jerk Recoveries – 5RM, then -10% for 5
Bench Press – 10RM, then -10% for 2 x 10
BB Lunges – 3 x 8 ea leg 8 RPE
2″ Deficit RDLs with Mini or Light Band – 3 x 8 Progress ending with an 7-8 RPE

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week24,Week25,Week26,Week27″]

Week 24

Day 1

Snatch – Work up to opener
Back Squat with Belt – 90% of 3RM for 3
Bench Press (Paused 5 seconds) – Work up to 85% for 2 x 1
Upper Muscular Imbalance Work 1: Off
GHDs – Off
Conditioning: Off

Day 2

Front Squat with Belt – 1RM
No Hook, No Feet Snatch – Work up to 85% for 1
Clean and Jerk – Work up to Clean & Jerk opener
Conditioning: Off

Day 3

High Bar Back Squat with Belt – Work up to 85% for 1
Bench Press – Work up to 75% for 2 x 1
Deadlift – Work up to 85% for 1
Elevated Suitcase Deadlifts: Off

Day 4

Warm up with OH Squat Variations – Work up to 85% for 1 rep paused 3 sec
Front Squat with Belt: Work up to 90% for 1
Power Clean from Blocks – Work up to 90% for 1
Optional Cardio, GPP, HIIT

Day 5

Snatch Max Effort: Snatch – Max
Clean and Jerk Max Effort: Clean and Jerk – Max

Day 6

Back Squat with Belt – Max
Bench Press – Max
Deadlift – Max
BB Elevated Hip Thrusts with Band Around Knees: Off
Conditioning: Lunges – Off

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week23,Week24,Week25,Week26″]

Week 23

Day 1

Snatch – Max Snatch
Back Squat with Belt – 3RM, then -10% for 2 x 3
Bench Press (Paused 5 seconds) – 1RM, then -15% for 3 x 3 (last set do as many as possible)
Upper Muscular Imbalance Work 1: Off
GHDs – 3 x 8
Conditioning: 400m bodyweight only

Day 2

Front Squat with Belt – 1RM (paused 1 sec)
No Hook, No Feet Snatch – 1RM
Clean and Jerk – Max Clean and Jerk
Conditioning: Off

Day 3

High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
Floor Presses – 5RM, then -10% for 2 x 5
Deadlift – 1RM
Elevated Suitcase Deadlifts: Off

Day 4

Warm up with OH Squat Variations – Work up to 85% for 1 rep paused 3 sec
Front Squat with Belt: Work up to 90% for 1
Power Clean from Blocks – Work up to 90% for 1
Optional Cardio, GPP, HIIT

Day 5

Snatch Max Effort: Snatch (Competition Style – 3 attempts)
Clean and Jerk Max Effort: Clean and Jerk (Competition Style – 3 attempts)

Day 6

Back Squat with Belt – Take 90% for 5RM for 2 x 5
Bench Press – 3RM, then -10% for 2 x 3
Deadlift from 2″ Blocks – 3RM, then -10% for 2 x 3
BB Elevated Hip Thrusts with Band Around Knees: 4 x 6
Conditioning: Lunges – Off

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week22,Week23,Week24,Week25″]

Week 22

Day 1

Snatch – 70% for 1 set of 2, 80% for 1 set of 2, 85% x 1
Back Squat with Belt – 3RM, then -10% for 2 x 3
Bench Press (Paused 5 seconds) – 1RM, then -15% for 3 x 3 (last set do as many as possible)
Upper Muscular Imbalance Work 1:
1a. Chest to Bar Pull-Ups – 3-4 sets x 3-8 reps
1b. KB High Pulls – 3-4 sets x 3
GHDs – 3 x 8
Conditioning: 400m bodyweight only

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
No Hook, No Feet Snatch – 1RM, then -20% for 2
Clean and Jerk – 70% for 1 set of 2, 80% for 1 set of 2, 85% x 1
Conditioning: Off

Day 3

High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 3 x 3 not paused
Floor Presses – 5RM, then -10% for 2 x 5
Deadlift – 2RM, then -10% for 2 x 2
Elevated Suitcase Deadlifts – 3 x 8 each side

Day 4

Warm up with OH Squat Variations – Work up to 83% for 1 rep paused 5 sec
Front Squat with Belt: 2RM
Power Clean from Blocks – 1RM
Optional Cardio, GPP, HIIT

Day 5

Snatch Max Effort: Snatch (Competition Style – 3 attempts)
Clean and Jerk Max Effort: Clean and Jerk (Competition Style – 3 attempts)

Day 6

Back Squat with Belt – 5RM, then -15% for 2 x 5 (last set do as many as possible)
Bench Press – 3RM, then -15% for 2 x 3 (last set do as many as possible)
Deadlift from 2″ Blocks – 5RM, then -10% for 2 x 5
BB Elevated Hip Thrusts with Band Around Knees: 4 x 6
Conditioning: Lunges – 400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week21,Week22,Week23,Week24″]

Week 21

Day 1

Snatch – 65% for 1 set of 3, 75% for 1 set of 2, 85% x 1, 70% for 1 set of 3, 80% for 1 set of 2, 85% x 1
Back Squat with Belt – 3RM, then -10% for 2 x 3
Bench Press (Paused 5 seconds) – 1RM, then -15% for 3 x 3 (last set do as many as possible)
Upper Muscular Imbalance Work 1:
1a. Chest to Bar Pull-Ups – 3-4 sets x 3-8 reps
1b. KB High Pulls – 3-4 sets x 3
GHDs – 3 x 8
Conditioning: 400m bodyweight only

