Bronze Level Weightlifting Barbell-Only 5-Day Program

[memb_contact fields=”FirstName”]!

Here’s the current week of your weightlifting barbell-only program.
Daily Warm-up –
1. Jump Rope 3 x 60 sec with 30-60 sec rest
2. PVC Pipe, Lacrosse Ball, Baseball, etc. Break Up Tissue in the back, glutes, hamstrings, quads, and calf muscles
3. McGill Big 3
a. Side Planks 3 x 20 sec per side
b. Curls Ups 3 x 4 reps of 15 sec
c. Bird Dogs 3 x 4 reps ea side of arms and legs extended + elbow to knee holding 5 seconds ea position
4. Static Stretch any troubled areas ex. psoas or ankles 30-60 sec ea area
5a. Bodyweight Lunges 3x8ea leg
5b. Air Squats 3 x 10
5c. Arm Circles 3×10 ea direction
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week76, Week77, Week78, Week79″]

Week 76

Day 1

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

Day 2

Push Press – 90% of 10RM for 2×10
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 90% of 10RM for 2×10 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang from Knee+Jerk – 5 X 1+1+1+1 @ 7RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of 5RM for 2×5 each leg
Clean Pulls from Ground + 2 from Hang below knees – 3 x 1+2 RPE7
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 1RM allowed 1 miss
Clean & Jerk – 1RM allowed 1 miss
Strict Press – 90% of 5RM for 2×5 superset with Bentover Rows – 90% of day 2’s 10RM for 3×10
Zercher Carries – 3 x 25 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×5 at 75%
Waterbury Crucifix – 3×10
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week75, Week76, Week77, Week78″]

Week 75

Day 1

Snatch Balance + OH Squat – 1+2 RM 9RPE with a 3 sec pause in bottom
Snatch Pull+Hang Snatch from Hip+Hang from Knee – 7 x 1+1+1 @ 7-9RPE
Front Squat (Tempo 5 sec eccentric and 3 sec pause in bottom) – 3RM 9RPE, then -10% for3
Unilateral RDLs – 4x8ea leg (starting with a 7RPE and ending with a 9.5RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 10RM 9RPE, then -10% for 2×10
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 10RM 9RPE, then -10% for 2×10 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 9RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang from Knee+Jerk – 7 x 1+1+1+1 @ 7-9RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 9RPE, then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4 x 1+2 starting with a 7RPE and ending with a 9.5RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2RM no misses
Clean & Jerk – 2RM no misses
Strict Press – 5RM at 9RPE, then -10% for 3×5 superset with Bentover Rows – 90% of day 2’s 10RM for 3×10
Zercher Carries – 4 x 25 yards or 20 seconds starting with a 7RPE and ending with a 9.5RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 8×8 at 70%
Waterbury Crucifix – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week74, Week75, Week76, Week77″]

Week 74

Day 1

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

Day 2

Push Press – 10RM 8RPE, then -10% for 2×10
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 10RM 8RPE, then -10% for 2×10 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 8RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang from Knee+Jerk – 7 x 1+1+1+1 @ 7-8RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 8RPE, then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4 x 1+2 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Strict Press – 5RM at 8RPE, then -10% for 3×5 superset with Bentover Rows – 90% of day 2’s 10RM for 4×10
Zercher Carries – 4 x 25 yards or 20 seconds starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 10×10 at 65%
Waterbury Crucifix – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week73, Week74, Week75, Week76″]

Week 73

Day 1

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

Day 2

Push Press – 10RM 7RPE, then -10% for 2×10
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 10RM 7RPE, then -10% for 2×10 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang from Knee+Jerk – 7 x 1+1+1+1 @ 7-8RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 7RPE, then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4 x 1+2 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Strict Press – 5RM at 7RPE, then -10% for 3×5 superset with Bentover Rows – 90% of day 2’s 10RM for 4×10
Zercher Carries – 4 x 25 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 10×10 at 63%
Waterbury Crucifix – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week71, Week72, Week73, Week74″]

Week 72

Day 1

Snatch – (75% x 2, 80% x 2, 85% x 1) x 3 Waves adding 3-5kg/wave
Clean & Jerk – (75% x 2, 80% x 2, 85% x 1) x 3 Waves adding 3-5kg/wave
Front Squat – 3RM 9RPE
Clean Pulls from short blocks – 4×3 work up heavy starting at 100%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 6×2 at 73%
Behind the Neck Jerk from Rack + Jerk – 75% 4×1+1 (can work up 2 bonus sets if no misses)
Back Squat – 2RM Paused 1 Sec 1st rep only 9RPE
Upper Muscular Imbalance 2 –
1a. BB Push Press 5×5 ending with a 9RPE
1b. Plate Overhead Triceps Extension 5×10
1c. Plate Batwing Rows 5×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 3 full breaths in the bottom
Snatch from 2″ deficit – 6×2 at 75% (can work up last two sets if no misses)
Clean from 2″ deficit – 6×2 at 75% (can work up last two sets if no misses)
BB Lunges (focus on a vertical Spine) – 4×10
Snatch Pulls – 4×3 work up heavy starting at 90%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch 9RPE Max
Clean & Jerk – Clean + Jerk 9RPE Max
Strict Press – 3RM at 9RPE, then -10% for 2×3
Upper Muscular Imbalance 2 –
1a. Pull-ups – 4x submaximal
1b. Dips – 4x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squat – 1RM RPE9.5
RDLs – 5RM RPE9
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week71, Week72, Week73, Week74″]

Week 71

Day 1

Snatch – (75% x 2, 80% x 2, 85% x 1) x 2 Waves
Clean & Jerk – (75% x 2, 80% x 2, 85% x 1) x 2 Waves
Front Squat – 90% of last week for 2×3
Clean Pulls from short blocks – 3×3 at 90%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 4×2 at 70%
Behind the Neck Jerk from Rack + Jerk – 75% 4×1+1
Back Squat – 90% of last week for 2×2
Upper Muscular Imbalance 2 –
1a. BB Push Press 3×5 ending with a 7RPE
1b. Plate Overhead Triceps Extension 3×10
1c. Plate Batwing Rows 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 3 full breaths in the bottom
Snatch from 2″ deficit – 4×2 at 75%
Clean from 2″ deficit – 4×2 at 75%
BB Lunges (focus on a vertical Spine) – 3×10
Snatch Pulls – 3×3 at 85%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch 8RPE Max
Clean & Jerk – Clean Pull + Clean + Jerk 8RPE Max
Strict Press – 90% of last week for 2×3
Upper Muscular Imbalance 2 –
1a. Pull-ups – 3x submaximal
1b. Dips – 3x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
3 sets *no builds (85% x 1) rest 2 minutes and then (70% x 4)
RDLs – 3×5 starting at RPE7 ending at 8RPE
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week70, Week71, Week72, Week73″]

Week 70

Day 1

Snatch – (73% x 3, 75% x 2, 78% x 1) 3 Waves adding 3-5kg/wave
Clean & Jerk – (73% x 3, 75% x 2, 78% x 1) 3 Waves adding 3-5kg/wave
Front Squat – 3RM(1st rep paused 3 seconds) 9RPE
Clean Pulls from short blocks – 4×3 work up heavy starting at 98%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 6×2 at 70%
Behind the Neck Jerk from Rack + Jerk – 73% 4×1+1 (can work up 2 bonus sets if no misses)
Back Squat – 2RM Paused 3 Sec 1st rep only 9RPE
Upper Muscular Imbalance 2 –
1a. BB Push Press 4×5 ending with a 9RPE
1b. Plate Overhead Triceps Extension 4×10
1c. Plate Batwing Rows 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 3 full breaths in the bottom
Snatch from 2″ deficit – 6×2 at 73% (can work up last two sets if no misses)
Clean from 2″ deficit – 6×2 at 73% (can work up last two sets if no misses)
BB Lunges (focus on a vertical Spine) – 4×10
Snatch Pulls – 4×3 work up heavy starting at 88%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch 8RPE Max
Clean & Jerk – Clean Pull + Clean + Jerk 8RPE Max
Strict Press – 3RM at 8RPE, then -10% for 2×3
Upper Muscular Imbalance 2 –
1a. Pull-ups – 4x submaximal
1b. Dips – 4x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (93% x 1) rest 2 minutes and then (80% x 4)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) (93% x 1) rest 2 minutes and then (80% x 4)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) (93% x 1) rest 2 minutes and then (80% x 4)
RDLs – 4×5 starting at RPE7 ending at 9RPE
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week69, Week70, Week71, Week72″]

Week 69

Day 1

Snatch – (70% x 3, 73% x 2, 75% x 1) 3 Waves adding 3-5kg/wave
Clean & Jerk – (70% x 3, 73% x 2, 75% x 1) 3 Waves adding 3-5kg/wave
Front Squat – 3RM(1st rep paused 3 seconds) 8RPE
Clean Pulls from short blocks – 4×3 work up heavy starting at 95%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 6×2 at 68%
Behind the Neck Jerk from Rack + Jerk – 70% 4×1+1 (can work up 2 bonus sets if no misses)
Back Squat – 2RM Paused 3 Sec 1st rep only 8RPE
Upper Muscular Imbalance 2 –
1a. BB Push Press 3×5 ending with a 8RPE
1b. Plate Overhead Triceps Extension 3×10
1c. Plate Batwing Rows 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 3 full breaths in the bottom
Snatch from 2″ deficit – 5×2 at 70% (can work up last two sets if no misses)
Clean from 2″ deficit – 5×2 at 70% (can work up last two sets if no misses)
BB Lunges (focus on a vertical Spine) – 3×10
Snatch Pulls – 4×3 work up heavy starting at 85%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2 Snatch Pulls + Snatch 8RPE Max
Clean & Jerk – Clean Pull + Clean + Front Squat + Jerk 8RPE Max
Strict Press – 3RM at 7RPE, then -10% for 2×3
Upper Muscular Imbalance 2 –
1a. Pull-ups – 3x submaximal
1b. Dips – 3x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (90% x 1) rest 2 minutes and then (80% x 4)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) (90% x 1) rest 2 minutes and then (80% x 4)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) (90% x 1) rest 2 minutes and then (80% x 4+)
RDLs – 4×5 starting at RPE7 ending at 8RPE
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week68, Week69, Week70, Week71″]

Week 68

Day 1

Muscle Snatch + OH Squat – 1+1 RM 9RPE with a 3 sec pause in bottom
Snatch + Hang Snatch from below Knee – 75% 8×1+1+1 (working up on last 3)
Tempo Front Squats 5 sec eccentric – 3RM 9RPE, then -20% for 3×3
Staggered Walking RDLs – 4x5ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 3RM 9RPE, then -10% for 2×3
Weighted Strict Pullups (keep doing regular strict pullups if can’t perform 4+) – 5RM, then – 10% for 2×5 superset with Deficit Pushups using paralletes or bumpers for upper body elevation- 3×8 7-9RPE
Weighted Dips -5RM, then – 10% for 2×5 superset with KB High Pulls – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from below knee + Power Jerk + Split Jerk – 75% 8×1+1+1+1 (working up on last three)
Rear Leg Elevated Split Squat  – 5×10 each starting at RPE7 ending at RPE9
Snatch Pulls to knee + to hip – 1+1 RPE9, then -15% for 2×2+5 shrugs superset with Depth Jumps 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch  9RPE Max
Clean & Jerk – Clean Pull + Clean + Jerk 9RPE Max
Strict Press – 3RM at 9RPE, then -10% for 3×3 superset with Bentover Rows – 3×10
Single Arm Farmers Carry – 3×20 yards ea hand or 20 seconds hold starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (90% x 1) rest 2 minutes and then (75% x 4)
Set 2 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 4)
Set 3 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 4)
Banded Deficit RDLs – 4×5 starting at RPE7 working up to an 9RPE
Nordic Curls – 4×6-8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week67, Week68, Week69, Week70″]

Week 67

Day 1

Muscle Snatch + OH Squat – 90% of last week for 2×2+2 RM with a 3 sec pause in bottom
Snatch + Hang Snatch from below Knee – 70% 5×1+1+1
Tempo Front Squats 5 sec eccentric – 90% of last week’s 3RM for 3×3
Staggered Walking RDLs – 3x8ea leg (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 90% of last week’s 3RM for 3×3
Weighted Strict Pullups (keep doing regular strict pullups if can’t perform 4+) – 90% of last week’s 5RM for 3×5 superset with Deficit Pushups using paralletes or bumpers for upper body elevation- 3×8 7RPE
Weighted Dips -90% of last week’s 5RM for 3×5 superset with KB High Pulls – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from below knee + Power Jerk + Split Jerk – 70% 5×1+1+1+1
Rear Leg Elevated Split Squat  – 3×10 each RPE7
Snatch Pulls to knee + to hip – 90% of last weeks 2+2RM for 2×2+5 shrugs superset with Depth Jumps 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch  9RPE Max
Clean & Jerk – Clean Pull + Clean + Jerk 9RPE Max
Strict Press – 90% of last week’s 3RM for 3×3 superset with Bentover Rows – 3×10
Single Arm Farmers Carry – 3×20 yards ea hand or 20 seconds hold 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
3 sets: (85% x 1) rest 2 minutes and then (70% x 4) *do not increase
Banded Deficit RDLs – 3×5 starting at RPE7 working up to an 8RPE
Nordic Curls – 3×6-8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week66, Week67, Week68, Week69″]

