Week 1

Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation Bridge

Day1
Power Clean Front squat DB alternating Bench Split jerk Press

Day 2
One arm DB snatch single leg romanian dead lift Cable face pull Single arm pull-up

Day 3
Narrow grip power snatch Forward lunge Close grip bench DB one arm press/bend

Day 4
Muscle Snatch seated good morning DB bent rows Lat pulldown

Week 7
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation Bridge

Cable Woodchoop Cable Woodchoop Cable Woodchoop Cable Woodchoop Plank with weight transfer Four point supine bridge Plank with Elbow to knee Three point plank

Week 2
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation Bridge

Day 1
Muscle Snatch Sumo-Dead lift DB alternating Bench Jackknife Pushup

Day 2
Muscle Snatch single leg romanian dead lift Cable face pull single arm lat pulldown

Day 3
Muscle Snatch lateral step-up Close grip bench DB one arm press/bend

Day 4
Muscle Snatch Romanian dead lift DB bent two point row Lat pulldown

Week 8
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation Bridge

Cable Woodchoop Cable Woodchoop Cable Woodchoop Cable Woodchoop Plank with weight transfer Four point supine bridge Plank with Elbow to knee Three point plank

Week 3
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation

Day1
Muscle Snatch Sumo-Dead lift DB alternating Bench Jackknife Pushup

Day 2
Muscle Snatch

Day 3
Muscle Snatch

Day 4
Muscle Snatch

Week 9
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation

single leg single leg step up Romanian dead lift romanian dead lift Cable face pull single arm lat pulldown Close grip bench DB one arm press/bend DB bent two point row Lat pulldown

Cable Woodchoop Cable Woodchoop Cable Woodchoop Cable Woodchoop

Bridge

Side bridge and reach

Four point supine bridge

Plank with Elbow to knee

Three point plank

Bridge

Week 4
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation Bridge

Day1
Muscle Snatch Lumer Jack Squat DB bench Press Push Jerk Corkscrew Side Bridge

Day 2
One arm DB snatch single leg romanian dead lift Cable face pull single arm lat pulldown

Day 3
Muscle Snatch lateral step-up Close grip bench DB one arm press/bend

Day 4
Muscle Snatch good morning DB bent rows Chin-up Corkscrew Side Bridge

Week 10
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation Bridge

Cable Woodchoop Cable Woodchoop Four point supine bridge Plank with Elbow to knee

Week 5
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation Bridge

Day1
Muscle Snatch Sumo-Dead lift DB alternating Bench Jackknife Pushup

Day 2
Muscle Snatch single leg romanian dead lift Cable face pull single arm lat pulldown

Day 3
Muscle Snatch Forward lunge Close grip bench DB one arm press/bend

Day 4
Muscle Snatch Romanian dead lift DB bent two point row Lat pulldown

Week 11
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation Bridge

Cable Woodchoop Cable Woodchoop Cable Woodchoop Cable Woodchoop Plank with weight transfer Four point supine bridge Plank with Elbow to knee Three point plank

Week 6
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation Bridge

Day1
Muscle Snatch Sumo-Dead lift DB alternating Bench Jackknife Pushup

Day 2
Muscle Snatch single leg romanian dead lift Cable face pull single arm lat pulldown

Day 3
Muscle Snatch Forward lunge Close grip bench DB one arm press/bend

Day 4
Narrow grip power snatch back extension DB bent two point row Lat pulldown

Week 12
Explosive Knee / Hip Dom. Horiz Push / Pull Vert Push / Pull Rotation Bridge

Cable Woodchoop Cable Woodchoop Cable Woodchoop Cable Woodchoop Plank with weight transfer Four point supine bridge Plank with Elbow to knee Three point plank

Day1
Muscle Snatch Lumer Jack Squat DB alternating Bench Jackknife Pushup Corkscrew Plank with weight transfer

Day 2
Muscle Snatch single leg romanian dead lift Cable face pull single arm lat pulldown Corkscrew Four point supine bridge

Day 3
Muscle Snatch Forward lunge Close grip bench DB Push Jerk Corkscrew Plank with Elbow to knee

Day 4
Muscle Snatch Romanian dead lift DB bent two point row Chin-up Corkscrew Three point plank

