Super Total Programming

Monday July 24, 2017 A) Snatch : (85%/1)x5 B) Bench Press: Add 2-3% to last weeks 3RM then remove 8-12% of the weight from the bar and do, 3 reps 5 sets C) press (clean grip) : 5 reps 3 sets D) Single leg squat:  5 reps each leg 3 sets E) Barbell curls: 8 reps 3 sets Tuesday July 25, 2017 A) Drop Snatch + sots press:  2+2 reps 4 sets B) Muscle snatch: 1 reps 5 sets C) DB side lateral: 8 reps 3 sets D) Single are DB rows: 8 reps 3 sets E) Single leg squat: 5 reps each leg 4 sets Wednesday July 26, 2017 A) clean + Jerk : (85%/1+1)x5 B) Back squat: Add 2-3% to last weeks 3RM then remove 8-12% of the weight from the bar and do, 3 reps 5 sets C) Back raise: 10 reps 3 sets with weight D) Dumbell or Kettlebell RDL: 10 reps 4 sets Thursday July 27, 2017 REST DAY Friday July 28, 2017 A) snatch : 70%/2, 80%/2, continue up to a top single B) Recomended 15 min rest: C) clean & jerk : 70%/1+1, 80%/1+1, continue up to a top single D) DB flys: 8 reps 3 sets E) Twisting abs : 8 reps 3 sets Saturday July 29, 2017 A) Deadlift (competiton stance): Add 2-3% to last weeks 3RM  then remove 8-12% of the weight from the bar and do, 3 reps 2 sets B) Bent over row: 5 reps 4 sets C) Belt squat: 8 reps 3 sets D) Press from split: With a barbell start in the same split Position as the last exercise, front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. Press for 6 reps 3 sets

Monday July 31, 2017   A) Snatch : (90%/1)x2 B) Bench Press: work up to 90% of last weeks 3RM then remove for 3 reps 3 sets C) press (clean grip) : 5 reps 3 sets D) Single leg squat:  5 reps each leg 2 sets   Tuesday August  1, 2017   A) Drop Snatch + sots press:  2+2 reps 3 sets B) Muscle snatch: up to maximum single C) DB side lateral: 8 reps 2 sets D) Single are DB rows: 8 reps 2 sets E) Single leg squat: 5 reps each leg 4 sets   Wednesday August  2, 2017   A) clean + Jerk : (85%/1+1)x5 B) Back squat: 90% of last weeks  3RM  for  3 reps 3 sets C) Back raise: 10 reps 3 sets with weight   Thursday August  3, 2017 REST DAY

  Friday August  4, 2017   A) snatch : 70%/2, 80%/2, continue up to a maximum single B) Recomended 15 min rest: C) clean & jerk : 70%/1+1, 80%/1+1, continue up to a maximum single D) DB flys: 8 reps 3 sets E) Twisting abs : 8 reps 3 sets   Saturday August  5, 2017   A) Bent over row: 5 reps 4 sets B) Belt squat: 8 reps 3 sets C) Press from split: With a barbell start in the same split Position as the last exercise, front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. Press for 6 reps 3 sets

Monday August  7, 2017   A) Drop snatch: Focus on a "hard landing" (feet hit the ground the same time elbows lockout). 5 reps 3 sets   B) Snatch from blocks above the knee: Work up to (75-80%/2)x4-5 C) Back squat: Work up to a top set of 8 reps,  pause in the hole on the first rep of the set for 3 seconds. Do drop sets with  -5-10% less for 8 reps 2 sets D) Back raise: 10 reps 3 sets with weight   Tuesday August  8, 2017   A) Drop jerk: With an empty bar, press the bar up to eye level with flat feet. Then rise up onto the toes and pause before landing in the split jerk final positon, with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3 reps 5 sets   B) Jerk: Work up to (80-85%/1)x6 C) Bench Press: Work up to a top set of 10 reps, pause for 3 seconds on the first rep of the set. Then do drop sets with  -5-10% less for 10 reps 2 sets D) Dips: 8-10 reps 3 sets E) Flys: 12 reps 2-3 sets  Do this with light dumbells in order to stretch the pecs, to help prevent stiffness for overhead movements. Not heavy. F) DB curls: 12 reps 3 sets   Wednesday August  9, 2017  

A) Clean:  Work up to (80-85%/2)x4-5 B) Deficit Deadlift: Work up to a conservative 8RM (you should have enough energy for 2 more reps after 8, or start at 65-70% of your 1RM). Drop sets at  -5-10% for 8 reps 2 sets C) Belt squat: 10 reps 3 sets D) DB rows: 10 reps 2-3 sets   Thursday August 10, 2017 REST DAY   Friday August 11, 2017   A) Snatch with no hook no feet: Warm up, then 8-10 singles starting at 70%, resting 1 min between each set.  Increase the weight on singles only if technique is sound. B) Front squat: Work up to a top set of 5 reps,  pause in the hole on the first rep of the set for 3 seconds. Do drop sets with  -5-10% less for 5 reps 3 sets C) back raise: 8 reps 3 sets with weight D) Plank: 30 second hold 2 sets   Saturday August 12, 2017   A) Clean + Jerk: Warm up, then 6-8 singles starting at 70%, resting 1 min between each set.  Increase the weight on singles only if technique is sound. B) Bench press: Repeat the same weight from Tuesday's DROP SETS for 8-10 reps x 2-3 sets C) Press : 8 reps 3 sets

D) Lateral raises: 10 reps 3 sets E) Bent over row: 10 reps 3 sets

Monday August 14, 2017

  A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch from blocks above the knee: 55%/2, 65%/2, 75%/2, (80-85%/2)x3-5 C) Back squat: Increase by 2-3% over last weeks top set of 8 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -8-12% less for 8 reps 2 sets D) Back raise: 10 reps 4 sets with weight

  Tuesday August 15, 2017

  A) Drop jerk: With an empty bar, Press the bar up to eye level with flat feet, then rise up onto the toes and pause before landing in the split jerk final positon with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3 reps 5 sets B) Jerk: (85-90%/1)x4-6 C) Bench Press: Increase by 2-3% over last weeks top set of 8 reps,  pause on the chest on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -8-12% less for 8 reps 3 sets D) Dips: 8-10 reps 4 sets E) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 12 reps 4 sets

  Wednesday August 16, 2017

  A) Clean:  55%/2, 65%/2, 75%/2, (80-85%/2)x4-5

B) Deficit Deadlift: Add 2-3% to last weeks weigth for 8 reps, do Drop sets at  -8-12% for 8 reps 2 sets C) Belt squat: 10 reps 4-5 sets D) DB rows: 10 reps 3-4 sets

  Thursday August 17, 2017 REST DAY

  Friday August 18, 2017

  A) Snatch with no hook no feet:  10 singles starting at 75%, resting 1 mins between each set (If you made al the lifts last week then increase this week, If you missed weights this week then try to be successful with all attempts this week.) B) Front squat: Increase by 2-3% over last weeks top set of 5 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -8-12% less for 5 reps 4 sets C) back raise: 8 reps 4 sets D) Plank: 30 second hold 4 sets

  Saturday August 19, 2017

  A) Clean + Jerk:  10 singles starting at 75%, resting 1 mins between each set (If you made al the lifts last week then increase this week, If you missed weights this week then try to be successful with all attempts this week.) B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 8-10 reps 3-4 sets C) Press : 8 reps 4 sets

D) Lateral raises: 10 reps 4 sets E) Bent over row: 10 reps 4-5 sets

  Sunday August 20, 2017 REST DAY

Monday August 21, 2017   A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch from blocks above the knee: 55%/1, 65%/1, 75%/1, (85-90%/1)x2-4 C) Back squat: Work up to an 8RM, There is NO pause in the hole on the first rep of this set, Shoot for a PR set of 8 or an all out effort, Do drop sets with  -10-15% less for 8 reps 3 sets D) Back raise: 10 reps 5 sets with weight   Tuesday August 22, 2017   A) Drop jerk: With an empty bar, Press the bar up to eye level with flat feet, then rise up onto the toes and pause before landing in the split jerk final positon with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3 reps 5 sets B) Jerk: (90-95%/1)x2-3 C) Bench Press: Work up to an 8RM, There is NO pause on the first rep of this set, Shoot for a PR set of 8 or an all out effort, Do drop sets with  -10-15% less for 8 reps 3 sets D) Dips: 8-10 reps 4-5 sets E) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 12 reps 4-5 sets   Wednesday August 23, 2017  

A) Clean: 55%/1, 65%/1, 75%/1, (85-90%/1)x2-4 B) Deficit Deadlift: Work up to an 8RM, Shoot for a PR set of 8 or an all out effort, Do drop sets with  -10-15% less for 8 reps 2 sets C) Belt squat: 10 reps 5-6 sets D) DB rows: 10 reps 5-6 sets   Thursday August 24, 2017 REST DAY   Friday August 25, 2017   A) Snatch with no hook no feet:  10 singles starting at 80%, resting 1 mins between each set (If you made al the lifts last week then increase this week, If you missed weights this week then try to be successful with all attempts this week.) B) Front squat: Work up to an 5RM, There is NO pause in the hole on the first rep of this set, Shoot for a PR set of 5 or an all out effort, Do drop sets with  -10-15% less for 5 reps 5 sets C) back raise: 8 reps 4-5 sets D) Plank: 60 second hold 3 sets   Saturday August 26, 2017   A) Clean + Jerk:  10 singles starting at 80%, resting 1 mins between each set (If you made al the lifts last week then increase this week, If you missed weights this week then try to be successful with all attempts this week.)

B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 8-10 reps 5 sets C) Press : 6 reps 6 sets D) Lateral raises: 10 reps 5 sets E) Bent over row: 10 reps 5-6 sets   Sunday August 27, 2017 REST DAY

Monday August 28, 2017   A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch from blocks above the knee: 55%/1, 65%/1, (80%/1)x3 C) Back squat: Use 85-90% of last weeks top set of 8 and do 6 reps 4 sets D) Back raise: 10 reps 3 sets with weight   Tuesday August 29, 2017   A) Drop jerk: With an empty bar, Press the bar up to eye level with flat feet, then rise up onto the toes and pause before landing in the split jerk final positon with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3 reps 5 sets B) Jerk: (80%/1)x5 C) Bench Press: Use 85-90% of last weeks top set of 8 and do 6 reps 4 sets D) Dips: 8-10 reps 3 sets E) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 12 reps 3 sets   Wednesday August 30, 2017   A) Clean: 50%/1, 60%/1, 70%/1 (80%/2)x3 B) Deficit Deadlift: Use 85-90% of last weeks top set of 8 and do 5 reps 3 sets

C) Belt squat: 10 reps 3 sets D) DB rows: 10 reps 2-3 sets   Thursday August 31, 2017 REST DAY   Friday September  1, 2017   A) Snatch with no hook no feet:  8 singles all below 85%, resting 2 mins between each set B) Front squat: Use 85-90% of last weeks top set of 5 and do 3 reps 5 sets C) back raise: 8 reps 3 sets D) Plank: 30 second hold 2 sets   Saturday September  2, 2017   A) Clean + Jerk:  6-8 singles all below 85%, resting 2 mins between each set B) Bench press: Use 85-90% of Tuesdays work sets for 8 reps 3 sets C) Press : 8 reps 3 sets D) Lateral raises: 10 reps 3 sets E) Bent over row: 10 reps 3 sets

Monday September  4, 2017

  A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch with a pause at the knee: (70%/2)x4-5 C) Back squat: Work up to a top set of 5 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -5-10% less for 5 reps 2-3 sets D) Back raise: 10 reps 3 sets with weight E) Russian twists: 12-15 touches each side 3 sets

  Tuesday September  5, 2017

  A) Drop jerk + Press from split: Press the bar up to eye level and hold, with flat feet, then rise up onto the toes and immediately split the feet landing in the split jerk final position with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3+3 reps 3-4 sets B) Jerk from behind the neck: (80%/2)x5 C) Bench Press: Work up to a top set of 5 reps, pause for 3 seconds on the first rep of the set. Then do drop sets with -5-10% less for 5 reps 2-3 sets D) Dips: 6-8 reps 4 sets E) Flys: 10 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 10 reps 3 sets

  Wednesday September  6, 2017

 

A) Clean from blocks above knee:  (80%/2)x4-5 B) Competition stance deadlift: Work up to a conservative top set of 5 (you should have enough energy for 2 more reps after 5 or start at  approximately 80% of your 1RM) do drop sets at -5-10% for 5 reps 2 sets C) Bent over rows: 8-10 reps 3-4 sets use a supine grip D) Belt squat: 8-10 reps 3 sets

  Thursday September  7, 2017 REST DAY

  Friday September  8, 2017

  A) Snatch:  12 singles starting at 75%, resting 1 mins between each set, increase weights if technique is solid and the weight moves well B) Back squat: Repeat the same weight you used on Mondays DROP SETS for 4-5 reps 4-5 sets C) Good mornings: 8 reps 4 sets (use medium to light weights keep form strict, this should be a little bit heavier than a back raise but not so challenging it destroys you) D) Plank: 60 second hold 2 sets

  Saturday September  9, 2017

  A) Clean + Jerk:  12 singles starting at 75%, resting 1 mins between each set, increase weights if technique is solid and the weight moves well B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 4-5 reps 4-5 sets C) Press : 5 reps 4 sets D) reverse flys: 10-12 reps 4 sets

E) Lateral raises: 10 reps 3 sets F) Tricep extensions: 10 reps 3-4 sets

 

Monday September 11, 2017   A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch with a pause at the knee: (70%/2)x4-5 add 2-3% over last weeks weights C) Back squat: Increase 2-3% over last weeks top set of 5 reps,  pausing in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -8-12% less for 5 reps 2-3 sets D) Back raise: 8 reps 4 sets E) Russian twists: 12-15 touches each side 3 sets   Tuesday September 12, 2017   A) Drop jerk + Press from split: Press the bar up to eye level and hold, with flat feet, then rise up onto the toes and immediately split the feet landing in the split jerk final position with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3+3 reps 3-4 sets B) Jerk from behind the neck: (80%/2)x5 increase 2-3% over last weeks weights C) Bench Press: Increase 2-3% over last weeks top set of 5 reps, pause for 3 seconds on the first rep of the set. Then do drop sets with  -8-12% less for 5 reps 3-4 sets D) Dips: 6-8 reps 5 sets E) Flys: 10 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 10 reps 4 sets   Wednesday September 13, 2017

  A) Clean from blocks above knee:  (80%/2)x4-5 Increase 2-3% over last weeks B) Competition stance deadlift: Increase 2-3% over last weeks top set of 5, do drop sets at -8-12% for 5 reps 2 sets C) Bent over rows: 8-10 reps 4-5 sets use a supine grip D) Belt squat: 8 reps 4 sets   Thursday September 14, 2017 REST DAY   Friday September 15, 2017   A) Snatch:  10 singles starting at 80%, resting 1 mins between each set, increase weights if technique is solid and the weight moves well. The main goal is to increase the average weight used for the singles from week to week. Shoot to do more singles at a higher weight than last week. B) Back squat: Repeat the same weight you used on Mondays DROP SETS for 4-5 reps 56 sets C) Good mornings: 8 reps 4 sets (use medium to light weights keep form strict, this should be a little bit heavier than a back raise but not so challenging it destroys you) D) Plank: 60 second hold 3 sets   Saturday September 16, 2017   A) Clean + Jerk:  10 singles starting at 80%, resting 1 mins between each set, increase weights if technique is solid and the weight moves well. The main goal is to increase the

average weight used for the singles from week to week. Shoot to do more singles at a higher weight than last week. B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 4-5 reps 5-6 sets C) Press : 5 reps 4 sets D) reverse flys: 10 reps 4 sets E) Lateral raises: 10 reps 3 sets F) Tricep extensions: 10 reps 3-4 sets

Monday September 18, 2017   A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch with a pause at the knee: (80-85%/1)x4-5 C) Back squat: Work up to a 5RM with NO pause, shoot for a PR set of 5 if possible. This is the third week of loading so push the number if you feel good.  Do drop sets with  -10-15% less for 5 reps 3-4 sets D) Back raise: 8 reps 5 sets E) Russian twists: 12-15 touches each side 4 sets   Tuesday September 19, 2017   A) Drop jerk + Press from split: Press the bar up to eye level and hold, with flat feet, then rise up onto the toes and immediately split the feet landing in the split jerk final position with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3+3 reps 3-4 sets B) Jerk from behind the neck: (85-90%/1)x5 C) Bench Press: Work up to a 5RM with NO pause, shoot for a PR set of 5 if possible. This is the third week of loading so push the number if you feel good.  Do drop sets with  -1015% less for 5 reps 4-6 sets D) Dips: 6 reps 6 sets E) Flys: 10 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 10 reps 5 sets

  Wednesday September 20, 2017   A) Clean from blocks above knee:  (85-90%/1)x5 B) Competition stance deadlift: Work up to a 5RM shoot for a PR set of 5 if possible. This is the third week of loading so push the number if you feel good.  Do drop sets with  -10-15% less for 5 reps 2 sets C) Bent over rows: 8-10 reps 5-6 sets use a supine grip D) Belt squat: 8 reps 5 sets   Thursday September 21, 2017 REST DAY   Friday September 22, 2017   A) Snatch: 8 singles starting at 85%, resting 1 mins between each set, increase weights if technique is solid and the weight moves well. The main goal is to increase the average weight used for the singles from week to week. Shoot to do more singles at a higher weight than last week. B) Back squat: Repeat the same weight you used on Mondays DROP SETS for 4-5 reps 56 sets C) Good mornings: 8 reps 4 sets (use medium to light weights keep form strict, this should be a little bit heavier than a back raise but not so challenging it destroys you) D) Plank: 60 second hold 4 sets   Saturday September 23, 2017

  A) Clean + Jerk: 8 singles starting at 85%, resting 1 mins between each set, increase weights if technique is solid and the weight moves well. The main goal is to increase the average weight used for the singles from week to week. Shoot to do more singles at a higher weight than last week. B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 4-5 reps 5-6 sets C) Press : 5 reps 4 sets D) reverse flys: 10 reps 4 sets E) Lateral raises: 10 reps 3 sets F) Tricep extensions: 10 reps 4-5 sets

Monday September 25, 2017   A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch with a pause at the knee: (75%/2)x2 then work up to a top single (limit the number of attempts to 2-3 total) C) Back squat: use 80-90% of last weeks top set for 4 reps 4 sets D) Back raise: 10 reps 3 sets with weight E) Russian twists: 12-15 touches each side 3 sets   Tuesday September 26, 2017   A) Drop jerk + Press from split: Press the bar up to eye level and hold, with flat feet, then rise up onto the toes and immediately split the feet landing in the split jerk final positon with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3+3 reps 3-4 sets B) Jerk from behind the neck: (75%/2)x2 then continue up to a top single C) Bench Press: use 80-90% of last weeks top set for 4 reps 4 sets D) Dips: 8-10 reps 3 sets E) Flys: 10 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 12 reps 3 sets   Wednesday September 27, 2017

  A) Clean from blocks above knee:  (75%/2)x2 then continue up to a top single B) Competition stance deadlift: use 80% of last weeks top set for 3 reps 4 sets C) Bent over rows: 10 reps 3 sets use a supine grip D) Belt squat: 10 reps 3 sets   Thursday September 28, 2017 REST DAY   Friday September 29, 2017   A) Snatch:  8 singles between 65-80%, resting 1 mins between each set, increase weights if technique is solid and the weight moves well. If you feel very good you can work up beyond 80% B) Back squat: Use 90% of Monday weights for 8 reps 2-3 sets C) Good mornings: 8 reps 3 sets (use medium to light weights keep form strict, this should be a little bit heavier than a back raise but not so challenging it destroys you) D) Plank: 60 second hold 3 sets   Saturday September 30, 2017   A) Clean + Jerk:  8 singles between 65-80%, resting 1 mins between each set, increase weights if technique is solid and the weight moves well. If you feel very good you can work up beyond 80% B) Bench press: Use 90% of Monday weights for 8 reps 2-3 sets

C) Press : 5 reps 4 sets D) reverse flys: 10-12 reps 4 sets E) Lateral raises: 10 reps 3 sets F) Tricep extensions: 10 reps 3-4 sets

Monday October  2, 2017   A) Back squat: Work up to a top set of 3 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -5-10% less for 3 reps 5 sets B) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets C) Snatch: 8 singles starting at 80% working up if technique is good D) Back raise: 8 reps 4 sets with weight E) Hanging leg raise: 12-15 touches each side 3 sets   Tuesday October  3, 2017   A) Bench Press: Work up to a top set of 3 reps, pause for 3 seconds on the first rep of the set. Then do drop sets with  -5-10% less for 3 reps 5 sets B) Drop jerk + Press from split: Press the bar up to eye level and hold, with flat feet, then rise up onto the toes and immediately split the feet landing in the split jerk final position with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3+3 reps 3-4 sets C) Clean + Jerk: 8 singles starting at 80% working up in weight D) Dips: 6-8 reps 4 sets E) Flys: 10 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 10 reps 3 sets  