Week 66

Day 1

Muscle Snatch + OH Squat – 2+2 RM 9RPE with a 3 sec pause in bottom
Snatch + Hang Snatch from below Knee – 73% 8×1+1+1 (working up on last 3)
Tempo Front Squats 5 sec eccentric – 3RM 8RPE, then -20% for 3×3
Staggered Walking RDLs – 4x8ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 3RM 8RPE, then -10% for 2×3
Weighted Strict Pullups (keep doing regular strict pullups if can’t perform 4+) – 5RM, then – 10% for 2×5 superset with Deficit Pushups using paralletes or bumpers for upper body elevation- 3×8 7-9RPE
Weighted Dips -5RM, then – 10% for 2×5 superset with KB High Pulls – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from below knee + Power Jerk + Split Jerk – 73% 8×1+1+1+1 (working up on last three)
Rear Leg Elevated Split Squat  – 5×10 each starting at RPE7 ending at RPE9
Snatch Pulls to knee + to hip – 2+2 RPE8, then -10% for 2×2+5 shrugs superset with Depth Jumps 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Hip Snatch  + Snatch  9RPE Max
Clean & Jerk – Clean Pull + Hip Clean + Clean + Jerk 9RPE Max
Strict Press – 3RM at 8RPE, then -10% for 3×3 superset with Bentover Rows – 3×10
Single Arm Farmers Carry – 3×20 yards ea hand or 20 seconds hold starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (88% x 1) rest 2 minutes and then (73% x 5)
Set 2 (add 5 Kilos to each weight if possible) (88% x 1) rest 2 minutes and then (73% x 5)
Set 3 (add 5 Kilos to each weight if possible) ((88% x 1) rest 2 minutes and then (73% x 5)
Banded Deficit RDLs – 4×5 starting at RPE7 working up to an 9RPE
Nordic Curls – 4×6-8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week65, Week66, Week67, Week68″]

Week 65

Day 1

Muscle Snatch + OH Squat – 2+2 RM 8RPE with a 3 sec pause in bottom
Snatch + Hang Snatch from below Knee – 70% 8×1+1+1 (working up on last 3)
Tempo Front Squats 5 sec eccentric – 3RM 7RPE, then -20% for 3×3
Staggered Walking RDLs – 3x8ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 3RM 7RPE, then -10% for 2×3
Weighted Strict Pullups (keep doing regular strict pullups if can’t perform 4+) – 5RM, then – 10% for 2×5 superset with Deficit Pushups using paralletes or bumpers for upper body elevation- 3×8 7-9RPE
Weighted Dips -5RM, then – 10% for 2×5 superset with KB High Pulls – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from below knee + Power Jerk + Split Jerk – 70% 8×1+1+1+1 (working up on last three)
Rear Leg Elevated Split Squat  – 4×10 each starting at RPE7 ending at RPE8
Snatch Pulls to knee + to hip – 2+2 RPE7, then -10% for 2×2+5 shrugs superset with Depth Jumps 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Hip Snatch  + Snatch  8RPE Max
Clean & Jerk – Clean Pull + Hip Clean + Clean + Jerk 8RPE Max
Strict Press – 3RM at 7RPE, then -10% for 3×3 superset with Bentover Rows – 3×10
Single Arm Farmers Carry – 3×20 yards ea hand or 20 seconds hold starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (85% x 2) rest 2 minutes and then (70% x 6)
Set 2 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Set 3 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Banded Deficit RDLs – 4×5 starting at RPE7 working up to an 8RPE
Nordic Curls – 3×6-8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week64, Week65, Week66, Week67″]

Week 64

Day 1

Snatch Balance + Overhead Squat – 1+2 RM 9RPE
Snatch Pull+Hang Snatch from Below Knee (slow eccentric) – 7 x 1+1 @ 75%
Front Squat (Tempo 5 sec eccentric) EXPLODE UP – 5RM 9RPE, then -10% for 2×5 same tempo
RDLs – 4×6 (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 9RPE, then take the same weight for 5×5 Push Press
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 5×10  superset with Dips – 5x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 4×5 superset with Bentover Rows – 4×8
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean Below Knee (Slow Eccentric) + Power Jerk + Split Jerk – 7 x 1+1+1+1 @ 75%
Rear Leg Elevated Split Squats – 4×8 each leg starting at 7RPE and ending at 9RPE
Snatch Pulls + Shrugs- 4×3+5 starting at 95% building
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 1RM allowed 1 miss
Clean & Jerk – 1RM allowed 1 miss
Bradford Presses – 5×5 superset with Snatch Grip High Pulls – 5×5
Front Rack Lunges – 4×8 each leg starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 8×6 @70%
Clean Pulls + Shrugs – 4×3+5 starting at 95% building
Weighted Bear Crawls – 3×10 yards
Leg Curls 4×12

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week63, Week64, Week65, Week66″]

Week 63

Day 1

Snatch Balance + Overhead Squat – 1+2 RM 8RPE
Snatch Pull+Hang Snatch from Below Knee (slow eccentric) – 5 x 1+1 @ 70%
Front Squat (Tempo 5 sec eccentric) EXPLODE UP – 90% of last week’s 5RM for 2×5 same tempo
RDLs – 3×6 (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 90% of last week’s weight for 5×5 Push Press
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 3×10  superset with Dips – 3x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 3×5 superset with Bentover Rows – 3×8
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean Below Knee (Slow Eccentric) + Power Jerk + Split Jerk – 5 x 1+1+1+1 @ 70%
Rear Leg Elevated Split Squats – 3×8 each leg starting at 7RPE and ending at 8RPE
Snatch Pulls + Shrugs- 3×3+5 at 95%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 80% of last week’s 2RM for 3×2
Clean & Jerk – 80% of last week’s 2RM for 3×2
Bradford Presses – 3×5 superset with Snatch Grip High Pulls – 3×5
Front Rack Lunges – 3×8 each leg starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 8×8 @65%
Clean Pulls + Shrugs – 3×3+5 at 95%
Weighted Bear Crawls – 3×10 yards
Leg Curls 3×12

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week62, Week63, Week64, Week65″]

Week 62

Day 1

Snatch Balance + Overhead Squat – 1+3 RM 8RPE
Snatch Pull+Hang Snatch from Below Knee (slow eccentric) – 7 x 1+1 @ 73%
Front Squat (Tempo 5 sec eccentric) EXPLODE UP – 5RM 8RPE, then -10% for 2×5 same tempo
RDLs – 4×6 (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 8RPE, then take the same weight for 5×5 Push Press
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 4×10  superset with Dips – 4x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 4×5 superset with Bentover Rows – 4×8
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean Below Knee (Slow Eccentric) + Power Jerk + Split Jerk – 7 x 1+1+1+1 @ 73%
Rear Leg Elevated Split Squats – 4×8 each leg starting at 7RPE and ending at 9RPE
Snatch Pulls + Shrugs- 4×3+5 starting at 93% building
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2RM no misses
Clean & Jerk – 2RM no misses
Bradford Presses – 4×5 superset with Snatch Grip High Pulls – 4×5
Front Rack Lunges – 4×8 each leg starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×10 @60%
Clean Pulls + Shrugs – 4×3+5 starting at 93% building
Weighted Bear Crawls – 3×10 yards
Leg Curls 4×12

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week61, Week62, Week63, Week64″]

Week 61

Day 1

Snatch Balance + Overhead Squat – 1+3 RM 7RPE
Snatch Pull+Hang Snatch from Below Knee (slow eccentric) – 7 x 1+1 @ 70%
Front Squat (Tempo 5 sec eccentric) EXPLODE UP – 5RM 7RPE, then -10% for 2×5 same tempo
RDLs – 4×6 (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 7RPE, then take the same weight for 5×5 Push Press
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 3×10  superset with Dips – 3x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 4×5 superset with Bentover Rows – 4×8
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean Below Knee (Slow Eccentric) + Power Jerk + Split Jerk – 7 x 1+1+1+1 @ 70%
Rear Leg Elevated Split Squats – 4×8 each leg starting at 7RPE and ending at 8RPE
Snatch Pulls + Shrugs- 4×3+5 starting at 90% building
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Bradford Presses – 3×5 superset with Snatch Grip High Pulls – 3×5
Front Rack Lunges – 3×8 each leg starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×10 @55%
Clean Pulls + Shrugs – 4×3+5 starting at 90% building
Weighted Bear Crawls – 3×10 yards
Leg Curls 4×12

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week60, Week61, Week62, Week63″]

Week 60

Day 1

Muscle Snatch + Snatch Balance – 1+1RM *no misses
Snatch + Hang Snatch from Below Knee – 75% 7×1+1 (can work up last 2 but no misses)
Front Squats Bottoms – 3RM, then -10% for 3×3
2″ Deficit Banded RDLs – 4x5ea leg (starting at 7RPE ending at 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Strict Press – 1RM RPE9 then -20% for 2×3
Strict Chin Ups – 4x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 4x 15-30 seconds
High Pulls *slow eccentric – 3×10 superset with Scapular Pull-ups – 3×20
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from Below Knee + Jerk – 75% 7×1+1+1+1 (can build last 2 sets, but no misses)
Rear Leg Elevated Split Squat – 3RMea leg RPE9 with slow eccentrics then -10% for 2×3 ea leg
Snatch Pulls from Ground + 1 from Hang below knees – 4×1+1 ending at 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch Waves – (80% x 2, 85% x 1, 90% x 1) x 3 waves
Clean & Jerk Waves (80% x 1+2, 85% x 1+1, 90% x 1+1) x 3 waves
Floor Press – 4×10 ending at 9RPE superset with Dips – 4×10
Zercher Carry – 3×20 yards or 30 second hold starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 1RM RPE9
Clean Pull – 2RM  then -15% for 2×2
Slider Leg Curls (Keep hips in extension) – 4×10 superset with Single Leg Weighted Calf Raises – 4×10 ea leg
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week59, Week60, Week61, Week62″]

Week 59

Day 1

Muscle Snatch + Snatch Balance – 90% of last week for 3×2+2
Snatch + Hang Snatch from Below Knee – 75% 5×1+1
Front Squats Bottoms – 90% of last week’s 5RM for 3×5
2″ Deficit Banded RDLs – 3x8ea leg (7RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Strict Press – 90% of last week’s 3RM for 2×3
Strict Chin Ups – 3x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 3x 15-30 seconds
High Pulls *slow eccentric – 3×10 superset with Scapular Pull-ups – 3×20
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from Below Knee + Jerk – 75% 5×1+1+1+1
Rear Leg Elevated Split Squat – 90% of last week’s 3RMea leg with slow eccentrics 3×3 ea leg
Snatch Pulls from Ground + 1 from Hang below knees – 4×1+1 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch Waves – (70% x 3, 75% x 2, 80% x 1) x 2 waves
Clean & Jerk Waves (70% x 1+3, 75% x 1+2, 80% x 1+1) x 2 waves
Floor Press – 3×10 7RPE superset with Dips – 3×10
Zercher Carry – 3×20 yards or 30 second hold starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
(85% x 1) rest 2 minutes and then (70% x 4) x 3 sets *no increases
Clean Pull – 90% of last week’s 3RM for 2×3
Slider Leg Curls (Keep hips in extension) – 3×10 superset with Single Leg Weighted Calf Raises – 3×10 ea leg
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week58, Week59, Week60, Week61″]

Week 58

Day 1

Muscle Snatch + Snatch Balance – 2+2RM RPE8
Snatch + Hang Snatch from Below Knee – 73% 7×1+1 (can build last 2 sets if no misses)
Front Squats Bottoms – 5RM RPE8, then -20% for 5×5
2″ Deficit Banded RDLs – 4x8ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Strict Press – 3RM RPE8, then -10% for 2×3
Strict Chin Ups – 4x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 4x 15-30 seconds
High Pulls *slow eccentric – 3×10 superset with Scapular Pull-ups – 3×20
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from Below Knee + Jerk – 73% 7×1+1+1+1 (can build last 2 sets if no misses)
Rear Leg Elevated Split Squat – 3RMea leg with slow eccentrics RPE8 for 3×3 ea leg
Snatch Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch Waves – (75% x 2, 80% x 1, 85% x 1) x 3 waves
Clean & Jerk Waves (75% x 1+2, 80% x 1+1, 85% x 1+1) x 3 waves
Floor Press – 4×10 starting at 7RPE ending at 9RPE superset with Dips – 3×10
Zercher Carry – 3×20 yards or 30 second hold starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
(93% x 1) rest 2 minutes and then (80% x 3) x 3 sets *can increase 5-10k each set if able
Clean Pull – 3RM RPE8 then -10% for 2×3
Slider Leg Curls (Keep hips in extension) – 4×10 superset with Single Leg Weighted Calf Raises – 4×10 ea leg
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week57, Week58, Week59, Week60″]

Week 57

Day 1

Muscle Snatch + Snatch Balance – 2+2RM RPE7
Snatch + Hang Snatch from Below Knee – 70% 7×1+1 (can build last 2 sets if no misses)
Front Squats Bottoms – 5RM RPE7, then -20% for 5×5
2″ Deficit Banded RDLs – 3x8ea leg (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Strict Press – 3RM RPE7, then -10% for 2×3
Strict Chin Ups – 3x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 3x 15-30 seconds
High Pulls *slow eccentric – 3×10 superset with Scapular Pull-ups – 3×20
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from Below Knee + Jerk – 70% 7×1+1+1+1 (can build last 2 sets if no misses)
Rear Leg Elevated Split Squat – 3RMea leg with slow eccentrics RPE7 for 3×3 ea leg
Snatch Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch Waves – (70% x 3, 75% x 2, 80% x 1) x 3 waves
Clean & Jerk Waves (70% x 2+2, 75% x 1+2, 80% x 1+1) x 3 waves
Floor Press – 3×10 starting at 7RPE ending at 8RPE superset with Dips – 3×10
Zercher Carry – 3×20 yards or 30 second hold starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
(90% x 1) rest 2 minutes and then (78% x 4) x 3 sets *can increase 5-10k each set if able
Clean Pull – 3RM RPE7 then -10% for 2×3
Slider Leg Curls (Keep hips in extension) – 4×10 superset with Single Leg Weighted Calf Raises – 4×10 ea leg
[/memb_has_any_tag]

memb_has_any_tag tagid=”Week56, Week57, Week58, Week59″]