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 3 not paused
No Hook, No Feet Snatch – 1RM, then -20% for 2
Clean and Jerk – 65% for 1 set of 3, 75% for 1 set of 2, 85% x 1, 70% for 1 set of 3, 80% for 1 set of 2, 85% x 1
Conditioning: 400m bodyweight only

Day 3

High Bar Back Squat with Belt – 1RM (paused 5 sec), then -20% for 2 x 3 not paused
Floor Presses – 5RM, then -10% for 2 x 5
Deadlift – 3RM, then -10% for 2 x 3
Elevated Suitcase Deadlifts – 3 x 8 each side

Day 4

Warm up with OH Squat Variations – Work up to 80% for 1 rep paused 5 sec
Front Squat with Belt: 2RM
Power Clean from Blocks – 3RM
Optional Cardio, GPP, HIIT

Day 5

Snatch Max Effort: Snatch (Competition Style – 3 attempts)
Clean and Jerk Max Effort: Clean and Jerk (Competition Style – 3 attempts)

Day 6

Back Squat with Belt – 5RM, then -15% for 2 x 5 (last set do as many as possible)
Bench Press – 3RM, then -15% for 2 x 3 (last set do as many as possible)
Deadlift from 2″ Blocks – 5RM, then -10% for 2 x 5
BB Elevated Hip Thrusts with Band Around Knees: 4 x 6
Conditioning: Lunges – 400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week20,Week21,Week22,Week23″]

Week 20

Day 1

High Bar Back Squat with Belt – 3RM, then -10% for 3
Snatch – 55% x 3, 65% x 3, 78% x 2, 83% x 2, 88% x 1, 90% x 1
Bench Press – Take 90% of best 3RM for 3 x 3
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 5
1b. Bentover Rows – 3 x 5
BB Elevated Hip Thrusts: 4 x 6
Conditioning: 200m bodyweight only

Day 2

Front Squat with Belt – 3RM, then -10% for 3
Power Snatch – 1RM
Clean and Jerk – 55% x 3, 65% x 3, 78% 1×2, 83% 1 x 2, 88% 1 x 1, 90% 1×1
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)
Conditioning: 200m bodyweight only

Day 3

Back Squat – 1RM
Jerk from Block Work (Paused 3 sec in the Catch Position) – 1RM
Push Presses – 3RM
Deadlift Paused at Knee – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
2b. Z Press (barbell or DB) – 3-4 sets of 8 reps
2c. KB High Pulls – 3-4 sets x 8 (lower slower than you pull up)

Day 4

Heaving Snatch Balance: 1RM with 3 sec pause
Front Squat with Belt: Work up to 90% of 1RM for 1
Power Clean: 1RM
Core Muscular Imbalance: Two-Arm Farmers Carries (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 5

Snatch Max Effort: Snatch – Max
Clean and Jerk Max Effort: Clean and Jerk – Max
Jerk Recoveries: 3RM, then -10% for 3

Day 6

Back Squat with Belt – 5RM, then -10% for 2 x 5
Bench Press – 5RM, then -10% for 2 x 5
Strict Presses – Take 90% of best 3RM for 3 x 3
Deadlift from 4″ Blocks – 1RM
Unilateral RDL’s – 3 x 8 each leg
Conditioning: Lunges – 200m – 400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19,Week20,Week21,Week22″]

Week 19

Day 1

High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -15% for 2 x 3 (not paused – last set do as many as possible)
Snatch – 50% x 3, 60% x 3, 70% for 2 sets of 2, 77% x 2, 83% x 1
Bench Press – 3RM, then -15% for 2 x 3 (last set do as many as possible)
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 5
1b. Bentover Rows – 3 x 5
BB Elevated Hip Thrusts: 4 x 6
Conditioning: 200m bodyweight only

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Power Snatch – 2RM, then -10% for 2
Clean and Jerk – 50% x 3, 60% x 3, 70% for 2 sets of 2, 77% x 2, 83% x 1
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)
Conditioning: 200m bodyweight only

Day 3

Back Squat – 1RM, then -15% for 3, then -25% for 5
Jerk from Block Work (Paused 3 sec in the Catch Position) – 1RM, then -20% for 2 sets of 2
Push Presses – 3RM, then -10% for 2 x 3
Deadlift Paused at Knee – 3RM (1st 2 reps paused 1 sec), then -10% for 2 x 3
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
2b. Z Press (barbell or DB) – 3-4 sets of 8 reps
2c. KB High Pulls – 3-4 sets x 8 (lower slower than you pull up)

Day 4

Heaving Snatch Balance: 1RM with 3 sec pause, then -20% for 3 reps not paused
Front Squat with Belt: 1RM
Power Clean: 2RM, then -10% for 2
Core Muscular Imbalance: Two-Arm Farmers Carries (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 5

Snatch Max Effort: Snatch Pull x 1, Snatch x 1 – Max
Clean and Jerk Max Effort: Clean x 1, Front Squat x 1, Jerk x 1 – Max
Jerk Recoveries: 3RM, then -10% for 3