Wednesday October  4, 2017   A) Competition stance deadlift: Work up to a conservative top set of 3 (you should have enough energy for 1-2 more reps after 3 or start at  approximately 85% of your 1RM) do drop sets at -5-10% for 3 reps 2 sets B) Bent over rows: 8-10 reps 3-4 sets use a supine grip C) Belt squat: 8-10 reps 3 sets   Thursday October  5, 2017 REST DAY   Friday October  6, 2017   A) Snatch: up to (85%/1)x3 B) Clean + Jerk: up to (85%/1)x3 C) Back squat: Repeat the same weight you used on Mondays DROP SETS for 3-4 reps 6 sets D) Good mornings: 8 reps 4 sets (use medium to light weights keep form strict, this should be a little bit heavier than a back extension but not so challenging it destroys you) E) Plank: 60 second hold 2 sets   Saturday October  7, 2017   A) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 3-4 reps 6 sets

B) Press : 3 reps 4 sets C) reverse flys: 10-12 reps 4 sets D) Lateral raises: 10 reps 3 sets E) Tricep extensions: 10 reps 3-4 sets

Monday October  9, 2017   A) Back squat: Increase 2-3% over last weeks top set of 3 reps no pause in the hole. Do drop sets with  -8-12% less for 3 reps 4 sets B) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 2 sets C) Snatch: 6-8 singles starting at 80% working up if technique is good D) Back raise: 8 reps 3 sets with weight E) Hanging leg raise: 12-15 touches each side 2 sets   Tuesday October 10, 2017   A) Bench Press: Increase 2-3% over last weeks top set of 3 reps no pause in the hole. Do drop sets with  -8-12% less for 3 reps 4 sets B) Drop jerk + Press from split: Press the bar up to eye level and hold, with flat feet, then rise up onto the toes and immediately split the feet landing in the split jerk final position with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3+3 reps 3-4 sets C) Clean + Jerk: 6-8 singles starting at 80% working up in weight D) Dips: 6-8 reps 3 sets E) Flys: 10 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 10 reps 2 sets  

Wednesday October 11, 2017   A) Competition stance deadlift: Work up to a 2RM (this should be close to an all out effort however avoid missing if possible. B) Bent over rows: 8-10 reps 2-3 sets use a supine grip C) Belt squat: 8-10 reps 2 sets   Thursday October 12, 2017 REST DAY   Friday October 13, 2017   A) Snatch: up to (85%+/1)x3 B) Clean + Jerk: up to (85%+/1)x3 C) Back squat: Repeat the same weight you used on Mondays DROP SETS for 2 reps 4-5 sets D) Good mornings: 8 reps 3 sets (use medium to light weights keep form strict, this should be a little bit heavier than a back extension but not so challenging it destroys you) E) Plank: 60 second hold 2 sets   Saturday October 14, 2017   A) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 2 reps 5 sets

B) Press : 4 reps 3 sets C) revers fly: 10-12 reps 3 sets D) Lateral raises: 10 reps 2 sets E) Tricep extensions: 10 reps 3 sets

Monday October 16, 2017   A) Back squat: work up to a 2RM this should be close to or slightly above what you would expect to do as a second attempt in a meet. no drop sets B) Snatch: 4 singles starting at 80% working up if technique is good C) Back raise: 8 reps 3 sets with weight D) Hanging leg raise: 12-15 touches each side 2 sets   Tuesday October 17, 2017   A) Bench Press: work up to a 2RM this should be close to or slightly above what you would expect to do as a second attempt in a meet. no drop sets B) Clean + Jerk: 6-8 singles starting at 80% working up in weight C) Dips: 6-8 reps 3 sets D) Flys: 10 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements E) DB curls: 10 reps 2 sets   Wednesday October 18, 2017   A) Competition stance deadlift: (50%/2)x4 B) Bent over rows: 8-10 reps 2 sets use a supine grip C) Belt squat: 8-10 reps 2 sets

  Thursday October 19, 2017 REST DAY   Friday October 20, 2017   A) Snatch: up to (80-85%/1)x3 B) Clean + Jerk: up to (80-85%/1)x3 C) Back squat: use 85% of Mondays top weight  for 2 reps 3 sets D) Good mornings: 8 reps 3 sets (use medium to light weights keep form strict, this should be a little bit heavier than a back extension but not so challenging it destroys you) E) Plank: 60 second hold 2 sets   Saturday October 21, 2017   A) Bench press: use 85% of Tuesdays top weight  for 2 reps 3 sets B) Press : 4 reps 2 sets C) revers fly: 10-12 reps 2 sets D) Lateral raises: 10 reps 2 sets E) Tricep extensions: 10 reps 3 sets

Monday October 23, 2017

  A) Back squat : work up to 70-75% for 2 reps 3-4 sets B) Hanging leg raises: 10 reps 3 sets

  Tuesday October 24, 2017

  A) Bench press: work up to 70-75% for 2 reps 3 sets B) flys: 10 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements

  Wednesday October 25, 2017

1.

Deadlift warmup: 2 reps 4 sets staying under 50%

2.

DB bench press: 10 reps 2 sets

  Thursday October 26, 2017 REST DAY

  Friday October 27, 2017 REST DAY or mobility/active rest

  Saturday October 28, 2017

 

1.

Test the power lifts/competition

  Warmup and take 3 maximum attempts in the Squat, Bench press, and Deadlift

  Treat the day like a meet and make sure to record you lifts and post them for us to see on the Facebook group! Good luck!

Monday October 30, 2017   A) Snatch with no contact no feet + OHS: (60-65%/3+3)x4 B) Clean + Jerk: (80-85%/1+1)x3-4 C) Bent over row: 12 reps 2-3 sets D) Seated box jumps: 5 reps 4 sets E) Do all for 10 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday October 31, 2017   A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on the drop snatch use a very light weight B) Bench press: 55%/6, (65%/8)x3 C) Back squat: 55%/6, (65%/6)x4 with slow eccentric on first 2 reps (5 count to bottom) D) overhead med ball throw: 10 throws (throw the ball overhead BEHIND you)   Wednesday November  1, 2017   A) Snatch: (75-80%/1)x5 B) Clean with no contact + power jerk: (65-70%/3+1)x4 C) medium grip deadlift: (65-70%/5)x3 (grip should be halfway between snatch and clean), percentage based on best deadlift D) clean grip shrugs: 10 reps 2 sets (use top weight from clean pull)

E) Hanging leg raise: 10-12 reps 2-3 sets   Friday November  3, 2017   A) Snatch balance: 5 reps 2 sets B) Snatch from blocks above the knee: (80%/2)x5 C) Front squat: Work up to a top set of 5 with a pause on the first rep, Then reduce the weight by 10-15% for 5 reps 1-2 sets D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 68 feet away) E) broad jump: 3 reps 4 sets   Saturday November  4, 2017   A) Clean + Jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1 (80%/1+2)x5, or (80%/2+1)x5 B) Snatch pull with 3 stops : 85%/4, (90%/3)x3 1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up, quads doing most of the work. 2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above the bar, not behind it. The low back should be doing most of the work. 3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly forward. C) Bench press: (80%/3)x5

D) Belt squat : 10 reps 2-3 sets E) Do all for 10 reps 3-4 sets: Curls, pushups, DB rows

Monday October 30, 2017   A) Snatch with no contact no feet + OHS: (60-65%/3+3)x4 B) Clean + Jerk: (80-85%/1+1)x3-4 C) Bent over row: 12 reps 2-3 sets D) Seated box jumps: 5 reps 4 sets E) Do all for 10 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday October 31, 2017   A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on the drop snatch use a very light weight B) Bench press: 55%/6, (65%/8)x3 C) Back squat: 55%/6, (65%/6)x4 with slow eccentric on first 2 reps (5 count to bottom) D) overhead med ball throw: 10 throws (throw the ball overhead BEHIND you)   Wednesday November  1, 2017   A) Snatch: (75-80%/1)x5 B) Clean with no contact + power jerk: (65-70%/3+1)x4 C) medium grip deadlift: (65-70%/5)x3 (grip should be halfway between snatch and clean), percentage based on best deadlift D) clean grip shrugs: 10 reps 2 sets (use top weight from clean pull)

E) Hanging leg raise: 10-12 reps 2-3 sets   Friday November  3, 2017   A) Snatch balance: 5 reps 2 sets B) Snatch from blocks above the knee: (80%/2)x5 C) Front squat: Work up to a top set of 5 with a pause on the first rep, Then reduce the weight by 10-15% for 5 reps 1-2 sets D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 68 feet away) E) broad jump: 3 reps 4 sets   Saturday November  4, 2017   A) Clean + Jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1 (80%/1+2)x5, or (80%/2+1)x5 B) Snatch pull with 3 stops : 85%/4, (90%/3)x3 1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up, quads doing most of the work. 2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above the bar, not behind it. The low back should be doing most of the work. 3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly forward. C) Bench press: (80%/3)x5

D) Belt squat : 10 reps 2-3 sets E) Do all for 10 reps 3-4 sets: Curls, pushups, DB rows

Monday November  6, 2017   A) Snatch with no contact no feet + OHS: (65-70%/3+3)x4 B) Clean + Jerk: (85%/1+1,1+1)x3 (this is done as two C&J in a row) C) Seated box jumps: 5 reps 5 sets D) Bent over row: 12 reps 2-3 sets E) do all for 8 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday November  7, 2017   A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on the drop snatch use a light weight B) Bench press: 60%/6, (70%/6)x4 C) Back squat: 60%/6, (70%/5)x3 with a slow eccentric on first 2 reps (5 count to get to bottom) D) med ball throw: 10 throws (throw the ball overhead BEHIND you)   Wednesday November  8, 2017   A) Snatch: (80-85%/1)x5 B) Clean with no contact +  power jerk: (70-75%/3+1)x4 C) medium deadlift: (70%/5)x4 (grip should be halfway between snatch and clean), percentage based on best deadlift

D) clean grip shrug: 10 reps 3 sets (use top weight from clean pull) E) Hanging leg raise: 10-12 reps 2-3 sets   Friday November 10, 2017   A) Snatch balance: 5 reps 2 sets B) Snatch from blocks above the knee: (80%/2)x3, then continue up to a top double C) Front squat: Work up to 2-3% higher than last week’s top set of 5 with a pause on the first rep, Then reduce the weight by 10-15% for 5 reps 2-3 sets D) Med ball throw (sidways): 6 reps each side 3 rounds (throw the ball into a wall that is 6-8 feet away) E) broad jump: 3 reps 4 sets   Saturday November 11, 2017   A) clean + jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1   (80%/1+2)x2, or (80%/2+1)x2 then continue up to a top set of the same variation. B) Snatch pull with 3 stops : 85%/4, (90%/3)x4 1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up, quads doing most of the work. 2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above the bar, not behind it. The low back should be doing most of the work.

3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly forward. C) Bench press: (80%/4)x4 D) Belt squat : 10 reps 3-4 sets E) do all for 10 reps 3 sets: Curls, pushups, DB rows

Monday November 13, 2017   A) Snatch with no contact no feet + OHS: (75%/2+2)x2 then continue up to a top set of 1+1 B) Clean + Jerk: (90%/1+1)x3-5 C) Bent over row: 12 reps 2-3 sets D) Seated box jumps: 6 reps 5 sets E) do all for 10 reps 4 sets: DB press, DB curls, DB tricep extension   Tuesday November 14, 2017   A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on the drop snatch use a light weight B) Bench press: 65%/6, (75%/5)x6 C) Back squat: 65%/6, (75%/4)x4 with a slow eccentric on first 2 reps (5 count to get to bottom) D) med ball throw: 10 throws (throw the ball overhead BEHIND you)   Wednesday November 15, 2017   A) Snatch: (85-90%/1)x4-5 B) Clean with no contact +  power jerk: (75-80%/3+1)x2 then work up to a top set of 3+1   C) medium grip pull to the hip: (70-75%/5)x5 (grip should be halfway between snatch and clean), percentage based on best deadlift

D) clean grip shrug: 10 reps 3 sets (use top weight from clean pull) E) Hanging leg raise: 10-12 reps 4 sets   Friday November 17, 2017   A) Snatch balance: 5 reps 2 sets B) Snatch from blocks above the knee: (85%/1)x3, then continue up to a top single C) Front squat: Work up to 2-3% higher than last weeks top set of 5 with a pause on the first rep, Then reduce the weight by 10-15% for 5 reps 2-3 sets D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 68 feet away) E) broad jump: 3 reps 4 sets   Saturday November 18, 2017   A) clean + jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1   (85%/1+2)x3, or (85%/2+1)x3 B) Snatch pull with 3 stops : 85%/4, (90%/3)x4 1. 1" off the floor. Bodyweight should be on mid-foot, low back set tight, chin up, quads doing most of the work. 2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above the bar, not behind it. The low back should be doing most of the work.

3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly forward. C) Bench press: (80%/5)x4 D) Belt squat : 10 reps 3-4 sets E) do all for 10 reps 5 sets: Curls, pushups, DB rows

Monday November 20, 2017   A) Snatch with no contact no feet + OHS: (75%/2+2)x2 B) Clean + Jerk: (80%/1+1)x3 C) Bent over row: 12 reps 2 sets D) Seated box jumps: 6 reps 4 sets E) do all for 10 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday November 21, 2017   A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2 sets No foot movement on the drop snatch use a light weight B) Bench press: 65%/2, 75%/2, (80%/2)x3 C) Back squat: 65%/6, 75%/3, (80%/2)x4 D) med ball throw: 6 throws (throw the ball overhead BEHIND you)   Wednesday November 22, 2017   A) Snatch: (80%/1)x4 B) Clean with no contact +  power jerk: (75-80%/2+1)x2 C) medium grip pull to the hip: (80%/3)x3 (grip should be halfway between snatch and clean), percentage based on best deadlift

D) clean grip shrug: 10 reps 3 sets (use top weight from clean pull) E) Hanging leg raise: 10-12 reps 4 sets   Friday November 24, 2017   A) Snatch balance: 5 reps 2 sets B) Snatch from blocks above the knee: (85%/1)x3 C) Front squat: use 85% of last weeks top set for 4 reps 4 sets D) Med ball throw (sideways): 6 reps each side 2 rounds (throw the ball into a wall that is 68 feet away) E) broad jump: 3 reps 4 sets   Saturday November 25, 2017   A) clean + jerk: (80%/1+1)x4 B) Snatch pull with 3 stops : (80%/2)x3 1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up, quads doing most of the work. 2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above the bar, not behind it. The low back should be doing most of the work. 3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly forward. C) Bench press: (75%/4)x4 D) Belt squat: 10 reps 2 sets E) do all for 10 reps 4 sets: Curls, pushups, DB rows

Monday November 27, 2017   A) Snatch with no contact no feet + OHS: (70%/2+2)x3 B) Clean + Front squat + Jerk: (80-85%/1+1+1)x3-4 C) Bent over row: 8 reps 2-3 sets D) Seated box jumps: 5 reps 4 sets E) Do all for 8-10 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday November 28, 2017   A) snatch balance + OHS : 2 + 3 reps 3 sets increasing in weight each set B) Bench press: 55%/6, (75%/6)x3 C) Back squat: 55%/6, (75%/6)x3 with a pause on the first rep of the set/ (2 seconds) D) overhead med ball throw: 10 throws (throw the ball overhead BEHIND you)   Wednesday November 29, 2017   A) Snatch: (85%/1)x3-4 B) Clean with no contact + power jerk: (65-70%/2+1)x3 C) Medium grip deadlift: (80%/3)x4 (grip should be halfway between snatch and clean), percentage based on best deadlift D) clean grip shrugs: 8-10 reps 2 sets (use top weight from clean pull)

E) Hanging leg raise: 10-12 reps 2-3 sets   Friday December  1, 2017   A) Drop snatch : 5 reps 2 sets B) Snatch from blocks  below  the knee: (80%/2)x5 C) Front squat: Work up to a top set of 3 with a pause on the first rep, Then reduce the weight by 10-15% for 3 reps 2 sets D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 68 feet away) E) broad jump: 3 reps 4 sets   Saturday December  2, 2017   A) Clean + Jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1 (85%/1+2)x3, or (85%/2+1)x3 B) Snatch pull to hip (deadlift): (105%/5)x3 based on best snatch C) Bench press: (85%/3)x3 D) Belt squat : 10 reps 2-3 sets E) Do all for 10 reps 3-4 sets: Curls, pushups, DB rows

Monday December  4, 2017   A) Snatch with no contact no feet + OHS: (75%/2+2)x3 B) Clean pull + Clean + Front squat + Jerk: (80%/1+1+1)x2, (90%/1+1)x2 {clean + jerk only} C) Bent over row: 8 reps 4 sets D) Seated box jumps: 6 reps 4 sets E) Do all for 8-10 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday December  5, 2017   A) snatch balance + OHS : 2 + 2 reps 3 sets increasing in weight each set B) Bench press: 55%/6, (75%/6)x4 C) Back squat: 55%/6, (75%/6)x4 with a pause on the first rep of the set/ (2 seconds) D) overhead med ball throw: 10 throws (throw the ball overhead BEHIND you)   Wednesday December  6, 2017   A) Snatch: (85%/1)x2, 90%/1, (80%/2)x2 B) Clean with no contact + power jerk: (65-70%/3+1)x3 C) Medium grip deadlift: (80%/3)x5 (grip should be halfway between snatch and clean), percentage based on best deadlift D) clean grip shrugs: 8-10 reps 2 sets (use top weight from clean pull)

E) Hanging leg raise: 10-12 reps 2-3 sets   Friday December  8, 2017   A) Drop snatch : 4 reps 3 sets B) Snatch from hang above the knee: (85%/2)x4 C) Front squat: Add 2-3% to last weeks top set of 3 with a pause on the first rep, Then reduce the weight by 10-15% for 3 reps 2 sets D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 68 feet away) E) broad jump: 3 reps 4 sets   Saturday December  9, 2017   A) Clean + Jerk: (80%/2+2)x3 B) Snatch pull to hip (deadlift): (110%/5)x3 based on best snatch C) Bench press: (85%/3)x4 D) Belt squat : 10 reps 2-3 sets E) Do all for 10 reps 3-4 sets: Curls, pushups, DB rows

Monday December  11, 2017   A) Snatch with no contact no feet + OHS: (75%/2+2)x3 B) Clean pull + Clean + Front squat + Jerk: (80%/1+1+1)x2, (90%/1+1)x2 {clean + jerk only} C) Bent over row: 8 reps 4 sets D) Seated box jumps: 6 reps 4 sets E) Do all for 8-10 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday December  12, 2017   A) snatch balance + OHS : 2 + 2 reps 3 sets increasing in weight each set B) Bench press: 55%/6, (75%/6)x4 C) Back squat: 55%/6, (75%/6)x4 with a pause on the first rep of the set/ (2 seconds) D) overhead med ball throw: 10 throws (throw the ball overhead BEHIND you)   Wednesday December  13, 2017   A) Snatch: (85%/1)x2, 90%/1, (80%/2)x2 B) Clean with no contact + power jerk: (65-70%/3+1)x3 C) Medium grip deadlift: (80%/3)x5 (grip should be halfway between snatch and clean), percentage based on best deadlift D) clean grip shrugs: 8-10 reps 2 sets (use top weight from clean pull)

E) Hanging leg raise: 10-12 reps 2-3 sets   Friday December  14, 2017   A) Drop snatch : 4 reps 3 sets B) Snatch from hang above the knee: (80%/2)x4 C) Front squat: Add 2-3% to last weeks top set of 3 with a pause on the first rep, Then reduce the weight by 10-15% for 3 reps 2 sets D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 68 feet away) E) broad jump: 3 reps 4 sets   Saturday December  15, 2017   A) Clean + Jerk: (80%/2+2)x3 B) Snatch pull to hip (deadlift): (110%/5)x3 based on best snatch C) Bench press: (85%/3)x4 D) Belt squat : 10 reps 2-3 sets E) Do all for 10 reps 3-4 sets: Curls, pushups, DB rows

Monday December  18, 2017   A) Snatch with no contact no feet + OHS: (75%/2+2)x3 B) Clean + Jerk: (80%/1+1+1)x2, 85%/1+1 C) Bent over row: 8 reps 24 sets D) Seated box jumps: 6 reps 2 sets E) Do all for 8-10 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday December  19, 2017   A) snatch balance + OHS : 2 + 2 reps 3 sets stay light here B) Bench press: 55%/6, (70%/5)x5 C) Back squat: 55%/6, (70%/5)x5 D) overhead med ball throw: 6 throws (throw the ball overhead BEHIND you)   Wednesday December  20, 2017   A) Snatch: (85%/1)x3 B) Clean with no contact + power jerk: (65-70%/1+1)x3 C) Medium grip deadlift: (70%/3)x4 (grip should be halfway between snatch and clean), percentage based on best deadlift

D) clean grip shrugs: 8-10 reps 2 sets (use top weight from clean pull) E) Hanging leg raise: 10-12 reps 2-3 sets   Friday December  22, 2017   A) Drop snatch : 3 reps 3 sets B) Snatch from hang above the knee: (85%/1)x4 C) Front squat: Use 90% of last weeks top set, For 5 reps 2 sets D) Med ball throw (sideways): 4 reps each side 3 rounds (throw the ball into a wall that is 68 feet away) E) broad jump: 3 reps 4 sets   Saturday December  23, 2017   A) Clean + Jerk: (80%/1+1)x3 B) Snatch pull to hip (deadlift): (100%/3)x4 based on best snatch C) Bench press: (80%/3)x4 D) Belt squat: 10 reps 2-3 sets E) Do all for 10 reps 3-4 sets: Curls, pushups, DB rows

