Bronze Level SuperTotal Hypertrophy 5-Day Program

[memb_contact fields=”FirstName”]!

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

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

Week 12

Day 1

Snatch from Blocks Bar at Knee – 55% 1×3, 65% 1×3, 75% 1×3, 80% 1×2, 85% 1×1, 88% 1×1, work up allowed 1 miss
Front Squats – 73% 1×3, 78% 1×3, 80% 2×2, 83% 1×2, 85% 1×2, 88% 1×1
Deadlits (All Reps Dead Stop) – 73% 1×3, 78% 1×3, 80% 1×2, 83% 1×2, 85% 1×1, 88% 1×1
Hack Squat or Double Kettlebell Goblet Squats – 4×20
BB Elevated Hip Thrusts with Band Around Knees – 4×10

Day 2

Jerk Recoveries – 5RM 
Closegrip Bench Press – 73% 1×3, 78% 1×3, 80% 2×2, 83% 1×2, 85% 1×2, 88% 1×1
Floor Presses with 50-100lb of chains –5RM, then -15% for 2×5 (last set is 5+)
1a.Pull-Ups – 4x submaximal (use weight if over 10 reps)
1b. Bentover Rows paused 2 seconds on sternum – 4×10
1c. Band Face Pulls and Press – 4×12 

Day 3

Clean & Jerk from Blocks Bar at Knee – 55% 1×3, 65% 1×3, 75% 1×3, 80% 1×2, 85% 1×1, 88% 1×1, work up allowed 1 miss
Back Squat Box Squats (add weight to the last two sets if the speed is there) – 50% Bar Weight + 30% Bands or Chains for 7×2 (60-90 sec between sets)goal .8m/s
1a. Belt Squat KB RDLs – 3x60sec
1b. Leg Curls (seated, DB, or Machine) – 3×10
Reverse Hypers – 3x60sec

Day 4

OFF

Day 5

Snatch Max Effort – Max Snatch
Clean & Jerk Max Effort – Max Clean & Jerk
Bench Press – 3 sets: (80% x 3) rest 2 minutes and then (65% x 8) *increase 3-5k each set if able
1a. DB Tricep Extensions –  6×8
1b. Band Pushdowns – 6×15 
1c. Fat Bar Curls  – 6×5 *30 second rest between sets*

Day 6

Back Squat – 3 sets: (80% x 3) rest 2 minutes and then (65% x 8) *increase 5-10k each set if able
Competition Stance Deadlifts – 80% 6×3 with 60-90 sec rest (work up on last two sets if possible)
Rear Leg Elevated Split Squats stay at a 7RPE – 4x10ea leg
Bilateral Farmers Walk –  3×30 yards 
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week11, Week12, Week13, Week14″]

Week 11

Day 1

Snatch from Blocks Bar at Knee – 65% 2×3, 70% 2×2, 75% 2×1, 80% 2×1, 83% 2×1
Front Squats – 70% 1×4, 75% 1×3, 78% 2×2, 80% 1×1
Deadlits (All Reps Dead Stop) – 70% 1×3, 75% 1×3, 78% 1×2, 80% 1×1
Hack Squat or Double Kettlebell Goblet Squats – 3×20
BB Elevated Hip Thrusts with Band Around Knees – 3×10

Day 2

Jerk Recoveries – 5RM 
Closegrip Bench Press – 70% 1×4, 75% 1×3, 78% 2×2, 80% 1×1
Floor Presses with 50-100lb of chains – 90% of 8RM for 2×8
1a.Pull-Ups – 3x submaximal (use weight if over 10 reps)
1b. Bentover Rows paused 2 seconds on sternum – 3×10
1c. Band Face Pulls and Press – 3×12 

Day 3

Clean & Jerk from Blocks Bar at Knee – 65% 2×3, 70% 2×2, 75% 2×1, 80% 2×1, 83% 2×1
Back Squat Box Squats (add weight to the last two sets if the speed is there) – 35% Bar Weight + 30% Bands or Chains for 5×3 (60-90 sec between sets)goal .8m/s
1a. Belt Squat KB RDLs – 3x30sec
1b. Leg Curls (seated, DB, or Machine) – 3×10
Reverse Hypers – 3x30sec

Day 4

OFF

Day 5

Snatch Max Effort – Max Snatch Double
Clean & Jerk Max Effort – Clean & Jerk Max Double
Bench Press – 3 sets: (75% x 3) rest 2 minutes and then (60% x 10) don’t increase weights
1a. DB Tricep Extensions –  4×8
1b. Band Pushdowns – 4×15 
1c. Fat Bar Curls  – 4×5 *30 second rest between sets*