Day 6

Back Squat with Belt – 5RM, then -10% for 2 x 5
Bench Press – 5RM, then -10% for 2 x 5
Strict Presses – 3RM, then -10% for 2 x 3
Deadlift from 4″ Blocks – 3RM, then -10% for 2 x 3
Unilateral RDL’s – 3 x 8 each leg
Conditioning: Lunges – 200m – 400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week18,Week19,Week20,Week21″]

Week 18

Day 1

High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -15% for 2 x 3 (not paused – last set do as many as possible)
Snatch – 53% x 3, 63% x 3, 73% x 2, 78% for 2 sets of 2, 83% for 2 sets of 1, 88% for 2 sets of 1
Bench Press – 3RM, then -15% for 2 x 3 (last set do as many as possible)
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 5
1b. Bentover Rows – 3 x 5
BB Elevated Hip Thrusts: 4 x 6
Conditioning: 200m bodyweight only

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Power Snatch – 3RM, then -10% for 3
Clean and Jerk – 53% x 3, 63% x 3, 73% x 2, 78% for 2 sets of 2, 83% for 2 sets of 1, 88% for 2 sets of 1
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)
Conditioning: 200m bodyweight only

Day 3

Back Squat – 1RM, then -20% for 3, then -30% for 5
Jerk from Block Work (Paused 3 sec in the Catch Position) – 1RM, then -20% for 2
Push Presses – 3RM, then -10% for 2 x 3
Deadlift Paused at Knee – 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
2b. Z Press (barbell or DB) – 3-4 sets of 8 reps
2c. KB High Pulls – 3-4 sets x 8 (lower slower than you pull up)

Day 4

Heaving Snatch Balance: 1RM with 5 sec pause, then -20% for 3 reps not paused
Front Squat with Belt: 1RM
Power Clean: 3RM, then -10% for 3
Core Muscular Imbalance: Two-Arm Farmers Carries (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 5

Snatch Max Effort: Snatch Pull x 1, Snatch x 2 – Max
Clean and Jerk Max Effort: Clean Pull x 1, Clean x 1, Front Squat x 1, Jerk x 1 – Max
Jerk Recoveries: 3RM, then -10% for 3

Day 6

Back Squat with Belt – 5RM, then -10% for 2 x 5
Bench Press – 5RM, then -10% for 2 x 5
Strict Presses – 3RM, then -10% for 2 x 3
Deadlift from 4″ Blocks – 5RM, then -10% for 2 x 5
Unilateral RDL’s – 3 x 8 each leg
Conditioning: Lunges – 200m – 400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week17,Week18,Week19,Week20″]

Week 17

Day 1

High Bar Back Squat with Belt – 3RM (1st rep paused 3 sec), then -15% for 2 x 3 (not paused – last set do as many as possible)
Snatch – 50% x 3, 60% x 3, 70% x 2, 75% for 2 sets of 2, 80% x 1, 85% for 2 sets of 1
Bench Press – 3RM, then -15% for 2 x 3 (last set do as many as possible)
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 5
1b. Bentover Rows – 3 x 5
BB Elevated Hip Thrusts: 4 x 6
Conditioning: 200m bodyweight only

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Power Snatch – 3RM, then -10% for 3
Clean and Jerk – 50% x 3, 60% x 3, 70% x 2, 75% for 2 sets of 2, 80% x 1, 85% for 2 sets of 1
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)
Conditioning: 200m bodyweight only

Day 3

Back Squat – 1RM, then -20% for 3
Jerk from Block Work (Paused 3 sec in the Catch Position) – 1RM, then -20% for 2
Push Presses – 3RM, then -10% for 2 x 3
Deadlift Paused at Knee – 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets of 3-8 reps
2b. Z Press (barbell or DB) – 3-4 sets of 8 reps
2c. KB High Pulls – 3-4 sets x 8 (lower slower than you pull up)

Day 4

Heaving Snatch Balance: 1RM with 5 sec pause, then -20% for 3 reps not paused
Front Squat with Belt: 1RM
Power Clean: 3RM, then -10% for 3
Core Muscular Imbalance: Two-Arm Farmers Carries (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 5

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

Day 6

Back Squat with Belt – 5RM, then -10% for 2 x 5
Bench Press – 5RM, then -10% for 2 x 5
Strict Presses – 3RM, then -10% for 2 x 3
Deadlift from 4″ Blocks – 5RM, then -10% for 2 x 5
Unilateral RDL’s – 3 x 8 each leg
Conditioning: Lunges – 200m – 400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week16,Week17,Week18,Week19″]

Week 16

Day 1

High Bar Back Squat with Belt – 5RM (no pause), then -10% for 5
Snatch – 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 2
Bench Press – Take 90% of best 5RM for 3×5
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
BB Elevated Hip Thrusts: 3 x 8
Conditioning: 200m bodyweight only

Day 2

Front Squat with Belt – 1RM (paused 3 sec), then -20% for 3 not paused
Clean and Jerk – 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 2
Snatch Pulls – Off
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

Back Squat – 3RM (no pause)
Jerk Recoveries – 5RM, then -10% for 5
Push Presses – 5RM, then -10% for 2 x 5
Deadlift Paused at Mid-Shin – 5RM (1st rep paused 1 sec), then -10% for 2 x 5
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 (lower slower than you pull up)

Day 4

Warm Up with OH Squat: Work up to 65% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt: Work up to 90% of 1RM with 50lb of Chain (no pause), then remove chain and max
Hang Power Snatch: 1RM
Hang Power Clean: 1RM
Optional Cardio, GPP, HIIT: Sled Drags – 70lb forwards 25 yards x 4, 70lbs backwards 25 yards x 4