Week 56

Day 1

Snatch Push Press + OH Squat – 3+3RM 9RPE
Snatch Pull+Hang Snatch+Snatch – 75% 8×1+1+1 (working up on last 3) *Work up Sets are Pull + Snatch Only
Front Squats 4 sec eccentric and 2 sec pause in bottom – 3RM 9RPE, then -20% for 2×3
2″ Deficit RDLs – 5x5ea leg (starting with a 7RPE and ending with a 9RPE)
OH DB Carry – 3×20 yards ea side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 9RPE, then -10% for 2×5
Strict L-Sit Pullups (keep doing regular Pullups if can’t perform 4+) – 5x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 5x 15-30 seconds
Bentover Rows – 5×10 superset with Weighted Push-ups – 5×5 superset with Dynamic Explosive Push-ups – 5×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean + Clean + Jerk – 75% 8×1+1+1+1 (working up on last three) *Work up with just Pull + Clean + Jerk
Unilateral Squat (Pistol, RLE Split, or Split Squats) -5RMea leg with 5 second eccentric each rep 9RPE, then -10% for 3×5 ea leg
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Overhead Carry in Snatch Grip – 3×20 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch + Overhead Squat 9RPE Max
Clean & Jerk – Clean +  + Front Squat + Jerk 9RPE Max
Close Grip Bench Press Press – 4×10 starting at 7RPE ending at 9RPE superset with DB Pull-overs – 4×10
Overhead Barbell Carry – 3×20 yards forward and backward or 45 seconds starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (90% x 1) rest 2 minutes and then (75% x 4)
Set 2 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 4)
Set 3 (add 5 Kilos to each weight if possible) (90% x 2) rest 2 minutes and then (75% x 4)
Clean Grip Deadlift – 3RM (1st rep paused 3 seconds at knee) RPE9 then -10% for 2×3
DB Lunges – 4×8 ea
Leg Curls- 4×12 *slow eccentric
Front Rack Carry – 3×20 yards
[/memb_has_any_tag]

memb_has_any_tag tagid=”Week55, Week56, Week57, Week58″]

Week 55

Day 1

Snatch Push Press + OH Squat – 90% of last week for 2×5+5RM
Snatch Pull+Hang Snatch+Snatch – 75% 5×1+1+1
Front Squats 4 sec eccentric and 2 sec pause in bottom – 90% of last week’s 3RM for 3×3
2″ Deficit RDLs – 3x5ea leg RPE7
OH DB Carry – 3×20 yards ea side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 90% of last week’s 5RM for 2×5
Strict L-Sit Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 3x 15-30 seconds
Bentover Rows – 3×10 superset with Weighted Push-ups – 3×5 superset with Dynamic Explosive Push-ups – 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean + Clean + Jerk – 75% 5×1+1+1+1
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of last week’s 5RMea leg with 5 second eccentric each rep for 3×5 ea leg
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 7RPE
Overhead Carry in Snatch Grip – 3×20 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch + Hang Snatch Below Knee 7RPE Max
Clean & Jerk – Clean +  Hang Clean  + Front Squat + Jerk 7RPE Max
Close Grip Bench Press Press – 3×10 7RPE superset with DB Pull-overs – 3×10
Overhead Barbell Carry – 3×20 yards forward and backward or 45 seconds 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
3 sets: (85% x 1) rest 2 minutes and then (70% x 4) *do not increase
Clean Grip Deadlift – 90% of last week’s 3RM for 2×3
DB Lunges – 3×8 ea
Leg Curls- 3×12 *slow eccentric
Front Rack Carry – 3×20 yards
[/memb_has_any_tag]

memb_has_any_tag tagid=”Week54, Week55, Week56, Week57″]

Week 54

Day 1

Snatch Push Press + OH Squat – 5+5 RM 9RPE
Snatch Pull+Hang Snatch+Snatch – 73% 8×1+1+1 (working up on last 3) *Work up Sets are Pull + Snatch Only
Front Squats 4 sec eccentric and 2 sec pause in bottom – 3RM 8RPE, then -20% for 3×3
2″ Deficit RDLs – 5x5ea leg (starting with a 7RPE and ending with a 9RPE)
OH DB Carry – 3×20 yards ea side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 8RPE, then -10% for 2×5
Strict L-Sit Pullups (keep doing regular Pullups if can’t perform 4+) – 4x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 4x 15-30 seconds
Bentover Rows – 4×10 superset with Weighted Push-ups – 4×5 superset with Dynamic Explosive Push-ups – 4×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean + Clean + Jerk – 73% 8×1+1+1+2 (working up on last three) *Work up with just Pull + Clean + Jerk
Unilateral Squat (Pistol, RLE Split, or Split Squats) -5RMea leg with 5 second eccentric each rep 8RPE, then -10% for 3×5 ea leg
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Overhead Carry in Snatch Grip – 3×20 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch + Hang Snatch Below Knee 9RPE Max
Clean & Jerk – Clean +  Hang Clean  + Front Squat + Jerk 9RPE Max
Close Grip Bench Press Press – 4×10 starting at 7RPE ending at 9RPE superset with DB Pull-overs – 4×10
Overhead Barbell Carry – 3×20 yards forward and backward or 45 seconds starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (88% x 2) rest 2 minutes and then (73% x 5)
Set 2 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 5)
Set 3 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 5)
Clean Grip Deadlift – 3RM (1st rep paused 3 seconds at knee) RPE8, then -10% for 2×3
DB Lunges – 4×8 ea
Leg Curls- 4×12 *slow eccentric
Front Rack Carry – 3×20 yards
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week54, Week55, Week56, Week57″]

Week 54

Day 1

Snatch Push Press + OH Squat – 5+5 RM 9RPE
Snatch Pull+Hang Snatch+Snatch – 73% 8×1+1+1 (working up on last 3) *Work up Sets are Pull + Snatch Only
Front Squats 4 sec eccentric and 2 sec pause in bottom – 3RM 8RPE, then -20% for 3×3
2″ Deficit RDLs – 5x5ea leg (starting with a 7RPE and ending with a 9RPE)
OH DB Carry – 3×20 yards ea side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 8RPE, then -10% for 2×5
Strict L-Sit Pullups (keep doing regular Pullups if can’t perform 4+) – 4x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 4x 15-30 seconds
Bentover Rows – 4×10 superset with Weighted Push-ups – 4×5 superset with Dynamic Explosive Push-ups – 4×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean + Clean + Jerk – 73% 8×1+1+1+2 (working up on last three) *Work up with just Pull + Clean + Jerk
Unilateral Squat (Pistol, RLE Split, or Split Squats) -5RMea leg with 5 second eccentric each rep 8RPE, then -10% for 3×5 ea leg
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Overhead Carry in Snatch Grip – 3×20 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch + Hang Snatch Below Knee 9RPE Max
Clean & Jerk – Clean +  Hang Clean  + Front Squat + Jerk 9RPE Max
Close Grip Bench Press Press – 4×10 starting at 7RPE ending at 9RPE superset with DB Pull-overs – 4×10
Overhead Barbell Carry – 3×20 yards forward and backward or 45 seconds starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (88% x 2) rest 2 minutes and then (73% x 5)
Set 2 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 5)
Set 3 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 5)
Clean Grip Deadlift – 3RM (1st rep paused 3 seconds at knee) RPE8, then -10% for 2×3
DB Lunges – 4×8 ea
Leg Curls- 4×12 *slow eccentric
Front Rack Carry – 3×20 yards
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week53, Week54, Week55, Week56″]

Week 53

Day 1

Snatch Push Press + OH Squat – 5+5 RM 8RPE
Snatch Pull+Hang Snatch+Snatch – 70% 8×1+1+1 (working up on last 3) *Work up Sets are Pull + Snatch Only
Front Squats 4 sec eccentric and 2 sec pause in bottom – 3RM 7RPE, then -20% for 3×3
2″ Deficit RDLs – 4x5ea leg (starting with a 7RPE and ending with a 8RPE)
OH DB Carry – 3×20 yards ea side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 7RPE, then -10% for 2×5
Strict L-Sit Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 3x 15-30 seconds
Bentover Rows – 3×10 superset with Weighted Push-ups – 3×5 superset with Dynamic Explosive Push-ups – 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean + Clean + Jerk – 70% 8×1+1+1+2 (working up on last three) *Work up with just Pull + Clean + Jerk
Unilateral Squat (Pistol, RLE Split, or Split Squats) -5RMea leg with 5 second eccentric each rep 7RPE, then -10% for 3×5 ea leg
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 8RPE
Overhead Carry in Snatch Grip – 3×20 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch + Hang Snatch Below Knee 8RPE Max
Clean & Jerk – Clean +  Hang Clean  + Front Squat + Jerk 8RPE Max
Close Grip Bench Press Press – 3×10 starting at 7RPE ending at 8RPE superset with DB Pull-overs – 3×10
Overhead Barbell Carry – 3×20 yards forward and backward or 45 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (85% x 2) rest 2 minutes and then (70% x 6)
Set 2 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Set 3 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Clean Grip Deadlift – 3RM (1st rep paused 3 seconds at knee) RPE7, then -10% for 2×3
DB Lunges – 3×8 ea
Leg Curls- 4×12 *slow eccentric
Front Rack Carry – 3×20 yards
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week52, Week53, Week54, Week55″]

Week 52

Day 1

Snatch Balance + OH Squat – 1+1 RM 9RPE with a 3 sec pause in bottom of each
Snatch Pull + Snatch + Hang Snatch from Knee – 7×1+1+1 @ 75%
Front Squat (3 second pause in bottom of each) – 3RM 9RPE, then -10% for 2×3
Unilateral RDLs – 4x8ea leg (starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 8RM 9RPE, then -10% for 2×8
Pullups – 5x submaximal (add weight if more than 10 reps achieved) superset with Dips – 5x submaximal (add weight if more than 10 reps achieved)
Sumo High Pull (start at hip) – 4×10 superset with Plank Shoulder Taps – 4×15 ea
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Clean + Hang Clean from Knee + Jerk – 7×1+1+1 @ 75%
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 9RPE, then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 5 x 1+2 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 1RM no misses
Clean & Jerk – 1RM no misses
Strict Press – 5RM at 9RPE, then -10% for 3×5 superset with Weighted Push-ups – 3×5
Zercher Carries – 4 x 25 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 8×6 at 70%
Waterbury Crucifix – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week51, Week52, Week53, Week54″]

Week 51

Day 1

Snatch Balance + OH Squat – 90% of  last week’s 2+2 RM for 3×2+2
Snatch Pull + Snatch + Hang Snatch from Knee – 5×1+1+1 @ 75%
Front Squat (3 second pause in bottom of each) – 90% of last week’s 3RM for 2×3
Unilateral RDLs – 3x8ea leg (starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 90% of last week’s 8RM for 2×8
Pullups – 3x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3x submaximal (add weight if more than 10 reps achieved)
Sumo High Pull (start at hip) – 3×10 superset with Plank Shoulder Taps – 3×15 ea
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Clean + Hang Clean from Knee + Jerk – 5×1+1+1 @ 75%
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of last week’s 5RMea leg for 2×5 ea leg
Clean Pulls from Ground + 2 from Hang below knees – 3 x 1+2 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 80% of last week’s 2RM for 3×2+2
Clean & Jerk – 80% of last week’s 2RM for 3×2+2
Strict Press – 90% of last week’s 5RM for 3×5 superset with Weighted Push-ups – 3×5
Zercher Carries – 3x 25 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 8×8 at 68%
Waterbury Crucifix – 3×10
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week50, Week51, Week52, Week53″]

Week 50

Day 1

Snatch Balance + OH Squat – 2+2 RM 8RPE with a 3 sec pause in bottom of each
Snatch Pull + Snatch + Hang Snatch from Knee – 7×1+1+1 @ 73%
Front Squat (3 second pause in bottom of each) – 3RM 8RPE, then -10% for 2×3
Unilateral RDLs – 4x8ea leg (starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 8RM 8RPE, then -10% for 2×8
Pullups – 4 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 4 x submaximal (add weight if more than 10 reps achieved)
Sumo High Pull (start at hip) – 4×10 superset with Plank Shoulder Taps – 4×15 ea
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Clean + Hang Clean from Knee + Jerk – 7×1+1+1 @ 73%
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 8RPE, then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4 x 1+2 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2RM no misses
Clean & Jerk – 2RM no misses
Strict Press – 5RM at 8RPE, then -10% for 3×5 superset with Weighted Push-ups – 3×5
Zercher Carries – 4 x 25 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 10×10 at 65%
Waterbury Crucifix – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week49, Week50, Week51, Week52″]

Week 49

Day 1

Snatch Balance + OH Squat – 2+2 RM 7RPE with a 3 sec pause in bottom of each
Snatch Pull + Snatch + Hang Snatch from Knee – 7×1+1+1 @ 70%
Front Squat (3 second pause in bottom of each) – 3RM 7RPE, then -10% for 2×3
Unilateral RDLs – 3x8ea leg (starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 8RM 7RPE, then -10% for 2×8
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved)
Sumo High Pull (start at hip) – 3×10 superset with Plank Shoulder Taps – 3×15 ea
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Clean + Hang Clean from Knee + Jerk – 7×1+1+1 @ 70%
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 7RPE, then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4 x 1+2 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Strict Press – 5RM at 7RPE, then -10% for 3×5 superset with Weighted Pushups – 3×5
Zercher Carries – 4 x 25 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 10×10 at 60%
Waterbury Crucifix – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week48, Week49, Week50, Week51″]

