MONDAY
WARMUP
Run, row or lunge: 5 minutes
Plank Hold (regular, right, left) — :15 each x 4 rounds
Push-ups: 3×15 reps
FRONT SQUAT — WORK TO A MAX
*5 second pause ; NO BELT
SNATCHES
Week 1: High Hang Snatch — Work to a Single
Week 2: Snatch From Blocks –Work to a Double (as form allows*)
Week 3: Low Hang Snatch — Work to a Single
Week 4: Full Regular Snatch
*High Hang = bar sits in hip pocket ; Hang = anywhere above the knee
*Low Hang = below knee
*Full = catch below parallel (If you can’t do this, catch where you can and ride the bar down into a squat. If this messes with your technique DO NOT try to go to full depth)
**ALTERNATIVE TO OLY LIFTING**
Week 1: Standing Behind the Neck Press (close-grip): Work to a heavy set of 5 reps
Week 2: Standing Barbell Push Press (in front): Work to a Heavy set of 5 reps
Week 3: Standing Arnold Press: 5 sets of 12-15 reps HEAVY
Week 4: Standing Barbell Push Press (in front): Work to a Heavy Single
GPP — 5 SETS EACH
GHDs: 10-15 reps (Weighted if possible)
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar (Weighted if possible): 10-15 reps
Ab Wheels: 12-15 reps
SLED DRAG (FACE SLED)
400m continuous (pick the weight)
TUESDAY
WARMUP
Run, row or lunge: 5 minutes
Plank Hold (regular, right, left) — :15 each x 4 rounds
Push-ups: 3×15 reps
FRONT SQUAT — WORK TO A MAX
*5 second pause ; WITH BELT
BENCH PRESS — WORK TO A MAX ALL WEEKS
Week 1: Flat Bench | 1 Paused Rep + 1 Regular Rep Max
Week 2: Incline Bench | 1 Paused Rep + 1 Regular Rep Max
Week 3: Flat Bench | 1 Rep Max with Pause
Week 4: Incline Bench | 1 Rep Max with Pause
**Paused reps are HALFWAY DOWN point**
CHEST ACCESSORY — 4 SET TRI-SET
Regular or Ring Dips: 15 reps
DEEP DB Fly: 15 reps
Wide Push-ups: 20 reps
GPP — 5 SETS EACH
GHDs: 10-15 reps (Weighted if possible)
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar (Weighted if possible): 10-15 reps
Ab Wheels: 12-15 reps
SLED WALK (FACE AWAY FROM SLED)
1200-1600m (pick weight, try not to stop)
WEDNESDAY
WARMUP
Run, row or lunge: 5 minutes
Plank Hold (regular, right, left) — :15 each x 4 rounds
Push-ups: 3×15 reps
BACK SQUAT
*No Pause Max with Belt
CLEANS
Week 1: High Hang Clean — Work to a Single
Week 2: Clean From Blocks –Work to a Double (as form allows*)
Week 3: Low Hang Clean — Work to a Single
Week 4: Full Regular Clean
*High Hang = bar sits in hip pocket ; Hang = anywhere above the knee
*Low Hang = below knee
*Full = catch below parallel (If you can’t do this, catch where you can and ride the bar down into a squat. If this messes with your technique DO NOT try to go to full depth)
**ALTERNATIVE TO OLY LIFTING**
Weeks 1 & 3……….2 SET SUPERSET
2 Arm DB Farmer’s Carry: 400m
Heavy 1 Arm DB Rows: 15 reps each arm
Weeks 2 & 4……….3 SET SUPERSET
Dumbbell Split Squats: 10 reps each leg
Heavy V-Bar Pulldowns: 15 reps
**If you did the Olympic WL portion, do this if you have time
GPP — 5 SETS EACH
GHDs: 10-15 reps (Weighted if possible)
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar (Weighted if possible): 10-15 reps
Ab Wheels: 12-15 reps
WALKING LUNGES
800m (weighted if possible)
THURSDAY
WARMUP
Run, row or lunge: 5 minutes
Plank Hold (regular, right, left) — :15 each x 4 rounds
Push-ups: 3×15 reps
FRONT SQUAT
*1 Rep Max ; 1 second pause with belt
5 SET QUAD-SET
Incline Dumbbell Bench: 15 reps
Flat Dumbbell Bench: 15 reps
Dumbbell Pullovers: 15 reps
3 Way Dumbbell Rows (overhand, neutral, underhand): 8 reps each
DB Reverse Fly: 15 reps
CHEST BLOW0UT
100 Push-ups in as few sets as possible
GPP — 5 SETS EACH
GHDs: 10-15 reps (Weighted if possible)
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar (Weighted if possible): 10-15 reps
Ab Wheels: 12-15 reps
WALKING LUNGES
800m (weighted if possible)
FRIDAY
WARMUP
Run, row or lunge: 5 minutes
Plank Hold (regular, right, left) — :15 each x 4 rounds
Push-ups: 3×15 reps
6 SET SUPERSET
BOX BACK SQUAT: 3 reps at 50-60%
High Box Jump: 5 reps
6 SET SUPERSET
Band Deadlifts: 3 reps at 50-60%
DB Walking Lunges: 10 reps each leg
GPP — 5 SETS EACH
GHDs: 10-15 reps (Weighted if possible)
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar (Weighted if possible): 10-15 reps
Ab Wheels: 12-15 reps
NO SLED OR LUNGES
SATURDAY
WARMUP
Run, row or lunge: 5 minutes
Plank Hold (regular, right, left) — :15 each x 4 rounds
Push-ups: 3×15 reps
BACK SQUAT
*10 second pause with no belt
CIRCUIT #1 — 3 SETS
Band Pushdowns: 25 reps
3 Way Skullcrushers (nose, forehead, behind head): 10 reps each way
Wide-Grip Pulldowns: 15 reps
Seated Rows: 15 reps
CIRCUIT #2 — 3 SETS
Forehead Curls: 12-15 reps (pause at top)
Preacher Curls: 15 reps
Arrows & Ts: 10-15 reps each way
Full Frontal Raises: 15 reps
GPP — 3 SETS EACH
GHDs: 10-15 reps (Weighted if possible)
Reverse Hyper or Band Good Mornings: 15 reps
Toes to Bar (Weighted if possible): 10-15 reps
Ab Wheels: 12-15 reps
SLED + LUNGE
400m Walk OR Drag, Straight into 400m Walking Lunges