Day 5

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 2, Front Squat x 1, Jerk x 1 – 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 6

Back Squat with Belt – 8RM, then -10% for 8
Bench Press – 8RM, then -10% for 8
Strict Presses – Take 90% of best 5RM for 3 x 5
RDL’s – 3 x 8
Conditioning: Lunges – 200m – 400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/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 3 sec), then -15% for 2 x 5 not paused (last set do as many reps as possible but leave one in the tank)
Snatch – 50% x 3, 60% x 3, 65% for 2 sets of 3, 72% x 2, 80% x 1
Bench Press – 5RM, then -15% for 2 x 5 (last set do as many reps as possible but leave one in the tank)
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
BB Elevated Hip Thrusts: 3 x 8
Conditioning: 200m bodyweight only

Day 2

Front Squat with Belt – 1RM (paused 3 sec), then -20% for 3 not paused
Clean and Jerk – 50% x 3, 60% x 3, 65% for 2 sets of 3, 72% x 2, 80% x 1
Snatch Pulls – 95% for 3 x 3 with a 6-second eccentric
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

Back Squat – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Jerk Recoveries – 5RM, then -10% for 5
Push Presses – 5RM, then -10% for 2 x 5
Deadlift Paused at Mid-Shin – 5RM (1st 2 reps paused 1 sec), then -10% for 2 x 5
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 (lower slower than you pull up)

Day 4

Warm Up with OH Squat: Work up to 75% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt: 1 RM with 50lb of chains
Hang Power Snatch: 3RM, then -10% for 3
Hang Power Clean: 3RM, then -10% for 3
Optional Cardio, GPP, HIIT: Sled Drags – 70lb forwards 25 yards x 4, 70lbs backwards 25 yards x 4

Day 5

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
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 6

Back Squat with Belt – 8RM, then -10% for 2 x 8
Bench Press – 8RM, then -10% for 2 x 8
Strict Presses – 5RM, then -10% for 2 x 5
RDL’s – 3 x 8
Conditioning: Lunges – 200m – 400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work
[/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 -15% for 2 x 5 not paused (last set do as many reps as possible but leave one in the tank)
Snatch – 55% x 3, 65% x 3, 75% for 2 sets of 3, 80% for 2 sets of 2, 85% for 2 sets of 1
Bench Press – 5RM, then -15% for 2 x 5 (last set do as many reps as possible but leave one in the tank)
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
BB Elevated Hip Thrusts: 3 x 8
Conditioning: 200m bodyweight only

Day 2

Front Squat with Belt – 1RM (paused 5 sec), then -20% for 3 not paused
Clean and Jerk – 55% x 3, 65% x 3, 75% for 2 sets of 3, 80% for 2 sets of 2, 85% for 2 sets of 1
Snatch Pulls – 95% for 3 x 3 with a 6-second eccentric
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

Back Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk Recoveries – 5RM, then -10% for 5
Push Presses – 5RM, then -10% for 2 x 5
Deadlift Paused at Mid-Shin – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 (lower slower than you pull up)

Day 4

Warm Up with OH Squat: Work up to 73% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt: 1 RM with 50lb of chains
Hang Power Snatch: 3RM, then -10% for 3
Hang Power Clean: 3RM, then -10% for 3
Optional Cardio, GPP, HIIT: Sled Drags – 70lb forwards 25 yards x 4, 70lbs backwards 25 yards x 4

Day 5

Snatch Max Effort: Snatch Pull x 1, Snatch x 2, Hang Snatch x 1, OH Squat x 2 – Max
Clean and Jerk Max Effort: Clean Pull x 1, Clean x 2, Front Squat x 2, Jerk x 2 – Max
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 6

Back Squat with Belt – 10RM, then -10% for 2 x 10
Bench Press – 10RM, then -10% for 2 x 10
Strict Presses – 5RM, then -10% for 2 x 5
RDL’s – 3 x 8
Conditioning: Lunges – 200m – 400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work

[/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 -15% for 2 x 5 not paused (last set do as many reps as possible but leave one in the tank)
Snatch – 50% x 3, 60% x 3, 70% for 2 sets of 3, 77% x 2, 82% x 1
Bench Press – 5RM, then -15% for 2 x 5 (last set do as many reps as possible but leave one in the tank)
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 3 x 8
1b. Bentover Rows – 3 x 8
BB Elevated Hip Thrusts: 3 x 8
Conditioning: 200m bodyweight only

Day 2

Front Squat with Belt – 1RM (paused 5 sec), then -20% for 3 not paused
Clean and Jerk – 50% x 3, 60% x 3, 70% for 2 sets of 3, 77% x 2, 82% x 1
Snatch Pulls – 95% for 3 x 3 with a 6-second eccentric
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

Back Squat – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Jerk Recoveries – 5RM, then -10% for 5
Push Presses – 5RM, then -10% for 2 x 5
Deadlift Paused at Mid-Shin – 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5
Upper Muscular Imbalance 2
2a. Chest to Bar Pullups – 3-4 sets of submaximal reps
2b. Dips – 3-4 sets of submaximal reps
2c. KB High Pulls – 3-4 sets x 8 (lower slower than you pull up)