Day1
Muscle Snatch Sumo-Dead lift DB alternating Bench Jackknife Pushup

Day 2
Muscle Snatch single leg romanian dead lift Cable face pull single arm lat pulldown

Day 3
Muscle Snatch Forward lunge Close grip bench DB one arm press/bend

Day 4
Muscle Snatch Romanian dead lift DB bent rows Lat pulldown

Cable Woodchoop Cable Woodchoop Cable Woodchoop Cable Woodchoop Plank with weight transfer Four point supine bridge Plank with Elbow to knee Three point plank

Day1
Muscle Snatch Front squat DB alternating Bench Jackknife Pushup

Day 2
Muscle Snatch single leg romanian dead lift Cable face pull single arm lat pulldown

Day 3
Muscle Snatch Forward lunge Close grip bench DB one arm press/bend

Day 4
Muscle Snatch Romanian dead lift DB bent two point row Lat pulldown

Cable Woodchoop Cable Woodchoop Cable Woodchoop Cable Woodchoop

Plank with weight transfer

Four point supine bridge

Plank with Elbow to knee

Three point plank

Day1
Muscle Snatch Sumo-Dead lift DB alternating Bench Jackknife Pushup

Day 2
Muscle Snatch single leg romanian dead lift Cable face pull single arm lat pulldown

Day 3
Muscle Snatch Forward lunge Close grip bench DB one arm press/bend

Day 4
Muscle Snatch Romanian dead lift DB bent two point row Lat pulldown

Cable Woodchoop Cable Woodchoop Cable Woodchoop Cable Woodchoop Plank with weight transfer Four point supine bridge Plank with Elbow to knee Three point plank

Day1
Muscle Snatch Sumo-Dead lift DB bench Press Push Jerk

Day 2
Muscle Snatch single leg back ext Cable face pull single arm lat pulldown

Day 3
Muscle Snatch side lunge Close grip bench DB one arm press/bend

Day 4
Muscle Snatch good morning DB bent two point row Lat pulldown

Windshield Wiper Cable Woodchoop Cable Woodchoop Cable Woodchoop Three point supine Four point supine bridge bridge Plank with Elbow to knee Three point plank

Day1
Muscle Snatch Back squat DB alternating Bench Jackknife Pushup

Day 2
Muscle Snatch single leg romanian dead lift Cable face pull single arm lat pulldown

Day 3
Muscle Snatch Forward lunge Close grip bench DB one arm press/bend

Day 4
Muscle Snatch Romanian dead lift DB bent two point row Lat pulldown

Cable Woodchoop Cable Woodchoop Cable Woodchoop Cable Woodchoop Plank with weight transfer Four point supine bridge Plank with Elbow to knee Three point plank

Total Fitness
Week 1
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Push-Pull Week 1 - 3
3 4

Exercise
Power Clean

Exercise
One arm DB snatch

Exercise /5
Narrow grip power snatch

Exercise
Muscle Snatch

/5
Front squat

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10
Single arm pull-up single leg romanian dead lift

/5 / 10 / 10 / 10
Cable Woodchoop

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10
Lat pulldown seated good morning

/5 / 10 / 10 / 10
Cable Woodchoop

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

Forward lunge

/ 10
DB alternating Bench

/ 10
Close grip bench

Cable face pull

DB bent rows

/ 10 / 10

/ 10 / 10 / 10
Plank with Elbow to knee DB one arm press/bend

/ 10 / 10 / 10

Split jerk Press

/ 10 / 10
Four point supine bridge

/ 10 / 10
Three point plank

Cable Woodchoop

Cable Woodchoop

/ 10
Plank with weight transfer

/ 10

/ 10

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Week 2
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

/5
Sumo-Dead lift

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10
Four point supine bridge single arm lat pulldown single leg romanian dead lift

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5
lateral step-up

/5 / 10
Close grip bench

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5
Romanian dead lift

/5 / 10
DB bent two point row

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/ 10
DB alternating Bench

/ 10 / 10 / 10 / 10
Plank with Elbow to knee DB one arm press/bend

/ 10 / 10 / 10
Cable Woodchoop

Cable face pull

/ 10 / 10

/ 10 / 10 / 10

/ 10 / 10 / 10

Jackknife Pushup

Lat pulldown

Cable Woodchoop

Cable Woodchoop

Cable Woodchoop

/ 10
Plank with weight transfer

/ 10
Three point plank

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Week 3
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