Monday December 25, 2017   A) Snatch with no contact no feet + OHS: (70%/2+2)x2 then work up to a top set of 1+2 B) Clean + Front squat + Jerk: (70%/2+2)x2 then work up to a top set of 1+1+1 C) Bent over row: 10 reps 4 sets D) Seated box jumps: 5 reps 4 sets E) Do all for 8-10 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday December 26, 2017   A) snatch balance: work up to a top set of 3 reps then -10% for 3 reps 2 sets B) Bench press: work up to a top set of 5 reps then -15% C) Back squat: work up to a top set of 5 reps then -15% D) overhead med ball throw: 12 throws (throw the ball overhead BEHIND you)   Wednesday December 27, 2017   A) Snatch: (80-85%/2)x3 B) Clean with no contact + power jerk: (80+85%/3+1)x3

C) Medium grip deadlift: (85%/2)x5 (grip should be halfway between snatch and clean), percentage based on best deadlift D) clean grip shrugs: 8-10 reps 2 sets (use top weight from clean pull) E) Hanging leg raise: 10-12 reps 2-3 sets   Friday December 29, 2017   A) Drop snatch :  4 reps 3 sets B) Snatch from hang above the knee: (75%/3)x5 C) Front squat: Add 2-4% to last weeks top set of 3, Then reduce the weight by 10-15% for 3 reps 2 sets D) Med ball throw (sideways): 8 reps each side 3 rounds (throw the ball into a wall that is 68 feet away) E) broad jump: 3 reps 4 sets   Saturday December 30, 2017   A) Clean + Jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1 (75%/1+2)x4, or (75%/2+1)x4 B) Snatch pull to hip (deadlift): (110%/5)x3 based on best snatch C) Bench press: 90% of tuesdays top set for 4-6 reps 4 sets D) Belt squat : 10 reps 2-3 sets

E) Do all for 10 reps 3-4 sets: Curls, pushups, DB rows

Monday January  1, 2018   A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets   B) Snatch from blocks above the knee: 55%/2, 65%/2, (75-80%/2)x4-5 C) Back squat: Work up to a top set of 8 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -5-10% less for 8 reps 2 sets D) Back raise: 10 reps 3 sets with weight E) Med ball throw backward overhead: 12 throws   Tuesday January  2, 2018   A) Drop jerk: With an empty bar, Press the bar up to eye level with flat feet, then rise up onto the toes and pause before landing in the split jerk final position with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3 reps 5 sets   B) Jerk from blocks: (80-85%/1)x6 C) Bench Press: Work up to a top set of 10 reps, pause for 3 seconds on the first rep of the set. Then do drop sets with  -5-10% less for 10 reps 2 sets D) Dips: 8-10 reps 3 sets

E) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 12 reps 3 sets   Wednesday January  3, 2018   A) Clean:  (80-85%/2)x4-5 B) Conventional Deadlift: (65%/8)x2 if you don't know your 1rm estimate conservatively. C) Belt squat: 10 reps 3 sets D) DB rows: 10 reps 2-3 sets E) Med ball forward pass: 8 reps 3 sets throw into a wall from 8-10 feet away   Thursday January  4, 2018 REST DAY   Friday January  5, 2018   A) Snatch:  10 singles starting at 75%, resting 1 mins between each set B) Front squat: Work up to a top set of 5 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -5-10% less for 5 reps 3 sets C) back raise: 8 reps 3 sets D) Plank: 30 second hold 2 sets  

Saturday January  6, 2018   A) Clean + Jerk:  10 singles starting at 75%, resting 1 mins between each set B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 8-10 reps 2-3 sets C) Press : 8 reps 3 sets D) Lateral raises: 10 reps 3 sets E) Bent over row: 10 reps 3 sets

Monday January  8, 2018   A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch from blocks above the knee: 55%/2, 65%/2, 75%/2, (80-85%/2)x3-5 C) Back squat: Increase by 2-3% over last weeks top set of 8 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -8-12% less for 8 reps 2 sets D) Back raise: 10 reps 4 sets with weight E) Med ball throw backward overhead: 15 throws   Tuesday January  9, 2018   A) Drop jerk: With an empty bar, Press the bar up to eye level with flat feet, then rise up onto the toes and pause before landing in the split jerk final position with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3 reps 5 sets B) Jerk: (85-90%/1)x4-6 C) Bench Press: Increase by 2-3% over last weeks top set of 8 reps,  pause on the chest on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -8-12% less for 8 reps 3 sets D) Dips: 8-10 reps 4 sets

E) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 12 reps 4 sets   Wednesday January 10, 2018   A) Clean:  (80-85%/2)x4-5 B) Conventional Deadlift: Add 2-4% to last weeks weight for a top set of 8 reps, Then do Drop sets at  -8-12% for 8 reps 2 sets C) Belt squat: 10 reps 4-5 sets D) DB rows: 10 reps 3-4 sets E) Med ball forward pass: 10 reps 3 sets throw into a wall from 8-10 feet away   Thursday January 11, 2018 REST DAY   Friday January 12, 2018   A) Snatch:  12 singles starting at 75%, resting 1 mins between each set (If you made al the lifts last week then increase this week, If you missed weights this week then try to be successful with all attempts this week.) B) Front squat: Increase by 2-3% over last weeks top set of 5 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -8-12% less for 5 reps 4 sets

C) back raise: 8 reps 4 sets D) Plank: 30 second hold 4 sets   Saturday January 13, 2018   A) Clean + Jerk:  12 singles starting at 75%, resting 1 mins between each set (If you made al the lifts last week then increase this week, If you missed weights this week then try to be successful with all attempts this week.) B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 8-10 reps 3-4 sets C) Press : 8 reps 4 sets D) Lateral raises: 10 reps 4 sets E) Bent over row: 10 reps 4-5 sets

Monday January 15, 2018   A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch from blocks above the knee: 55%/1, 65%/1, 75%/1, (85-90%/1)x2-4 C) Back squat: Work up to an 8RM, There is NO pause in the hole on the first rep of this set, Shoot for a PR set of 8 or an all out effort, Do drop sets with  -10-15% less for 8 reps 3 sets D) Back raise: 10 reps 5 sets with weight E) Med ball throw backward overhead: 18 throws   Tuesday January 16, 2018   A) Drop jerk: With an empty bar, Press the bar up to eye level with flat feet, then rise up onto the toes and pause before landing in the split jerk final position with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3 reps 5 sets B) Jerk: (90-95%/1)x2-3 C) Bench Press: Work up to an 8RM, There is NO pause on the first rep of this set, Shoot for a PR set of 8 or an all out effort, Do drop sets with  -10-15% less for 8 reps 3 sets

D) Dips: 8-10 reps 4-5 sets E) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 12 reps 4-5 sets   Wednesday January 17, 2018   A) Clean: (85-90%/1)x2-4 B) Conventional Deadlift: Work up to an 6-8RM, Shoot for a PR set of 8 or an all out effort, Do drop sets with  -10-15% less for 8 reps 2 sets C) Belt squat: 10 reps 5-6 sets D) DB rows: 10 reps 5-6 sets E) Med ball forward pass: 12 reps 3 sets throw into a wall from 8-10 feet away   Thursday January 18, 2018 REST DAY   Friday January 19, 2018

  A) Snatch:  12 singles starting at 80%, resting 1 mins between each set (If you made al the lifts last week then increase this week, If you missed weights this week then try to be successful with all attempts this week.)

B) Front squat: Work up to an 5RM, There is NO pause in the hole on the first rep of this set, Shoot for a PR set of 5 or an all out effort, Do drop sets with  -10-15% less for 5 reps 5 sets C) back raise: 8 reps 4-5 sets D) Plank: 60 second hold 3 sets

Monday January 15, 2018   A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch from blocks above the knee: 55%/1, 65%/1, 75%/1, (85-90%/1)x2-4 C) Back squat: Work up to an 8RM, There is NO pause in the hole on the first rep of this set, Shoot for a PR set of 8 or an all out effort, Do drop sets with  -10-15% less for 8 reps 3 sets D) Back raise: 10 reps 5 sets with weight E) Med ball throw backward overhead: 18 throws   Tuesday January 16, 2018   A) Drop jerk: With an empty bar, Press the bar up to eye level with flat feet, then rise up onto the toes and pause before landing in the split jerk final position with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3 reps 5 sets B) Jerk: (90-95%/1)x2-3

C) Bench Press: Work up to an 8RM, There is NO pause on the first rep of this set, Shoot for a PR set of 8 or an all out effort, Do drop sets with  -10-15% less for 8 reps 3 sets D) Dips: 8-10 reps 4-5 sets E) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 12 reps 4-5 sets   Wednesday January 17, 2018   A) Clean: (85-90%/1)x2-4 B) Conventional Deadlift: Work up to an 6-8RM, Shoot for a PR set of 8 or an all out effort, Do drop sets with  -10-15% less for 8 reps 2 sets C) Belt squat: 10 reps 5-6 sets D) DB rows: 10 reps 5-6 sets E) Med ball forward pass: 12 reps 3 sets throw into a wall from 8-10 feet away   Thursday January 18, 2018 REST DAY   Friday January 19, 2018   A) Snatch:  12 singles starting at 80%, resting 1 mins between each set (If you made al the lifts last week then increase this week, If you missed weights this week then try to be successful with all attempts this week.)

B) Front squat: Work up to an 5RM, There is NO pause in the hole on the first rep of this set, Shoot for a PR set of 5 or an all out effort, Do drop sets with  -10-15% less for 5 reps 5 sets C) back raise: 8 reps 4-5 sets D) Plank: 60 second hold 3 sets   Saturday January 20, 2018   A) Clean + Jerk:  12 singles starting at 80%, resting 1 mins between each set (If you made al the lifts last week then increase this week, If you missed weights this week then try to be successful with all attempts this week.) B) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 8-10 reps 5 sets C) Press : 6 reps 6 sets D) Lateral raises: 10 reps 5 sets E) Bent over row: 10 reps 5-6 sets

Monday January 22, 2018   A) Drop snatch:  Focus on a "hard landing" (feet hit the ground the same time elbows lockout) and the wrist position in the catch. Hands turned internally bar behind head. 5 reps 3 sets B) Snatch from blocks above the knee: 55%/1, 65%/1, (80%/1)x3 C) Back squat: Use 85-90% of last weeks top set of 8 and do 6 reps 4 sets D) Back raise: 10 reps 3 sets with weight E) Med ball throw backward overhead: 12 throws   Tuesday January 23, 2018   A) Drop jerk: With an empty bar, Press the bar up to eye level with flat feet, then rise up onto the toes and pause before landing in the split jerk final position with the bar overhead. Focus on "hard landing" and even timing of the hands and feet. 3 reps 5 sets B) Jerk: (80%/1)x5 C) Bench Press: Use 85-90% of last weeks top set of 8 and do 6 reps 4 sets

D) Dips: 8-10 reps 3 sets E) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements F) DB curls: 12 reps 3 sets   Wednesday January 24, 2018   A) Clean: 50%/1, 60%/1, 70%/1 (80%/2)x3 B) Conventional Deadlift : Use 85-90% of last weeks top set of 8 and do 5 reps 2 sets C) Belt squat: 10 reps 3 sets D) DB rows: 10 reps 2-3 sets E) Med ball forward pass: 8 reps 3 sets throw into a wall from 8-10 feet away   Friday January 26, 2018   A) Snatch:  8 singles all below 85%, resting as needed between each set B) Front squat: Use 85-90% of last weeks top set of 5 and do 3 reps 5 sets C) back raise: 8 reps 3 sets D) Plank: 30 second hold 2 sets   Saturday January 27, 2018   A) Clean + Jerk:  6-8 singles all below 85%, resting 2 mins between each set

B) Bench press: Use 85-90% of Tuesdays work sets for 8 reps 3 sets C) Press : 8 reps 3 sets D) Lateral raises: 10 reps 3 sets E) Bent over row: 10 reps 3 sets

Monday January 29, 2018   A) snatch from the blocks below the knee: 10 singles starting at 85%, resting 1 mins between each set. Work up in weight only if technique is sound B) Back squat: Work up to a top set of 5 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -5-10% less for 5 reps 3 sets C) Med ball throw backward overhead: 10 throws a heavy med ball D) Back raise: 8 reps 4 sets with weight E) Plank: Accumulate 2 minutes total   Tuesday January 30, 2018   A) Bench Press: Work up to a top set of 6 reps, pause for 3 seconds on the first rep of the set. Then do drop sets with  -5-10% less for 6 reps 3 sets B) Med ball forward pass: 5 reps 4 sets throw into a wall from 12-15 feet away

C) Dips: 5 reps 5 sets use weight if possible D) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements E) barbell curls: 8 reps 3 sets   Wednesday January 31, 2018   A) Clean from blocks below knee + Jerk : 8 singles starting at 85%, resting 1 mins between each set B) Competition stance Deadlift: Work up to a top set of 5 reps (leave 2-3 reps in the tank, or an RPE 7-8) then do drop sets at -5-10% less for 5 reps 2 sets C) Bent over rows: 6 reps 4 sets go heavy on these you can even use some body movement. D) Walking lunge: 25-30 total steps Use DB or Kettlebells   Friday February  2, 2018   A) Snatch: (85%/2)x4 B) Clean + Jerk: (85%/1+1)x4 C) Front squat: Work up to a top set of 3 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -5-10% less for 3 reps 4 sets D) back raise: 10 reps 3 sets E) Plank: accumulate 2 minutes total  

Saturday February  3, 2018   A) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 5 reps 4 sets B) Close grip bench: Work up to a top set of 8 reps (leave 2-3 reps in the tank, or RPE 7-8) then -10% for 8 reps 3-4 sets C) Single arm DB row: 8 reps 4 sets D) Press : 5 reps 5 sets E) Lateral raises: 12 reps 3 sets Monday February  5, 2018   A) snatch from the blocks below the knee: 8 singles starting at 85%, resting 1 mins between each set. Work up in weight only if technique is sound B) Back squat: Add 2-4% to last week's top set of 5 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -8-12% less for 5 reps 3 sets C) Med ball throw backward overhead: 12 throws a heavy med ball D) Back raise: 8 reps 4 sets with weight E) Plank: Accumulate 3 minutes total   Tuesday February  6, 2018   A) Bench Press: Add 2-4% to last weeks top set of 6 reps, pause for 3 seconds on the first rep of the set. Then do drop sets with  -8-12% less for 6 reps 4 sets B) Med ball forward pass: 5 reps 4 sets

throw into a wall from 12-15 feet away C) Dips: 5 reps 5 sets add weight if possible D) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements E) barbell curls: 8 reps 4 sets   Wednesday February  7, 2018   A) Clean from blocks below knee + Jerk : 6 singles starting at 85%, resting 1 mins between each set B) Competition stance Deadlift: Add 2-4% to last weeks top set of 5 reps do drop sets at 812% less for 5 reps 3 sets C) Bent over rows: 6 reps 4 sets go heavy on these you can even use some body movement. D) Walking lunge: 25-30 total steps Use a heavier DB or Kettlebell   Friday February  9, 2018   A) Snatch: (80%/2)x2 85%/1, 90%/1 B) Clean + Jerk: (80%/2+1)x2, 85%/1+1, 90%/1 C) Front squat: Add 2-4% to last weeks top set of 3 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -8-12% less for 3 reps 4 sets D) back raise: 8 reps 3 sets add weight from last week if possible

E) Plank: accumulate 3 minutes   Saturday February 10, 2018   A) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 5 reps 4 sets B) Close grip bench: Add 2-4% to last weeks top set of 8 reps then drop sets at  -10% for 68 reps 4 sets C) Single arm DB row: 8 reps 4 sets D) Press : 5 reps 5 sets E) Lateral raises: 12 reps 4 sets

Monday February 12, 2018   A) snatch from the blocks below the knee: 6 singles starting at 85%, resting 1 mins between each set. Work up in weight only if technique is sound B) Back squat: Add 2-4% to last week's top set of 5 reps, NO pause in the hole on the first rep of the set then do drop sets with  -8-12% less for 5 reps 3 sets C) Med ball throw backward overhead: 14 throws a heavy med ball D) Back raise: 8 reps 4 sets with weight E) Plank: Accumulate 4 minutes total   Tuesday February 13, 2018   A) Bench Press: Add 2-4% to last week's top set of 6 reps, NO pause in the hole on the first rep of the set then do drop sets with  -8-12% less for 6 reps 3 sets B) Med ball forward pass: 5 reps 4 sets throw into a wall from 15-20 feet away

C) Dips: 5 reps 5 sets add weight if possible D) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements E) barbell curls: 8 reps 4 sets   Wednesday February 14, 2018   A) Clean from blocks below knee + Jerk : 4 singles starting at 85%, resting 1 mins between each set B) Competition stance Deadlift: Add 2-4% to last weeks top set of 5 reps do drop sets at 812% less for 5 reps 3 sets C) Bent over rows: 6 reps 4 sets go heavy on these you can even use some body movement. D) Walking lunge: 25-30 total steps Use a heavier DB or Kettlebell   Friday February 16, 2018   A) Snatch: (75%/4)x3 B) Clean + Jerk: (75%/2+2)x3 C) Front squat: Add 2-4% to last weeks top set of 3 reps,  pause in the hole on the first rep of the set, the pause should be about 3 seconds. Do drop sets with  -8-12% less for 3 reps 4 sets D) back raise: 8 reps 3 sets add weight from last week if possible E) Plank: accumulate 4 minutes

  Saturday February 17, 2018   A) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 5 reps 4 sets B) Close grip bench: Add 2-4% to last weeks top set of 8 reps then drop sets at  -10% for 68 reps 4 sets C) Single arm DB row: 8 reps 4 sets D) Press : 5 reps 5 sets E) Lateral raises: 12 reps 4 sets

Monday February 19, 2018   A) snatch from the blocks below the knee: 8 singles staying between 75-85% B) Back squat: use 90% of last weeks top set of 5 reps for 4 reps 4 sets C) Med ball throw backward overhead: 8 throws a heavy med ball D) Back raise: 8 reps 3 sets with weight E) Plank: Accumulate 4 minutes total   Tuesday February 20, 2018   A) Bench Press: Work up to a top set of 6 reps, pause for 3 seconds on the first rep of the set. Then do drop sets with  -5-10% less for 6 reps 3 sets B) Med ball forward pass: 5 reps 4 sets throw into a wall from 12-15 feet away C) Dips: 5 reps 3 sets use weight if possible

D) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements E) barbell curls: 8 reps 3 sets   Wednesday February 21, 2018   A) Clean from blocks below knee + Jerk : 8 singles starting at 85%, resting 1 mins between each set B) Competition stance Deadlift: use 75% of last weeks top set for 5 reps 3 sets C) Bent over rows: 6 reps 3 sets go heavy on these you can even use some body movement. D) Walking lunge: 35 total steps Use DB or Kettlebells   Friday February 23, 2018   A) Snatch: work up to at top single B) Clean + Jerk: work up to a top single C) Front squat: Use 90% of last weeks top set for 2 reps 5 sets D) back raise: 10 reps 3 sets E) Plank: accumulate 4 minutes total   Saturday February 24, 2018  

A) Bench press: Use the same weight as Tuesdays sets for 5 reps 4 sets B) Close grip bench: Use 90% of last weeks top set for 4 reps 5 sets C) Single arm DB row: 8 reps 4 sets D) Press : 5 reps 5 sets E) Lateral raises: 12 reps 3 sets

Monday, February 26, 2018   A) Medicine ball throw (vertical): 6 reps 4 sets B) jerk from the rack: 8-10 singles at 80% C) snatch: 8-10 singles at 80% D) Snatch pull from deficit: (100%/3)x3 E) Front squat: (90%/2)x2 F) All for 12 reps 3 sets: DB press Rear Delt Fly Curl G) Plank: accumulate 4 minutes   Wednesday, February 28, 2018 A) Single leg box jumps: 5 reps 3 sets

B) Snatch with no hook grip and no feet: (75%/2)x2, then continue up to a top single C) clean + jerk: 8 singles at 80% D) Clean pull from deficit : (100%/3)x3 E) Front squat: (85%/3)x3   Friday, March  2, 2018   A) Med ball toss (behind head): 5 throws 5 sets B) Snatch from deficit: (80%/2)x2  then continue up to a top single C) Clean from deficit + power Jerk : (80%/2+1)x2 continue up to a top single D) Snatch pull : (115%/2)x3 E) Plank : accumulate 4 minutes   Saturday, March  3, 2018   A) Box jumps: 5 reps 3 sets Jump on the highest box you can safely land on. B) Back squat: (85%/3)x3 C) Clean pull: (115%/2)x2, (100%/2)x2 D) Bent over rows (supine grip): 8-10 reps 3 sets E) do all for 8 reps 3 sets: DB press Rear Delt Fly Tricep extension

Monday, February 26, 2018   A) snatch from the blocks below the knee: (85%/1)x4-6 B) Back squat: Work up to a top set of 3 reps,  pause in the hole on the first rep of the set, the pause should be about 2 seconds. Do drop sets with  -5-10% less for 3 reps 4 sets C) Med ball throw backward overhead: 8 throws using a heavy med ball D) Back raise: 6 reps 4 sets with weight E) Plank: Accumulate 3 minutes total with weight   Tuesday, February 27, 2018   A) Bench Press: Work up to a top set of 4 reps, pause for 2 seconds on the first rep of the set. Then do drop sets with 5-10% less for 4 reps 4 sets B) Med ball forward pass: 4 reps 4 sets throw into a wall from 12-15 feet away