Week 48

Day 1

Snatch – (75% x 2, 78% x 2, 83% x 1) 3 Waves increase 3-5k ea wave is able
Clean & Jerk – (75% x 2, 78% x 2, 83% x 1) 3 Waves increase 3-5k ea wave is able
Front Squat – 3RM RPE9
Clean Pulls from 2″ deficit- 4×3 starting at 93% building heavy
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 7×2 at 73% (can work up last 2 sets)
Behind the Neck Jerk from Rack + Jerk – 75% 7×1+1 (can work up last 2 sets)
Back Squat – 3RM RPE9
Upper Muscular Imbalance 2 –
1a. BB Strict Press 5×5 ending with a 9RPE
1b. Plate Overhead Triceps Extension 5×10
1c. Plate Batwing Rows 5×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 3 full breaths in the bottom
Snatch from Medium Blocks w Bar at knees – 7×2 at 75% (can work up last 2 sets)
Clean from Medium Blocks – 7×2 at 75% (can work up last 2 sets)
BB Lunges (focus on a vertical Spine) – 4×10
Hovering Snatch Pulls *stop 2″ from floor each rep – 4×3 starting at 93% building heavy
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch –  Snatch 9RPE Max
Clean & Jerk – Clean + Jerk 9RPE Max
Push Press – 1RM 9RPE
Upper Muscular Imbalance 2 –
1a. Strict Pull-ups – 4x submaximal
1b. DB Pull-overs – 4x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 1RM RPE9
RDLs – 4×5 starting at RPE7 ending at 9RPE
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week47, Week48, Week49, Week50″]

Week 47

Day 1

Snatch – (75% x 2, 78% x 2, 83% x 1) 2 Waves *do not increase
Clean & Jerk – (75% x 2, 78% x 2, 83% x 1) 2 Waves *do not increase
Front Squat – 90% of last week’s 3RM for 2×3
Clean Pulls from 2″ deficit- 3×3 at 93%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 5×2 at 70%
Behind the Neck Jerk from Rack + Jerk – 75% 5×1+1
Back Squat – 90% of last week’s 3RM for 2×3
Upper Muscular Imbalance 2 –
1a. BB Strict Press 3×5 ending with a 8RPE
1b. Plate Overhead Triceps Extension 3×10
1c. Plate Batwing Rows 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 3 full breaths in the bottom
Snatch from Medium Blocks w Bar at knees – 5×2 at 75%
Clean from Medium Blocks – 5×2 at 75%
BB Lunges (focus on a vertical Spine) – 3×10
Hovering Snatch Pulls *stop 2″ from floor each rep – 3×3 at 93%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch 8RPE Max
Clean & Jerk – Clean Pull + Clean + Jerk 8RPE Max
Push Press – 90% of last week’s 3RM for 2×3
Upper Muscular Imbalance 2 –
1a. Strict Pull-ups – 3x submaximal
1b. DB Pull-overs – 3x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
3 sets of (85% x 1) rest 2 minutes and then (75% x 4) *do not increase
RDLs – 3×8 starting at RPE7 ending at 8RPE
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week46, Week47, Week48, Week49″]

Week 46

Day 1

Snatch – (73% x 3, 75% x 2, 78% x 1) 3 Waves adding 3-5kg/wave
Clean & Jerk – (73% x 3, 75% x 2, 78% x 1) 3 Waves adding 3-5kg/wave
Front Squat – 3RM(1st rep paused 3 seconds) 9RPE
Clean Pulls from 2″ deficit- 5×3 work up heavy starting at 88%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 7×2 at 68%
Behind the Neck Jerk from Rack + Jerk – 73% 5×1+1 (can work up 2 bonus sets if no misses)
Back Squat – 3RM Paused 3 Sec 1st rep only 9RPE
Upper Muscular Imbalance 2 –
1a. BB Strict Press 4×5 ending with a 8RPE
1b. Plate Overhead Triceps Extension 4×10
1c. Plate Batwing Rows 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 3 full breaths in the bottom
Snatch from Medium Blocks w Bar at knees – 7×2 at 73% (can work up last two sets if no misses)
Clean from Medium Blocks – 7×2 at 73% (can work up last two sets if no misses)
BB Lunges (focus on a vertical Spine) – 4×10
Hovering Snatch Pulls *stop 2″ from floor each rep – 4×3 work up heavy starting at 88%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2 Snatch Pulls + Snatch 9RPE Max
Clean & Jerk – Clean Pull + Clean + Front Squat + Jerk 9RPE Max
Push Press – 3RM at 9RPE, then -10% for 2×3
Upper Muscular Imbalance 2 –
1a. Strict Pull-ups – 4x submaximal
1b. DB Pull-overs – 4x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (93% x 1) rest 2 minutes and then (80% x 3) *only increase on singles
Set 2 (add 5-10 Kilos to the 1 rep set if possible) (93% x 1) rest 2 minutes and then (80% x 3)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) (93% x 1) rest 2 minutes and then (80% x 3)
RDLs – 4×8 starting at RPE7 ending at 9RPE
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week45, Week46, Week47, Week48″]

Week 45

Day 1

Snatch – (70% x 3, 73% x 2, 75% x 1) 3 Waves adding 3-5kg/wave
Clean & Jerk – (70% x 3, 73% x 2, 75% x 1) 3 Waves adding 3-5kg/wave
Front Squat – 3RM(1st rep paused 3 seconds) 8RPE
Clean Pulls from 2″ deficit- 4×3 work up heavy starting at 85%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 7×2 at 65%
Behind the Neck Jerk from Rack + Jerk – 70% 5×1+1 (can work up 2 bonus sets if no misses)
Back Squat – 3RM Paused 3 Sec 1st rep only 8RPE
Upper Muscular Imbalance 2 –
1a. BB Strict Press 3×5 ending with a 8RPE
1b. Plate Overhead Triceps Extension 3×10
1c. Plate Batwing Rows 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 3 full breaths in the bottom
Snatch from Medium Blocks w Bar at knees – 7×2 at 70% (can work up last two sets if no misses)
Clean from Medium Blocks – 7×2 at 70% (can work up last two sets if no misses)
BB Lunges (focus on a vertical Spine) – 3×10
Hovering Snatch Pulls *stop 2″ from floor each rep – 4×3 work up heavy starting at 85%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2 Snatch Pulls + Snatch 8RPE Max
Clean & Jerk – Clean Pull + Clean + Front Squat + Jerk 8RPE Max
Push Press – 3RM at 8RPE, then -10% for 2×3
Upper Muscular Imbalance 2 –
1a. Strict Pull-ups – 3x submaximal
1b. DB Pull-overs – 3x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (90% x 1) rest 2 minutes and then (80% x 4)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) (90% x 1) rest 2 minutes and then (80% x 4)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) (90% x 1) rest 2 minutes and then (80% x 4+)
RDLs – 3×8 starting at RPE7 ending at 8RPE
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week44, Week45, Week46, Week47″]

Week 44

Day 1

Behind the Neck Snatch Push Press + OH Squat – 3+3RM 9RPE
Snatch + Hang Snatch – 78% 6×1+1 (working up on last 2) *Work up Sets Snatch Only
Tempo Front Squats 5 sec eccentric ea rep – 3RM 9RPE , then -20% for 2×3 same tempo
2″ Deficit RDLs – 5×5 (starting with a 7RPE and ending with a 9.5RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 9RPE, then -10% for 2×5
Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 5x submaximal (add weight if more than 10 reps achieved) superset with Closegrip Pushups using a Plate or Loaded Backpack for Load – 5×8 7-9RPE
Bentover Rows – 5×5 starting at RPE7 ending at RPE9 superset with Hang Muscle Snatch – 5×5 ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Rack Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean + Jerk – 78% 6×1+1+1 (working up on last 2)
Unilateral Squat (Pistol, RLE Split, or Split Squats) -3RMea leg  w/5 sec eccentric each rep 9RPE, then -10% for 2x3ea leg w/5 sec eccentric ea rep
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch  9RPE Max
Clean & Jerk – Clean Pull + Clean + Jerk 9RPE Max
Bradford Press – 5×5 (front to back to front = 1 rep) starting at RPE7 ending at RPE9 superset with Plate Front Raises (hip to overhead) – 5×10
Unilateral Barbell or Backpack Farmers Walk – 4×25 yards ea side or 20 seconds starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (90% x 1) rest 2 minutes and then (75% x 4)
Set 2 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 4)
Set 3 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 4)
Clean Pulls – 3RM RPE9
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week43, Week44, Week45, Week46″]

Week 43

Day 1

Behind the Neck Snatch Push Press + OH Squat – 90% of last week’s 5+5RM for 2×5+5
Snatch + Hang Snatch – 70% 5×1+1
Tempo Front Squats 5 sec eccentric ea rep – 90% of last week’s 3RM for 3×3 same tempo
2″ Deficit RDLs – 3×5 at 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 90% of last week’s 5RM for 2×5
Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved) superset with Closegrip Pushups using a Plate or Loaded Backpack for Load – 3×8 7RPE
Bentover Rows – 3×5 at RPE7 superset with Hang Muscle Snatch – 3×5 ending with a 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Rack Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean + 2 Jerks – 70% 5×1+1+2
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of last week’s 3RMea leg  w/5 sec eccentric each rep for 3x3ea leg w/5 sec eccentric ea rep
Clean Pulls from Ground + 1 from Hang below knees – 3×2+2 at 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch + Overhead Squats 9RPE Max
Clean & Jerk – Clean Pull + Clean + Front Squats + Jerk 9RPE Max
Bradford Press – 3×5 (front to back to front = 1 rep) at RPE7 superset with Plate Front Raises (hip to overhead) – 3×10
Unilateral Barbell or Backpack Farmers Walk – 3×25 yards ea side or 20 seconds at 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
(85% x 1) rest 2 minutes and then (70% x 5) x 3 sets *do not increase
Clean Pulls – 90% of last week’s 3RM for 2×3
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week42, Week43, Week44, Week45″]

Week 42

Day 1

Behind the Neck Snatch Push Press + OH Squat – 5+5RM 8RPE
Snatch + Hang Snatch – 75% 8×1+1 (working up on last 3) *Work up Sets Snatch Only
Tempo Front Squats 5 sec eccentric ea rep – 3RM 8RPE , then -20% for 3×3 same tempo
2″ Deficit RDLs – 5×5 (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 8RPE, then -10% for 2×5
Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 4x submaximal (add weight if more than 10 reps achieved) superset with Closegrip Pushups using a Plate or Loaded Backpack for Load – 4×8 7-9RPE
Bentover Rows – 4×5 starting at RPE7 ending at RPE9 superset with Hang Muscle Snatch – 4×5 ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Rack Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean + 2 Jerks – 75% 8×1+1+2 (working up on last three) *Work up with just Clean & 2 Jerks
Unilateral Squat (Pistol, RLE Split, or Split Squats) -3RMea leg  w/5 sec eccentric each rep 8RPE, then -10% for 3x3ea leg w/5 sec eccentric ea rep
Clean Pulls from Ground + 1 from Hang below knees – 4×2+2 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch + 2 Overhead Squats 9RPE Max
Clean & Jerk – Clean Pull Clean + 2 Front Squats + Jerk 9RPE Max
Bradford Press – 4×5 (front to back to front = 1 rep) starting at RPE7 ending at RPE9 superset with Plate Front Raises (hip to overhead) – 4×10
Unilateral Barbell or Backpack Farmers Walk – 4×25 yards ea side or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (88% x 2) rest 2 minutes and then (73% x 6)
Set 2 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 6)
Set 3 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 6)
Clean Pulls – 3RM RPE8
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week41, Week42, Week43, Week44″]

Week 41

Day 1

Behind the Neck Snatch Push Press + OH Squat – 5+5RM 7RPE
Snatch + Hang Snatch – 73% 8×1+1 (working up on last 3) *Work up Sets Snatch Only
Tempo Front Squats 5 sec eccentric ea rep – 3RM 7RPE , then -20% for 3×3 same tempo
2″ Deficit RDLs – 4×5 (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 7RPE, then -10% for 2×5
Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved) superset with Closegrip Pushups using a Plate or Loaded Backpack for Load – 3×8 7-9RPE
Bentover Rows – 3×5 starting at RPE7 ending at RPE8 superset with Hang Muscle Snatch – 3×5 ending with a 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Rack Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean + 2 Jerks – 73% 8×1+1+2 (working up on last three) *Work up with just Clean & 2 Jerks
Unilateral Squat (Pistol, RLE Split, or Split Squats) -3RMea leg  w/5 sec eccentric each rep 7RPE, then -10% for 3x3ea leg w/5 sec eccentric ea rep
Clean Pulls from Ground + 1 from Hang below knees – 4×2+2 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch + 2 Overhead Squats 8RPE Max
Clean & Jerk – Clean Pull Clean + 2 Front Squats + Jerk 8RPE Max
Bradford Press – 3×5 (front to back to front = 1 rep) starting at RPE7 ending at RPE8 superset with Plate Front Raises (hip to overhead) – 3×10
Unilateral Barbell or Backpack Farmers Walk – 4×25 yards ea side or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (85% x 2) rest 2 minutes and then (70% x 6)
Set 2 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Set 3 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Clean Pulls – 3RM RPE7
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week40, Week41, Week42, Week43″]

Week 40

Day 1

Muscle Snatch + Snatch Balance + OH Squat – 1+1+2 RM 9RPE with a 3 sec pause in bottom
Snatch Pull+Snatch+Hang Snatch from Knee – 7 x 1+1+1 75% (can build last 2 sets)
Front Squat (Tempo 5 sec eccentric and explode up) – 3RM 9RPE, then -10% for 3×3 same tempo
RDLs – 5×5(starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Push Press – 5RM 9RPE, then -10% for 2×5
Strict Chest to Bar Pullups – 5x submaximal (do chin over bar if less than 4) superset with Dips – 5x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 4×10 starting at 7RPE ending at 9RPE superset with Weighted Push-ups – 4×5 superset with Explosive Dynamic Push-ups – 4×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Clean +Hang Clean from Knee+Jerk – 7 x 1+1+1+1 @ 75% (can build last 2 sets)
Unilateral Squat (Pistol, RLE Split, or Split Squats) with slow 5 second eccentric – 5RMea leg 9RPE, then -10% for 2×5
Snatch Pulls stopping each rep 2″ from ground – 4×3 starting with 95% building each set
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 1RM no misses
Clean & Jerk – 1RM no misses
Strict Press – 5RM at 9RPE, then -10% for 3×5 superset with Snatch High Pulls – 3×5
Front Rack Carries – 4×20 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×5 at 75% (last set 5+)
Clean Grip Deadlift – 5RM RPE9, then – 10% for 2×5
Barbell on Back Lunge Steps – 4×8 ea leg
Wall Slides – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week39, Week40, Week41, Week42″]