/5
Sumo-Dead lift

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10
Four point supine bridge single arm lat pulldown single leg romanian dead lift

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5
single leg step up

/5 / 10
Close grip bench

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5
Romanian dead lift

/5 / 10
DB bent two point row

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/5 / 10 / 10 / 10 / 10

/ 10
DB alternating Bench

/ 10 / 10 / 10 / 10
Plank with Elbow to knee DB one arm press/bend

/ 10 / 10 / 10
Cable Woodchoop

Cable face pull

/ 10 / 10

/ 10 / 10 / 10

/ 10 / 10 / 10

Jackknife Pushup

Lat pulldown

Cable Woodchoop

Cable Woodchoop

Cable Woodchoop

/ 10
Side bridge and reach

/ 10
Three point plank

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Total Fitness
Week 4
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Push-Pull Week 4 - 6
3 4 /3 /6 /6 /6 /8 /3
lateral step-up

Exercise
Muscle Snatch

1 /3

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3 /6 /6 /6 /8

Exercise
One arm DB snatch

1 /3

2 /3 /6 /6 /6 /8

Exercise
Muscle Snatch

1 /3 /6

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3

Exercise
Muscle Snatch

1 /3

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3 /6 /6 /6 /8

Lumer Jack Squat

/6
DB bench Press

single leg romanian dead lift

good morning

/6 /6

/6
Close grip bench

/6
DB bent rows

/6 /6
Chin-up

Cable face pull

/6
Push Jerk

/6 /6 /8
Plank with Elbow to knee DB one arm press/bend

/6 /6 /8

/6 /6
Corkscrew

/6
Corkscrew

single arm lat pulldown

/6 /8

/6 /8
Side Bridge

Cable Woodchoop

Cable Woodchoop

/8
Side Bridge

/8

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Four point supine bridge

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Week 5
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Exercise
Muscle Snatch

1 /3

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3 /6 /6 /6 /8

Exercise
Muscle Snatch

1 /3

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3

Exercise
Muscle Snatch

1 /3

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3

Exercise
Muscle Snatch

1 /3

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3 /6 /6 /6 /8

Sumo-Dead lift

/6
DB alternating Bench

single leg romanian dead lift

Forward lunge

Romanian dead lift

/6 /6

/6
Close grip bench

/6 /6
DB one arm press/bend

/6
DB bent two point row

/6 /6
Lat pulldown

Cable face pull

/6
Jackknife Pushup

/6 /6 /8
Plank with Elbow to knee

/6 /6
Cable Woodchoop

/6
Cable Woodchoop

single arm lat pulldown

/6 /8

/6 /8

/6 /8
Three point plank

Cable Woodchoop

Cable Woodchoop

/8
Plank with weight transfer

/8

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Four point supine bridge

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Week 6
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Exercise
Muscle Snatch

1 /3

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3 /6 /6 /6 /8

Exercise
Muscle Snatch

1 /3

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3

Exercise
Muscle Snatch

1 /3

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3 /6

Exercise
Narrow grip power snatch

1 /3 /6

2 /3 /6 /6 /6 /8

3 /3 /6 /6 /6 /8

4 /3 /6 /6 /6 /8

Sumo-Dead lift

/6
DB alternating Bench

single leg romanian dead lift

Forward lunge

back extension

/6 /6

/6
Close grip bench

/6 /6
DB one arm press/bend

Cable face pull

DB bent two point row

/6
Jackknife Pushup

/6 /6 /8
Plank with Elbow to knee

/6
Lat pulldown

/6 /6
Cable Woodchoop

/6
Cable Woodchoop

single arm lat pulldown

/6 /8

/6 /8

/6 /8
Three point plank

Cable Woodchoop

Cable Woodchoop

/8
Plank with weight transfer

/8

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Four point supine bridge

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

total Fitness
Week 7
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Push-Pull Week 7 - 9
3 4

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

/5
Lumer Jack Squat

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10
Four point supine bridge single arm lat pulldown single leg romanian dead lift