C) Dips: 5 reps 4 sets use weight if possible D) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements E) barbell curls: 6 reps 4 sets   Wednesday, February 28, 2018   A) Clean from blocks below knee + Jerk : (85%/1+1)x4-6 B) Competition stance Deadlift: Work up to a top set of 3 reps (leave 2-3 reps in the tank, or an RPE 7-8) then do drop sets at 5-10% less for 3 reps 3 sets C) Bent over rows: 5 reps 5 sets go heavy on these you can even use some body movement. D) Single leg squat: 10 reps 2 sets each leg Use DB or Kettlebells   Friday, March  2, 2018   A) Snatch: Work up to a top single for the day then drop sets at -10% for 1 reps 3 sets B) Clean + Jerk: Work up to a top single for the day then drop sets at -10% for 1 reps 3 sets C) Front squat: Work up to a top single with a pause in the hole on the (the pause should be about 2 count). Do drop sets with  5-10% less for 2 reps 3 sets D) back raise: 8 reps 3 sets E) Plank: Accumulate 3 minutes total with weight   Saturday, March  3, 2018

  A) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 3-4 reps 4-5 sets B) Close grip bench: Work up to a top set of 5 reps (leave 2-3 reps in the tank, or RPE 7-8) then -10% for 5 reps 3-4 sets C) Single arm DB row: 10 reps 2-3 sets D) Press : 3 reps 4 sets E) Lateral raises: 10 reps 3 sets

Monday, February 26, 2018   A) Medicine ball throw (vertical): 6 reps 4 sets B) jerk from the rack: 8-10 singles at 80% C) snatch: 8-10 singles at 80% D) Snatch pull from deficit: (100%/3)x3 E) Front squat: (90%/2)x2 F) All for 12 reps 3 sets: DB press Rear Delt Fly Curl G) Plank: accumulate 4 minutes   Wednesday, February 28, 2018 A) Single leg box jumps: 5 reps 3 sets

B) Snatch with no hook grip and no feet: (75%/2)x2, then continue up to a top single C) clean + jerk: 8 singles at 80% D) Clean pull from deficit : (100%/3)x3 E) Front squat: (85%/3)x3   Friday, March  2, 2018   A) Med ball toss (behind head): 5 throws 5 sets B) Snatch from deficit: (80%/2)x2  then continue up to a top single C) Clean from deficit + power Jerk : (80%/2+1)x2 continue up to a top single D) Snatch pull : (115%/2)x3 E) Plank : accumulate 4 minutes   Saturday, March  3, 2018   A) Box jumps: 5 reps 3 sets Jump on the highest box you can safely land on. B) Back squat: (85%/3)x3 C) Clean pull: (115%/2)x2, (100%/2)x2 D) Bent over rows (supine grip): 8-10 reps 3 sets E) do all for 8 reps 3 sets: DB press Rear Delt Fly Tricep extension

Monday, March 5, 2018   A) snatch from the blocks below the knee: (80%/2)x3 B) Back squat: Add 2-4% to last weeks top set of 3 reps,  NO pause on the first rep of the set. Do drop sets with  -8-12% less for 3 reps 3sets C) Med ball throw backward overhead: 8 throws using a heavy med ball D) Back raise: 5 reps 5 sets with weight E) Plank: Accumulate 4 minutes total with weight   Tuesday, March 6, 2018   A) Bench Press: : Add 2-4% to last weeks top set for 3 reps, Do drop sets with  -8-12% less for 3 reps 5 sets B) Med ball forward pass: 3 reps 5 sets throw into a wall from 12-15 feet away

C) Dips: 4 reps 4 sets use weight if possible D) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements E) barbell curls: 6 reps 4 sets   Wednesday, March 7, 2018   A) Clean from blocks below knee + Jerk : (80%/1+1)x4-5 B) Competition stance Deadlift: : Add 2-4% to last weeks top set of 3 reps. Do drop sets with  -8-12% less for 3 reps 2 sets C) Bent over rows: 5 reps 4 sets go heavy on these you can even use some body movement. D) Single leg squat: 8 reps 2sets each leg Use DB or Kettlebells   Friday, March  9, 2018   A) Snatch: Work up to a top single for the day. B) Clean + Jerk: Work up to a top single for the day C) Front squat: Work up to a top single with NO pause in the hole on the Do drop sets with 5-10% less for 2 reps 3 sets D) back raise: 8 reps 3 sets E) Plank: Accumulate 4minutes total with weight   Saturday, March  10, 2018

  A) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 3-4 reps 4-5 sets B) Close grip bench: add 2-4% To last weeks top set of 5 reps (leave 1-2 reps in the tank, or RPE8-9) then -12% for 5 reps 3-4 sets C) Single arm DB row: 10 reps 2-3 sets D) Press : 3 reps 4 sets E) Lateral raises: 10 reps 3 sets

Monday March 12, 2018

  A) snatch from the blocks below the knee: (80%/2)x3 B) Back squat: Increase by 2-4% over last weeks top set, for 2 reps, NO pause in the hole on the first rep of the set, Do drop sets with  -10-15%% less for 2 reps 3 sets C) Back raise: 6 reps 4 sets with weight D) Plank: Accumulate 2 minutes total   Tuesday March 13, 2018   A) Bench Press: Increase by 2-4% over last weeks top set, for a top set of 2 reps, Do drop sets with  -10-15%% less for 2 reps 3 sets B) Med ball forward pass: 3 reps 4 sets throw into a wall from 12-15 feet away

C) Dips: 4 reps 4 sets use weight if possible D) Flys: 12 reps 2-3 sets do this light just to stretch the pecs  to prevent them from getting too stiff for overhead movements E) barbell curls: 6 reps 3 sets   Wednesday March 14, 2018   A) Clean from blocks below knee + Jerk : (80%/1+1)x4-5 B) Competition stance Deadlift: Use 70% of last weeks top weight for 2 reps 4 sets C) Bent over rows: 5 reps 3 sets go heavy on these you can even use some body movement. D) Single leg squat: 8 reps 2 sets each leg Use DB or Kettlebells   Friday March 16, 2018   A) Snatch: (80%/1)x3-5 B) Clean + Jerk: (80%/1+1)x3-5 C) Front squat: 75% of last weeks top weight for 2 reps 4 sets D) back raise: 8 reps 3 sets E) Plank: accumulate 2 minutes total   Saturday March 17, 2018  

A) Bench press: Repeat the same weight you used on Tuesdays DROP SETS for 3-4 reps 4-5 sets B) Close grip bench: Work up to a 3RM then -10% for 3 reps 2 sets C) Single arm DB row: 10 reps 2-3 sets D) Press : 3 reps 4 sets E) Lateral raises: 10 reps 3 sets

Monday March 19, 2018   A) Bench press: (70%/3)x3 B) Back squat: (70%/3)x3 C) Plank : accumulate 3 minutes   Tuesday March 20, 2018   A) Deadlift: (60%/3)x4 B) Dips: 5 reps 5 sets Just bodyweight   Wednesday March 21, 2018   A) Back squat: (75%/2)x4 B) Bench press: (75%/2)x4

C) Flys: 10 reps 2 sets   Friday March 23, 2018 Competition or test day for Powerlifts   For each lift warm-up to to about 90% then take 3 singles working your way toward a PR if possible. Do sets of 3 or 2 reps on warmups.   A) Squat: B) Bench press: C) Deadlift:   Saturday March 24, 2018 Rest day

Monday March 26, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch from the blocks above the knee: (75%/2)x4 C) Clean from the blocks above the knee + jerk: (75%/2+1)x3 D) Accessory: Back raise 10 reps 3 sets Plank 3 minutes Curls 10 reps 3 sets   Tuesday March 27, 2018   A) Bench press: work up to a top set of 8 reps (RPE 7.5-8) then -10% for 6-8 reps 3 sets B) Med ball throw: Forward pass from a kneeling position 6 throws 3 sets C) Front squat: work up to a top set of 5 with a pause on the first rep (RPE 7-8) then -10% for 4 reps 4 sets

D) Accessory: Alternating DB press 10 reps each arm 3 sets Pull-ups 25 total Twisting ABs 10 touches each side 3 times Curls 10 reps 3-4 sets   Wednesday March 28, 2018   A) Box jump : 5 reps 3 sets to a high box B) Snatch from the hang above the knee: (80%/1)x3 C) Clean from the hang below the knee + power jerk: (80%/1+1)x3 D) Snatch grip RDL: 5 reps 3 sets at RPE 7 E) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday March 30, 2018   A) Box jump: 6 reps 3 sets, land with legs as straight as possible use a lower box if you have to B) Snatch: 10 singles working up in weight from 75% C) Clean + jerk: 10 singles working up from 75% D) Bench press: Use 85-90% of Tuesdays top set for 8-10 reps 3-4 sets

E) Accessory: Russian twist 10 touches each side 3 rounds   Saturday March 31, 2018   A) Med ball throw: 5 reps 5 sets forward pass from on your knees B) Back squat: Work up to a top set of 8 reps with a pause on the first rep then -10% for 6-8 reps 3 sets C) Clean pull: (105%/3)x4 D) Accessory: single arm Kettle bell press from half kneeling position 6 reps 4 sets each side Barbell row 8 reps 3 sets Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.

Monday April  2, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch from the blocks above the knee: (75%/3)x4 C) Clean from the blocks above the knee + jerk: (75%/2+2)x3 D) Accessory: Back raise 10 reps 3 sets Plank 3 minutes Curls 10 reps 3 sets   Tuesday April  3, 2018   A) Bench press: Add 2-4% to last weeks top set of 8 reps then -10% for 6-8 reps 3 sets B) Med ball throw: Forward pass from a kneeling position 8 throws 3 sets C) Front squat: Add 2-4% to last weeks top set of 5 with a pause on the first rep then -10% for 4 reps 4 sets D) Accessory: Alternating DB press 10 reps each arm 3 sets

Pull-ups 25 total Twisting ABs 10 touches each side 3 times Curls 10 reps 3-4 sets   Wednesday April  4, 2018   A) Box jump : 5 reps 3 sets to a high box B) Snatch from the hang above the knee: (75%/1)x3 then work up to a top single for the day C) Clean from the hang below the knee + power jerk: (75%/1+1)x3 then work up to a top single for the day D) Snatch grip RDL: 5 reps 3 sets at RPE 8 E) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday April  6, 2018   A) Box jump: 6 reps 3 sets, land with legs as straight as possible use a lower box if you have to B) Snatch: 10 singles working up in weight from 75% C) Clean + jerk: 10 singles working up from 75% D) Bench press: Use 85-90% of Tuesdays top set for 8-10 reps 3-4 sets E) Accessory: Russian twist 10 touches each side 3 rounds

  Saturday April  7, 2018   A) Med ball throw: 5 reps 5 sets forward pass from on your knees B) Back squat: Add 2-4% to last weeks top set of 8 with a pause on the first rep then -10% for 8 reps 4 sets C) Clean pull: (105%/3)x3 working up in weight each set D) Accessory: single arm Kettle bell press from half kneeling position 6 reps 4 sets each side Barbell row 8 reps 3 sets Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.

Monday April  9, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch from the blocks above the knee: 75%/3 then work up to a top double C) Clean from the blocks above the knee + jerk: 75%/2+2, then work up to a top set of 2+2 D) Accessory: Back raise 10 reps 3 sets Plank 3 minutes Curls 10 reps 3 sets   Tuesday April 10, 2018   A) Bench press: Add 2-4% to last weeks top set of 8 reps then -10% for 6-8 reps 3 sets B) Med ball throw: Forward pass from a kneeling position 10 throws 3 sets C) Front squat: Add 2-4% to last weeks top set of 5 with NO pause on the first rep then -10% for 4 reps 4 sets D) Accessory: Alternating DB press 10 reps each arm 3 sets

Pull-ups 25 total Twisting ABs 10 touches each side 3 times Curls 10 reps 3-4 sets   Wednesday April 11, 2018   A) Box jump : 5 reps 3 sets to a high box B) Snatch from the hang above the knee: (80%/2)x3 C) Clean from the hang below the knee + power jerk: (80%/2+1)x3 D) Snatch grip RDL: 5 reps 3 sets at RPE 8 E) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday April 13, 2018   A) Box jump: 6 reps 3 sets, land with legs as straight as possible use a lower box if you have to B) Snatch: 10 singles working up in weight from 80% C) Clean + jerk: 10 singles working up from 80% D) Bench press: Use 85-90% of Tuesdays top set for 8-10 reps 4-5 sets E) Accessory: Russian twist 10 touches each side 3 rounds

  Saturday April 14, 2018   A) Med ball throw: 5 reps 5 sets forward pass from on your knees B) Back squat: Add 2-4% to last weeks top set of 8 with NO pause on the first rep then -10% for 8 reps 4 sets C) Clean pull: (100%/3)x2 Then work up to a top double (do not turn this into a deadlift keep the movement as clean as possible (pun intended) D) Accessory: single arm Kettle bell press from half kneeling position 6 reps 4 sets each side Barbell row 8 reps 3 sets Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.

Monday April 16, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch from the blocks above the knee: (85%/1)x2-3 C) Clean from the blocks above the knee + jerk: (85%/1+1)x2-3 D) Accessory: Back raise 10 reps 3 sets Plank 3 minutes Curls 10 reps 3 sets   Tuesday April 17, 2018   A) Bench press: use 90% of last weeks top set of 8, and do 5 reps 5 sets B) Med ball throw: Forward pass from a kneeling position 8 throws 3 sets C) Front squat: use 90% of last weeks top set of 5, and do 3 reps 5 sets D) Accessory: Alternating DB press 10 reps each arm 3 sets Pull-ups 25 total Twisting ABs 10 touches each side 3 times

Curls 10 reps 3-4 sets   Wednesday April 18, 2018   A) Box jump : 5 reps 3 sets to a high box B) Snatch from the hang above the knee: (70%/1)x6 C) Clean from the hang below the knee + power jerk: (70%/1+1)x6 D) Snatch grip RDL: 5 reps 3 sets at RPE 6 E) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday April 20, 2018   A) Box jump: 6 reps 3 sets, land with legs as straight as possible use a lower box if you have to B) Snatch: 10 singles working up in weight from 80% C) Clean + jerk: 10 singles working up from 80% D) Bench press: 5 reps 3 sets at RPE 7-8 E) Accessory: Russian twist 10 touches each side 3 rounds   Saturday April 21, 2018  

A) Med ball throw: 5 reps 5 sets forward pass from on your knees B) Back squat: use 90% of last weeks top set of 8, and do 5 reps 3 sets C) Clean pull: (105%/2)x4 D) Accessory: single arm Kettle bell press from half kneeling position 6 reps 4 sets each side Barbell row 8 reps 3 sets Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.

Monday April 23, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch from the blocks below the knee: (80-85%/2)x4 C) Clean from the blocks below the knee + jerk: (80-85%/2+1)x3 D) Accessory: Back raise 8 reps 4 sets Plank 3 minutes DB row 15 reps 3 sets   Tuesday April 24, 2018   A) Bench press: work up to a top set of 5 reps (RPE 8) then -10% for 4 reps 4 sets Pause the first rep of every set B) Close grip bench press: 8 reps 3 sets (RPE 7-8) C) Front squat: work up to a top set of 3 with a pause on the first rep (RPE 8) then -10% for 3 reps 4 sets D) Accessory: Alternating DB press 12 reps each arm 3 sets Curls 12 reps 3-4 sets

  Wednesday April 25, 2018   A) Box jump : 5 reps 3 sets to a high box B) Snatch from the hang above the knee: (80%/1)x5 C) Clean from the hang below the knee + power jerk: (80%/1+1)x5 D) Deadlift competition stance: work up to a top set of 5 reps (RPE 7) then down sets at -15% for 5 reps 2 sets E) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday April 27, 2018   A) vertical jump: 10 total jumps B) Snatch: 8 singles between 80-85% C) Clean + jerk: 8 singles between 80-85% D) Accessory: single arm Kettle bell press from half kneeling position 5 reps 4 sets each side Barbell row 6 reps 4 sets Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.   Saturday April 28, 2018

  A) Back squat: Work up to a top set of 5 reps with a pause on the first rep then -10% for 4-5 reps 5 sets B) Bench press: Use 85-90% of Tuesday's top set for 5 reps 4-5 sets C) clean grip RDL: 4 reps 4 sets at RPE 7 D) Accessory: DB bench press 12 reps 4 sets DB shoulder press 10 reps 3 sets Band pull apart 50 total reps

Monday April 30, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch from the blocks below the knee: (80%/2)x2 then work up to a top double C) Clean from the blocks below the knee + jerk: (80%/2+1)x2 then work up to a top set of 2+1 D) Accessory: Back raise 8 reps 5 sets Plank 4 minutes DB row 15 reps 4 sets   Tuesday May  1, 2018   A) Bench press: work up to a top set that is 2-4% heavier than last weeks  (RPE 8.5-9) for 5 reps then down sets with -10% for 4 reps 4 sets Pause the first rep of every set B) Close grip bench press: 8 reps 4 sets (RPE 8) increase a small amount over last weeks work weight C) Front squat: work up to a top set that is 2-4% heavier than last weeks (RPE 8.5-9) for 3 reps then down sets with -10% for 3 reps 4 sets Pause the first rep of your top set D) Accessory: Alternating DB press 12 reps each arm 3 sets

Curls 12 reps 3-4 sets   Wednesday May  2, 2018   A) Box jump : 5 reps 3 sets to a high box B) Snatch from the hang above the knee: (80%/1)x3 C) Clean from the hang below the knee + power jerk: (80%/1+1)x3 D) Deadlift competition stance: work up to a top set that is 2-4% heavier than last weeks should be RPE 8.5-9 for 5 reps then down sets with -15% for 5 reps 3 sets Pause the first rep of every set E) Accessory: Back raise 8 reps 5 sets Plank 4 minutes total time Pull-ups 25 total Chest supported row 12 reps 3 sets   Friday May  4, 2018   A) vertical jump: 10 total jumps B) Snatch: 8 singles starting at 85% working up in weight if technique and successful lifts dictate. C) Clean + jerk: 8 singles starting at 85% working up in weight if technique and successful lifts dictate. D) Accessory: single arm Kettle bell press from half kneeling position 5 reps 5 sets each side Barbell row 6 reps 4 sets

Single arm Carry 50 feet 5 trips DB in one hand avoid leaning.   Saturday May  5, 2018   A) Back squat: work up to a top set that is 2-4% heavier than last weeks ( RPE 8.5-9) for 5 reps then down sets with -10% for 5 reps 4-5 sets Pause the first rep of your top set B) Bench press: Use 90% of Tuesday's top set for 5 reps 4-5 sets C) clean grip RDL: 4 reps 4 sets at RPE 8 D) Accessory: DB bench press 12 reps 4 sets DB shoulder press 10 reps 3 sets Band pull apart 50 total reps

Monday May  7, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch from the blocks below the knee: (85%/2)x2 then work up to a top single C) Clean from the blocks below the knee + jerk: (85%/2+1)x2 then work up to a top set of 1+1 D) Accessory: Back raise 8 reps 5 sets Plank 4 minutes DB row 15 reps 4 sets   Tuesday May  8, 2018   A) Bench press: work up to a top set that is 2-4% heavier than last weeks  (RPE 9.5-10) for 5 reps then down sets with -10% for 4 reps 4 sets Pause the first rep of every set B) Close grip bench press: 8 reps 4 sets (RPE 8.5-9) increase a small amount over last weeks work weight C) Front squat: work up to a top set that is 2-4% heavier than last weeks (RPE 9.5-10) for 3 reps then down sets with -10% for 3 reps 4 sets NO pause on the first rep of the top set D) Accessory: Alternating DB press 12 reps each arm 3 sets

Curls 12 reps 3-4 sets   Wednesday May  9, 2018   A) Box jump : 5 reps 3 sets to a high box B) Snatch from the hang above the knee: (85%/1)x1-2 C) Clean from the hang below the knee + power jerk: (85%/1+1)x1-2 D) Deadlift competition stance: work up to a top set that is 2-4% heavier than last weeks (RPE 9.5-10) for 5 reps then down sets with -15% for 5 reps 3 sets Pause the first rep of every set E) Accessory: Back raise 8 reps 5 sets Plank 4 minutes total time Pull-ups 25 total Chest supported row 12 reps 3 sets   Friday May 11, 2018   A) vertical jump: 10 total jumps B) Snatch: 8 singles starting at 85% working up in weight if technique and successful lifts dictate. C) Clean + jerk: 8 singles starting at 85% working up in weight if technique and successful lifts dictate. D) Accessory: single arm Kettle bell press from half kneeling position 5 reps 5 sets each side Barbell row 6 reps 4 sets

Single arm Carry 50 feet 5 trips DB in one hand avoid leaning.   Saturday May 12, 2018   A) Back squat: work up to a top set that is 2-4% heavier than last weeks ( RPE 9.5-10) for 5 reps then down sets with -10% for 5 reps 4-5 sets NO pause on the first rep of the top set B) Bench press: Use 90% of Tuesday's top set for 5 reps 4-5 sets C) clean grip RDL: 4 reps 4 sets at RPE 9 D) Accessory: DB bench press 12 reps 4 sets DB shoulder press 10 reps 3 sets Band pull apart 50 total reps