Day 6

Back Squat – 3 sets: (75% x 3) rest 2 minutes and then (60% x 10) don’t increase weights
Competition Stance Deadlifts – 70% 6×3 with 60-90 sec rest
Rear Leg Elevated Split Squats stay at a 7RPE – 3x10ea leg
Bilateral Farmers Walk –  3×30 yards 
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10, Week11, Week12, Week13″]

Week 10

Day 1

Snatch from Blocks Bar at Knee – 75% 2×3, 80% 2×2, 85% 1×2, 88% 2×1
Front Squats – 73% 1×4, 78% 3×3, 80% 3×2, 83% 2×1
Deadlits (All Reps Dead Stop) – 73% 1×3 78% 2×2, 80% 3×2, 83% 2×1
Hack Squat or Double Kettlebell Goblet Squats – 4×20
BB Elevated Hip Thrusts with Band Around Knees – 4×10

Day 2

Jerk Recoveries – 5RM 
Closegrip Bench Press –  73% 1×4, 78% 3×3, 80% 3×2, 83% 2×1
Floor Presses with 50-100lb of chains –8RM RPE8, then -15% for 2×8 (last set is 8+)
1a.Pull-Ups – 4x submaximal (use weight if over 10 reps)
1b. Bentover Rows paused 2 seconds on sternum – 4×10
1c. Band Face Pulls and Press – 4×12 

Day 3

Clean & Jerk from Blocks Bar at Knee – 75% 2×3, 80% 2×2, 85% 1×2, 88% 2×1
Back Squat Box Squats (add weight to the last two sets if the speed is there) – 45% Bar Weight + 30% Bands or Chains for 7×3 (60-90 sec between sets)goal .8m/s
1a. Belt Squat KB RDLs – 3x50sec
1b. Leg Curls (seated, DB, or Machine) – 3×10
Reverse Hypers – 3x50sec

Day 4

OFF

Day 5

Snatch Max Effort – Pull + Snatch max
Clean & Jerk Max Effort – Clean + Front Squat + Jerk Max
Bench Press – 3 sets: (78% x 3) rest 2 minutes and then (63% x 10) *increase 3-5k each set if able
1a. DB Tricep Extensions –  6×8
1b. Band Pushdowns – 6×15 
1c. Fat Bar Curls  – 6×5 *30 second rest between sets*

Day 6

Back Squat – 3 sets: (78% x 3) rest 2 minutes and then (63% x 10) *increase 5-10k each set if able
Competition Stance Deadlifts – 78% 7×3 with 60-90 sec rest
Rear Leg Elevated Split Squats stay at a 7RPE – 4x10ea leg
Bilateral Farmers Walk –  3×30 yards 
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9, Week10, Week11, Week12″]

Week 9

Day 1

Snatch from Blocks Bar at Knee – 70% 1×3, 75% 2×2, 80% 1 x 2, 85% 2×1
Front Squats – 70% 1×4, 75% 2×3, 78% 2×2, 80% 1×1
Deadlits (All Reps Dead Stop) – 70% 1×4, 75% 1×3, 78% 2×2, 80% 1×1
Hack Squat or Double Kettlebell Goblet Squats – 3×20
BB Elevated Hip Thrusts with Band Around Knees – 3×10

Day 2

Jerk Recoveries – 5RM 
Closegrip Bench Press – 70% 1×4, 75% 2×3, 78% 2×2, 80% 1×1
Floor Presses with 50-100lb of chains – 8RM, then -15% for 2×8 (last set is 8+)
1a.Pull-Ups – 3x submaximal (use weight if over 10 reps)
1b. Bentover Rows paused 2 seconds on sternum – 3×10
1c. Band Face Pulls and Press – 3×12 

Day 3

Clean & Jerk from Blocks Bar at Knee – 70% 1×3, 75% 2×2, 80% 1 x 2, 85% 2×1
Back Squat Box Squats (add weight to the last two sets if the speed is there) – 40% Bar Weight + 30% Bands or Chains for 6×3 (60-90 sec between sets)goal .8m/s
1a. Belt Squat KB RDLs – 3x45sec
1b. Leg Curls (seated, DB, or Machine) – 3×10
Reverse Hypers – 3x45sec