Day 4

Warm Up with OH Squat: Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt: 1 RM with 50lb of chains
Hang Power Snatch: 3RM, then -10% for 3
Hang Power Clean: 3RM, then -10% for 3
Optional Cardio, GPP, HIIT: Sled Drags – 70lb forwards 25 yards x 4, 70lbs backwards 25 yards x 4

Day 5

Snatch Max Effort: Snatch Pull x 2, Snatch x 2, Hang Snatch x 1, OH Squat x 2 – Max
Clean and Jerk Max Effort: Clean Pull x 2, Clean x 2, Front Squat x 2, Jerk x 2 – Max
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 6

Back Squat with Belt – 10RM, then -10% for 2 x 10
Bench Press – 10RM, then -10% for 2 x 10
Strict Presses – 5RM, then -10% for 2 x 5
RDL’s – 3 x 8
Conditioning: Lunges – 200m – 400m

Day 7 (Optional)

Optional Cardio, GPP, HIIT
Mobility Work

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12,Week13,Week14,Week15″]

Week 12

Day 1

Warm Up with OH Squat Variations – Snatch Grip Thruster to OH Squat (no pause) – work up to 70% of Snatch
Back Squat with no Belt – Work up to 90% for 1
Snatch EMOMs – Max Snatch – but no misses
Bench Press (Competition Grip and Pause) – Work up to 85% of max for 1 rep
Conditioning: Off

Day 2

Front Squat with Belt – 1RM
Power Snatch – Work up to 85% of Power Snatch
Clean and Jerk EMOMs – Work up to Clean and Jerk opener
Optional Cardio, GPP, HIIT: Off
Conditioning: Off

Day 3

High Bar Back Squat with Belt – Work up to 85% for 1
Power Clean – Work up to 75% for 1
Bench Press – (without bands) Start at 65% for 6 sets of 3 reps, working up but no misses
Deadlift EMOMs – Off

Day 4

Warm Up with OH Squat: Off
Snatch from Blocks with Bar at Knee: Off
Clean from Blocks with Bar at Knee: Off
Front Squat with Belt – Work up to 75% for 1
Optional Cardio, GPP, HIIT

Day 5

Snatch – Max
Clean and Jerk – Max
Low or High Bar Back Squat with Belt – Max

Day 6

Bench Press – Max
1 Board Bench – Off
Deadlift – Max
GHDs – 3 x 8
Lunges – Off

Day 7 (Optional)

Thruster or Cluster – Off
Optional Cardio, GPP, HIIT
Mobility Work

[/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 no Belt – 1RM, then -20% for 4 x 3
Snatch EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but allowed only one miss
Bench Press (Competition Grip and Pause) – 1RM, then -20% for 4 x 3
Conditioning: Off

Day 2

Front Squat with Belt – 1RM (paused 1 sec)
Power Snatch – 1RM
Clean and Jerk EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but allowed only 1 miss
Optional Cardio, GPP, HIIT
Conditioning: Off

Day 3

High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 4 x 3 not paused
Power Clean – 1RM
Bench Press (Add Doubled Mini-Bands and Pause all Reps) – Start at 50% for 12 sets of 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 4

Warm Up with OH Squat: Work up to 85% of Snatch for 1 rep paused 3 sec
Snatch from Blocks with Bar at Knee: 75% for 1 x 3, then 80% for 1 x 2, then 85% for 1
Clean from Blocks with Bar at Knee: 75% for 1 x 3, then 80% for 1 x 2, then 85% for 1
Front Squat with Belt – 1RM
Optional Cardio, GPP, HIIT

Day 5

Snatch Max Effort: Snatch – Max
Clean & Jerk Max Effort: Clean and Jerk – Max
Low or High Bar Back Squat with Belt – 1RM with 25lb per side of weight releasers

Day 6

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

Day 7 (Optional)

Thruster or Cluster – 1RM, then -25% for 3
Optional Cardio, GPP, HIIT
Mobility Work

[/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 no Belt – 1RM, then -20% for 3 x 3
Snatch EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but no misses
Bench Press (Competition Grip and Pause) – 1RM, then -20% for 3 x 3
Conditioning: 400M Lunges BW Only

Day 2

Front Squat with Belt – 1RM (paused 3 sec), then -20% for 3 not paused
Power Snatch – 1RM, then -20% for 2 x 2
Clean and Jerk EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but allowed only 1 miss
Optional Cardio, GPP, HIIT
Conditioning: Off

Day 3

High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 3 x 3 not paused
Power Clean – 1RM, then -20% for 2 x 2
Bench Press (Add Doubled Mini-Bands and Pause all Reps) – Start at 50% for 10 sets of 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 4

Warm Up with OH Squat: Work up to 83% of Snatch for 1 rep paused 5 sec
Snatch from Blocks with Bar at Knee: 73% for 1 x 3, then 83% for 2 x 2, then 88% for 1
Clean from Blocks with Bar at Knee: 73% for 1 x 3, then 83% for 2 x 2, then 88% for 1
Front Squat with Belt – 1RM
Optional Cardio, GPP, HIIT

Day 5

Snatch Max Effort: Snatch – Max
Clean & Jerk Max Effort: Clean and Jerk – Max
Low or High Bar Back Squat with Belt – 1RM with 25lb per side of weight releasers, then -20% of bar weight for 2 x 3

Day 6

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

Day 7 (Optional)

Thruster or Cluster – 1RM, then -25% for 3
Optional Cardio, GPP, HIIT
Mobility Work