Week 39

Day 1

Muscle Snatch + Snatch Balance + OH Squat – 90% of last week for 2×1+1+2 with a 3 sec pause in bottom
Snatch Pull+Snatch+Hang Snatch from Knee – 5×1+1+1 70%
Front Squat (Tempo 5 sec eccentric and explode up) – 90% of last week’s 3RM  for 3×3 same tempo
RDLs – 3×5(starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Push Press – 90% of last week’s 5RM for 2×5
Strict Chest to Bar Pullups – 3x submaximal (do chin over bar if less than 4) superset with Dips – 3x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 3×10 starting at 7RPE ending at 8RPE superset with Weighted Push-ups – 3×5 superset with Explosive Dynamic Push-ups – 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Clean +Hang Clean from Knee+Jerk – 5×1+1+1 70%
Unilateral Squat (Pistol, RLE Split, or Split Squats) with slow 5 second eccentric – 90% of last week’s 5RMea leg for 2×5 ea leg
Snatch Pulls stopping each rep 2″ from ground – 3×3 at 95%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 80% of last week’s 2RM for 3×2
Clean & Jerk – 80% of last week’s 2RM for 3×2
Strict Press – 90% of last week’s 5RM for 3×5 superset with Snatch High Pulls – 3×5
Front Rack Carries – 3×20 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 3×5 at 70%
Clean Grip Deadlift – 90% of last week’s 5RM for 2×5
Barbell on Back Lunge Steps – 3×8 ea leg
Wall Slides – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week38, Week39, Week40, Week41″]

Week 38

Day 1

Muscle Snatch + Snatch Balance + OH Squat – 1+1+2 RM 8RPE with a 3 sec pause in bottom
Snatch Pull+Snatch+Hang Snatch from Knee – 7 x 1+1+1 73%
Front Squat (Tempo 5 sec eccentric and explode up) – 3RM 8RPE, then -10% for 3×3 same tempo
RDLs – 5×5(starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Push Press – 5RM 8RPE, then -10% for 2×5
Strict Chest to Bar Pullups – 4 x submaximal (do chin over bar if less than 4) superset with Dips – 4 x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 4×10 starting at 7RPE ending at 8RPE superset with Weighted Push-ups – 4×5 superset with Explosive Dynamic Push-ups – 4×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Clean +Hang Clean from Knee+Jerk – 7 x 1+1+1+1 @ 73%
Unilateral Squat (Pistol, RLE Split, or Split Squats) with slow 5 second eccentric – 5RMea leg 8RPE, then -10% for 2×5
Snatch Pulls stopping each rep 2″ from ground – 4×3 starting with 93% building each set
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2RM no misses
Clean & Jerk – 2RM no misses
Strict Press – 5RM at 8RPE, then -10% for 3×5 superset with Snatch High Pulls – 3×5
Front Rack Carries – 4×20 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×5 at 73% (last set 5+)
Clean Grip Deadlift – 5RM (1st rep paused 3 seconds at knee) RPE8, then – 10% for 2×5
Barbell on Back Lunge Steps – 4×8 ea leg
Wall Slides – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week37, Week38, Week39, Week40″]

Week 37

Day 1

Muscle Snatch + Snatch Balance + OH Squat – 1+1+2 RM 7RPE with a 3 sec pause in bottom
Snatch Pull+Snatch+Hang Snatch from Knee – 7 x 1+1+1 70%
Front Squat (Tempo 5 sec eccentric and explode up) – 3RM 7RPE, then -10% for 3×3 same tempo
RDLs – 4×5(starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Push Press – 5RM 7RPE, then -10% for 2×5
Strict Chest to Bar Pullups – 3 x submaximal (do chin over bar if less than 4) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 3×10 starting at 7RPE ending at 8RPE superset with Weighted Push-ups – 3×5 superset with Explosive Dynamic Push-ups – 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Clean +Hang Clean from Knee+Jerk – 7 x 1+1+1+1 @ 70%
Unilateral Squat (Pistol, RLE Split, or Split Squats) with slow 5 second eccentric – 5RMea leg 7RPE, then -10% for 2×5
Snatch Pulls stopping each rep 2″ from ground – 4×3 starting with 90% building each set
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Strict Press – 5RM at 7RPE, then -10% for 3×5 superset with Snatch High Pulls – 3×5
Front Rack Carries – 4×20 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×5 at 70% (last set 5+)
Clean Grip Deadlift – 5RM (1st rep paused 3 seconds at knee) RPE7, then – 10% for 2×5
Barbell on Back Lunge Steps – 3×8 ea leg
Wall Slides – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week36, Week37, Week38, Week39″]

Week 36

Day 1

Muscle Snatch + Snatch Balance – 1+1RM RPE9
Snatch + Hang Snatch from Below Knee – 75% 8×1+1 (can build last 2 sets if no misses)
Front Squats Bottoms – 1RM RPE9, then -20% for 4×3
2″ Deficit Banded RDLs – 4x5ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Push Press – 3RM RPE9, then -10% for 3×3
Strict Chest to Bar Pullups (keep doing regular Pullups if can’t perform 4+) – 5x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 5x 15-30 seconds
High Pulls – 4×10 superset with Scapular Push-ups – 4×20
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from Below Knee + Jerk – 75% 8×1+1+1+1 (can build last 2 sets if no misses)
Rear Leg Elevated Split Squat – 3RMea leg with slow eccentrics RPE9 for 3×3 ea leg
Snatch Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch Waves – (75% x 2, 80% x 2, 85% x 1) x 2 waves then 1RM RPE9
Clean & Jerk Waves (75% x 2+1, 80% x 2+1, 85% x 1+1) x 2 waves then 1RM RPE9
Floor Press – 4×10 starting at 7RPE ending at 9RPE superset with Dips – 4×10
Front Rack Carry – 3×20 yards or 30 second hold starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squat – 1RM 9.5RPE
Clean Pull – 3RM RPE9 then -10% for 2×3
Slider Leg Curls (Keep hips in extension) – 4×10 superset with Single Leg Weighted Calf Raises – 4×10 ea leg
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week35, Week36, Week37, Week38″]

Week 35

Day 1

Muscle Snatch + Snatch Balance – 90% of last week for 3×1+2
Snatch + Hang Snatch from Below Knee – 75% 5×1+1
Front Squats Bottoms – 90% of last week’s 3RM for 3×3
2″ Deficit Banded RDLs – 3x5ea leg (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Push Press – 90% of last week’s 3RM for 3×3
Strict Chest to Bar Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 3x 15-30 seconds
High Pulls – 3×10 superset with Scapular Push-ups – 3×20
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from Below Knee + Jerk – 75% 5×1+1+1+1
Rear Leg Elevated Split Squat – 90% of last week’s 3RMea leg with slow eccentrics for 3×3 ea leg with slow eccentrics
Snatch Pulls from Ground + 1 from Hang below knees – 3×1+1 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch Waves – (75% x 2, 80% x 2, 85% x 1) x 2 waves
Clean & Jerk Waves (75% x 2+1, 80% x 2+1, 85% x 1+1) x 2 waves
Floor Press – 3×10 starting at 7RPE ending at 8RPE superset with Dips – 3×10
Front Rack Carry – 3×20 yards or 30 second hold starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
(85% x 1) rest 2 minutes and then (70% x 4) x 3 sets *no increases
Clean Pull – 90% of last week’s 3RM for 2×3
Slider Leg Curls (Keep hips in extension) – 3×10 superset with Single Leg Weighted Calf Raises – 3×10 ea leg
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week34, Week35, Week36, Week37″]

Week 34

Day 1

Muscle Snatch + Snatch Balance – 1+2RM RPE8
Snatch + Hang Snatch from Below Knee – 73% 8×1+1 (can build last 2 sets if no misses)
Front Squats Bottoms – 3RM RPE8, then -10% for 3×3
2″ Deficit Banded RDLs – 4x5ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Push Press – 3RM RPE8, then -10% for 3×3
Strict Chest to Bar Pullups (keep doing regular Pullups if can’t perform 4+) – 4x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 4x 15-30 seconds
High Pulls – 4×10 superset with Scapular Push-ups – 4×20
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from Below Knee + Jerk – 73% 8×1+1+1+1 (can build last 2 sets if no misses)
Rear Leg Elevated Split Squat – 3RMea leg with slow eccentrics RPE8 for 3×3 ea leg
Snatch Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch Waves – (73% x 3, 78% x 2, 83% x 1) x 2 waves then 2RM RPE8
Clean & Jerk Waves (73% x 2+2, 78% x 1+2, 83% x 1+1) x 2 waves then 2+1RM RPE8
Floor Press – 4×10 starting at 7RPE ending at 8RPE superset with Dips – 4×10
Front Rack Carry – 3×20 yards or 30 second hold starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
(95% x 1) rest 2 minutes and then (80% x 3) x 3 sets *can increase 5-10k each set if able
Clean Pull – 3RM RPE8 then -10% for 2×3
Slider Leg Curls (Keep hips in extension) – 4×10 superset with Single Leg Weighted Calf Raises – 4×10 ea leg
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week33, Week34, Week35, Week36″]

Week 33

Day 1

Muscle Snatch + Snatch Balance – 1+2RM RPE7
Snatch + Hang Snatch from Below Knee – 70% 7×1+1 (can build last 2 sets if no misses)
Front Squats Bottoms – 5RM RPE7, then -10% for 3×5
2″ Deficit Banded RDLs – 3x5ea leg (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Behind the Neck Push Press – 3RM RPE7, then -10% for 2×3
Strict Chest to Bar Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 3x 15-30 seconds
High Pulls – 3×10 superset with Scapular Push-ups – 3×20
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from Below Knee + Jerk – 70% 7×1+1+1+1 (can build last 2 sets if no misses)
Rear Leg Elevated Split Squat – 3RMea leg with slow eccentrics RPE7 for 3×3 ea leg
Snatch Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch Waves – (70% x 3, 75% x 2, 80% x 1) x 2 waves then 3RM RPE7
Clean & Jerk Waves (70% x 2+2, 75% x 1+2, 80% x 1+1) x 2 waves then 2+2RM RPE7
Floor Press – 3×10 starting at 7RPE ending at 8RPE superset with Dips – 3×10
Front Rack Carry – 3×20 yards or 30 second hold starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
(93% x 1) rest 2 minutes and then (78% x 4) x 3 sets *can increase 5-10k each set if able
Clean Pull – 3RM RPE7 then -10% for 2×3
Slider Leg Curls (Keep hips in extension) – 4×10 superset with Single Leg Weighted Calf Raises – 4×10 ea leg
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week32, Week33, Week34, Week35″]

Week 32

Day 1

Snatch Push Press + OH Squat – 3+3RM 9RPE
Snatch Pull+Hang Snatch+Snatch – 75% 8×1+1+1 (working up on last 3) *Work up Sets are Pull + Snatch Only
Front Squats 4 sec eccentric and 2 sec pause in bottom – 3RM 9RPE, then -20% for 3×3
2″ Deficit RDLs – 5x5ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 9RPE, then -10% for 2×5
Strict L-Sit Pullups (keep doing regular Pullups if can’t perform 4+) – 5x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 5x 15-30 seconds
Bentover Rows – 4×10 superset with Weighted Push-ups – 5×5 superset with Dynamic Explosive Push-ups – 5×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean + Clean + Jerk – 75% 8×1+1+1+2 (working up on last three) *Work up with just Pull + Clean + Jerk
Unilateral Squat (Pistol, RLE Split, or Split Squats) -5RMea leg with 5 second eccentric each rep 9RPE, then -10% for 3×5 ea leg
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Max 9RPE Max
Clean & Jerk – Clean + Jerk 9RPE Max
Close Grip Bench Press Press – 4×10 starting at 7RPE ending at 9RPE superset with DB Pull-overs – 4×10
Overhead Barbell Carry – 3×20 yards forward and backward or 45 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (90% x 1) rest 2 minutes and then (75% x 5)
Set 2 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 5)
Set 3 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 5)
Clean Grip Deadlift – 3RM (1st rep paused 3 seconds at knee) RPE9, then -10% for 2×3
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week31, Week32, Week33, Week34″]

Week 31

Day 1

Snatch Push Press + OH Squat – 90% of last week’s weight for 2×5+5
Snatch Pull+Hang Snatch+Snatch – 75% 5×1+1+1
Front Squats 4 sec eccentric and 2 sec pause in bottom – 90% of last week’s 3RM for 2×3
2″ Deficit RDLs – 3x5ea leg (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 90% of last week’s 5RM for 2×5
Strict L-Sit Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 3x 15-30 seconds
Bentover Rows – 3×10 superset with Weighted Push-ups – 3×5 superset with Dynamic Explosive Push-ups – 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean + Clean + Jerk – 75% 5×1+1+1+2
Unilateral Squat (Pistol, RLE Split, or Split Squats) -90% of last week’s 5RMea leg with 5 second eccentric each rep for 3×5 ea leg
Clean Pulls from Ground + 1 from Hang below knees – 3×1+1 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch + Hang Snatch Below Knee 8RPE Max
Clean & Jerk – Clean +  Hang Clean  + Front Squat + Jerk 8RPE Max
Close Grip Bench Press Press – 3×10 starting at 7RPE ending at 8RPE superset with DB Pull-overs – 3×10
Overhead Barbell Carry – 3×20 yards forward and backward or 45 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (85% x 1) rest 2 minutes and then (70% x 5) x 3 sets *don’t increase
Clean Grip Deadlift – 90% of last week’s 3RM for 2×3
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week30, Week31, Week32, Week33″]

