Week 1
Day 1 Day 2 Day 3 Day 4 Day 5
Power Clean from the floor, build to heavy Tempo Whole Hand Front Squats (3-2-1) Power Snatch from the floor, build to
DB Split Jerk 3x5, building each set single for the day 3x3, building each set heavy single for the day Single Leg Box Jumps 3x3 ea. leg
Jerk from racks or bocks, build to heavy Clean from the floor, build to heavy single Front Squat, build to heavy single for the Snatch from the floor, build to heavy
single for the day Back Squat, build to heavy single for the day day single for the day
Snatch from the floor, build to heavy Clean and Jerk from the floor, build to
single for the day Hamstring Curls 3x20 Band Pull Aparts 3x20 TKEs 3x3 ea. leg heavy single for the day
Triceps Push Downs 3x20 Tabata 8-Point Plank Tabata Reverse Plank Single Arm DB Farmers 3x100' ea. side ITYWs 3x3 ea.
Face Pulls 3x20 Slam Ballls 3x :30 ME TKEs 3x20 ea. leg
Week 2
Day 1 Day 2 Day 3 Day 4 Day 5
Power Clean from the floor, build to heavy Tempo Whole Hand Front Squats (3-2-1) Power Snatch from the floor, build to
DB Splti Jerk 3x5, building each set single for the day 3x3, building each set heavy single for the day Single Leg Box Jumps 3x3 ea. leg
Jerk from racks or blocks, build to heavy Clean from the floor, build to heavy single Front Squat, build to heavy single for the Snatch from the floor, build to heavy
single for the day Back Squat, build to heavy single for the day day single for the day
Snatch from the floor, build to heavy Clean and Jerk from the floor, build to
single for the day GHRs 3x12 DB Reverse Flies 3x15 Hamstring Curls 3x20 heavy single for the day
Rolling Triceps Ext. 3x15 Weighted SIt Ups Copenhagen Holds 3x :30 ea. side Side Plank Pulses 2x 20 ea. side ITYWs 3x3 ea.
Pull Ups 4x4 Tabata 8-point Plank TKEs 3x20 ea. leg
Week 3
Day 1 Day 2 Day 3 Day 4 Day 5
Power Clean from the floor, build to heavy Tempo Whole Hand Front Squats (3-2-1) Power Snatch from the floor, build to
DB Splti Jerk 3x5, building each set single for the day 3x3, building each set heavy single for the day Single Leg Box Jumps 3x3 ea. leg
Jerk from racks or bocks, build to heavy Clean from the floor, build to heavy single Front Squat, build to heavy single for the Snatch from the floor, build to heavy
single for the day Back Squat, build to heavy single for the day day single for the day
Snatch from the floor, build to heavy Clean and Jerk from the floor, build to
single for the day DB RDLs 3x15 Face Pulls 3x20 Bullet Squats 3x12 ea. leg heavy single for the day
DB Floor Press 2x20 Ab Rollouts 3x15 Tabata Sorenson Holds Straight Leg Sit Ups 3x15 ITYWs 3x3 ea.
Straight Arm Pulldowns 3x20 Tabata Side Plank Hold (alternating sides) TKEs 3x20 ea. leg
Week 4
Day 1 Day 2 Day 3 Day 4 Day 5
Seated DB Muscle Cleans 3x5, building Tempo Whole Hand Front Squats (3-2-1) Single Arm, Kneeling DB Press 3x5 ea.
DB Split Jerk 3x5, building each set each set 3x3, building each set arm building each set Single Leg Box Jumps 3x3 ea. leg
Snatch 5x1 @ 80% of best from previous Power Clean 3x1 @ 80% of best from Clean 5x1 @ 80% of best from previous Power Snatch 3x1 @ 80% of best from Snatch 3x1 @ 70% 3x1 @ 75% 3x1 @
weeks previous weeks weeks previous weeks 80% of best snatch
Clean and Jerk 3x1 @ 70% 3x1 @ 75%
Chaos Push Ups 3x12 Single Leg Squats 3x8 ea. leg Band Pull Aparts 3x20 Belt Squats 4x9, building 3x1 @ 80%
Tabata Reverse Planks or Back Extension
Face Pulls 3x20 Walking Lunges 3x100' Triceps Push Downs 3x20 Holds ITYWs 3x3 ea. position
TKEs 3x20 ea. leg
