You are on page 1of 14

Week 1

Weightlifting
X

Weightlifting

Weightlifting

Hypertrophy

Hypertrophy

Hypertrophy

Weightlifting

Weightlifting

Hypertrophy

Hypertrophy

Hypertrophy

Weightlifting

Weightlifting

Hypertrophy

Hypertrophy

Hypertrophy

Weightlifting

Weightlifting

Hypertrophy

Hypertrophy

Hypertrophy

Week 2
Weightlifting

Week 3
Weightlifting

Week 4
Weightlifting

MetCon

MetCon

MetCon

MetCon

MetCon

MetCon

MetCon

MetCon

DAY 1

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

2x

1x

1x

1x

1x

Snatch

67.5

67.5

67.5

72.5

72.5

72.5

77.5

Reps

3x

3x

3x

2x

2x

Sn.Pull

90

90

90

95

95

Reps

5x

5x

3x

3x

3x

2x

2x

Bk. Sqt.

105

105

110

110

110

117.5

117.5

DAY 2

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

1x

1x

1x

1x

1x

C&J

87.5

87.5

92.5

92.5

92.5

97.5

97.5

Reps

3x

3x

3x

3x

3x

3x

2x

Cl. Pulls

115

115

115

115

Ft. Squat

87.5

87.5

87.5

92.5

92.5

92.5

97.5

RDL

100/5

100/5

100/5

Day 3

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

1x

1x

1x

Snatch

67.5

67.5

72.5

72.5

72.5

Incline

67.5

67.5

72.5

72.5

72.5

Reps

3x

3x

3x

3x

3x

2x

2x

Sn.Pull

87.5

87.5

87.5

87.5

Reps

4x

4x

3x

3x

3x

2x

2x

Bk. Squat

105

105

110

110

110

117.5

117.5

RDL

100/5

100/5

100/5

Day 4

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

2x

1x

1x

1x

1x

C&J

87.5

87.5

87.5

92.5

97.5

105

105

Reps

3x

3x

3x

2x

2x

2x

2x

Cl. Pulls

115

115

115

122.5

122.5

Ft. Squat

87.5

87.5

87.5

92.5

92.5

97.5

97.5

RDL

100/5

100/5

100/5

Abds

Abds

Abds

Set#8

Set#9

1x

1x

77.5

77.5

Set#8

Set#9

1x
97.5
2x

2x

97.5

97.5

Set#8

Set#9

2x

2x
117.5

Set#8

Set#9

Set10

Set11

Set12

2x

2x

2x

2x

2x

87.5

87.5

87.5

92.5

92.5

2x

97.5

Day 1 SH

1
2a
2b
3a
3b
4

Day 2 SH

1
2
3
4
5

Day 3 SH

1a
1b
2a
2b
3a
3b

1-Arm DB Snatch
Military Press
Chinup
Low Incline Press
Glute Ham Raise
Handstand Hold

5x6
3x5
8x3
4x5
4x8
3 x 30-60s

Vertical Jump
Front Squat
Deadlift (Snatch/Clean)
1-Leg Bench Squat
L-Sit Hold

3x5
3x8
2x5
3x8
4 x 10s

Inverted Row
Suspended Pushup
Eccentric Handstand
KB Swing
Hammer Curl
Rollout

5x8
5x8
3 x 3 (5s)
3 x 15
3 x 10
3x8

Optional
Pick 2

1
2
3
4
5

Pushups
Ab Work
Dips
Biceps
Cardio

x 50
x 50
x 50
x 30
?

DAY 1

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

1x

1x

1x

1x

1x

Snatch

67.5

67.5

72.5

72.5

77.5

82.5

82.5

Reps

3x

3x

3x

3x

Sn.Pull

90

90

90

90

Reps

4x

4x

4x

4x

4x

4x

2x

Bk. Sqt.