Day 4

OFF

Day 5

Snatch Max Effort – Pull + 2 Snatches Max
Clean & Jerk Max Effort – Pull + Clean + Front Squat + Jerk Max
Bench Press – 3 sets: (75% x 3) rest 2 minutes and then (60% x 10) *add 2-5 kilos to each set if able
1a. DB Tricep Extensions –  6×8
1b. Band Pushdowns – 6×15 
1c. Fat Bar Curls  – 6×5 *30 second rest between sets*

Day 6

Back Squat – 3 sets: (75% x 3) rest 2 minutes and then (60% x 10) *add 2-5 kilos to each set if able
Competition Stance Deadlifts – 75% 6×3 with 60-90 sec rest
Rear Leg Elevated Split Squats stay at a 7RPE – 4x10ea leg
Bilateral Farmers Walk –  3×30 yards 
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8, Week9, Week10, Week11″]

Week 8

Day 1

Hang Snatch below knee – 2RM 9RPE, then -10% for 2×2
Box Squats – 85% 8×2 with 60-90 sec rest
2″ Deficit Snatch Grip Deadlift w 5 sec eccentric – 5RM 9RPE, then -10% for 2×5
Seated Band Leg Curls – 4×12 *slow eccentrics
Unilateral Farmer Carry – 3×20 yards each

Day 2

Push Jerks – 2RM RPE9, then -10% for 2×2
BHN Jerk Step Recovers Pause in catch 3 sec (https://www.youtube.com/watch?v=o0SEAWtkQL0) – 3RM 9RPE
Wide Grip Bench Press (wider than normal comp grip) – 10×5 at 70%
1a.Pull-Ups – 5x submaximal (use weight if over 10 reps)
1b. Bentover Rows – 5×10
1c. Dips – 5x submaximal (use weight if over 10 reps)

Day 3

Hang Clean – 2RM 9RPE, then -10% for 2×2
Front Squats – 10×5 at 70%
Rear Leg Elevated Split Squats stay at a 7RPE – 4×10 ea leg
KB Goblet Squats – 3×10
Zercher Carries – 3×20 yards

Day 4

OFF

Day 5

Snatch Complex – Snatch 2RM
Clean and Jerk Complex – Clean + 2 Jerks Max
Close Grip Bench Press – 5×10 at 70%
Incline DB Press –  5×10
KB Bottom Z Press – 3×10 ea arm
DB Lateral Raises – 3×10

Day 6

Front Squat – 3 sets (85% x 2) rest 2 minutes (65% x 8) *can increase on sets 2 and 3 if able
Sumo Deadlifts – 85% 8×2 with 60-90 sec rest
GHDs – 3×8
One Arm OH Fat Grip Dumbbell Carry –  3×20 yards each
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7, Week8, Week9, Week10″]

Week 7

Day 1

Hang Snatch below knee – 2RM 8RPE, then -10% for 3×2
Box Squats – 70% 6×3 with 60-90 sec rest
2″ Deficit Snatch Grip Deadlift w 5 sec eccentric – 90% of last week’s 5RM for 2×5
Seated Band Leg Curls – 3×12 *slow eccentrics
Unilateral Farmer Carry – 3×20 yards each

Day 2

Push Jerks – 2RM RPE8, then -10% for 3×2
BHN Jerk Step Recovers Pause in catch 3 sec (https://www.youtube.com/watch?v=o0SEAWtkQL0) – 2RM 8RPE
Wide Grip Bench Press (wider than normal comp grip) – 10×3 at 75%
1a.Pull-Ups – 3x submaximal (use weight if over 10 reps)
1b. Bentover Rows – 3×10
1c. Dips – 3x submaximal (use weight if over 10 reps)

Day 3

Hang Clean – 2RM 8RPE, then -10% for 3×2
Front Squats – 10×3 at 75%
Rear Leg Elevated Split Squats stay at a 7RPE – 3×10 ea leg
KB Goblet Squats – 3×10
Zercher Carries – 3×20 yards

Day 4

OFF

Day 5

Snatch Complex – Snatch from 2″ Deficit  2RM
Clean and Jerk Complex – Clean +  Front Squats +  Jerk Max
Close Grip Bench Press – 3×10 at 60%
Incline DB Press –  3×10
KB Bottom Z Press – 3×10 ea arm
DB Lateral Raises – 3×10