Monday May 14, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch from the blocks below the knee: (80-85%/1)x5 C) Clean from the blocks below the knee + jerk: (85%/1+1)x4-5 D) Accessory: Back raise 8 reps 5 sets Plank 4 minutes DB row 15 reps 4 sets   Tuesday May 15, 2018   A) Bench press: use 90% of last weeks top set  for 3 reps 5 sets (RPE 7.5-8) Pause the first rep of all sets B) Close grip bench press: 6 reps 3-4 sets (RPE 7-8) C) Front squat: use 90% of last weeks top set  for 3 reps 5 sets (RPE 7.5-8) do not pause on any sets D) Accessory: Alternating DB press 12 reps each arm 3 sets Curls 12 reps 3-4 sets

  Wednesday May 16, 2018   A) Box jump : 5 reps 3 sets to a high box B) Snatch from the hang above the knee: (80%/1)x2 then work up to a top single C) Clean from the hang below the knee + power jerk: (80%/1+1)x2 then work up to a top single D) Deadlift competition stance: use 80% of last weeks top set  for 3 reps 4 sets (RPE 7) E) Accessory: Back raise 10 reps 3 sets Plank 4 minutes total time Pull-ups 25 total Chest supported row 15 reps 3 sets   Friday May 18, 2018   A) vertical jump: 10 total jumps B) Snatch: 6 singles working up from 90% C) Clean + jerk: 4 singles working up from 90% D) Accessory: single arm Kettlebell press from half kneeling position 5 reps 5 sets each side Barbell row 6 reps 3 sets Single arm Carry 30 feet 3 trips DB in one hand avoid leaning   Saturday May 19, 2018  

A) Back squat: use 90% of last weeks top set for 3 reps 5 sets (RPE 7-8) do not pause any reps B) Bench press: Use 100% of Tuesday's weight set for 4 reps 4 sets C) clean grip RDL: 4 reps 2 sets at RPE 7 D) Accessory: DB bench press 12 reps 4 sets DB shoulder press 10 reps 3 sets Band pull apart 50 total reps

Monday May 21, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch: (85-90%/1)x5 C) Clean + jerk: (85-90%/1+1)x5 D) Front squat: work up to a top double with a pause on the first rep (RPE 8) then -10% for 2 reps 4 sets E) Accessory: Back raise 8 reps 4 sets Plank 3 minutes Barbell row 6 reps 6 sets   Tuesday May 22, 2018   A) Bench press: work up to a top set of 3 reps (RPE 8) then -10% for 3 reps 5 sets Pause the first rep of every set B) Close grip bench press: 5 reps 4 sets (RPE 7-8) C) Accessory: Alternating DB press 8 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday May 23, 2018

  A) Power snatch + snatch from hang above knee: (90%/1)x3 based on best power snatch B) Power clean + jerk: (90%/1+1)x3 based on best power clean C) Deadlift competition stance: work up to a top set of 3 reps (RPE 8) then down sets at -10% for 3 reps 3 sets D) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday May 25, 2018   A) Snatch: 6 singles between 80-85% B) Clean + jerk: 6 singles between 80-85% C) Back squat: Work up to a top set of 3 reps with a pause on the first rep then -10% for 3 reps 5 sets D) Accessory: single arm Kettle bell press from half kneeling position 5 reps 4 sets each side Barbell row 6 reps 4 sets Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.   Saturday May 26, 2018   A) Box jump : 5 reps 3 sets to a high box

B) Bench press: Use 90% of Tuesdays top set for 3 reps 5-6 sets C) Accessory: DB bench press 10 reps 4 sets DB shoulder press 8 reps 3 sets Curls 10 reps 3 sets DB rows 10-12 reps 4 sets Band pull aparts 50 total reps

Monday May 28, 2018   A) Snatch: 6-8 singles between 85-90% B) Clean + jerk: 6-8 singles between 85-90% C) Snatch pull : (110%/2)x3-4 D) Front squat: Work up to a top single with a pause in the hole (RPE 8.5) then down sets at -10% for 2 reps 3 sets E) Accessory: Back raise 6 reps 4 sets GHD sit-ups 8-10 reps 4 sets   Wednesday May 30, 2018   A) Power snatch: (90%/1)x2-3 Based on best power or (85% of best classic) B) Snatch pull : (90%/2)x3 C) Power clean + jerk: (90%/1)x2-3 Based on best power or (85% of best classic) D) Clean pull: (90%/2)x3 E) Accessory: Chest supported row 10 reps 4 sets Band Pull apart 50 total reps Curls 12 reps 3 sets Plank 4 minutes total time

  Friday June 1, 2018   A) vertical jump: 8 jumps total B) Snatch: work up to 3 singles at or above 90% C) Clean + jerk: work up to 3 singles at or above 90% D) Front squat: Use 85% of Tuesdays top set for 3-4 reps 4-5 sets E) Accessory: Back raise 5 reps 5 sets Russian twist 10 reps 3 sets

Monday May 28, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch: (85%/1)x5 add weight each set working up to a top single C) Clean + jerk: (85-90%/1+1)x5 add weight each set working up to a top single D) Accessory: Back raise 8 reps 4 sets Plank 3 minutes Barbell row 6 reps 6 sets   Tuesday May 29, 2018   A) Bench press: Add 2-4% to last weeks top set of 3 reps then -10% for 3 reps 5 sets Pause the first rep of every set B) Close grip bench press: 5 reps 4 sets (RPE 8.5) C) Front squat: Add 2-4% to last weeks top double with a pause on the first rep then -10% for 2 reps 4 sets D) Accessory: Alternating DB press 8 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday May 30, 2018  

A) Power snatch + snatch from hang above knee: (95%/1)x3 based on best power snatch B) Power clean + jerk: (95%/1+1)x3 based on best power clean C) Deadlift competition stance: Add 2-4% to last weeks top set of 3 reps then down sets at -10% for 3 reps 3 sets D) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday June  1, 2018   A) Snatch: 5 singles working up to a top single for the day no more than 3 misses at any weight B) Clean + jerk: 5 singles working up to a top single for the day no more than 3 misses at any weight C) Back squat: Add 2-4% to last weeks top set of 3 reps with a pause on the first rep then -10% for 3 reps 4 sets D) Accessory: single arm Kettle bell press from half kneeling position 5 reps 4 sets each side Barbell row 6 reps 4 sets Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.   Saturday June  2, 2018   A) Box jump : 5 reps 3 sets to a high box

B) Bench press: Use 90% of Tuesdays top set for 3 reps 5 sets C) Accessory: DB bench press 10 reps 4 sets DB shoulder press 8 reps 3 sets Curls 10 reps 3 sets DB rows 10-12 reps 4 sets Band pull aparts 50 total reps

Monday June  4, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch: (80-85%/1)x3-4 C) Clean + jerk: (80-85%/1+1)x3-4 D) Accessory: Back raise 6 reps 4 sets Plank 3 minutes Barbell row 6 reps 4 sets   Tuesday June  5, 2018   A) Bench press: Add 2-4% to last weeks top set of 3 reps then -10% for 3 reps 5 sets Pause the first rep of every set B) Close grip bench press: 5 reps 4 sets (RPE 9) C) Front squat: Add 2-4% to last weeks top double with NO pause on the first rep then -10% for 2 reps 3 sets D) Accessory: Alternating DB press 10 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday June  6, 2018  

A) Power snatch + snatch from hang above knee: Work up to a maximum power snatch + hang snatch. The rule on powers is "if you have to ask, it wasn't a power" B) Power clean + jerk: Work up to a maximum power clean + jerk The rule on powers is "if you have to ask, it wasn't a power" C) Deadlift competition stance: Add 2-4% to last weeks top set FOR A SET OF 2 reps then down sets at -10% for 2 reps 3 sets D) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday June  8, 2018   A) Snatch: 5 singles between 80-90% B) Clean + jerk: 5 singles between 80-90% C) Back squat: Add 2-4% to last weeks top set FOR 2 REPS reps with NO pause on the first rep then -10% for 3 reps 3 sets D) Accessory: single arm Kettle bell press from half kneeling position 5 reps 4 sets each side Barbell row 6 reps 4 sets Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.   Saturday June  9, 2018  

A) Box jump : 5 reps 3 sets to a high box B) Bench press: Use 90% of Tuesdays top set for 3 reps 4 sets C) Accessory: DB bench press 10 reps 4 sets DB shoulder press 8 reps 3 sets Curls 10 reps 3 sets DB rows 10-12 reps 4 sets Band pull aparts 50 total reps

Monday June 11, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch: (90%/1)x3 C) Clean + jerk: (90%/1+1)x3 D) Accessory: Back raise 6 reps 3 sets Plank 3 minutes Barbell row 6 reps 4 sets   Tuesday June 12, 2018   A) Bench press: Add 2-4% to last weeks top set of 2 reps then -10% for 2 reps 4-5 sets Pause the first rep of every set B) Close grip bench press: 3 reps 4 sets (RPE 8-9) C) Front squat: Work up to a maximum single then down sets at -10% for 2 reps 3 sets D) Accessory: Alternating DB press 10 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday June 13, 2018  

A) Power snatch : (90%/1)x3 based on best power   B) Power clean + jerk: (90%/1+1)x3 based on best power   C) Deadlift competition stance: 85% of last weeks top set of 2 reps for 3 singles D) Accessory: Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday June 15, 2018   A) Snatch: 5 singles working up from 90% B) Clean + jerk: 5 singles working up from 90% C) Back squat: Work up to an opening squat. 3-4 total singles at or above 85% NO MISSING Start at about 90% of your 2rm from last week and add weight until you hit an opening number for the test/comp next week. This should be about (RPE 8.5) D) Accessory: Barbell row 6 reps 4 sets   Saturday June 16, 2018   A) Box jump : 5 reps 3 sets to a high box

B) Bench press: Use 90% of Tuesdays top set for 3 reps 4 sets C) Accessory: DB bench press 10 reps 4 sets DB shoulder press 8 reps 3 sets Curls 10 reps 3 sets DB rows 10-12 reps 4 sets Band pull aparts 50 total reps

Monday June 11, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch: (90%/1)x3 C) Clean + jerk: (90%/1+1)x3 D) Accessory: Back raise 6 reps 3 sets Plank 3 minutes Barbell row 6 reps 4 sets   Tuesday June 12, 2018   A) Bench press: Add 2-4% to last weeks top set of 2 reps then -10% for 2 reps 4-5 sets Pause the first rep of every set B) Close grip bench press: 3 reps 4 sets (RPE 8-9) C) Front squat: Work up to a maximum single then down sets at -10% for 2 reps 3 sets D) Accessory: Alternating DB press 10 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday June 13, 2018

  A) Power snatch : (90%/1)x3 based on best power   B) Power clean + jerk: (90%/1+1)x3 based on best power   C) Deadlift competition stance: 85% of last weeks top set of 2 reps for 3 singles D) Accessory: Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday June 15, 2018   A) Snatch: 5 singles working up from 90% B) Clean + jerk: 5 singles working up from 90% C) Back squat: Work up to an opening squat. 3-4 total singles at or above 85% NO MISSING Start at about 90% of your 2rm from last week and add weight until you hit an opening number for the test/comp next week. This should be about (RPE 8.5) D) Accessory: Barbell row 6 reps 4 sets   Saturday June 16, 2018  

A) Box jump : 5 reps 3 sets to a high box B) Bench press: Use 90% of Tuesdays top set for 3 reps 4 sets C) Accessory: DB bench press 10 reps 4 sets DB shoulder press 8 reps 3 sets Curls 10 reps 3 sets DB rows 10-12 reps 4 sets Band pull aparts 50 total reps

Monday June 18, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch: (85%/1)x3 C) Clean + jerk: (85%/1+1)x3 D) Back squat: Work up to an opening squat. 3-4 total singles at or above 85% NO MISSING   Start at about 90% of your 2rm from last week and add weight until you hit an opening number for the test/comp next week. This should be about (RPE 8.5)   Tuesday June 19, 2018   A) Bench press: 70% of last weeks top set of bech press for 2 reps 3 sets B) Accessory: Alternating DB press 10 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday June 20, 2018  

A) Power snatch : (75%/1)x3 based on best power snatch   B) Power clean + jerk: (75%/1+1)x3 based on best power clean   C) Deadlift competition stance: 40-50% of your best deadlift for 2 reps 4 sets   Friday June 22, 2018   A) Snatch: very light bar warmup or stretching B) Clean + jerk: very light bar warmup or stretching   Saturday June 23, 2018 Title: Supertotal test   A) Snatch: Take 4-7 warmup lifts before opening B) Clean + jerk: Take 4-6  warmup lifts before opening C) Squat: Take 3-5 warmup sets before opening D) Bench press: Take 4-5 warmup sets before opening E) Deadlift: Take 3-5 warmup sets before opening

Monday June 25, 2018   A) Power snatch: (85%/2)x4 B) Power clean: (85%/2)x4 C) Accessory : Back raise 10 reps 3-4 sets Russian twist Barbell row 6 reps 4 sets   Tuesday June 26, 2018   A) Back squat: 65% of 1RM squat 8 reps x 3 sets B) Bench press: 65% of 1RM squat 8 reps x 3 sets C) Abs: 10 reps 3 sets D) Back raise: 10 reps 3 sets   Wednesday June 27, 2018   A) Snatch from the blocks above the knee: (80%/2)x4

B) Jerk : (80%/2)x4 C) Deadlift: 65% of 1RM from test or competition 8 reps 3 sets D) Belt squat: 10 reps 3 sets E) Abs: 10 reps 3 sets   Friday June 29, 2018   A) Snatch + overhead squat: (85%/1+2)x4 B) Clean + jerk: (80-85%/3+1)x3-4 C) Accessory: single arm Kettle bell press from half kneeling position 8 reps 4 sets each side Pull-ups 20 reps total   Saturday June 30, 2018   A) Back squat: (70%/10)x3 B) Walking lunge : 20 steps 3 rounds C) Back raise : 10 reps 5 sets

Monday July  2, 2018   A) Snatch from the blocks above the knee:  (65-70%/3)x6 B) Bench Press: Work up to a conservative 10RM (RPE 7-7.5) then remove 8-12% of the weight from the bar and do, 10 reps 2 sets C) Dips: 8-10 reps 3 sets D) Belt squat: 10 reps 3 sets E) DB curls: 12 reps 3 sets   Tuesday July  3, 2018   A) Snatch grip press : 8 reps 3 sets B) DB side lateral : 10 reps 3 sets C) Reverse fly : 10 reps 3 sets D) Upright row: 8 reps 3 sets   Wednesday July  4, 2018   A) clean + Jerk from the hang below knees:  (65-70%/2+1)x5

B) Back squat: Work up to a conservative 10RM (RPE 7-8)  then remove 8-12% of the weight from the bar and do, 10 reps 2 sets C) Back raise: 10 reps 3 sets with weight   Friday July  6, 2018   A) snatch : 20 singles starting at 65%, increase in weight only if last 2-3 lifts were technically sound 1 minute rest B) Recommended 15 min rest: C) clean & jerk : 20 singles starting at 65%, increase in weight only if last 2-3 lifts were technically sound 1 minute rest D) DB Bench press: 12 reps 3 sets E) Hanging leg raise: 15 reps 3 sets   Saturday July  7, 2018   A) Snatch grip deadlift: Work up to a top set of 6 reps (RPE 7-7.5) then down sets at -10% for 5 reps 5 sets B) Bent over row: 10 reps 3 sets C) Walking lunge: 25 steps 3 rounds

HYPERTROPHY BLOCK 3 of 4 Monday July 16, 2018 A) Snatch from the blocks above the knee:  (65%/3)x2, 70%/3, 75%/3, then work up to a top single B) Bench Press: Add 2-4% to last weeks top set and do 1 set of 10 reps (RPE 10), then remove 8-12% of the weight from the bar and do, 8-10 reps 4 sets C) Dips: 8-10 reps 5 sets D) Belt squat: 10 reps 5 sets E) DB curls: 12 reps 5 sets  

Tuesday July 17, 2018 A) Snatch grip press : 8 reps 5 sets B) DB side lateral : 10-12 reps 5 sets C) Reverse fly : 10-12 reps 5 sets D) Upright row: 8-10 reps 4 sets E) Hanging leg raises: 15 reps 4 sets  

Wednesday July 18, 2018 A) Clean + jerk from the hang below knees:  (65%/3+2)x2, 70%/3+2, then work up to a top set of 3+2 B) Back squat: Add 2-4% to last weeks top set and do 1 set of 10 reps, then remove 8-12% of the weight from the bar and do, 8-10 reps 3 sets C) Back raise: 10 reps 5 sets with weight  

Friday July 20, 2018

A) Snatch : 15 singles starting at 75%, increase in weight only if last 2-3 lifts were technically sound 1 minute rest Recommended 15 min rest B) Clean & jerk : 15 singles starting at 75%, increase in weight only if last 2-3 lifts were technically sound 1 minute rest C) DB bench press : 10-12 reps 5 sets D) hanging leg raise: 15 reps 5 sets  

Saturday July 21, 2018 A) Snatch grip deadlift: Add 2-3% or 2-6kg to last weeks top set and do 1 set of 10 reps (RPE 10),, then remove 8-12% of the weight from the bar and do, 810 reps 2 sets B) Bent over row: 8-10 reps 5 sets C) Walking lunge: 35 steps 3 rounds

HYPERTROPHY BLOCK 4 of 4 Monday July 23, 2018 A) Snatch from the blocks above the knee:  (80-85%/1)x3 B) Bench press: 6 reps 4 sets (RPE 7), C) Dips: 8-10 reps 3 sets D) Belt squat: 10 reps 3 sets E) DB curls: 12 reps 3 sets

Tuesday July 24, 2018 A) Snatch grip press : 8-10 reps 4 sets B) DB side lateral : 10-12 reps 3 sets C) Reverse fly : 10-12 reps 3 sets D) Upright row: 8-10 reps 3 sets E) Hanging leg raises: 15 reps 2 sets

Wednesday July 25, 2018 A) Clean + jerk from the hang below knees:  (80-85%/1+1)x3 B) Back squat: 6 reps 4 sets  (RPE 7) C) Back raise: 10 reps 3 sets with weight

Friday July 27, 2018   A)Snatch : Work up to a top single at least 90% of your best,  then -10% for 2 reps 2 sets Recommended 15 min rest C) Clean & jerk : Work up to a top single at least 90% of your best,  then -10% for (1+1) reps 2 sets D) Hanging leg raise : 15 reps 3 sets

Saturday July 28, 2018 A) Snatch grip deadlift: 6 reps 2-3 sets  (RPE 7) B) Bent over row: 8-10 reps 4 sets C) Lunge: 20 steps total

STRENGTH BLOCK 1 OF 4 Monday July 30, 2018

A) Snatch + snatch from hang below the knee : (80%/1+1)x5 B) Bench Press: Work up to a top set of 6 reps at RPE 8  then down sets at  8-12% for 5-6 reps 3-4 sets C) Press (clean grip) : 8-10 reps 3 sets D) Front rack lunge:  6 reps each leg 3 sets E) barbell curls: 12 reps 3 sets Tuesday July 31, 2018

A) Drop snatch + sots press:  2+3 reps 4 sets B) Muscle snatch: 4 reps 4 sets C) DB side lateral: 10 reps 3 sets D) Reverse fly : 10 reps 3 sets E) Farmers walk: 40 feet 3 trips with heavy s Wednesday August  1, 2018

A) Clean pull + clean + front squat + Jerk :  (65-70%/1+1+1+1)x3 B) Back squat: Work up to a top set of 6 reps at RPE 8  then down sets at  8-12% for 5 reps 3-4 sets C) Kettlebell high pull: 10 reps 4 sets D) Back raise: 10 reps 3 sets with weight Friday August  3, 2018

  A)Snatch : (70%/3, 75%/2, 80%/1) x 2 times through 15 min rest B) Clean & jerk : (70%/3, 75%/2, 80%/1) x 2 times through C) DB Bench press: 10 reps 3 sets D) Twisting abs : 15 reps 3 sets

Saturday August  4, 2018

A) Deadlift (competition stance): Work up to a top set of 6 reps at RPE 8  then down sets at  8-12% for 5 reps 3 sets B) Bent over row: 8 reps 4 sets C) Jump into split: Go from a standing position with hands behind head, rise up on toes then land in a split position with a "hard landing" front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. hold for 3 seconds in split.  5 jumps 5 rounds D) Press from split: With a barbell start in the same split Position as the last exercise, front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. Press for 6 reps 4 sets E) Belt squat: 10 reps 3 sets

STRENGTH BLOCK 2 OF 4 Monday August  6, 2018

  A) Snatch + snatch from hang below the knee : (85%/1+1)x4 B) Bench Press: Add 2-3% over last weeks 6RM for a top set of 6 or (RPE 9), then down sets at  8-12% for 5-6 reps 4 sets C) Press (clean grip) : 8-10 reps 4 sets D) Front rack lunge:  6 reps each leg 4 sets E) Barbell curls: 12 reps 4 sets   Tuesday August  7, 2018

  A) Drop Snatch + sots press:  2+3 reps 4 sets B) Muscle snatch: 4 reps 4 sets C) DB side lateral: 10 reps 4 sets D) Reverse fly : 10 reps 4 sets E) Farmers walk: 40 feet 4 trips with heavy s   Wednesday August  8, 2018