Week 30

Day 1

Snatch Push Press + OH Squat – 5+5 RM 9RPE
Snatch Pull+Hang Snatch+Snatch – 73% 8×1+1+1 (working up on last 3) *Work up Sets are Pull + Snatch Only
Front Squats 4 sec eccentric and 2 sec pause in bottom – 3RM 8RPE, then -20% for 3×3
2″ Deficit RDLs – 4x5ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 8RPE, then -10% for 2×5
Strict L-Sit Pullups (keep doing regular Pullups if can’t perform 4+) – 4x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 4x 15-30 seconds
Bentover Rows – 4×10 superset with Weighted Push-ups – 4×5 superset with Dynamic Explosive Push-ups – 4×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean + Clean + Jerk – 73% 8×1+1+1+2 (working up on last three) *Work up with just Pull + Clean + Jerk
Unilateral Squat (Pistol, RLE Split, or Split Squats) -5RMea leg with 5 second eccentric each rep 8RPE, then -10% for 3×5 ea leg
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch + Hang Snatch Below Knee 9RPE Max
Clean & Jerk – Clean +  Hang Clean  + Front Squat + Jerk 9RPE Max
Close Grip Bench Press Press – 4×10 starting at 7RPE ending at 9RPE superset with DB Pull-overs – 4×10
Overhead Barbell Carry – 3×20 yards forward and backward or 45 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (88% x 2) rest 2 minutes and then (73% x 6)
Set 2 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 6)
Set 3 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 6)
Clean Grip Deadlift – 3RM (1st rep paused 3 seconds at knee) RPE8, then -10% for 2×3
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week29, Week30, Week31, Week32″]

Week 29

Day 1

Snatch Push Press + OH Squat – 5+5 RM 8RPE
Snatch Pull+Hang Snatch+Snatch – 70% 8×1+1+1 (working up on last 3) *Work up Sets are Pull + Snatch Only
Front Squats 4 sec eccentric and 2 sec pause in bottom – 3RM 7RPE, then -20% for 3×3
2″ Deficit RDLs – 4x5ea leg (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 7RPE, then -10% for 2×5
Strict L-Sit Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved) superset with Handstand Hold – 3x 15-30 seconds
Bentover Rows – 3×10 superset with Weighted Push-ups – 3×5 superset with Dynamic Explosive Push-ups – 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Jerk Balance – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Clean + Clean + Jerk – 70% 8×1+1+1+2 (working up on last three) *Work up with just Pull + Clean + Jerk
Unilateral Squat (Pistol, RLE Split, or Split Squats) -5RMea leg with 5 second eccentric each rep 7RPE, then -10% for 3×5 ea leg
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch + Hang Snatch Below Knee 8RPE Max
Clean & Jerk – Clean +  Hang Clean  + Front Squat + Jerk 8RPE Max
Close Grip Bench Press Press – 3×10 starting at 7RPE ending at 8RPE superset with DB Pull-overs – 3×10
Overhead Barbell Carry – 3×20 yards forward and backward or 45 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (85% x 2) rest 2 minutes and then (70% x 6)
Set 2 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Set 3 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Clean Grip Deadlift – 3RM (1st rep paused 3 seconds at knee) RPE7, then -10% for 2×3
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week28, Week29, Week30, Week31″]

Week 28

Day 1

Muscle Snatch + Snatch Balance + Sotts Press – 1+1+3 RM 9RPE
Snatch Pull+Hang Snatch from Hip+Hang Snatch from Below Knee – 7 x 1+1+1 @ 78%
Front Squat (Tempo 5 sec eccentric, 2 second pause) – 5RM 9RPE, then -10% for 2×5 same tempo
Landmine RDLs – 3×8 (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 5RM 9RPE, then -10% for 2×5
Pull-ups (Tempo 2 second pause at top, 4 second eccentric) – 5×5  superset with Dips – 5x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 3×10 superset with Hang Snatch High Pulls – 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+ Hang Clean from Below Knee + Power Jerk – 7 x 1+1+1+1 @ 78%
Rear Leg Elevated Split Squats – 4×8 each leg starting at 7RPE and ending at 9RPE
Lasha Snatch Pulls – 4×3 starting at 100% building
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 1RM paused at knee for 2 seconds allowed 1 miss
Clean & Jerk – 1RM paused at knee for 2 seconds allowed 1 miss
Seated Strict Press – 3×5 superset with Bentover Rows – 3×10
Front Rack Lunges – 4×5 each leg starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×5 @83% (last set 5+ with RIR 1)
Clean Grip Deadlift – 5RM (1st 2 reps paused 2 seconds at knee) RPE9, then -10% for 5
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week27, Week28, Week29, Week30″]

Week 27

Day 1

Muscle Snatch + Snatch Balance + Sotts Press – 90% of last week for 3×1+1+3
Snatch Pull+Hang Snatch from Hip+Hang Snatch from Below Knee – 5 x 1+1+1 @ 75%
Front Squat (Tempo 5 sec eccentric, 2 second pause) – 90% of last week’s 5RM for 3×5 same tempo
Landmine RDLs – 3×8 (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 90% of last week’s 5RM for 3×5
Pull-ups (Tempo 2 second pause at top, 4 second eccentric) – 3×5  superset with Dips – 3x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 3×10 superset with Hang Snatch High Pulls – 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+ Hang Clean from Below Knee + Power Jerk – 5 x 1+1+1+1 @ 75%
Rear Leg Elevated Split Squats – 3×8 each leg starting at 7RPE and ending at 8RPE
Lasha Snatch Pulls – 3×3 at 100%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 90% of last week’s 2RM paused at knee for 3×2
Clean & Jerk – 90% of last week’s 2RM paused at knee for 3×2
Seated Strict Press – 3×5 superset with Bentover Rows – 3×10
Front Rack Lunges – 3×5 each leg starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 3×5 @80%
Clean Grip Deadlift – 90% of last week’s 5RM for 2×5
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week26, Week27, Week28, Week29″]

Week 26

Day 1

Muscle Snatch + Snatch Balance + Sotts Press – 1+1+3 RM 8RPE
Snatch Pull+Hang Snatch from Hip+Hang Snatch from Below Knee – 7 x 1+1+1 @ 73%
Front Squat (Tempo 5 sec eccentric, 2 second pause) – 5RM 8RPE, then -10% for 2×5 same tempo
Landmine RDLs – 3×8 (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 5RM 8RPE, then -10% for 2×5
Pull-ups (Tempo 2 second pause at top, 4 second eccentric) – 4×5  superset with Dips – 4x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 3×10 superset with Hang Snatch High Pulls – 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+ Hang Clean from Below Knee + Power Jerk – 7 x 1+1+1+1 @ 73%
Rear Leg Elevated Split Squats – 4×8 each leg starting at 7RPE and ending at 9RPE
Lasha Snatch Pulls – 4×3 starting at 95% building
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2RM paused at knee for 2 seconds no misses
Clean & Jerk – 2RM paused at knee for 2 seconds no misses
Seated Strict Press – 4×5 superset with Bentover Rows – 4×10
Front Rack Lunges – 3×5 each leg starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×5 @78% (last set 5+ with RIR 1)
Clean Grip Deadlift – 5RM (1st 2 reps paused 2 seconds at knee) RPE8, then -10% for 5
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week25, Week26, Week27, Week28″]

Week 25

Day 1

Muscle Snatch + Snatch Balance + Sotts Press – 1+1+3 RM 7RPE
Snatch Pull+Hang Snatch from Hip+Hang Snatch from Below Knee – 7 x 1+1+1 @ 70%
Front Squat (Tempo 5 sec eccentric, 2 second pause) – 5RM 7RPE, then -10% for 2×5 same tempo
Landmine RDLs – 3×8 (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 5RM 7RPE, then -10% for 2×5
Pull-ups (Tempo 2 second pause at top, 4 second eccentric) – 3×5  superset with Dips – 3x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 3×10 superset with Hang Snatch High Pulls – 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+ Hang Clean from Below Knee + Power Jerk – 7 x 1+1+1+1 @ 70%
Rear Leg Elevated Split Squats – 4×8 each leg starting at 7RPE and ending at 8RPE
Lasha Snatch Pulls – 3×3 starting at 95% building
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 3RM paused at knee for 2 seconds no misses
Clean & Jerk – 3RM paused at knee for 2 seconds no misses
Seated Strict Press – 3×5 superset with Bentover Rows – 3×10
Front Rack Lunges – 3×5 each leg starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×5 @75% (last set 5+ with RIR 1)
Clean Grip Deadlift – 5RM (1st 2 reps paused 2 seconds at knee) RPE7, then -10% for 5
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week24, Week25, Week26, Week27″]

Week 24

Day 1

Snatch – (75% x 2, 80% x 1, 83% x 1) 3 Waves adding 3-5kg/wave
Clean & Jerk – (75% x 2, 80% x 1, 83% x 1) 3 Waves adding 3-5kg/wave
Front Squat – 3RM 9RPE
Clean Pulls from short blocks – 5×3 work up heavy starting at 100%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 7×1 at 75% (can work up last 2 if no misses)
Behind the Neck Jerk from Rack + Jerk – 75% 4×1+1 (can work up 2 bonus sets if no misses)
Back Squat – 2RM Paused 3 Sec 1st rep only 9.5RPE *no misses
Upper Muscular Imbalance 2 –
1a. BB Push Press 4×5 ending with a 9RPE
1b. Plate Overhead Triceps Extension 4×10
1c. Plate Batwing Rows 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 2 full breaths in the bottom RPE9
Snatch from Medium Blocks w Bar at knees – 5×1 at 80% (can work up last two sets if no misses)
Clean from Medium Blocks – 5×1 at 80% (can work up last two sets if no misses)
BB Lunges (focus on a vertical Spine) – 4×10
Lasha Snatch Pulls – 5×3 work up heavy starting at 95%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Max *allowed 1 miss
Clean & Jerk – Clean + Jerk Max *allowed 1 miss
Strict Press – 1RM 9.5RPE
Upper Muscular Imbalance 2 –
1a. Pull-ups – 5x submaximal
1b. Dips – 5x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 1RM 9.5RPE
RDLs – 5RM RPE9, then -10% for 2×5
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week23, Week24, Week25, Week26″]

Week 23

Day 1

Snatch – (75% x 2, 80% x 1, 83% x 1) 3 Waves *don’t increase
Clean & Jerk – (75% x 2, 80% x 1, 83% x 1) 3 Waves *don’t increase
Front Squat – 90% of last week’s 3RM for 2×3
Clean Pulls from short blocks – 3×3 at 100%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 5×2 at 65%
Behind the Neck Jerk from Rack + Jerk – 70% 3×1+1
Back Squat – 90% of last week’s 2RM for 2×2
Upper Muscular Imbalance 2 –
1a. BB Push Press 3×5 ending with a 7RPE
1b. Plate Overhead Triceps Extension 3×10
1c. Plate Batwing Rows 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 2 full breaths in the bottom RPE7
Snatch from Medium Blocks w Bar at knees – 4×2 at 75%
Clean from Medium Blocks – 4×2 at 75%
BB Lunges (focus on a vertical Spine) – 3×10
Lasha Snatch Pulls – 3×3 at 95%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch 9RPE Max
Clean & Jerk – Clean Pull + Clean  + Jerk 9RPE Max
Strict Press – 90% of last week’s 3RM for 2×3
Upper Muscular Imbalance 2 –
1a. Pull-ups – 3x submaximal
1b. Dips – 3x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (85% x 1) rest 2 minutes and then (70% x 4) x 3 sets *do not increase
RDLs – 3×5 starting at RPE7 ending at 8RPE
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week22, Week23, Week24, Week25″]

Week 22

Day 1

Snatch – (73% x 3, 75% x 2, 78% x 1) 3 Waves adding 3-5kg/wave
Clean & Jerk – (73% x 3, 75% x 2, 78% x 1) 3 Waves adding 3-5kg/wave
Front Squat – 3RM(1st rep paused 3 seconds) 9RPE
Clean Pulls from short blocks – 5×3 work up heavy starting at 98%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 6×2 at 70%
Behind the Neck Jerk from Rack + Jerk – 73% 4×1+1 (can work up 2 bonus sets if no misses)
Back Squat – 2RM Paused 3 Sec 1st rep only 9RPE
Upper Muscular Imbalance 2 –
1a. BB Push Press 4×5 ending with a 8RPE
1b. Plate Overhead Triceps Extension 4×10
1c. Plate Batwing Rows 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 3 full breaths in the bottom RPE8
Snatch from Medium Blocks w Bar at knees – 5×2 at 78% (can work up last two sets if no misses)
Clean from Medium Blocks – 5×2 at 78% (can work up last two sets if no misses)
BB Lunges (focus on a vertical Spine) – 4×10
Lasha Snatch Pulls – 5×3 work up heavy starting at 90%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2 Snatch Pulls + Snatch 9RPE Max
Clean & Jerk – Clean Pull + Clean + Front Squat + Jerk 9RPE Max
Strict Press – 3RM at 9RPE, then -10% for 2×3
Upper Muscular Imbalance 2 –
1a. Pull-ups – 4x submaximal
1b. Dips – 4x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (93% x 1) rest 2 minutes and then (83% x 3)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) (93% x 1) rest 2 minutes and then (83% x 3)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) (93% x 1) rest 2 minutes and then (83% x 3)
RDLs – 4×5 starting at RPE7 ending at 9RPE
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week21, Week22, Week23, Week24″]