Day 6

Front Squat – 3 sets (85% x 2) rest 2 minutes (65% x 8) *don’t increase
Sumo Deadlifts – 70% 6×3 with 60-90 sec rest
GHDs – 3×8
One Arm OH Fat Grip Dumbbell Carry –  3×20 yards each
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6, Week7, Week8, Week9″]

Week 6

Day 1

Hang Snatch below knee – 3RM 8RPE, then -10% for 2×3
Box Squats – 80% 8×3 with 60-90 sec rest
2″ Deficit Snatch Grip Deadlift w 5 sec eccentric – 5RM 8RPE, then -10% for 2×5
Seated Band Leg Curls – 4×12 *slow eccentrics
Unilateral Farmer Carry – 3×20 yards each

Day 2

Push Jerks – 3RM RPE8, then -10% for 2×3
BHN Jerk Step Recovers Pause in catch 3 sec (https://www.youtube.com/watch?v=o0SEAWtkQL0) – 3RM 9RPE
Wide Grip Bench Press (wider than normal comp grip) – 10×4 at 80%
1a.Pull-Ups – 5x submaximal (use weight if over 10 reps)
1b. Bentover Rows – 5×10
1c. Dips – 5x submaximal (use weight if over 10 reps)

Day 3

Hang Clean – 3RM 8RPE, then -10% for 2×3
Front Squats – 10×4 at 80%
Rear Leg Elevated Split Squats stay at a 7RPE – 4×10 ea leg
KB Goblet Squats – 3×10
Zercher Carries – 3×20 yards

Day 4

OFF

Day 5

Snatch Complex – Snatch from High Box 2RM
Clean and Jerk Complex – Clean + 2 Front Squats + 2 Jerks Max
Close Grip Bench Press – 5×10 at 65%
Incline DB Press –  5×10
KB Bottom Z Press – 3×10 ea arm
DB Lateral Raises – 3×10

Day 6

Front Squat – 3 sets (83% x 3) rest 2 minutes (63% x 10) *can increase on sets 2 and 3 if able
Sumo Deadlifts – 80% 8×3 with 60-90 sec rest
GHDs – 3×8
One Arm OH Fat Grip Dumbbell Carry –  3×20 yards each
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5, Week6, Week7, Week8″]

Week 5

Day 1

Hang Snatch below knee – 3RM 7RPE, then -10% for 2×3
Box Squats – 75% 7×3 with 60-90 sec rest
2″ Deficit Snatch Grip Deadlift w 5 sec eccentric – 5RM 7RPE, then -10% for 2×5
Seated Band Leg Curls – 4×12 *slow eccentrics
Unilateral Farmer Carry – 3×20 yards each

Day 2

Push Jerks – 3RM 7RPE, then -10% for 2×3
BHN Jerk Step Recovers Pause in catch 3 sec (https://www.youtube.com/watch?v=o0SEAWtkQL0) – 3RM 9RPE
Wide Grip Bench Press (wider than normal comp grip) – 10×3 at 80%
1a.Pull-Ups – 5x submaximal (use weight if over 10 reps)
1b. Bentover Rows – 5×10
1c. Dips – 5x submaximal (use weight if over 10 reps)

Day 3

Hang Clean – 3RM 7RPE, then -10% for 2×3
Front Squats – 10×3 at 80%
Rear Leg Elevated Split Squats stay at a 7RPE – 4×10 ea leg
KB Goblet Squats – 3×10
Zercher Carries – 3×20 yards

Day 4

OFF

Day 5

Snatch – Power Snatch Double Work Heavy
Clean and Jerk – Power Clean and Push Jerk Double Work Heavy
Close Grip Bench Press – 5×10 at 60%
Incline DB Press –  5×10
KB Bottom Z Press – 3×10 ea arm
DB Lateral Raises – 3×10

Day 6

Front Squat – 3 sets (80% x 3) rest 2 minutes (60% x 10) *can increase on sets 2 and 3 if able
Sumo Deadlifts – 75% 7×3 with 60-90 sec rest
GHDs – 3×8
One Arm OH Fat Grip Dumbbell Carry –  3×20 yards each
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4, Week5, Week6, Week7″]

Week 4

Day 1

Snatch Pull + Snatch from Hip + Hang Sn from Knee – 8×1+1+1 at 75% (working up on last two)
Back Squat – 8x8 at 70%
Landmine Unilateral RDLs – 3×8 ea leg 8RPE