  A) Clean pull + clean + front squat + Jerk :  (75-80%/1+1+1+1)x4 B) Back squat: Add 2-3% to last weeks top set of 6 at (RPE 9) , then down sets at 8-12% for 5-6 reps 3-4 sets C) Kettlebell high pull: 10 reps 5 sets D) Back raise: 10 reps 4 sets with weight   Friday August 10, 2018

  A) Snatch : (75%/3, 80%/2, 85%/1) x 2 times through B) Clean & jerk : (75%/3, 80%/2, 85%/1) x 2 times through C) DB Bench press: 10 reps 4 sets D) Twisting abs : 15 reps 4 sets

  Saturday August 11, 2018

  A) Deadlift (competition stance): Add 2-3% To last weeks top set of 6 or (RPE 9) then down sets at -8-12% for 5 reps 3 sets B) Bent over row: 8 reps 5 sets C) Jump into split: Go from a standing position with hands behind head, rise up on toes then land in a split position with a "hard landing" front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. hold for 3 seconds in split. 5 jumps 5 rounds D) Press from split: With a barbell start in the same split Position as the last exercise, front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. Press for 6 reps 4 sets E) Belt squat: 10 reps 3 sets

STRENGTH BLOCK 3 OF 4 Monday August 13, 2018

  A) Snatch + snatch from hang below the knee : (80%/1+1)x2, then continue up to a top set of 1+1 B) Bench press: Add 2-3% to last weeks top set of 6 reps for a top set of 6 or (RPE 10), then down sets at - 8-12% for, 5 reps 4-5 sets C) Press (clean grip) : 8-10 reps 4 sets D) Front rack lunge:  6 reps each leg 4 sets E) barbell curls: 12 reps 4 sets   Tuesday August 14, 2018

  A) Drop Snatch + sots press:  2+3 reps 4 sets B) Muscle snatch: 4 reps 4 sets C) DB side lateral: 10 reps 4 sets D) Reverse fly : 10 reps 4 sets E) Farmers walk: 40 feet 4 trips with heavy dumbbells   Wednesday August 15, 2018

  A) Clean pull + clean + front squat + Jerk :  (65-70%/1+1+1+1)x2 then continue up to a top set of this complex B) Back squat: Add 2-3% to last weeks top set of 6 reps for a top set of 6 or (RPE 10), then down sets at - 8-12% for, 5 reps 4-5 sets C) Kettle bell high pull: 10 reps 5 sets D) Back raise: 10 reps 4 sets with weight   Friday August 17, 2018

  A) Snatch : (80%/1, 85%/1, 90%/1) x 2 times through B) Clean & jerk : (80%/1, 85%/1, 90%/1) x 2 times through C) DB Bench press: 10 reps 4 sets

D) Twisting abs : 15 reps 4 sets   Saturday August 18, 2018

  A) Deadlift (competition stance): Add 2-3% to last weeks top set of 6 reps for a top set of 6 or (RPE 10), then down sets at - 8-12% for, 5 reps 3 sets B) Bent over row: 8 reps 5 sets C) Jump into split: Go from a standing position with hands behind head, rise up on toes then land in a split position with a "hard landing" front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. hold for 3 seconds in split. 5 jumps 5 rounds D) Press from split: With a barbell start in the same split Position as the last exercise, front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. Press for 6 reps 4 sets E) Belt squat: 10 reps 3 sets

STRENGTH BLOCK 4 OF 4 Monday August 20, 2018   A) Snatch + snatch from hang below the knee : (75%/1+1)x3 B) Bench Press: use 85% of last weeks top set of 6 for 4 reps 4 sets C) Press (clean grip) : 8-10 reps 5 sets D) Front rack lunge:  6 reps each leg 3 sets E) Barbell curls: 10 reps 4 sets  

Tuesday August 21, 2018   A) Drop Snatch + sots press:  2+3 reps 5 sets B) Muscle snatch + OHS: 3 + 3 reps 4 sets C) DB side lateral: 10 reps 4 sets D) Reverse fly : 10 reps 4 sets E) Farmers walk: 40 feet 4 trips with heavy dumbbells  

Wednesday August 22, 2018   A) Clean + Jerk :  (75%/2+2)x3 B) Back squat: use 85% of last weeks top set of 6 for 4 reps 4 sets C) Kettle bell high pull: 10 reps 3 sets D) Back raise: 10 reps 4 sets with weight  

Friday August 24, 2018   A) Snatch : Work up to a top single B)  15 min rest: C) Clean & jerk : Work up to a top single D) DB Bench press: 10 reps 2 sets E) Twisting abs : 10 reps 5 sets  

Saturday August 25, 2018   A) Deadlift (competition stance): use 85% of last weeks top set of 6 for 4 reps 4 sets B) Bent over row: 10 reps 3 sets C) Jump into split: Go from a standing position with hands behind head, rise up on toes then land in a split position with a "hard landing" front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. hold for 3 seconds in split.  5 jumps 5 rounds D) Press from split: With a barbell start in the same split Position as the last exercise, front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. Press for 6 reps 4 sets E) Belt squat: 10 reps 3 sets

PEAK BLOCK 1 OF 4 Monday August 27, 2018   A) Snatch : (85%/1)x5 B) Bench Press: Work up to a conservative 3RM (you should have enough energy for 1 more reps after 3 or start at 85% of your 1RM) then remove 8-12% of the weight from the bar and do, 3 reps 5 sets C) Press (clean grip) : 5 reps 4 sets D) Single leg squat:  5 reps each leg 5 sets E) Barbell curls: 10 reps 4 sets   Tuesday August 28, 2018   A) Drop Snatch + sots press:  2+3 reps 4 sets B) Muscle snatch: 2 reps 4 sets C) DB side lateral: 8 reps 4 sets D) Single are DB rows: 8 reps 5 sets E) Single leg squat: 5 reps each leg 5 sets Wednesday August 29, 2018   A) Clean + Jerk : (85%/1+1)x5 B) Back squat: Work up to a conservative 3RM (you should have enough energy for 1 more reps after 3 or start at 65-70% of your 1RM) then remove 8-12% of the weight from the bar and do, 3 reps 5 sets C) Back raise: 10 reps 5 sets with weight D) Dumbbell or Kettlebell RDL: 10 reps 5 sets   Friday August 31, 2018   A) Snatch : 70%/2, 80%/2, 85%/1, (90%/1)x3 15 min rest: B) clean & jerk : 70%/1+1, 80%/1+1, 85%/1+1, (90%/1+1)x3

C) DB flys: 10 reps 5 sets D) Twisting abs : 10 reps 5 sets   Saturday September  1, 2018   A) Deadlift (competition stance): Work up to a conservative 3RM (you should have enough energy for 1 more reps after 3 or start at 85-90% of your 1RM) then remove 8-12% of the weight from the bar and do, 3 reps 2 sets B) Bent over row: 5 reps 4 sets

PEAK BLOCK 2 OF 4 Monday September  3, 2018   A) Snatch : (85%/2)x3 B) Bench Press: Add 2-3% to last weeks 3RM then remove 8-12% of the weight from the bar and do, 3 reps 5 sets C) Press (clean grip) : 5 reps 4 sets D) Single leg squat:  5 reps each leg 3 sets E) Barbell curls: 10 reps 3 sets   Tuesday September  4, 2018   A) Drop Snatch + sots press:  2+2 reps 4 sets B) Muscle snatch: 1 reps 5 sets C) DB side lateral: 8 reps 3 sets D) Single are DB rows: 8 reps 3 sets E) Single leg squat: 5 reps each leg 4 sets   Wednesday September  5, 2018   A) Clean + Jerk : (85%/1+2)x3 B) Back squat: Add 2-3% to last weeks 3RM then remove 8-12% of the weight from the bar and do, 3 reps 5 sets C) Back raise: 10 reps 3 sets with weight D) Dumbbell or Kettlebell RDL: 10 reps 4 sets   Friday September  7, 2018   A) Snatch : 70%/2, 80%/2, continue up to a maximum single B) Clean & jerk : 70%/1+1, 80%/1+1, continue up to a maximum single C) DB flys: 8 reps 3 sets D) Twisting abs : 8 reps 3 sets  

Saturday September  8, 2018   A) Deadlift (competition stance): Add 2-3% to last weeks 3RM  then remove 8-12% of the weight from the bar and do, 3 reps 2 sets B) Bent over row: 5 reps 4 sets C) Belt squat: 8 reps 4 sets D) Press from split: With a barbell start in the same split Position as the last exercise, front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. Press for 6 reps 4 sets

PEAK BLOCK 3 OF 4 Monday September 10, 2018   A) Snatch : (85%/1)x3 B) Bench Press: Add 2-3% to last weeks 3RM then remove 8-12% of the weight from the bar and do, 3 reps 5 sets C) Press (clean grip) : 5 reps 3 sets D) Single leg squat:  5 reps each leg 3 sets E) Barbell curls: 8 reps 3 sets   Tuesday September 11, 2018   A) Drop Snatch + sots press:  1+2 reps 4 sets B) Muscle snatch: 1 reps 5 sets C) DB side lateral: 8 reps 2 sets D) Single are DB rows: 8 reps 2 sets E) Single leg squat: 5 reps each leg 3 sets   Wednesday September 12, 2018   A) Clean + Jerk : (85%/1+1)x3 B) Back squat: Add 2-3% to last weeks 3RM then remove 8-12% of the weight from the bar and do, 3 reps 5 sets C) Back raise: 10 reps 3 sets with weight D) Dumbbell or Kettlebell RDL: 10 reps 4 sets   Friday September 14, 2018   A) Snatch : 70%/2, 80%/2, continue up to a top single B) Clean & jerk : 70%/1+1, 80%/1+1, continue up to a top single D) DB flys: 8 reps 3 sets E) Twisting abs : 8 reps 3 sets   Saturday September 15, 2018   A) Deadlift (competition stance): Add 2-3% to last weeks 3RM  then remove 8-12% of the weight from the bar and do, 3 reps 2 sets B) Bent over row: 5 reps 4 sets C) Belt squat: 8 reps 3 sets D) Press from split: With a barbell start in the same split Position as the last exercise, front shin perpendicular to the ground, back leg bent with 50/50 weight distribution. Press for 6 reps 3 sets

PEAK BLOCK 4 OF 4 Monday September 17, 2018   A) Snatch : (80%/1)x2 B) Bench Press: work up to 90% of last weeks 3RM then remove for 3 reps 3 sets C) press (clean grip) : 5 reps 3 sets D) Single leg squat:  5 reps each leg 2 sets   Tuesday September 18, 2018   A) clean + Jerk : (80%/1+1)x5 B) Back squat: 90% of last weeks  3RM  for  3 reps 3 sets C) Back raise: 10 reps 3 sets with weight

Wednesday September 19, 2018   A) Drop Snatch + sots press:  2+2 reps 3 sets B) Muscle snatch: up to maximum single C) DB side lateral: 8 reps 2 sets D) Single arm DB rows: 8 reps 2 sets E) Single leg squat: 5 reps each leg 4 sets   Friday September 21, 2018 Test all Olympic lifts   Saturday September 22, 2018 Test all 3 power lifts

HYPERTROPHY BLOCK 1 OF 4 Monday September 24, 2018   A) Snatch with no contact no feet + OHS: (60-65%/3+3)x4 B) Clean + Jerk: (80-85%/1+1)x3-4 C) Bent over row: 12 reps 2-3 sets D) Seated box jumps: 5 reps 4 sets E) Do all for 10 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday September 25, 2018   A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on the drop snatch use a very light weight B) Bench press: 55%/6, (65%/8)x3 C) Back squat: 55%/6, (65%/6)x4 with slow eccentric on first 2 reps (5 count to bottom) D) Overhead med ball throw: 10 throws (throw the ball overhead BEHIND you)   Wednesday September 26, 2018   A) Snatch: (80-85%/1)x5 B) Clean with no contact + power jerk: (65-70%/3+1)x4 C) Medium grip deadlift: (65-70%/5)x3 (grip should be halfway between snatch and clean), percentage based on best deadlift D) Clean grip shrugs: 10 reps 2 sets (use top weight from clean pull) E) Hanging leg raise: 10-12 reps 2-3 sets   Friday September 28, 2018   A) Snatch balance: 5 reps 2 sets B) Snatch from blocks above the knee: (80%/2)x5 C) Front squat: Work up to a top set of 5 with a pause on the first rep, Then reduce the weight by 10-15% for 5 reps 1-2 sets

D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 6-8 feet away) E) Broad jump: 3 reps 4 sets   Saturday September 29, 2018   A) Clean + Jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1 (80%/1+2)x5, or (80%/2+1)x5 B) Snatch pull with 3 stops : 85%/4, (90%/3)x3 1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up, quads doing most of the work. 2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above the bar, not behind it. The low back should be doing most of the work. 3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly forward. C) Bench press: (80%/3)x5 D) Belt squat : 10 reps 2-3 sets E) Do all for 10 reps 3-4 sets: Curls, pushups, DB rows

HYPERTROPHY BLOCK 2 OF 4 Monday October  1, 2018   A) Snatch with no contact no feet + OHS: (65-70%/3+3)x4 B) Clean + jerk: (85%/1+1,1+1)x3 (this is done as two C&J in a row) C) Seated box jumps: 5 reps 5 sets D) Bent over row: 12 reps 2-3 sets E) do all for 8 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday October  2, 2018   A) Drop snatch + sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on the drop snatch use a light weight B) Bench press: 60%/6, (70%/6)x4 C) Back squat: 60%/6, (70%/5)x3 with a slow eccentric on first 2 reps (5 count to get to bottom) D) Med ball throw: 10 throws (throw the ball overhead BEHIND you)   Wednesday October  3, 2018   A) Snatch: (80-85%/1)x5 B) Clean with no contact +  power jerk: (70-75%/3+1)x4 C) Medium deadlift: (70%/5)x4 (grip should be halfway between snatch and clean), percentage based on best deadlift D) Clean grip shrug: 10 reps 3 sets (use top weight from clean pull) E) Hanging leg raise: 10-12 reps 2-3 sets   Friday October  5, 2018   A) Snatch balance: 5 reps 2 sets B) Snatch from blocks above the knee: (80%/2)x3, then continue up to a top double C) Front squat: Work up to 2-3% higher than last weeks top set of 5 with a pause

on the first rep, then reduce the weight by 10-15% for 5 reps 2-3 sets D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 6-8 feet away) E) Broad jump: 3 reps 4 sets   Saturday October  6, 2018   A) clean + jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2, if your clean is weaker do 2+1  (80%/1+2)x2, or (80%/2+1)x2 then continue up to a top set of the same variation. B) Snatch pull with 3 stops : 85%/4, (90%/3)x4 1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up, quads doing most of the work. 2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above the bar, not behind it. The low back should be doing most of the work. 3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly forward. C) Bench press: (80%/4)x4 D) Belt squat: 10 reps 3-4 sets E) Do all for 10 reps 3 sets: Curls, pushups, DB rows

HYPERTROPHY BLOCK 3 OF 4 Monday October  8, 2018   A) Snatch with no contact no feet + OHS: (75%/2+2)x2 then continue up to a top set of 2+2 B) Clean + Jerk: (90%/1+1)x3-5 C) Bent over row: 12 reps 2-3 sets D) Seated box jumps: 6 reps 5 sets E) Do all for 10 reps 4 sets: DB press, DB curls, DB tricep extension   Tuesday October  9, 2018   A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2-3 sets No foot movement on the drop snatch use a light weight B) Bench press: 65%/6, (75%/5)x6 C) Back squat: 65%/6, (75%/4)x4 with a slow eccentric on first 2 reps (5 count to get to bottom) D) med ball throw: 10 throws (throw the ball overhead BEHIND you)   Wednesday October 10, 2018   A) Snatch: (85-90%/1)x4-5 B) Clean with no contact +  power jerk: (75-80%/3+1)x2 then work up to a top set of 3+1   C) Medium grip pull to the hip: (70-75%/5)x5 (grip should be halfway between snatch and clean), percentage based on best deadlift D) Clean grip shrug: 10 reps 3 sets (use top weight from clean pull) E) Hanging leg raise: 10-12 reps 4 sets   Friday October 12, 2018   A) Snatch balance: 5 reps 2 sets B) Snatch from blocks above the knee: (85%/1)x3, then continue up to a top single

C) Front squat: Work up to 2-3% higher than last weeks top set of 5 with a pause on the first rep, Then reduce the weight by 10-15% for 5 reps 2-3 sets D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 6-8 feet away) E) Broad jump: 3 reps 4 sets   Saturday October 13, 2018   A) Clean + jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1 (85%/1+2)x3, or (85%/2+1)x3 B) Snatch pull with 3 stops : 85%/4, (90%/3)x4 1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up, quads doing most of the work. 2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above the bar, not behind it. The low back should be doing most of the work. 3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly forward. C) Bench press: (80%/5)x4 D) Belt squat: 10 reps 3-4 sets E) Do all for 10 reps 5 sets: Curls, pushups, DB rows

HYPERTROPHY BLOCK 4 OF 4 Monday October 15, 2018   A) Snatch with no contact no feet + OHS: (75%/2+2)x2 B) Clean + Jerk: (80%/1+1)x3 C) Bent over row: 12 reps 2 sets D) Seated box jumps: 6 reps 4 sets E) Do all for 10 reps 3 sets: DB press, DB curls, DB tricep extension   Tuesday October 16, 2018   A) Drop snatch + Sots press + OHS: 3 + 3 + 3 reps 2 sets No foot movement on the drop snatch use a light weight B) Bench press: 65%/2, 75%/2, (80%/2)x3 C) Back squat: 65%/6, 75%/3, (80%/2)x4 D) Med ball throw: 6 throws (throw the ball overhead BEHIND you)   Wednesday October 17, 2018   A) Snatch: (80%/1)x4 B) Clean with no contact +  power jerk: (75-80%/2+1)x2 C) Medium grip pull to the hip: (80%/3)x3 (grip should be halfway between snatch and clean), percentage based on best deadlift D) Clean grip shrug: 10 reps 3 sets (use top weight from clean pull) E) Hanging leg raise: 10-12 reps 4 sets   Friday October 19, 2018   A) Snatch balance: 5 reps 2 sets B) Snatch from blocks above the knee: (85%/1)x3 C) Front squat: use 85% of last weeks top set for 4 reps 4 sets D) Med ball throw (sideways): 6 reps each side 2 rounds (throw the ball into a wall that is 6-8 feet away) E) Broad jump: 3 reps 4 sets   Saturday October 20, 2018   A) Clean + jerk: (80%/1+1)x4 B) Snatch pull with 3 stops : (80%/2)x3 1. 1" off the floor. Bodyweight should be on mid foot, low back set tight, chin up, quads doing most of the work. 2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above the bar, not behind it. The low back should be doing most of the work. 3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly forward. C) Bench press: (75%/4)x4 D) Belt squat:10 reps 2 sets

E) Do all for 10 reps 4 sets: Curls, pushups, DB rows

STRENGTH BLOCK 1 OF 4 Monday October  22, 2018   A) Snatch with no contact no feet : (70%/2)x3-4 B) Clean + front squat + Jerk: (75%/1+1+1)x3-4 C) Seated box jumps: 5 reps 4 sets D) Do all for 8-10 reps 3 sets: Pull-ups Dips or tricep extension Band pull apart: 1 set equals both grips for 10 reps -supinated grip -pronated grip   Tuesday October  23, 2018   A) Overhead med ball throw: 10 throws (throw the ball overhead BEHIND you) B) Snatch balance + OHS : 2 + 3 reps 3 sets increasing in weight each set C) Bench press: 55%/6, (75%/6)x3 D) Back squat: 55%/6, (75%/6)x3 with a pause on the first rep of the set/(2 seconds)   Wednesday October 24, 2018   A) Snatch from the blocks above the knee: (70%/2)x4 B) Clean from the blocks above the knee + jerk:  (70%/2+1)x3 C) Clean deadlift : (100%/3)x3 based on best clean D) Clean grip shrugs: 8-10 reps 2 sets (use top weight from clean deadlift) E) Hanging leg raise: 10-12 reps 2-3 sets   Friday October 26, 2018   A) Drop snatch : 2 reps 3 sets B) Snatch: (80%/2)x5 C) Front squat: Work up to a top set of 3 @ RPE 8, Then reduce the weight by 10-

15% for 3 reps 2 sets D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 6-8 feet away) E) Broad jump: 3 reps 4 sets   Saturday October 27, 2018   A) Clean + jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1 (85%/1+2)x3, or (85%/2+1)x3 B) Snatch deadlift to the knee: (90%/3)x4 C) Belt squat: 10 reps 4 sets D) Do all for 10-12 reps 3 sets: DB bench press Chest supported rows Band pull apart: 1 set equals both grips for 10 reps -supinated grip -pronated grip