Week 21

Day 1

Snatch – (70% x 3, 73% x 2, 75% x 1) 3 Waves adding 3-5kg/wave
Clean & Jerk – (70% x 3, 73% x 2, 75% x 1) 3 Waves adding 3-5kg/wave
Front Squat – 3RM(1st rep paused 3 seconds) 8RPE
Clean Pulls from short blocks – 4×3 work up heavy starting at 95%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch  – 6×2 at 68%
Behind the Neck Jerk from Rack + Jerk – 70% 4×1+1 (can work up 2 bonus sets if no misses)
Back Squat – 2RM Paused 3 Sec 1st rep only 8RPE
Upper Muscular Imbalance 2 –
1a. BB Push Press 3×5 ending with a 8RPE
1b. Plate Overhead Triceps Extension 3×10
1c. Plate Batwing Rows 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squats – 1RM paused 3 full breaths in the bottom
Snatch from Medium Blocks w Bar at knees – 5×2 at 75% (can work up last two sets if no misses)
Clean from Medium Blocks – 5×2 at 75% (can work up last two sets if no misses)
BB Lunges (focus on a vertical Spine) – 3×10
Lasha Snatch Pulls – 4×3 work up heavy starting at 85%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2 Snatch Pulls + Snatch 8RPE Max
Clean & Jerk – Clean Pull + Clean + Front Squat + Jerk 8RPE Max
Strict Press – 3RM at 8RPE, then -10% for 2×3
Upper Muscular Imbalance 2 –
1a. Pull-ups – 3x submaximal
1b. Dips – 3x submaximal
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (90% x 1) rest 2 minutes and then (80% x 4)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) (90% x 1) rest 2 minutes and then (80% x 4)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) (90% x 1) rest 2 minutes and then (80% x 4+)
RDLs – 4×5 starting at RPE7 ending at 8RPE
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week20, Week21, Week22, Week23″]

Week 20

Day 1

Snatch Balance + OH Squat – 1+1 RM 9RPE with a 3 sec pause in bottom
Snatch + Hang Snatch from below Knee – 75% 7×1+1+1 (working up on last 2)
Tempo Front Squats 5 sec eccentric – 3RM 9RPE, then -20% for 3×3
Staggered Walking RDLs – 4x8ea leg (starting with a 7RPE and ending with a 9.5RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 3RM 9RPE, then -10% for 2×3
Weighted Strict Pullups (keep doing regular strict pullups if can’t perform 4+) – 5RM, then – 10% for 2×5 superset with Deficit Pushups using paralletes or bumpers for upper body elevation- 3×8 7-9RPE
Weighted Dips -5RM, then – 10% for 2×5 superset with KB High Pulls – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from below knee + Power Jerk + Split Jerk – 75% 7×1+1+1+1 (working up on last 2)
Split Squat  – 5×5 each starting at RPE7 ending at RPE9
Snatch Pulls to knee + to hip – 2+2 RPE9, then -10% for 2×2+2 superset with Depth Jumps 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch  9RPE Max
Clean & Jerk – Clean + Jerk 9RPE Max
Push Press – 3RM at 9.5RPE, then -10% for 3×3 superset with Bentover Rows – 3×10
Farmers Carry – 4×25 yards or 20 seconds hold starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (90% x 1) rest 2 minutes and then (75% x 5)
Set 2 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 5)
Set 3 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 5)
Banded Deficit RDLs – 5×5 starting at RPE7 working up to an 9RPE
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19, Week20, Week21, Week22″]

Week 19

Day 1

Snatch Balance + OH Squat – 2+2 RM 7RPE with a 3 sec pause in bottom
Snatch + Hang Snatch from below Knee – 70% 6×1+1+1
Tempo Front Squats 5 sec eccentric – 90% of last week’s 3RM for 3×3
Staggered Walking RDLs -3x8ea leg (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 90% of last week’s 3RM for 2×3
Weighted Strict Pullups (keep doing regular strict pullups if can’t perform 4+) – 90% of last week’s 5RM for 2×5 superset with Deficit Pushups using paralletes or bumpers for upper body elevation- 3×8 7RPE
Weighted Dips -90% of last week’s 5RM for 2×5 superset with KB High Pulls – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from below knee + Power Jerk + Split Jerk – 70% 6×1+1+1+1
Split Squat  – 3×5 each starting at RPE7 ending at RPE8
Snatch Pulls to knee + to hip – 2+2 RPE7, then -10% for 2×2+2 superset with Depth Jumps 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch  9RPE Max
Clean & Jerk – Clean Pull + Clean + Jerk 9RPE Max
Push Press – 90% of last week’s 3RM for 2×3 superset with Bentover Rows – 3×10
Farmers Carry – 3×25 yards or 20 seconds hold starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – (85% x 1) rest 2 minutes and then (70% x 5) x 3 sets (don’t increase)
Banded Deficit RDLs – 3×5 starting at RPE7 working up to an 8RPE
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week18, Week19, Week20, Week21″]

Week 18

Day 1

Snatch Balance + OH Squat – 2+2 RM 9RPE with a 3 sec pause in bottom
Snatch + Hang Snatch from below Knee – 73% 9×1+1+1 (working up on last 3)
Tempo Front Squats 5 sec eccentric – 3RM 8RPE, then -20% for 3×3
Staggered Walking RDLs – 4x8ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 3RM 8RPE, then -10% for 2×3
Weighted Strict Pullups (keep doing regular strict pullups if can’t perform 4+) – 5RM, then – 10% for 2×5 superset with Deficit Pushups using paralletes or bumpers for upper body elevation- 3×8 7-9RPE
Weighted Dips -5RM, then – 10% for 2×5 superset with KB High Pulls – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from below knee + Power Jerk + Split Jerk – 73% 9×1+1+1+1 (working up on last three)
Split Squat  – 5×5 each starting at RPE7 ending at RPE8
Snatch Pulls to knee + to hip – 2+2 RPE8, then -10% for 2×2+2 superset with Depth Jumps 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Hip Snatch  + Snatch  9RPE Max
Clean & Jerk – Clean Pull + Hip Clean + Clean + Jerk 9RPE Max
Push Press – 3RM at 9RPE, then -10% for 3×3 superset with Bentover Rows – 3×10
Farmers Carry – 4×25 yards or 20 seconds hold starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (88% x 2) rest 2 minutes and then (73% x 6)
Set 2 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 6)
Set 3 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 6)
Banded Deficit RDLs – 4×5 starting at RPE7 working up to an 9RPE
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week17, Week18, Week19, Week20″]

Week 17

Day 1

Snatch Balance + OH Squat – 2+2 RM 8RPE with a 3 sec pause in bottom
Snatch + Hang Snatch from below Knee – 70% 8×1+1+1 (working up on last 3)
Tempo Front Squats 5 sec eccentric – 3RM 7RPE, then -20% for 3×3
Staggered Walking RDLs – 3x8ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 3RM 7RPE, then -10% for 2×3
Weighted Strict Pullups (keep doing regular strict pullups if can’t perform 4+) – 5RM, then – 10% for 2×5 superset with Deficit Pushups using paralletes or bumpers for upper body elevation- 3×8 7-9RPE
Weighted Dips -5RM, then – 10% for 2×5 superset with KB High Pulls – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Hang Clean from below knee + Power Jerk + Split Jerk – 70% 8×1+1+1+1 (working up on last three)
Split Squat  – 4×5 each starting at RPE7 ending at RPE8
Snatch Pulls to knee + to hip – 2+2 RPE7, then -10% for 2×2+2 superset with Depth Jumps 3×5
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Hip Snatch  + Snatch  8RPE Max
Clean & Jerk – Clean Pull + Hip Clean + Clean + Jerk 8RPE Max
Push Press – 3RM at 8RPE, then -10% for 3×3 superset with Bentover Rows – 3×10
Farmers Carry – 4×25 yards or 20 seconds hold starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (85% x 2) rest 2 minutes and then (70% x 6)
Set 2 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Set 3 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Banded Deficit RDLs – 4×5 starting at RPE7 working up to an 8RPE
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week16, Week17, Week18, Week19″]

Week 16

Day 1

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

Day 2

Strict Press – 5RM 9RPE, then -10% for 5+ RIR 1
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 4×10  superset with Dips – 4x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 4×5 superset with Hang Snatch High Pulls – 4×8
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+ Power Jerk – 8 x 1+1+1 @ 75% (can build on last 2 sets if no misses)
Split Squats (both feet on ground)- 4×5 each leg starting at 7RPE and ending at 9.5RPE
Lasha Snatch Pulls – 5×3 starting at 100% building
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 1RM allowed one miss
Clean & Jerk – 1RM allowed 1 miss
Bradford Presses – 4×5 superset with Bentover Rows – 4×10
Zercher Lunges – 4×8 each leg starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×3 @83%
Wall Slides – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15, Week16, Week17, Week18″]

Week 15

Day 1

Snatch Balance + Sotts Press – 1+2 RM 8RPE
Snatch Pull+Hang Snatch from Hip – 5 x 1+1 @ 75%
Front Squat (Tempo 5 sec eccentric) – 90% of last week’s 5RM for 2×5 same tempo
RDLs – 3x6ea leg (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 90% of last week’s 5RM for 2×5
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 3×10  superset with Dips – 3x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 3×5 superset with Hang Snatch High Pulls – 3×8
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

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

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 80% of last week for 2×2
Clean & Jerk – 80% of last week for 2×2
Bradford Presses – 3×5 superset with Bentover Rows – 3×10
Zercher Lunges – 3×8 each leg starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 3×5 @80%
Wall Slides – 3×10
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14, Week15, Week16, Week17″]

Week 14

Day 1

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

Day 2

Strict Press – 5RM 8RPE, then -10% for 2×5
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 4×10  superset with Dips – 4x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 4×5 superset with Hang Snatch High Pulls – 4×8
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

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

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2RM no misses
Clean & Jerk – 2RM no misses
Bradford Presses – 4×5 superset with Bentover Rows – 4×10
Zercher Lunges – 3×8 each leg starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×5 @78%
Wall Slides – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13, Week14, Week15, Week16″]

Week 13

Day 1

Snatch Balance + Sotts Press – 1+3 RM 7RPE
Snatch Pull+Hang Snatch from Hip – 7 x 1+1+1 @ 70%
Front Squat (Tempo 5 sec eccentric) – 5RM 7RPE, then -10% for 2×5 same tempo
RDLs – 4×6 (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Strict Press – 5RM 7RPE, then -10% for 2×5
Inverted Rows (Tempo 2 second pause at top, 4 second eccentric) – 3×10  superset with Dips – 3x submaximal (add weight if more than 10 reps achieved)
Hang Muscle Snatch – 4×5 superset with Hang Snatch High Pulls – 4×8
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

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

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Bradford Presses – 3×5 superset with Bentover Rows – 3×10
Zercher Lunges – 3×8 each leg starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×5 @75%
Wall Slides – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12, Week13, Week14, Week15″]

Week 12

Day 1

Snatch – (80% x 2, 85% x 1, 90% x 1) 2 Waves adding 3-5kg/wave
Clean & Jerk – (80% x 2, 85% x 1, 90% x 1) 2 Waves adding 3-5kg/wave
Front Squat – 1RM stop at first miss or preferably before
Clean Pulls – 3×3 at 100%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch 5 sec Eccentric – 1RM
Jerk from Rack Pause in Catch + No Pause – 1RM no pause
Back Squat – 1RM
Upper Muscular Imbalance 2 –
1a. BB Z Press – 4×6 ending with a 9RPE
1b. Plate Overhead Triceps Extension – 4×10
1c. Plate Batwing Rows – 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squat – 1RM
Snatch from Short Blocks w Bar Below knees – (75% x 2, 80% x 1, 85% x 1) 2 Waves adding 3-5kg/wave
Clean from Blocks – (75% x 2, 80% x 1, 85% x 1) 2 Waves adding 3-5kg/wave
BB Lunges (focus on a vertical Spine) – 5RM ea leg no pauses
Lasha Snatch Pulls – 3×3 at 90% working up
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Max like a competition
Clean & Jerk – Clean & Jerk Max like a competition
Push Press – 1RM, then -15% for 2×3
Upper Muscular Imbalance 2 –
1a. Plate Front Raises 3×10
1b. Plate Lateral Raises 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squat – Max Back Squat, and then -20% for 3
RDLs – 5RM, then -10% for 2×5
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11, Week12, Week13, Week14″]

Week 11

Day 1

Snatch – (75% x 2, 80% x 2, 85% x 1) x 2 Waves
Clean & Jerk – (75% x 2, 80% x 2, 85% x 1) x 2 Waves
Front Squat – 2RM 9RPE
Clean Pulls – 3×3 at 95%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch 5 sec Eccentric – 2RM 9RPE
Jerk from Rack Pause in Catch + No Pause – 85% 3×1+1
Back Squat – 1RM 9RPE
Upper Muscular Imbalance 2 –
1a. BB Z Press – 3×8 ending with an 8RPE
1b. Plate Overhead Triceps Extension – 3×10
1c. Plate Batwing Rows – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squat – 1RM absolutely no misses
Snatch from Short Blocks w Bar Below knees – (70% x 3, 75% x 2, 80% x 1) 2 Waves
Clean from Blocks – (70% x 3, 75% x 2, 80% x 1) 2 Waves
BB Lunges (focus on a vertical Spine) – 90% of 5RM for 3x5ea leg
Lasha Snatch Pulls – 3×3 work up heavy starting at 85%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2RM Snatch Max 9RPE
Clean & Jerk – 2 Clean + Jerk Max 9RPE
Push Press – 90% of 3RM for 3×3
Upper Muscular Imbalance 2 –
1a. Plate Front Raises – 3×10
1b. Plate Lateral Raises – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 -(95% x 1) rest 2 minutes and then (85% x 3)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) – (95% x 1) rest 2 minutes and then (85% x 3)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) – (95% x 1) rest 2 minutes and then (85% x 3)
RDLs – 90% of 5RM for 3×5
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag]

 

[memb_has_any_tag tagid=”Week10, Week11, Week12, Week13″]