Day 2

Power Jerk – 5RM, then -10% for 2×5
BHN Jerk Step Recovers Pause in catch 3 sec (https://www.youtube.com/watch?v=o0SEAWtkQL0) – 5RM 9RPE
Bench Press – 8x8 at 70%
1a.Closegrip Bench Press with feet on bench – 5RM, then -15% for 2×5 
1b. Kettlebell Upright Rows slower eccentric than concentric – 3×8 at 9.5RPE
2a. Dips – 4x submaximal (use weight if over 10 reps)
2b. BB Bentover Rows – 4×10

Day 3

Clean Pull + Clean from Hip+ Hang from Knee – 8×1+1+1 at 75% (working up on last two)
Tempo Front Squats 5 sec eccentric, 2 sec bottom & 4 sec concentric – 85% 3×3 working up on ea set
Snatch Pulls – 3×3 at 100%
Suitcase Deadlift from 4″ Deficit eccentric slower than concentric – 3x6ea arm 7-9RPE (build to highest load yet)

Day 4

OFF

Day 5

Snatch Pull + Snatch from Hip + Snatch – 3×1+1+1 at 80% and then max this complex
Clean Pull +Clean from Hip + Clean – 3×1+1+1 at 80% and then max this complex
Bench Press – 5×3 at 85%
1a. Klokov Presses – 5RM, then -10% 3×5
1b. Pullups – 4 sets x submaximal effort stop with one in the tank
1c. Plate Lateral Raises aka Lu Raises – 4×10

Day 6

Behind the Neck Power Jerk – 3×2 at 85% and then work to a 1RM
Back Squat with Belt – 5RM, then -10% for 3×5
RDLs – 8RM 9.5RPE, then -10% for 2×8
Controlled Step Ups – 4x8ea leg (***The goal is to lower yourself from a height under total control. Start with bodyweight and if you can lower yourself all the way down to a 100% ROM, then you can add weight holding a 10lb plate. The goal is ROM over weight)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3, Week4, Week5, Week6″]

Week 3

Day 1

Snatch Pull + Snatch from Hip + Hang Sn from Knee – 6x1+1+1 at 70%
Back Squat – 8x8 at 65%
Landmine Unilateral RDLs – 3×8 ea leg 8RPE

Day 2

Power Jerk – 90% of 5RM for 3×5
BHN Jerk Step Recovers Pause in catch 3 sec (https://www.youtube.com/watch?v=o0SEAWtkQL0) – 5RM 7RPE
Bench Press – 8x8 at 65%
1a.Closegrip Bench Press with feet on bench – 90% of 5RM for 3×5
1b. Kettlebell Upright Rows slower eccentric than concentric – 3×8 at 8RPE
2a. Dips – 3x submaximal (use weight if over 10 reps)
2b. BB Bentover Rows – 3×10

Day 3

Clean Pull + Clean from Hip+ Hang from Knee – 6×1+1+1 at 70%
Tempo Front Squats 5 sec eccentric, 2 sec bottom & 4 sec concentric – 4×3 at 70%
Snatch Pulls – 3×3 starting at 100%
Suitcase Deadlift from 4″ Deficit eccentric slower than concentric – 3x6ea arm 7-9RPE (stay 10 lbs lighter than last week)

Day 4

OFF

Day 5

Snatch Pull + Snatch from Hip + Snatch – 5×1+1+1 at 70%
Clean Pull +Clean from Hip + Clean – 5×1+1+1 at 70%
Bench Press – 5×5 at 70%
1a. Klokov Presses – 90% of 5RM for 3×5
1b. Pullups – 3 sets x submaximal effort stop with one in the tank
1c. Plate Lateral Raises aka Lu Raises – 3×10

Day 6

Behind the Neck Power Jerk – 5×3 at 70%
Back Squat with Belt – 90% of 5RM for 3×5
RDLs – 90% of 8RM for 3×8
Controlled Step Ups – 3x8ea leg (***The goal is to lower yourself from a height under total control. Start with bodyweight and if you can lower yourself all the way down to a 100% ROM, then you can add weight holding a 10lb plate. The goal is ROM over weight)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2, Week3, Week4, Week5″]

Week 2

Day 1

Snatch Pull + Snatch from Hip + Hang Sn from Knee – 8×1+1+1 at 73% (working up on last two)
Back Squat – 10×10 at 65%
Landmine Unilateral RDLs – 3×8 ea leg 8RPE