[/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 no Belt – 1RM, then -20% for 2 x 3
Snatch EMOMs – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Bench Press (Competition Grip and Pause) – 1RM, then -20% for 2 x 3
Conditioning: 400M Lunges BW Only

Day 2

Front Squat with Belt – 1RM (paused 5 sec), then -20% for 3 not paused
Power Snatch – 1RM, then -20% for 2
Clean and Jerk EMOMs – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Optional Cardio, GPP, HIIT
Conditioning: 400M Lunges BW Only

Day 3

High Bar Back Squat with Belt – 1RM (paused 5 sec), then -20% for 2 x 3 not paused
Power Clean – 1RM, then -20% for 2
Bench Press (Add Doubled Mini-Bands and Pause all Reps) – Start at 50% for 8 sets of 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 4

Warm Up with OH Squat: Work up to 80% of Snatch for 1 rep paused 5 sec
Snatch from Blocks with Bar at Knee: 70% for 2 x 3, then 80% for 2 x 2, then 85% for 1
Clean from Blocks with Bar at Knee: 70% for 2 x 3, then 80% for 2 x 2, then 85% for 1
Front Squat with Belt – 1RM
Optional Cardio, GPP, HIIT

Day 5

Snatch Max Effort: Snatch Pull to Snatch – Max
Clean & Jerk Max Effort: Clean and 2 Jerks – Max
Low or High Bar Back Squat with Belt – 1RM with 25lb per side of weight releasers, then -20% of bar weight for 3

Day 6

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

Day 7 (Optional)

Thruster or Cluster – 1RM, then -25% for 3
Optional Cardio, GPP, HIIT
Mobility Work

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8,Week9,Week10,Week11″]

Week 8

Day 1

Warm Up with OH Squat Variations – Heaving Snatch Balance and 1 OH Squat – work up to 70% of Snatch
Back Squat with Belt – 3RM, 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
Bench Press – 3RM
Snatch Pulls – 100% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 5 reps x 3 sets
1b. Bentover Rows – 5 reps x 3 sets
Conditioning: 200M Lunges BW Only

Day 2

Front Squat with Belt – 1RM
Clean Paused at Knee EMOMs – Start at 70% for 6 sets of 1 rep, working up heavy but no misses
Jerk from Block: (Paused 3 sec in the catch position) – 1RM
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)
Optional Cardio, GPP, HIIT

Day 3

Heaving Snatch Balance: 1RM
High Bar Back Squat with Belt – 1RM
Bench Press (Add 25-50lb of Chains and Pause all Reps) – Start at 60% for 6 sets of 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
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – Submaximal reps x 3 sets
1b. Plate Lateral Raises – 8 reps x 3 sets
1c. KB High Pulls – 8 reps x 3 sets (lower slower than you pull up)

Day 4

Front Squat with Belt – 3RM
Hang Snatch from Power Position – 3RM
Core Muscular Imbalance: Bilateral Farmers Carry (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 40-60lb of Bands
Snatch Max Effort: Snatch Pull to Snatch – Max
Clean & Jerk Max Effort: Clean to Front Squat and Jerk – Max
Clean Pulls – 100% for 3 x 3
Lunges – 400m

Day 6

Hang Clean from Power Position – 3RM
Closegrip Bench – 5RM
1 Board Bench – 1RM
Deadlift Max Effort – 1RM from 6-inch Blocks
GHDs – 3 x 8
Lunges – 200m

Day 7 (Optional)

Thruster or Cluster – 1RM (no pause)
Optional Cardio, GPP, HIIT
Mobility Work

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7,Week8,Week9,Week10″]

Week 7

Day 1

Warm Up with OH Squat Variations – Heaving Snatch Balance and 1 OH Squat – work up to 80% of Snatch
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
Bench Press – 3RM (1st rep paused 3 sec), then -10% for 4 x 3 not paused
Snatch Pulls – 100% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 5 reps x 3 sets
1b. Bentover Rows – 5 reps x 3 sets
Conditioning: 200M Lunges BW Only

Day 2

Front Squat with Belt – 1RM (paused 1 sec), then -20% for 2 x 3 not paused
Clean Paused at Knee EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but no misses
Jerk from Block: (Paused 3 sec in the catch position) – 1RM, then -20% for 2 x 2
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)
Optional Cardio, GPP, HIIT

Day 3

Heaving Snatch Balance: 1RM with 3 sec pause
High Bar Back Squat with Belt – 1RM (paused 1 sec), then -20% for 2 x 3 not paused
Bench Press (Add 25-50lb of Chains and Pause all Reps) – Start at 60% for 12 sets of 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
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – Submaximal reps x 3 sets
1b. Plate Lateral Raises – 8 reps x 3 sets
1c. KB High Pulls – 8 reps x 3 sets (lower slower than you pull up)

Day 4

Front Squat with Belt – 3RM, then -10% for 2 x 3
Hang Snatch from Power Position – 3RM, then -10% for 2 x 3
Core Muscular Imbalance: Bilateral Farmers Carry (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 40-60lb of Bands (no pause), then take off bands and max!
Snatch Max Effort: Snatch Pull to Snatch – Max
Clean & Jerk Max Effort: Clean to Front Squat and Jerk – Max
Clean Pulls – 103% for 3 x 3
Lunges – 400m

Day 6

Hang Clean from Power Position – 3RM, then -10% for 2 x 3
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