STRENGTH BLOCK 1 OF 4 Monday October  22, 2018   A) Snatch with no contact no feet : (70%/2)x3-4 B) Clean + front squat + Jerk: (75%/1+1+1)x3-4 C) Seated box jumps: 5 reps 4 sets D) Do all for 8-10 reps 3 sets: Pull-ups Dips or tricep extension Band pull apart: 1 set equals both grips for 10 reps -supinated grip -pronated grip   Tuesday October  23, 2018   A) Overhead med ball throw: 10 throws (throw the ball overhead BEHIND you) B) Snatch balance + OHS : 2 + 3 reps 3 sets increasing in weight each set C) Bench press: 55%/6, (75%/6)x3 D) Back squat: 55%/6, (75%/6)x3 with a pause on the first rep of the set/(2 seconds)   Wednesday October 24, 2018   A) Snatch from the blocks above the knee: (70%/2)x4 B) Clean from the blocks above the knee + jerk:  (70%/2+1)x3 C) Clean deadlift : (100%/3)x3 based on best clean D) Clean grip shrugs: 8-10 reps 2 sets (use top weight from clean deadlift) E) Hanging leg raise: 10-12 reps 2-3 sets   Friday October 26, 2018   A) Drop snatch : 2 reps 3 sets B) Snatch: (80%/2)x5 C) Front squat: Work up to a top set of 3 @ RPE 8, Then reduce the weight by 10-

15% for 3 reps 2 sets D) Med ball throw (sideways): 6 reps each side 3 rounds (throw the ball into a wall that is 6-8 feet away) E) Broad jump: 3 reps 4 sets   Saturday October 27, 2018   A) Clean + jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1 (85%/1+2)x3, or (85%/2+1)x3 B) Snatch deadlift to the knee: (90%/3)x4 C) Belt squat: 10 reps 4 sets D) Do all for 10-12 reps 3 sets: DB bench press Chest supported rows Band pull apart: 1 set equals both grips for 10 reps -supinated grip -pronated grip

STRENGTH BLOCK 2 OF 4 Monday October 29, 2018   A) Snatch with no contact no feet : (70%/2)x4 add weight each set B) Clean + Front squat + Jerk: (70%/1+1+1)x2 add weight each set C) Seated box jumps: 5 reps 4 sets D) Do all for 8-10 reps 4 sets: Pull-ups Dips or tricep extension Band pull apart: 1 set equals both grips for 10 reps -supinated grip -pronated grip   Tuesday October 30, 2018   A) Overhead med ball throw: 12 throws (throw the ball overhead BEHIND you) B) Snatch balance: work up to a top set of 3 reps then -10% for 3 reps 2 sets C) Bench press: (75%/6)x4 D) Back squat: (75%/6)x4 with a pause on the first rep of the set   Wednesday October 31, 2018   A) Snatch from the blocks above the knee: (75%/2)x3-4 B) Clean from the blocks above the knee + jerk:  (75%/2+1)x3 C) Clean deadlift : (105%/3)x3 based on best clean D) Clean grip shrugs: 8-10 reps 2 sets (use top weight from clean deadlift) E) Hanging leg raise: 10-12 reps 2-3 sets   Friday November 2, 2018   A) Drop snatch : 2 reps 3 sets B) Snatch: (80%/2)x5 work up in weight each set C) Front squat: Add 2-4% to last weeks top set of 3, Then reduce the weight by 1015% for 3 reps 2 sets

D) Med ball throw (sideways): 8 reps each side 3 rounds (throw the ball into a wall that is 6-8 feet away) E) Broad jump: 3 reps 4 sets   Saturday November 3, 2018   A) Clean + jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1 (75%/1+2)x4, or (75%/2+1)x4 B) Snatch deadlift to the knee: (95%/3)x4 C) Belt squat :10-12 reps 4 sets D) Do all for 10-12 reps 4 sets: DB bench press Chest supported rows Band pull apart: 1 set equals both grips for 10 reps -supinated grip -pronated grip

STRENGTH BLOCK 3 OF 4 Monday November 5, 2018   A) Snatch with no contact no feet: (70%/2)x2 then work up to a top set of 2 B) Clean + Front squat + Jerk: (70%/1+1+1)x2 work up to a top set of 1+1+1 C) Bent over row: 10 reps 4 sets D) Seated box jumps: 5 reps 4 sets E) Do all for 8-10 reps 5 sets: Pull-ups Dips or tricep extension Band pull apart: 1 set equals both grips for 10 reps -supinated grip -pronated grip   Tuesday November 6, 2018   A) Overhead med ball throw: 12 throws (throw the ball overhead BEHIND you) B) Snatch balance: work up to a top set of 3 reps then -10% for 3 reps 2 sets C) Bench press: work up to a top set of 5 @RPE 9 reps then -15% for down sets 5 reps 3 sets D) Back squat: work up to a top set of 5 @RPE 9 reps then -15% for down sets 5 reps 3 sets   Wednesday November 7, 2018   A) Snatch from the blocks above the knee: (80%/1)x5 B) Clean from the blocks above the knee + jerk:  (80%/1+1)x5 C) Clean deadlift: (110%/3)x3 D) Clean grip shrugs: 8-10 reps 2 sets (use top weight from clean deadlift) E) Hanging leg raise: 10-12 reps 2-3 sets   Friday November 9, 2018   A) Drop snatch : 2 reps 3 sets

B) Snatch: work up to a maximum double C) Front squat: Add 2-4% to last weeks top set of 3, Then reduce the weight by 1015% for 3 reps 2 sets D) Med ball throw (sideways): 8 reps each side 3 rounds (throw the ball into a wall that is 6-8 feet away) E) Broad jump: 3 reps 4 sets   Saturday November 10, 2018   A) Clean + Jerk: Choose the variation that is harder for you. If your jerk is weaker do 1+2 if your clean is weaker do 2+1 work up to a maximum set of the chosen variation B) Snatch deadlift to the knee: (100%/3)x4 C) Belt squat: 10 reps 5 sets D) Do all for 10-12 reps 5 sets: DB bench press Chest supported rows Band pull apart: 1 set equals both grips for 10 reps -supinated grip -pronated grip

STRENGTH BLOCK 4 OF 4 Monday November 12, 2018   A) Snatch with no contact no feet: (70-75%/1)x5 B) Clean + jerk: (70-75%/1+1+1)x5 C) Bent over row: 8 reps 4 sets D) Seated box jumps: 5 reps 4 sets E) Do all for 8-10 reps 6 sets: Pull-ups Dips or tricep extension Band pull apart: 1 set equals both grips for 10 reps -supinated grip -pronated grip   Tuesday November 13, 2018   A) Overhead med ball throw: 12 throws (throw the ball overhead BEHIND you) B) Snatch balance: 80% of last weeks top weight for 2 reps 3 sets C) Bench press: use 90% of last weeks top set for 3 reps 5 sets D) Back squat: use 90% of last weeks top set for 3 reps 5 sets   Wednesday November 14, 2018   A) Snatch from the blocks above the knee: (75%/1)x5 B) Clean from the blocks above the knee + jerk:  (75%/1+1)x5 C) Clean deadlift: (90%/3)x3 D) Clean grip shrugs: 8-10 reps 2 sets (use top weight from clean deadlift) E) Hanging leg raise: 10-12 reps 2-3 sets   Friday November 16, 2018   A) Drop snatch : 2 reps 3 sets B) Snatch: 6 singles at 80% C) Front squat: work up to a top single @RPE 9 then -10% for 2 reps 3 sets D) Med ball throw (sideways): 8 reps each side 3 rounds (throw the ball into a wall

that is 6-8 feet away) E) Broad jump: 3 reps 4 sets   Saturday November 17, 2018   A) Clean + Jerk: 6 sets of 1+1 at 80% B) Snatch deadlift to the knee: (90%/3)x4 C) Belt squat: 10 reps 2-3 sets D) Do all for 10-12 reps 6 sets: DB bench press Chest supported rows Band pull apart: 1 set equals both grips for 10 reps -supinated grip -pronated grip

PEAK BLOCK 1 OF 4 Monday November 19, 2018   A) Single leg box jump: 5 reps 3 sets B) Snatch: (85-90%/1)x5 C) Clean + jerk: (85-90%/1+1)x5 D) Front squat: work up to a top double with a pause on the first rep (RPE 8) then -10% for 2 reps 4 sets E) Accessory: Back raise 8 reps 4 sets Plank 3 minutes Barbell row 6 reps 6 sets   Tuesday November 20, 2018   A) Bench press: work up to a top set of 3 reps (RPE 8) then -10% for 3 reps 5 sets Pause the first rep of every set B) Close grip bench press: 5 reps 4 sets (RPE 7-8) C) Accessory: Alternating DB press 8 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday November 21, 2018   A) Power snatch + snatch from hang above knee: (90%/1)x3 based on best power snatch B) Power clean + jerk: (90%/1+1)x3 based on best power clean C) Deadlift competition stance: work up to a top set of 3 reps (RPE 8) then down sets at -10% for 3 reps 3 sets D) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday November 23, 2018   A) Snatch: 6 singles between 80-85% B) Clean + jerk: 6 singles between 80-85% C) Back squat: Work up to a top set of 3 reps with a pause on the first rep then -10% for 3 reps 5 sets D) Accessory: Single arm Kettle-bell press from half kneeling position 5 reps 4 sets each side Barbell row 6 reps 4 sets Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.   Saturday November 24, 2018   A) Box jump : 5 reps 3 sets to a high box

B) Bench press: Use 90% of Tuesdays top set for 3 reps 5-6 sets C) Accessory: DB bench press 10 reps 4 sets DB shoulder press 8 reps 3 sets Curls 10 reps 3 sets DB rows 10-12 reps 4 sets Band pull aparts 50 total reps

PEAK BLOCK 2 OF 4 Monday November 26, 2018   A) Single leg box jump: 5 reps 3 sets B) Snatch: (85%/1)x5 add weight each set working up to a top single C) Clean + jerk: (85-90%/1+1)x5 add weight each set working up to a top single D) Accessory: Back raise 8 reps 4 sets Plank 3 minutes Barbell row 6 reps 6 sets   Tuesday November 27, 2018   A) Bench press: Add 2-4% to last weeks top set of 3 reps then -10% for 3 reps 5 sets Pause the first rep of every set B) Close grip bench press: 5 reps 4 sets (RPE 8.5) C) Front squat: Add 2-4% to last weeks top double with a pause on the first rep then -10% for 2 reps 4 sets D) Accessory: Alternating DB press 8 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday November 28, 2018   A) Power snatch + snatch from hang above knee: (95%/1)x3 based on best power snatch B) Power clean + jerk: (95%/1+1)x3 based on best power clean C) Deadlift competition stance: Add 2-4% to last weeks top set of 3 reps then down sets at -10% for 3 reps 3 sets D) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets

  Friday November 30, 2018   A) Snatch: 5 singles working up to a top single for the day no more than 3 misses at any weight B) Clean + jerk: 5 singles working up to a top single for the day no more than 3 misses at any weight C) Back squat: Add 2-4% to last weeks top set of 3 reps with a pause on the first rep then -10% for 3 reps 4 sets D) Accessory: Single arm Kettle bell press from half kneeling position 5 reps 4 sets each side Barbell row 6 reps 4 sets Single arm carry 50 feet 4 trips DB in one hand avoid leaning.   Saturday December  1, 2018   A) Box jump : 5 reps 3 sets to a high box B) Bench press: Use 90% of Tuesdays top set for 3 reps 5 sets C) Accessory: DB bench press 10 reps 4 sets DB shoulder press 8 reps 3 sets Curls 10 reps 3 sets DB rows 10-12 reps 4 sets Band pull aparts 50 total reps

PEAK BLOCK 3 OF 4 Monday December  3, 2018   A) Single leg box jump: 5 reps 3 sets B) Snatch: (80-85%/1)x3-4 C) Clean + jerk: (80-85%/1+1)x3-4 D) Accessory: Back raise 6 reps 4 sets Plank 3 minutes Barbell row 6 reps 4 sets   Tuesday December  4, 2018   A) Bench press: Add 2-4% to last weeks top set of 3 reps then -10% for 3 reps 5 sets Pause the first rep of every set B) Close grip bench press: 5 reps 4 sets (RPE 9) C) Front squat: Add 2-4% to last weeks top double with NO pause on the first rep then -10% for 2 reps 3 sets D) Accessory: Alternating DB press 10 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday December  5, 2018   A) Power snatch + snatch from hang above knee: Work up to a maximum power snatch + hang snatch. The rule on powers is "if you have to ask, it wasn’t a power" B) Power clean + jerk: Work up to a maximum power clean + jerk  The rule on powers is "if you have to ask, it wasnt a power" C) Deadlift competition stance: Add 2-4% to last weeks top set FOR A SET OF 2 reps then down sets at -10% for 2 reps 3 sets D) Accessory: Back raise 8 reps 4 sets Plank 3 minutes total time

Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday December  7, 2018   A) Snatch: 5 singles between 80-90% B) Clean + jerk: 5 singles between 80-90% C) Back squat: Add 2-4% to last weks top set FOR 2 REPS reps with NO pause on the first rep then -10% for 3 reps 3 sets D) Accessory: Single arm Kettle bell press from half kneeling position 5 reps 4 sets each side Barbell row 6 reps 4 sets Single arm Carry 50 feet 4 trips DB in one hand avoid leaning.   Saturday December  8, 2018   A) Box jump : 5 reps 3 sets to a high box B) Bench press: Use 90% of Tuesdays top set for 3 reps 4 sets C) Accessory: DB bench press 10 reps 4 sets DB shoulder press 8 reps 3 sets Curls 10 reps 3 sets DB rows 10-12 reps 4 sets Band pull aparts 50 total reps

PEAK BLOCK 4 OF 4 Monday December 10, 2018   A) Single leg box jump: 5 reps 3 sets B) Snatch: (90%/1)x3 C) Clean + jerk: (90%/1+1)x3 D) Accessory: Back raise 6 reps 3 sets Plank 3 minutes Barbell row 6 reps 4 sets   Tuesday December 11, 2018   A) Bench press: Add 2-4% to last weeks top set of 2 reps then -10% for 2 reps 4-5 sets Pause the first rep of every set B) Close grip bench press: 3 reps 4 sets (RPE 8-9) C) Front squat: Work up to a maximum single then down sets at -10% for 2 reps 3 sets D) Accessory: Alternating DB press 10 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday December 12, 2018   A) Power snatch : (90%/1)x3 based on best power B) Power clean + jerk: (90%/1+1)x3 based on best power C) Deadlift competition stance: 85% of last weeks top set of 2 reps for 3 singles D) Accessory: Plank 3 minutes total time Pull-ups 20 total Chest supported row 10 reps 3 sets   Friday December 14, 2018  

A) Snatch: 5 singles working up from 90% B) Clean + jerk: 5 singles working up from 90% C) Back squat: Work up to an opening squat. 3-4 total singles at or above 85% NO MISSING Start at about 90% of your 2rm from last week and add weight until you hit an opening number for the test/comp next week. This should be about (RPE 8.5) D) Accessory: Barbell row 6 reps 4 sets   Saturday December 15, 2018   A) Box jump : 5 reps 3 sets to a high box B) Bench press: Use 90% of Tuesdays top set for 3 reps 4 sets C) Accessory: DB bench press 10 reps 4 sets DB shoulder press 8 reps 3 sets Curls 10 reps 3 sets DB rows 10-12 reps 4 sets Band pull aparts 50 total reps

TEST WEEK  Monday December 17, 2018   A) single leg box jump: 5 reps 3 sets B) Snatch: (85%/2)x2-3 C) Clean + jerk: (85%/1+1)x3 D) Back squat: 2 reps 4 sets @ RPE 6   Tuesday December 18, 2018   A) Bench press: 70% of last weeks top set of bench press for 2 reps 3 sets B) Accessory: Alternating DB press 10 reps each arm 4 sets Curls 10 reps 3-4 sets   Wednesday December 19, 2018   A) Power snatch : (75%/1)x3 based on best power snatch B) Power clean + jerk: (75%/1+1)x3 based on best power clean C) Deadlift competition stance: 40-50% of your best deadlift for 2 reps 4 sets   Friday December 21, 2018   A) Snatch: very light bar warmup or stretching B) Clean + jerk: very light bar warmup or stretching   Saturday December 22, 2018 Supertotal test day   A) Snatch: Take 4-7 warmup lifts and work up to a maximum B) Clean + jerk: Take 4-7 warmup lifts and work up to a maximum C) Squat: Take 3-5 warmup sets and work up to a maximum D) Bench press: Take 3-5 warmup sets and work up to a maximum E) Deadlift: Take 3-5 warmup sets and work up to a maximum

TRANSITION BLOCK 1 OF 2 Monday December 24, 2018   A) Drills: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds  3 rounds of Snatch RDL 5 reps Muscle snatch (no contact) 5 reps Overhead squat 5 reps Snatch with no contact no feet 5 reps  B) Box jumps: low height box for 15 reps 3 sets C) power snatch + overhead squat: (80-85%/1+2)x3 based on best power snatch D) Snatch deadlift: (95%/3)x3 E) Walking lunge: 10 reps 3-4 sets F) Supplementary all for 3 sets: Upright rows 10 reps Hanging leg raise 10 reps   Tuesday December 25, 2018   A) Drill: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds  3 rounds Clean RDL 5 reps Muscle clean (no contact) 5 reps Thruster 5 reps Power jerk 5 reps B) Med ball throw (backward): light med ball 12 reps 3 sets C) Power clean + push press: (80-85%/1+2)x3 Based on best power clean D) DB Bench press: 10-12 reps 4-5 sets E) Supplementary all for 3 sets: Back raise 10 reps Single leg glute bridge 10 reps each leg chest supported row 8 reps

Plank 2 minutes each side left right front back   Wednesday December 26, 2018   A) Snatch: (80%/2)x4 B) Clean + jerk: (80%/1+1)x4 C) Back squat with slow eccentric: (5 seconds down) 5 reps 4 sets at RPE 7 D) supplementary all for 3 sets: Single arm half kneeling press 6 reps Single arm DB row 15 reps V-ups 6 reps Dead bug 8 reps   Friday December 28, 2018   A) Drills: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds  3 rounds of Snatch RDL 5 reps Muscle snatch (no contact) 5 reps Overhead squat 5 reps Snatch with no contact no feet 5 reps  B) Bench press: 6 reps 4 sets @ RPE 6 C) Deadlift: 5 reps 3 sets @ RPE 6 D) Box jumps: low height box for 15 reps 3 sets E) Supplementary all for 4 sets: Glute bridge 10 reps Upright rows 10 reps Hanging leg raise 10 reps   Saturday December 29, 2018

  A) Drill: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds  3 rounds Clean RDL 5 reps Muscle clean (no contact) 5 reps Thruster 5 reps Power jerk 5 reps  B) Med ball throw (backward): light med ball 12 reps 3 sets C) Snatch with no hook grip and no feet: (60-65%/3)x4 D) Clean from the hang above the knee: (70%/3+2)x4 E) Front squat: 4 reps 5 sets @ RPE 6 F) Supplementary all for 3 sets: Back raise 10 reps Single leg squat 10 reps each leg chest supported row 8 reps Plank 2 minutes each side left right front back

TRANSITION BLOCK 2 OF 2

Monday December 31, 2018 A) Drills: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds 3 rounds of Snatch RDL 5 reps Muscle snatch (no contact) 5 reps Overhead squat 5 reps Snatch with no contact no feet 5 reps   B) Box jumps: low height box for 15 reps 4 sets C) power snatch + overhead squat: (80-85%/1+2)x4-5 based on best power snatch D) Snatch deadlift: (100%/3)x4 E) Walking lunge: 10 reps5 sets F) Supplementary all for 4 sets: Upright rows 10 reps Hanging leg raise 10 reps   Tuesday January  1, 2019 A) Drill: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds 3 rounds Clean RDL 5 reps Muscle clean (no contact) 5 reps Thruster 5 reps Power jerk 5 reps   B) Med ball throw (backward): light med ball 12 reps 3 sets C) Power clean + push press: (80-85%/1+2)x4-5 Based on best power clean D) DB Bench press: 10-12 reps 5-6 sets E) Supplementary all for 4 sets: Back raise 10 reps Single leg glute bridge 10 reps each leg chest supported row 8 reps

Plank 2 minutes each side left right front back   Wednesday January  2, 2019 A) Snatch: (80%/2)x5 B) Clean + jerk: (80%/1+1)x5 C) Back squat with slow eccentric: (5 seconds down) 5 reps 4 sets at RPE 8 D) supplementary all for 4 sets: Single arm half kneeling press 6 reps Single arm DB row 15 reps V-ups 8 reps Dead bug 10  reps   Friday January  4, 2019 A) Drills: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds 3 rounds of Snatch RDL 5 reps Muscle snatch (no contact) 5 reps Overhead squat 5 reps Snatch with no contact no feet 5 reps   B) Bench press: 6 reps 5 sets @ RPE 6-7 C) Deadlift: 5 reps 4 sets @ RPE 6-7 D) Box jumps: low height box for 15 reps 4 sets E) Supplementary all for 5 sets: Glute bridge 10 reps Upright rows 10 reps Hanging leg raise 10 reps

  Saturday January  5, 2019 A) Drill: All done with empty bar or very light weight as a circuit with 1 minute rest between rounds   3 rounds Clean RDL 5 reps Muscle clean (no contact) 5 reps Thruster 5 reps Power jerk 5 reps   B) Med ball throw (backward): light med ball 10 reps 4 sets C) Snatch with no hook grip and no feet: (70%/3)x4-6 D) Clean from the hang above the knee: (75%/3+2)x4-6 E) Front squat: 5 reps 5 sets @ RPE 6 F) Supplementary all for 4 sets: Back raise 10 reps Single leg squat 10 reps each leg chest supported row 8 reps Plank 2 minutes each side left right front back