Day 2

Power Jerk – 5RM 9.5RPE, then -10% for 2×5
BHN Jerk Step Recovers Pause in catch 3 sec (https://www.youtube.com/watch?v=o0SEAWtkQL0) – 5RM 8RPE, then -10% for 5
Bench Press – 10×10 at 65%
1a.Closegrip Bench Press with feet on bench – 5RM 9.5RPE, then -15% for 2×5 last set is 5+ (1 RIR)
1b. Kettlebell Upright Rows slower eccentric than concentric – 3×8 at 9RPE
2a. Dips – 4x submaximal (use weight if over 10 reps)
2b. BB Bentover Rows – 4×10

Day 3

Clean Pull + Clean from Hip+ Hang from Knee – 8×1+1+1 at 73% (working up on last two)
Tempo Front Squats 5 sec eccentric, 2 sec bottom & 4 sec concentric – 4×3 at 80%
Snatch Pulls – 4×3 work up heavy starting at 98%
Suitcase Deadlift from 4″ Deficit eccentric slower than concentric – 3x6ea arm 7-9RPE (beat last week)

Day 4

OFF

Day 5

Snatch Pull + Snatch from Hip + Snatch – 6×1+1+1 at 75% and then work up to max 1+1+1RM 9RPE
Clean Pull +Clean from Hip + Clean – 6×1+1+1 at 75% and then work up to max 1+1+1RM 9RPE
Bench Press – 4×5 at 80%
1a. Klokov Presses – 5RM, then -10% 3×5
1b. Pullups – 4 sets x submaximal effort stop with one in the tank
1c. Plate Lateral Raises aka Lu Raises – 4×10

Day 6

Behind the Neck Power Jerk – 5×3 at 80%, then work to a 3RM no misses
Back Squat with Belt – 5RM 8RPE, then -10% for 3×5
RDLs – 8RM 9RPE, then -10% for 2×8
Controlled Step Ups – 4x8ea leg (***The goal is to lower yourself from a height under total control. Start with bodyweight and if you can lower yourself all the way down to a 100% ROM, then you can add weight holding a 10lb plate. The goal is ROM over weight)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1, Week2, Week3, Week4″]

Week 1

Day 1

Snatch Pull + Snatch from Hip + Hang Sn from Knee – 8×1+1+1 at 70%
Back Squat – 10×10 at 60%
Landmine Unilateral RDLs – 3×8 ea leg 8RPE

Day 2

Power Jerk – 5RM 9RPE, then -10% for 2×5
BHN Jerk Step Recovers Pause in catch 3 sec (https://www.youtube.com/watch?v=o0SEAWtkQL0) – 5RM 8RPE, then -10% for 5
Bench Press – 10×10 at 60%
1a.Closegrip Bench Press with feet on bench – 5RM 9RPE, then -15% for 2×5 last set is 5+ (1 RIR)
1b. Kettlebell Upright Rows slower eccentric than concentric – 3×8 at 8RPE
2a. Dips – 4x submaximal (use weight if over 10 reps)
2b. BB Bentover Rows – 4×10

Day 3

Clean Pull + Clean from Hip+ Hang from Knee – 8×1+1+1 at 70%
Tempo Front Squats 5 sec eccentric, 2 sec bottom & 4 sec concentric – 5×3 at 75%
Snatch Pulls – 4×3 work up heavy starting at 95%
Suitcase Deadlift from 4″ Deficit eccentric slower than concentric – 3x6ea arm 7-9RPE

Day 4

OFF

Day 5

Snatch Pull + Snatch from Hip + Snatch – 6×1+1+1 at 70% and then work up to max 1+1+1RM 9RPE
Clean Pull +Clean from Hip + Clean – 6×1+1+1 at 70% and then work up to max 1+1+1RM 9RPE
Bench Press – 5×5 at 75%
1a. Klokov Presses – 5RM, then -10% 3×5
1b. Pullups – 4 sets x submaximal effort stop with one in the tank
1c. Plate Lateral Raises aka Lu Raises – 4×10

Day 6

Behind the Neck Power Jerk – 6×3 at 75% then work to a 3RM at 9RPE
Back Squat with Belt – 5RM 8RPE, then -10% for 3×5
RDLs – 8RM 8RPE, then -10% for 2×8
Controlled Step Ups – 4x8ea leg (***The goal is to lower yourself from a height under total control. Start with bodyweight and if you can lower yourself all the way down to a 100% ROM, then you can add weight holding a 10lb plate. The goal is ROM over weight)
[/memb_has_any_tag]