Day 7 (Optional)

Thruster or Cluster – 1RM (paused 3 sec in bottom), then -25% for 3 not paused
Optional Cardio, GPP, HIIT
Mobility Work

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6,Week7,Week8,Week9″]

Week 6

Day 1

Warm Up with OH Squat Variations – Heaving Snatch Balance and 1 OH Squat – work up to 78% of Snatch
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
Bench Press – 3RM (1st rep paused 5 sec), then -10% for 3 x 3 not paused
Snatch Pulls – 100% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 5 reps x 3 sets
1b. Bentover Rows – 5 reps x 3 sets
Conditioning: 200M Lunges BW Only

Day 2

Front Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Clean Paused at Knee EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but no misses
Jerk from Block: (Paused 3 sec in the catch position) – 1RM, then -20% for 2
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)
Optional Cardio, GPP, HIIT

Day 3

Heaving Snatch Balance: 1RM with 5 sec pause
High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Bench Press (Add 25-50lb of Chains and Pause all Reps) – Start at 60% for 10 sets of 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
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – Submaximal reps x 3 sets
1b. Plate Lateral Raises – 8 reps x 3 sets
1c. KB High Pulls – 8 reps x 3 sets (lower slower than you pull up)

Day 4

Front Squat with Belt – 3RM, then -10% for 2 x 3
Hang Snatch from Power Position – 3RM, then -10% for 2 x 3
Core Muscular Imbalance: Bilateral Farmers Carry (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 40-60lb of Bands (no pause), then take off bands and max!
Snatch Max Effort: Snatch Pull to Snatch and 1 OH Squat – Max
Clean & Jerk Max Effort: Clean Pull to Clean to Front Squat and Jerk – Max
Clean Pulls – 103% for 3 x 3
Lunges – 400m

Day 6

Hang Clean from Power Position – 3RM, then -10% for 2 x 3
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

Day 7 (Optional)

Thruster or Cluster – 1RM (paused 3 sec in bottom), then -25% for 3 not paused
Optional Cardio, GPP, HIIT
Mobility Work

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5,Week6,Week7,Week8″]

Week 5

Day 1

Warm Up with OH Squat Variations – Heaving Snatch Balance and 1 OH Squat – work up to 75% of Snatch
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
Bench Press – 3RM (1st rep paused 5 sec), then -10% for 2 x 3 not paused
Snatch Pulls – 100% for 3 x 3, working up each set
Upper Muscular Imbalance Work 1:
1a. Weighted Push-Ups – 5 reps x 3 sets
1b. Bentover Rows – 5 reps x 3 sets
Conditioning: 200M Lunges BW Only

Day 2

Front Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Clean Paused at Knee EMOMs – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Jerk from Block: (Paused 3 sec in the catch position) – 1RM, then -20% for 2
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)
Optional Cardio, GPP, HIIT

Day 3

Heaving Snatch Balance: 1RM with 5 sec pause
High Bar Back Squat with Belt – 1RM (paused 3 sec), then -20% for 2 x 3 not paused
Bench Press (Add 25-50lb of Chains and Pause all Reps) – Start at 60% for 8 sets of 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
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – Submaximal reps x 3 sets
1b. Plate Lateral Raises – 8 reps x 3 sets
1c. KB High Pulls – 8 reps x 3 sets (lower slower than you pull up)

Day 4

Front Squat with Belt – 3RM, then -10% for 2 x 3
Hang Snatch from Power Position – 3RM, then -10% for 2 x 3
Core Muscular Imbalance: Bilateral Farmers Carry (When you can carry 45 seconds x 3 sets, move up in weight)
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 40-60lb of Bands (paused 3 sec), then -20% for 2 x 3 not paused
Snatch Max Effort: Snatch Pull to Snatch and 1 OH Squat – Max
Clean & Jerk Max Effort: Clean Pull to Clean to Front Squat and Jerk – Max
Clean Pulls – 100% for 3 x 3
Lunges – 400m

Day 6

Hang Clean from Power Position – 3RM, then -10% for 2 x 3
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

Day 7 (Optional)

Thruster or Cluster – 1RM (paused 3 sec in bottom), then -25% for 3 not paused
Optional Cardio, GPP, HIIT
Mobility Work

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4,Week5,Week6,Week7″]

Week 4

Day 1

Warm Up with OH Squat Variations – Complex: 2 Snatch Grip Push Presses & 1 OH Squat – work up to 70% of Snatch
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
Bench Press – 5RM
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 BW Only

Day 2

Front Squat with Belt – 3RM
Clean Paused 2 inches off Ground EMOMs – Start at 70% for 6 sets of 1 rep, working up heavy but no misses
Jerk from Block: (Paused 3 sec in dip and catch) – 1RM
Snatch Pulls – off
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

High Bar Back Squat with Belt – 1RM (1st rep paused 3 sec)
Bench Press Pause all Reps – Start at 60% for 6 sets of 3 reps, 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%
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – Submaximal reps x 3 sets
1b. Dips – 8 reps x 3 sets
1c. KB High Pulls – 8 reps x 3 sets (lower slower than you pull up)

Day 4

Warm Up with OH Squat Variations – Work up to 65% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt – Work up to 90% of 1RM with 50lb of Chain, no pause – then remove chains and max
Snatch Max Effort Complex: Snatch – Max
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain (not paused)
Clean & Jerk Max Effort: Clean and Jerk Max
Clean Pulls – 90% for 3×3
Core Muscular Imbalance: Unilateral Farmer’s Carry (When you can carry 45 seconds x 3 sets, move up in weight)