Week 10

Day 1

Snatch – (78% x 2, 83% x 1, 88% x 1) 2 Waves adding 3-5kg/wave
Clean & Jerk – (78% x 2, 83% x 1, 88% x 1) 2 Waves adding 3-5kg/wave
Front Squat – 3RM 9RPE
Clean Pulls – 4×3 work up heavy starting at 98%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch 5 sec Eccentric – 2RM 9RPE, then -10% for 2
Jerk from Rack Pause in Catch + No Pause – 83% 4×1+1, then 1RM no pause
Back Squat – 3RM Paused 3 Sec 1st rep only 9RPE
Upper Muscular Imbalance 2 –
1a. BB Z Press 4×8 ending with a 9.5RPE
1b. Plate Overhead Triceps Extension 4×10
1c. Plate Batwing Rows 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squat – 1RM 9 RPE
Snatch from Short Blocks w Bar Below knees -(73% x 2, 78% x 1, 83% x 1) 2 Waves adding 3-5kg/wave
Clean from Blocks – (73% x 2, 78% x 1, 83% x 1) 2 Waves adding 3-5kg/wave
BB Lunges (focus on a vertical Spine) – 5RM ea leg(2 sec pause at parallel), -10% for 2x5ea leg no pause
Lasha Snatch Pulls – 4×3 work up heavy starting at 88%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2 Snatch Pulls + Snatch 9.5RPE Max
Clean & Jerk – Clean + Front Squat + Jerk 9.5RPE Max
Push Press – 3RM at 9.5RPE, then -10% for 3×3
Upper Muscular Imbalance 2 –
1a. Plate Front Raises 4×10
1b. Plate Lateral Raises 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 – (93% x 1) rest 2 minutes and then (83% x 4)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) – (93% x 1) rest 2 minutes and then (83% x 4)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) – (93% x 1) rest 2 minutes and then (83% x 4+)
RDLs – 5RM 9.5RPE, then -10% for 2×5
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9, Week10, Week11, Week12″]

Week 9

Day 1

Snatch – (75% x 2, 80% x 2, 85% x 1) 2 Waves adding 3-5kg/wave
Clean & Jerk – (75% x 2, 80% x 2, 85% x 1) 2 Waves adding 3-5kg/wave
Front Squat – 3RM 9RPE
Clean Pulls – 4×3 work up heavy starting at 95%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

No Hook and No Feet Hang Snatch 5 sec Eccentric – 3RM 9RPE, then -10% for 3
Jerk from Rack Pause in Catch + No Pause – 80% 4×1+1, then 1RM no pause
Back Squat – 3RM Paused 3 Sec 1st rep only 9RPE
Upper Muscular Imbalance 2 –
1a. BB Z Press 4×8 ending with a 9RPE
1b. Plate Overhead Triceps Extension 4×10
1c. Plate Batwing Rows 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Front Squat – 1RM 9 RPE
Snatch from Short Blocks w Bar Below knees – (70% x 3, 75% x 2, 80% x 1) 2 Waves adding 3-5kg/wave
Clean from Blocks – (70% x 3, 75% x 2, 80% x 1) 2 Waves adding 3-5kg/wave
BB Lunges (focus on a vertical Spine) – 5RM ea leg(2 sec pause at parallel), -10% for 2x5ea leg no pause
Lasha Snatch Pulls – 4×3 work up heavy starting at 85%
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2 Snatch Pulls + Snatch 9RPE Max
Clean & Jerk – Clean Pull+Clean + Front Squat + Jerk 9RPE Max
Push Press – 3RM at 9RPE, then -10% for 3×3
Upper Muscular Imbalance 2 –
1a. Plate Front Raises 4×10
1b. Plate Lateral Raises 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (90% x 1) rest 2 minutes and then (80% x 4)
Set 2 (add 5-10 Kilos to the 1 rep set if possible) (90% x 1) rest 2 minutes and then (80% x 4)
Set 3 (add 5-10 Kilos to the 1 rep set if possible) (90% x 1) rest 2 minutes and then (80% x 4+)
RDLs – 5RM 9RPE, then -10% for 2×5
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8, Week9, Week10, Week11″]

Week 8

Day 1

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

Day 2

Push Press – 90% of 5RM 9RPE
Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 5x submaximal (add weight if more than 10 reps achieved) superset with Closegrip Pushups using a Plate or Loaded Backpack for Load – 5×8 7-9RPE
Bentover Rows – 5RM 9RPE then -10% for 2×5 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 9RPE (the goal is position and stability)
Clean + Front Squat + 2 Jerks – 78% 8×1+1+2 (working up on last three) *Work up with just Clean & 2 Jerks
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RMe leg 9RPE
Clean Pulls from Ground + 1 from Hang below knees – 3×1+1 starting with a 7RPE and ending with a 9.5RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch  9RPE Max
Clean & Jerk – Clean + Jerk 9RPE Max
Strict Press – 3RM 9RPE then -10% for 2×3 superset with Bentover Rows – 90% of Day 2’s weight for 3×5
Unilateral Barbell or Backpack Farmers Walk – 4×25 yards ea side or 20 seconds starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (90% x 1) rest 2 minutes and then (75% x 5)
Set 2 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 5)
Set 3 (add 5 Kilos to each weight if possible) (90% x 1) rest 2 minutes and then (75% x 5)
RDLs – 4×8 starting working up to an 9RPE
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7, Week8, Week9, Week10″]

Week 7

Day 1

Snatch Push Press + OH Squat – 2+2 RM 7RPE with a 3 sec pause in bottom
Snatch Pull+No hook and No Feet Snatch+Snatch – 70% 6×1+1+1 (working up on last two) *Work up Sets are Pull + Snatch Only
Tempo Front Squats 5 sec eccentric – 80% of 1RM for 3×3
Unilateral RDLs – 4x5ea leg (starting with a 7RPE and ending with a 8RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 90% of 5RM for 2×5
Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved) superset with Closegrip Pushups using a Plate or Loaded Backpack for Load – 3×8 7-8RPE
Bentover Rows – 90% of 5RM for 2×5 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Front Squat + 2 Jerks – 70% 6 x 1+1 + 2 (working up on last three) *Work up with just Clean & 2 Jerks
Unilateral Squat (Pistol, RLE Split, or Split Squats) -90% of 3RMe leg for 2×3
Clean Pulls from Ground + 1 from Hang below knees – 3×1+1 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch  9RPE Max
Clean & Jerk – Clean + Front Squat + 1 Jerk 9RPE Max
Strict Press – 90% of 3RM for 2×3 superset with Bentover Rows – Day 2’s weight for 3×5
Unilateral Barbell or Backpack Farmers Walk – 3×25 yards ea side or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (83% x 2) rest 2 minutes and then (70% x 5)
Set 2 *do not increase (83% x 2) rest 2 minutes and then (70% x 5)
Set 3 *do not increase (83% x 2) rest 2 minutes and then (70% x 5)
RDLs – 3×8 starting working up to an 8RPE
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag]

 

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

Week 6

Day 1

Snatch Push Press + OH Squat – 2+2 RM 9RPE with a 3 sec pause in bottom
Snatch Pull+No hook and No Feet Snatch+Snatch – 75% 8×1+1+1 (working up on last three) *Work up Sets are Pull + Snatch Only
Tempo Front Squats 5 sec eccentric – 1RM 9.5RPE (3 sec pause in bottom as well), then -20% for 3×3
Unilateral RDLs – 4x5ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 5RM 8RPE, then -10% for 2×5
Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 4x submaximal (add weight if more than 10 reps achieved) superset with Closegrip Pushups using a Plate or Loaded Backpack for Load – 4×8 7-9RPE
Bentover Rows – 5RM 9.5RPE, then -10% for 2×5 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 8RPE (the goal is position and stability)
Clean + Front Squat + 2 Jerks – 75% 8×1+1+2 (working up on last three) (working up on last three) *Work up with just Clean & 2 Jerks
Unilateral Squat (Pistol, RLE Split, or Split Squats) -3RMea leg 8RPE, then -10% for 3×3
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch + Hang Sn Below Knee 9.5 RPE Max
Clean & Jerk – Clean + 2 Front Squats + 1 Jerk 9.5 RPE Max
Strict Press – 3RM at 9RPE, then -10% for 3×3 superset with Bentover Rows – 90% of day 2’s 5RM for 5×5
Unilateral Barbell or Backpack Farmers Walk – 4×25 yards ea side or 20 seconds starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (88% x 2) rest 2 minutes and then (73% x 5)
Set 2 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 5)
Set 3 (add 5 Kilos to each weight if possible) (88% x 2) rest 2 minutes and then (73% x 5)
RDLs – 4×8 starting working up to an 9RPE
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5, Week6, Week7, Week8″]

Week 5

Day 1

Snatch Push Press + OH Squat – 2+2 RM 8RPE with a 3 sec pause in bottom
Snatch Pull+No hook and No Feet Snatch+Snatch – 73% 8×1+1+1 (working up on last 3) *Work up Sets are Pull + Snatch Only
Tempo Front Squats 5 sec eccentric – 1RM 9RPE (3 sec pause in bottom as well), then -20% for 3×3
Unilateral RDLs – 4x5ea leg (starting with a 7RPE and ending with a 9RPE)
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 5RM 7RPE, then -10% for 2×5
Chest 2 Bar Strict Pullups (keep doing regular Pullups if can’t perform 4+) – 3x submaximal (add weight if more than 10 reps achieved) superset with Closegrip Pushups using a Plate or Loaded Backpack for Load – 3×8 7-9RPE
Bentover Rows – 5RM 9RPE, then -10% for 2×5 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Rack Position Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean + Front Squat + 2 Jerks – 73% 8×1+1+2 (working up on last three) *Work up with just Clean & 2 Jerks
Unilateral Squat (Pistol, RLE Split, or Split Squats) -3RMea leg 7RPE, then -10% for 3×3
Clean Pulls from Ground + 1 from Hang below knees – 4×1+1 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – Snatch Pull + Snatch + Hang Snatch Above Knee + Hang Sn Below Knee 8RPE Max
Clean & Jerk – Clean + 2 Front Squats + 2 Jerks 8RPE Max
Strict Press – 3RM at 8RPE, then -10% for 3×3 superset with Bentover Rows – 90% of day 2’s 5RM for 5×5
Unilateral Barbell or Backpack Farmers Walk – 4×25 yards ea side or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats
Set 1 (85% x 2) rest 2 minutes and then (70% x 6)
Set 2 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Set 3 (add 5 Kilos to each weight if possible) (85% x 2) rest 2 minutes and then (70% x 6)
RDLs – 4×8 starting working up to an 8RPE
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4, Week5, Week6, Week7″]

Week 4

Day 1

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

Day 2

Push Press – 90% of 10RM for 2×10
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 90% of 10RM for 2×10 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang from Knee+Jerk – 5 X 1+1+1+1 @ 7RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of 5RM for 2×5 each leg
Clean Pulls from Ground + 2 from Hang below knees – 3 x 1+2 RPE7
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 1RM allowed 1 miss
Clean & Jerk – 1RM allowed 1 miss
Strict Press – 90% of 5RM for 2×5 superset with Bentover Rows – 90% of day 2’s 10RM for 3×10
Zercher Carries – 3 x 25 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 5×5 at 75%
Waterbury Crucifix – 3×10
Slider Leg Curls (Keep hips in extension) – 3×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3, Week4, Week5, Week6″]

Week 3

Day 1

Snatch Balance + OH Squat – 1+2 RM 9RPE with a 3 sec pause in bottom
Snatch Pull+Hang Snatch from Hip+Hang from Knee – 7 x 1+1+1 @ 7-9RPE
Front Squat (Tempo 5 sec eccentric and 3 sec pause in bottom) – 3RM 9RPE, then -10% for3
Unilateral RDLs – 4x8ea leg (starting with a 7RPE and ending with a 9.5RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Push Press – 10RM 9RPE, then -10% for 2×10
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 10RM 9RPE, then -10% for 2×10 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 9RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang from Knee+Jerk – 7 x 1+1+1+1 @ 7-9RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 9RPE, then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4 x 1+2 starting with a 7RPE and ending with a 9.5RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 2RM no misses
Clean & Jerk – 2RM no misses
Strict Press – 5RM at 9RPE, then -10% for 3×5 superset with Bentover Rows – 90% of day 2’s 10RM for 3×10
Zercher Carries – 4 x 25 yards or 20 seconds starting with a 7RPE and ending with a 9.5RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 8×8 at 70%
Waterbury Crucifix – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2, Week3, Week4, Week5″]

Week 2

Day 1

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

Day 2

Push Press – 10RM 8RPE, then -10% for 2×10
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 10RM 8RPE, then -10% for 2×10 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 8RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang from Knee+Jerk – 7 x 1+1+1+1 @ 7-8RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 8RPE, then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4 x 1+2 starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Strict Press – 5RM at 8RPE, then -10% for 3×5 superset with Bentover Rows – 90% of day 2’s 10RM for 4×10
Zercher Carries – 4 x 25 yards or 20 seconds starting with a 7RPE and ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 10×10 at 65%
Waterbury Crucifix – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1, Week2, Week3, Week4″]

Week 1

Day 1

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

Day 2

Push Press – 10RM 7RPE, then -10% for 2×10
Pullups – 3 x submaximal (add weight if more than 10 reps achieved) superset with Dips – 3 x submaximal (add weight if more than 10 reps achieved)
Bentover Rows – 10RM 7RPE, then -10% for 2×10 superset with KB or BB Upright Rows (eccentric slower than concentric) – 3×10 ending with a 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Behind the Neck Press from Split – 3×5 working to a 7RPE (the goal is position and stability)
Clean Pull + Hang Cl from Hip+Hang from Knee+Jerk – 7 x 1+1+1+1 @ 7-8RPE
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 7RPE, then -10% for 2×5
Clean Pulls from Ground + 2 from Hang below knees – 4 x 1+2 starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Snatch – 3RM no misses
Clean & Jerk – 3RM no misses
Strict Press – 5RM at 7RPE, then -10% for 3×5 superset with Bentover Rows – 90% of day 2’s 10RM for 4×10
Zercher Carries – 4 x 25 yards or 20 seconds starting with a 7RPE and ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6

Back Squats – 10×10 at 63%
Waterbury Crucifix – 4×10
Slider Leg Curls (Keep hips in extension) – 4×10
[/memb_has_any_tag]