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5
Forward lunge

/5 /8
Close grip bench

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5
Romanian dead lift

/5 /8
DB bent two point row

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/8
DB alternating Bench

/8 /8
DB Push Jerk

/8 /8
Chin-up

Cable face pull

/8
Jackknife Pushup

/8 /8
Corkscrew

/8 /8
Corkscrew

/8
Corkscrew

/8 / 10
Plank with Elbow to knee

/8 / 10
Three point plank

Corkscrew

/ 10
Plank with weight transfer

/ 10

/ 10

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Week 8
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

/5
Sumo-Dead lift

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10
Four point supine bridge single arm lat pulldown single leg romanian dead lift

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5
Forward lunge

/5 /8
Close grip bench

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5
Romanian dead lift

/5 /8
DB bent rows

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/8
DB alternating Bench

/8 /8 /8 / 10
Plank with Elbow to knee DB one arm press/bend

/8 /8
Lat pulldown

Cable face pull

/8
Jackknife Pushup

/8 /8 / 10

/8 /8
Cable Woodchoop

/8
Cable Woodchoop

/8 / 10
Three point plank

Cable Woodchoop

Cable Woodchoop

/ 10
Plank with weight transfer

/ 10

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Week 9
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

/5
Front squat

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10
Four point supine bridge single arm lat pulldown single leg romanian dead lift

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10
Four point supine bridge single arm lat pulldown single leg romanian dead lift

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5
Romanian dead lift

/5 /8
DB bent two point row

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/5 /8 /8 /8 / 10

/8
DB alternating Bench

/8 /8
Lat pulldown

Cable face pull

Cable face pull

/8
Jackknife Pushup

/8 /8
Cable Woodchoop

/8
Cable Woodchoop

/8 / 10
Three point plank

Cable Woodchoop

Cable Woodchoop

/ 10
Plank with weight transfer

/ 10

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Total Fitness
Week 10
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Push-Pull Week 10 - 12
3 4

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

/4
Sumo-Dead lift

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8
Four point supine bridge single arm lat pulldown single leg romanian dead lift

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4
Forward lunge

/4 /4
Close grip bench

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4
Romanian dead lift

/4 /4
DB bent two point row

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4
DB alternating Bench

/4 /4 /4 /8
Plank with Elbow to knee DB one arm press/bend

/4 /4
Lat pulldown

Cable face pull

/4
Jackknife Pushup

/4 /4 /8

/4 /4
Cable Woodchoop

/4
Cable Woodchoop

/4 /8
Three point plank

Cable Woodchoop

Cable Woodchoop

/8
Plank with weight transfer

/8

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Week 11
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

/4
Sumo-Dead lift

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4
single leg back ext

/4 /4
Cable face pull

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4
side lunge

/4 /4
Close grip bench

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4
good morning

/4 /4
DB bent two point row

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4
DB bench Press

/4 /4 /4 /8
Four point supine bridge single arm lat pulldown

/4 /4 /4 /8
Plank with Elbow to knee DB one arm press/bend

/4 /4
Lat pulldown

/4
Push Jerk

/4 /4 /8

/4 /4 /8

/4 /4
Cable Woodchoop

/4
Windshield Wiper

/4 /8
Three point plank

Cable Woodchoop

Cable Woodchoop

/8
Three point supine bridge

/8

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

Week 12
Explosive Hip/Knee Horz Push/pull Vert Push/Pull Rotational Bridging

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

Exercise
Muscle Snatch

/4
Back squat

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8
Four point supine bridge single arm lat pulldown single leg romanian dead lift

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4
Forward lunge

/4 /4
Close grip bench

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4
Romanian dead lift

/4 /4
DB bent two point row

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4 /4 /4 /4 /8

/4
DB alternating Bench

/4 /4 /4 /8
Plank with Elbow to knee DB one arm press/bend

/4 /4
Lat pulldown

Cable face pull

/4
Jackknife Pushup

/4 /4 /8

/4 /4
Cable Woodchoop

/4
Cable Woodchoop

/4 /8
Three point plank

Cable Woodchoop

Cable Woodchoop

/8
Plank with weight transfer

/8

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec

30-45 Sec 30-45 Sec 30-45 Sec 30-45 Sec