Day 6

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

Day 7 (Optional)

Thruster or Cluster – 3RM
Optional Cardio, GPP, HIIT
Mobility Work

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3,Week4,Week5,Week6″]

Week 3

Day 1

Warm Up with OH Squat Variations – Complex: 2 Snatch Grip Push Presses & 1 OH Squat – work up to 80% of Snatch
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
Bench Press – 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 BW Only

Day 2

Front Squat with Belt – 3RM (1st rep paused 1 sec), then -10% for 2 x 3 not paused
Clean Paused 2 inches off Ground EMOMs – Start at 70% for 12 sets of 1 rep, working up heavy but no misses
Jerk from Block: (Paused 3 sec in dip and catch) – 1RM, then -20% for 3 x 2
Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric
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

High Bar Back 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 of 3 reps, 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
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – Submaximal reps x 3 sets
1b. Dips – 8 reps x 3 sets
1c. KB High Pulls – 8 reps x 3 sets (lower slower than you pull up)

Day 4

Warm Up with OH Squat Variations – Work up to 75% for 3 reps with 1st rep paused 3 sec
Front Squat with Belt – 1RM with 50lb of Chain, no pause
Snatch Max Effort Complex: Snatch to Hang Snatch – Max, then -10% for two down sets
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain paused 1 sec, then -20% for 2 x 3 not paused
Clean & Jerk Max Effort: Clean, 2 Front Squats, and Jerk Max, then -15% for 2 down sets
Clean Pulls – 100% 3×3
Core Muscular Imbalance: Unilateral Farmer’s Carry (When you can carry 45 seconds x 3 sets, move up in weight)

Day 6

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

Day 7 (Optional)

Thruster or Cluster – 3RM, then -15% for 3
Optional Cardio, GPP, HIIT
Mobility Work

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2,Week3,Week4,Week5″]

Week 2

Day 1

Warm Up with OH Squat Variations – Complex: 2 Snatch Grip Push Presses & 1 OH Squat – work up to 78% of Snatch
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
Bench Press – 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 BW Only

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Clean Paused 2 inches off Ground EMOMs – Start at 70% for 10 sets of 1 rep, working up heavy but no misses
Jerk from Block: (Paused 3 sec in dip and catch) – 1RM, then -20% for 2 x 2
Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric
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

High Bar Back 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 of 3 reps, 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
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – Submaximal reps x 3 sets
1b. Dips – 8 reps x 3 sets
1c. KB High Pulls – 8 reps x 3 sets (lower slower than you pull up)

Day 4

Warm Up with OH Squat Variations – Work up to 73% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt – 1RM with 50lb of Chain, no pause
Snatch Max Effort Complex: Snatch to Hang Snatch – Max, then -10% for one down set
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain paused 3 sec, then -20% for 2 x 3 not paused
Clean & Jerk Max Effort: Clean, 2 Front Squats, and Jerk Max, then -15% for 2 down sets
Clean Pulls – 98% 3×3
Core Muscular Imbalance: Unilateral Farmer’s Carry (When you can carry 45 seconds x 3 sets, move up in weight)

Day 6

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

Day 7 (Optional)

Thruster or Cluster – 3RM, then -15% for 3
Optional Cardio, GPP, HIIT
Mobility Work

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1,Week2,Week3,Week4″]

Week 1

Day 1

Warm Up with OH Squat Variations – Complex: 2 Snatch Grip Push Presses & 1 OH Squat – work up to 75% of Snatch
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
Bench Press – 5RM (1st rep paused 5 sec), then -10% for 2 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 BW Only

Day 2

Front Squat with Belt – 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused
Clean Paused 2 inches off Ground EMOMs – Start at 70% for 8 sets of 1 rep, working up heavy but no misses
Jerk from Block: (Paused 3 sec in dip and catch) – 1RM, then -20% for 2 x 2
Snatch Pulls – 95% for 3 x 3 with a 6 sec eccentric
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

High Bar Back 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 of 3 reps, 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%
Upper Muscular Imbalance:
1a. Chest to Bar Pullups – Submaximal reps x 3 sets
1b. Dips – 8 reps x 3 sets
1c. KB High Pulls – 8 reps x 3 sets (lower slower than you pull up)

Day 4

Warm Up with OH Squat Variations – Work up to 70% for 3 reps with 1st rep paused 5 sec
Front Squat with Belt – 1RM with 50lb of Chain, no pause
Snatch Max Effort Complex: Snatch to Hang Snatch – Max, then -10% for one down set
Optional Cardio, GPP, HIIT

Day 5

Low or High Bar Back Squat without Belt – 1RM with 50lb of Chain paused 3 sec, then -20% for 2 x 3 not paused
Clean & Jerk Max Effort: Clean, 2 Front Squats, and Jerk Max, then -15% for 1 down set
Clean Pulls – 95% 3×3
Core Muscular Imbalance: Unilateral Farmer’s Carry (When you can carry 45 seconds x 3 sets, move up in weight)

Day 6

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

Day 7 (Optional)

Thruster or Cluster – 3RM, then -15% for 3
Optional Cardio, GPP, HIIT
Mobility Work

[/memb_has_any_tag]