ACCUMULATION 1 OF 5 Monday January  7, 2019   A) Box jump: 6 reps 4 sets B) Snatch from the blocks above the knee: 50%/3, 60%/3, 70%/3, (80%/3)x5-6 C) Clean: 50%/3, 60%/3, 70%/3, (80%/3)x4-5 D) Snatch pull (with slow eccentric 3 count): 80%/3, 90%/3, (100%/4)x4 E) Accessory all for 4 sets: Back raise 10 reps Russian twist 12-15 reps upright row 12-15 reps   Tuesday January  8, 2019   A) Back squat (based on max squat): 50%/5, 60%/4, (70%/6)x4 B) Bench Press: 50%/3, 60%/3, (70%/6)x4-5 C) Accessory all for 3-4 sets @ RPE 7: Close grip bench press 6 reps Incline DB bench press 8 reps   Wednesday January  9, 2019   A) Snatch: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x4

B) Snatch pull: 80%/3, 90%/3, 100%/3, (110%/2)x3 C) Front squat : 50%/4, 60%/4, (70%/3)x4 D) Jerk from rack: 50%/3, 60%/3, 70%/3, (80%/2)x5 E) Accessory all for 5 sets: snatch grip press 5 reps DB row 10 reps Plank:  30 seconds each position - front - left - right   Friday January 11, 2019   A) Box jump: 8 reps 3 sets B) Power snatch: 50%/3, 60%/3, (70%/2)x4 C) Clean from blocks below the knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x4 D) Clean pull from blocks below the knee: 90%/3, (100%/30x2, (110%/2)x3 E) Back squat: 50%/3, 60%/3, 70%/3, (80%/2)x4   Saturday January 12, 2019   A) Muscle snatch (no hook no contact): 50%/3, (55%/2)x2, (60%/1)x4 B) Deadlift: 50%/3, 60%/3,  (75%/3)x4 C) power jerk: 50%/3, 60%/3, 70%/3, (75%/2)x4 D) Accessory all for 4 sets: curls 10-12 reps

Dips 6-8 reps Seated press (bar in front) 6 reps

ACCUMULATION 3 OF 5 Monday January 21, 2019 A) box jumps: 8 reps 5 sets B) Snatch: 50%/3, 60%/3, 70%/3, (80%/3)x5 C) clean + hang clean below knee : 50%/1+2, 60%/1+2, 70%/1+2, (80%/1+2)x4 D) Clean pull : 80%/3, 90%/3, (100%/2)x2, (110%/1)x3 E) Good morning (based on snatch): 50%/4, 60%/4, (65%/4)x4 F) Accessory 4 sets: Single leg RDL 10 reps Hanging leg raise 12 reps

  Tuesday January 22, 2019 A) Front squat + Jerk: 50%/3+3, 60%/3+3, 70%/3+2, 75%/3+2, (80%3+1)x4 B) Back squat: 50%/5, 60%/4, 70%/3, (80%/3)x5 C) Bench Press: 50%/5, 60%/4, 70%/3, (75%/5)x4 D) Accessory all for 5-6 sets @ RPE 8: Close grip bench press 6 reps Incline DB press 5 reps

  Wednesday January 23, 2019 A) Snatch pull + hang snatch below the knee: 50%/2+3, 60%/2+3, 70%/2+2, (80%/1+2)x4 B) Snatch pull (with slow lowering 5 seconds): 80%/3, 90%/3, (100%/2)x2, (105%/1)x3 C) Accessory all for 4 sets: Sots press 6 reps

barbell curl 10 reps Bench dips 15 reps

  Friday January 25, 2019 A) Snatch from blocks below the knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/3)x3 B) Clean + Jerk: 50%/2+3, 60%/2+3, 70%/2+3, (80%/2+3)x4 C) clean pull from deficit: 70%/3, 80%/3, (90%/2)x2, (100%/1)x4 D) back squat: 50%/5, 60%/4, (70%/4)x4 E) Jerk from blocks: 50%/3, 60%/3, 70%/3, (75%/3)x4

  Saturday January 26, 2019 A) Box jumps: 10  reps 4 sets B) Power snatch: 50%/3, 60%/3,  (70%/2)x4 C) Deadlift: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x3 D) Accessory all for 4 sets: Snatch grip press 8 reps Dips 6 reps Back raise 10 reps Russian twist 10 reps

ACCUMULATION 4 OF 5 Monday January 28, 2019 A) Snatch from blocks below the knee: 50%/3, 60%/3, 70%/3, (80%/2)x2, 85%/1, (90%/1)x3, (80%/2)x2 B) Snatch pull from blocks: 90%/3, (100%/2)x2, (110%/1)x3 C) Power clean: 50%/3, 60%/3, (70%/2)x2, (75%/1)x4 D) Accessory all for 3 sets: Single leg RDL 8 reps hanging leg raise 10 reps

  Tuesday January 29, 2019 A) back squat: 50%/5, 60%/4, 70%/3, (80%/2)x4 B) jerk from blocks: 50%/3, 60%/3, 70%/3, (80%/2)x2, (85%/1)x4 C) Bench Press: 50%/5, 60%/4, 70%/3, (80%/3)x5 D) Accessory all for 4 sets @ RPE 7: Spotto press 8 reps Wide grip bench press 6 reps

  Wednesday January 30, 2019 A) box jumps: 6 reps 5 sets B) snatch: 50%/3, 60%/3, 70%/3, (80%/3)x4 C) clean pull: 80%/3, 90%/3, (100%/2)x2, (110%/1)x3 D) Front squat: 80%/3, 90%/3, (100%/3)x4, E) Accessory all for 5 sets: Sots press 5 reps

barbell curl 8 reps Bench dips 15 reps

  Friday February  1, 2019 A) snatch + hang snatch from below the knee: 50%/2+2, 60%/2+2, 70%/1+2, (80%/1+2)x4 B) Clean from blocks below the knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x4 C) clean pull from blocks below the knee: 90%/3, 100%/3, (110%/2)x2, (120%/1)x3 D) Back squat: 55%/5, 65%/4, (75%/5)x4 E) back raise: 8 reps 4 sets

  Saturday February  2, 2019 A) Box jump: 6 reps 4 sets B) power jerk: 50%/3, 60%/3, (70%/2)x4, C) Clean from the hang above the knee + power jerk: 50%/3, 60%/3, 70%/3, (75%/2)x4 D) Deadlift: 50%/3, 60%/3, 70%/3, (80%/3)x5 E) Accessory all for 4 sets : snatch grip press 6 reps Dips 5 reps Russian twist 8 reps

ACCUMULATION 5 OF 5 Monday February  4, 2019 A) Snatch: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x4 B) Clean + Jerk: 50%/2+3, 60%/2+3, 70%/2+3, (80%/2+3)x4 C) Clean pull: 80%/3, 90%/3, (100%/2)x2, (110%/1)x3 D) accessory all for 3 sets : Seated press (bar behind head) 6 reps DB RDL 8 reps

  Tuesday February  5, 2019 A) box jump: 4 reps 5 sets B) front squat + jerk: 50%/3+3, 60%/3+3, 70%/3+2, 75%/3+2, (80%/3+1)x4 C) Back squat: 55%/5, 65%/4, (75%/4)x4 D) Bench Press: 50%/5, 60%/4, 70%/3, (80%/2)x3, (85%/2)x4 E) accessory all for 5 sets @ RPE 8: Spoto press 8 reps wide grip bench press 6 reps

  Wednesday February  6, 2019 A) snatch pull + hang snatch from below knees: 50%/2+3, 60%/2+3, 70%/2+2, (80%/1+2)x2, (85%/1+1)x3 B) snatch pull: 80%/3, 90%/3, (100%/2)x2, (105%/1)x3 C) accessory all for 4 sets: dips 6 reps Pull-ups 5 reps

v ups 10 reps

  Friday February  8, 2019 A) snatch from blocks from below knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x2, (90%/1)x3 B) clean + hang clean: 50%/1+2, 60%/1+2, 70%/1+2, (80%/1+2)x3 C) clean pull from deficit: 70%/3, 80%/3, 90%/2)x2, (100%/1)x4 D) back squat: 50%/5, 60%/4, (70%/6)x6

  Saturday February  9, 2019 A) box jump: 4 reps 3 sets B) jerk from behind head: 50%/3, 60%/3, 70%/2, (75%/2)x4 C) Deadlift: 50%/3, (60%/3)x5 D) bench press: 50%/5, 60%/4, (70%/4)x5 E) accessory all for 5 sets: Snatch grip press 6 reps dips 5 reps DB curls 8 reps hanging leg raises 8 reps

INTENSIFICATION 1 OF 4 Monday February 11, 2019 A) snatch from blocks, below knees: 55%/3, 65%/3, 75%/3, (85%/3)x4 B) clean + jerk: 50%/2+2, 60%/2+2, 70%/2+2, 80%/2+2, 80%/1+1, (85%/1+1)x4 C) clean pull: 85%/3, 95%/3, (105%/2)x4 D) good mornings (based off snatch): 50%/4, 60%/4, (70%/4)x4 E) Accessory all for 5 sets: seated press (bar in front) 5 DB RDL 6 hanging leg raise 8 reps   Tuesday February 12, 2019 A) box jumps: 5 reps 3 sets B) Back squat: 50%/5, 60%/4, 70%/3, (80%/3)x2, (85%/2)x3 C) jerk from rack: 50%/3, 60%/3, 70%/3, (80%/2)x4 D) Accessory all for 4 @ RPE 9: spotto press 5 reps Wide grip bench press 5 reps   Wednesday February 13, 2019 A) snatch: 50%/3, 60%/3, 70%/3, (80%/2)x2, (90%/1)x3 B) snatch pulls: 80%/3, 90%/3, (100%/2)x2, (105%/1)x3 C) Front squat: 50%/4, 60%/4, (70%/2)x4 D) Accessory all for 4 sets: dips 5 reps Pull-ups 5 reps v ups 8 reps   Friday February 15, 2019

A) snatch pull + hang snatch from below knee: 50%/2+3, 60%/2+3, 70%/2+2, (80%/1+2)x4 B) clean from deficit: 50%/3, 60%/3, 70%/3, (80%/3)x4 C) clean pull from deficit: 80%/3, (90%/2)x2, (100%/1)x4 D) back squat: 55%/5, 65%/4, (70%/3)x6   Saturday February 16, 2019 A) box jumps : 4 reps 4 sets B) snatch from deficit: 50%/3, 60%/3, 70%/3, (75%/2)x4 C) jerk from behind head: 50%/3, 60%/3, 70%/3, (75%/3)x4 D) Deadlift : 50%/3, 60%/3, 70%/3, (80%/2)x2, (85%/2)x4 E) Bench Press: 50%/5, 60%/4, (70%/4)x4 F) Accessory all for 4 sets: dips 5 reps DB curls 8 reps

INTENSIFICATION 2 of 4 Monday February 11, 2019 A) snatch from blocks, below knees: 55%/3, 65%/3, 75%/3, (85%/3)x4 B) clean + jerk: 50%/2+2, 60%/2+2, 70%/2+2, 80%/2+2, 80%/1+1, (85%/1+1)x4 C) clean pull: 85%/3, 95%/3, (105%/2)x4 D) good mornings (based off snatch): 50%/4, 60%/4, (70%/4)x4 E) Accessory all for 5 sets: seated press (bar in front) 5 DB RDL 6 hanging leg raise 8 reps   Tuesday February 12, 2019 A) box jumps: 5 reps 3 sets B) Back squat: 50%/5, 60%/4, 70%/3, (80%/3)x2, (85%/2)x3 C) jerk from rack: 50%/3, 60%/3, 70%/3, (80%/2)x4 D) Accessory all for 4 @ RPE 9: spoto press 5 reps Wide grip bench press 5 reps   Wednesday February 13, 2019 A) snatch: 50%/3, 60%/3, 70%/3, (80%/2)x2, (90%/1)x3 B) snatch pulls: 80%/3, 90%/3, (100%/2)x2, (105%/1)x3 C) Front squat: 50%/4, 60%/4, (70%/2)x4 D) Accessory all for 4 sets: dips 5 reps Pull-ups 5 reps v ups 8 reps   Friday February 15, 2019 A) snatch pull + hang snatch from below knee: 50%/2+3, 60%/2+3, 70%/2+2, (80%/1+2)x4

B) clean from deficit: 50%/3, 60%/3, 70%/3, (80%/3)x4 C) clean pull from deficit: 80%/3, (90%/2)x2, (100%/1)x4 D) back squat: 55%/5, 65%/4, (70%/3)x6   Saturday February 16, 2019 A) box jumps : 4 reps 4 sets B) snatch from deficit: 50%/3, 60%/3, 70%/3, (75%/2)x4 C) jerk from behind head: 50%/3, 60%/3, 70%/3, (75%/3)x4 D) Deadlift : 50%/3, 60%/3, 70%/3, (80%/2)x2, (85%/2)x4 E) Bench Press: 50%/5, 60%/4, (70%/4)x4 F) Accessory all for 4 sets: dips 5 reps DB curls 8 reps

INTENSIFICATION 2 of 4 Monday February 18, 2019   A) Box Jumps: 5 reps 4 sets B) snatch from deficit: 50%/3, 60%/3, (70%/2)x2, (75%/1)x2,  (80%/1)x3 C) power clean from deficit + power jerk: 50%/3+3, 60%/3+3, 65%/2+3, (70%/1+2)x4 D) snatch pull: 80%/3, 90%/3, (100%/2)x4 E) accessory all for 3 sets: Sots press 5 reps seated good morning 6 reps   Tuesday February 19, 2019   A) Back squat: 50%/5, 60%/4, 70%/3, (80%/3)x5 B) jerk from behind head: 50%/3, 60%/3, 70%/3, (80%/2)x4 C) Bench Press: 50%/5, 60%/4, 70%/3, (85%/2)x4 D) Accessory all for 3 sets: Feet up bench press 5 reps DB press 6 reps   Wednesday February 20, 2019

  A) Box Jumps: 6 reps 4 sets B) snatch from blocks: 50%/3, 60%/3, 70%/3, (80%/3)x2, 90%/2, 95%/1, (100%/1)x2 C) clean pull: 80%/3, 90%/3, (100%/2)x2, (110%/1)x3 D) front squat: 70%/3, 80%/3, (90%/3)x4 E) Accessory all for 3 sets: Belt squat 8 reps Back raise 10 reps   Friday February 22, 2019   A) power snatch: 50%/3, 60%/3, (70%/2)x4 B) cleans: 50%/3, 60%/3, 70%/3, (80%/2)x4 C) clean pull from deficit: (80%/3)x2, 90%/2, (100%/1)x4 D) back squat: 50%/5, 60%/4, 70%/3, (80%/5)x5   Saturday February 23, 2019   A) Box Jumps : 5 reps 4 sets B) power snatch + OHS: 50%/3+3, 60%/3+3, (70%/2+3)x4 C) jerk from behind head: 50%/3, 60%/3, 70%/4 (75%/4)x4 D) Deadlift: 50%/3, (60%/4)x6 E) accessory all for 4 sets: Dips 5 reps

Barbell curls 6 reps hanging leg raises 8 reps

INTENSIFICATION 3 of 4 Monday February 25, 2019   A) snatch from blocks from below knees: 50%/3, 60%/3, 70%/3, 80%/3, (85%/2)x4 B) clean + jerk: 50%/3+3, 60%/3+3, 70%/3+3, (80%/2+2)x4 C) snatch pull from blocks: 80%/3 90%/3, (100%/3)x2,  (110%/2)x3 D) Accessory all for 4 sets: sots press 4 reps seated good morning 6 reps   Tuesday February 26, 2019   A) Box Jumps: 5 reps 4 sets B) back squat: 50%/5, (60%/3)x5 C) jerk from blocks: 70%/3, 80%/3, (90%/3)x4   Wednesday February 27, 2019   A) snatch from deficit: 50%/3, 60%/3, 70%/3, (80%/3)x2, 90%/2, 95%/1 (100%/1)x2

B) snatch pull: 50%/3, 60%/3, 70%/3, (80%/2)x4 C) front squat: 80%/3, 90%/3, (100%/2)x2, (110%/1)x3 D) accessory all for 2 sets: belt squats 10 reps back raise 12 reps   Friday March  1, 2019   A) power snatch: 50%/3, 60%/3, (70%/2)x4 B) cleans: 50%/3, 60%/3, 70%/3, (80%/2)x4 C) clean pull from deficit: 70%/3, 80%/3, 90%/2, (100%/1)x4 D) back squat: 50%/5, 60%/4, 70%/3, (80%/2)x5   Saturday March  2, 2019   A) box Jumps : 4 reps 4 sets B) power snatch + OHS: 50%/3+3, 60%/3+3, (70%/2+3)x4 C) jerk from behind head: 50%/4, 60%/4, 70%/4 (75%/4)x4 D) Deadlift: 50%/3, 60%/3, 70%/3, (80%/2)x2, (90%/1)x3 E) Bench Press: 50%/5, 60%/4, 70%/3, (80%/2)x5 F) accessory all for 3 reps: tricep extension 8 reps situps 10 reps

INTENSIFICATION 4 of 4 Monday March  4, 2019   A) Snatch: 50%/3, 60%/3, 70%/3, 80%/3, 85%/2, (90%/1)x3 B) Jerk from Rack: 50%/3, 60%/3, 70%/3, (80%/2)x4 C) Clean pull: 80%/3,  (90%/2)x2, (100%/1)x3 D) accessory all for 3 sets: back raise 8 reps v ups 8 reps   Tuesday March  5, 2019   A) Back squat: 60%/4, 70%/3, 80%/3, (85%/2)x4 B) Belt squat : 6 reps 5 sets C) back raise: 10 reps 3 sets D) Bench Press: 50%/5, (60%/4)x4   Wednesday March  6, 2019   A) Snatch from blocks below knee: 50%/3, 60%/3, 70%/3, (80%/3)x4

B) Clean + Jerk: 50%/2+3, 60%/2+3, 70%/2+2, 80%/1+1, 85%/1+1, (90%/1+1)x2 C) Snatch pull: 80%/3, 90%/3,95%/2, (100%/1)x3 D) Front squat: 75%/3, 85%/3, (95%/2)x4   Friday March  8, 2019   A) Snatch: 50%/3, 60%/3, 70%/3, (80%2)x2, (85%/1)x3 B) clean from blocks below knee: 50%/3, 60%/3, 70%/3, (80%/3)x2, (85%/2)x3 C) Clean pull from blocks below knee with pause above knee: 80%/2, (90%/2)x2, (100%/1)x3 D) Back squat: 50%/5, 60%/4, (80%/3)x2, (85%/1)x3   Saturday March  9, 2019   A) box jumps : 3 reps 5 sets B) Muscle snatch: 50%/3, (55%/2)x4 C) power Jerk: 50%/3, 60%/3, 70%/2, (75%/1)x4 D) Deadlift: 50%/3, 60%/3, 70%/3, (80%/3)x4 E) accessory all for 4 sets: Sots press 5 reps Situps 10 reps

PEAK 1 of 2 Monday March 11, 2019   A) Box jumps: 2 reps 4 sets B) Snatch: 50%/3, 60%/3, 70%/3, 80%/2, 90%/1, 95%/1, 100%/1, 105%/1 C) Clean + jerk: 50%/3+3, 60%/3+3, 70%/2+2, 80%/2+1, 90%/1+1, 95%/1+1, 100%/1+1, 105%/1+1 D) Snatch pull: 70%/3, 80%/3, (90%/2)x3   Tuesday March 12, 2019   A) Back squat: 50%/5, 60%/4, 70%/3, 80%/2, 85%/2, (90%/1)x3 B) Bench Press: 50%/5, 60%/4, (70%/2)x4 C) Back raise: 8 reps 3 sets   Wednesday March 13, 2019   A) Snatch from blocks below knee: 50%/3, 60%/3, 70%/3, (80%/2)x4 B) Clean pull from blocks below knee: 80%/3, (90%/2)x2, (100%/1)x3

C) Jerk from blocks: 50%/3, 60%/3, 70%/3, (80%/2)x4 D) Front squat: 70%/3, 80%/3, (90%/2)x4   Friday March 15, 2019   A) Snatch: 50%/3, 60%/3, 70%/3, (80%/2)x4 B) Clean and Jerk: 50%/2+2, 60%/2+2, 70%/2+2, (80%/1+1)x3 C) Snatch pull: 75%/2, 85%/2, (95%/1)x3   Saturday March 16, 2019   A) Back squat: 50%/5, 60%/4, 70%/3, (80%/2)x4

PEAK 2 OF 2 Monday March 18, 2019   A) Snatch: 50%/3, 60%/3, (70%/2)x2, (75%/1)x3 B) Clean + jerk: 50%/2+1, 60%/1+1, 70%/1+1, (75%/1+1)x3 C) Front squat: 70%/3, 80%/3, (90%/2)x3 D) Snatch pull: 70%/3, 80%/2, (85%/1)x2   Tuesday March 19, 2019   A) box jumps: 6 reps 3 sets B) Back raise: 6 reps 4 sets   Wednesday March 20, 2019   A) Snatch: 50%/3, (60%/2)x2, (70%/1)x3 B) Clean + Jerk: 50%/1+2, 60%/1+2, (70%/1+2)x3 C) Front squat: 70%/3, 80%/2, (85%/1)x3  

Friday/Saturday March 22/23, 2019 Competition/Test powerlifting and/or weightlifting