105

105

110

110

110

110

117.5

RDL

100/5

100/5

100/5

DAY 2

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

1x

1x

1x

1x

1x

C&J

87.5

87.5

92.5

92.5

97.5

97.5

97.5

Reps

3x

3x

3x

3x

2x

2x

2x

Cl. Pulls

115

115

115

115

122.5

122.5

Ft. Sqt

87.5

87.5

92.5

92.5

92.5

97.5

97.5

RDL

100/5

100/5

100/5

Day 3

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

1x

1x

1x

1x

1x

Snatch

67.5

67.5

72.5

72.5

77.5

77.5

82.5

Reps

3x

3x

3x

3x

2x

2x

Sn.Pull

87.5

90

90

90

95

95

Reps

4x

5x

5x

5x

5x

2x

2x

Bk. Sqt

105

110

110

110

110

117.5

117.5

RDL

100/5

100/5

100/5

Day 4

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

1x

1x

1x

1x

1x

C&J

87.5

87.5

92.5

92.5

97.5

105

105

Reps

3x

3x

3x

3x

3x

2x

2x

Cl. Pulls

115

115

115

115

Ft. Sqt

87.5

87.5

87.5

92.5

92.5

97.5

97.5

RDL

100/5

100/5

100/5

Abds

Abds

Abds

Set#8

Set#9

1x

1x

87.5

87.5

2x

2x

117.5

117.5

Set#8

Set#9

Set10

1x

1x

1x

105

105

105

Set#8

Set#9

Set10

Set11

Set12

1x

2x

2x

2x

2x

82.5

72.5

72.5

77.5

77.5

2x

2x

117.5

117.5

Set#8

Set#9

Set10

1x

1x

1x

105

110

110

2x

97.5

2x

97.5

Day 1 SH

1
2a
2b
3a
3b
4

Day 2 SH

1
2
3
4
5

Day 3 SH

1a
1b
2a
2b
3a
3b

1-Arm DB Snatch
Military Press
Chinup
Low Incline Press
Glute Ham Raise
Handstand Hold

5x6
5x5
9x3
5x5
4x8
3 x 30-60s

Vertical Jump
Front Squat
Deadlift (Snatch/Clean)
1-Leg Bench Squat
L-Sit Hold

3x5
3x8
3x5
3x8
4 x 10s

Inverted Row
Suspended Pushup
Eccentric Handstand
KB Swing
Hammer Curl
Rollout

5x8
5x8
3 x 4 (5s)
3 x 15
3 x 10
3x8

Optional
Pick 2

1
2
3
4
5

Pushups
Ab Work
Dips
Biceps
Cardio

x 50
x 50
x 50
x 30
?

Day One

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set #7

Reps

2x

2x

2x

2x

1x

1x

1x

Snatch

45

55

62.5

67.5

72.5

77.5

77.5

Reps

3x

3x

3x

3x

3x

Sn.Pull

87.5

87.5

Bk. Squat

70

82.5

97.5

105

110

RDL

X/5

X/5

X/5

Day Two

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

2x

1x

1x

1x

1x

C&J

57.5

70

80

87.5

92.5

97.5

97.5

Reps

3x

3x

3x

3x

3x

3x

Cl. Pulls

105

105

Ft. Squat

57.5

70

80

87.5

92.5

92.5

Day Three

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

2x

2x

1x

1x

1x

Snatch

45

55

62.5

67.5

72.5

77.5

77.5

Reps

3x

3x

3x

3x

2x

2x

Sn.Pull

87.5

87.5

Ft. Squat

57.5

70

80

87.5

92.5

92.5

Incline

55

55

55

RDL

X/5

X/5

X/5

Day Four

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

2x

1x

1x

1x

1x

C&J

57.5

70

80

87.5

92.5

97.5

97.5

Reps

3x

3x

3x

3x

3x

3x

Cl. Pulls

105

105

Bk. Squat

70

82.5

97.5

105

110

110

RDL

X/5

X/5

X/5

ABDS

RDL
Abds

ABDS

Set #8
1x
77.5

Set #8
1x
97.5

Set#8
1x
77.5

Set#8
1x
97.5

Day 1

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

2x

2x

1x

1x

1x

Snatch

45

55

62.5

67.5

77.5

82.5

87.5

Reps

3x

3x

3x

3x

2x

2x

2x

Sn.Pull

100

100

100

Bk.Sqt

70

82.5

97.5

105

110

117.5

125

RDL

100/5

100/5

100/5

Day 2

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

2x

2x

1x

1x

1x

C&J

57.5

70

87.5

92.5

97.5

102.5

107.5

Reps

3x

3x

3x

2x

2x

2x

2x

Cl. Pulls

122.5

122.5

122.5

122.5

Ft. Sqt

57.5

70

80

87.5

92.5

97.5

105

RDL

100/5

100/5

100/5

Day 3

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

2x

2x

1x

1x

1x

Snatch

45

55

62.5

67.5

72.5

72.5

72.5

Reps

3x

3x

3x

3x

3x

3x

3x

Sn.Pull

95

95

95

Bk. Sqt

70

82.5

97.5

105

110

110

110

Incline

45

55

62.5

67.5

72.5

77.5

RDL

100/5

100/5

100/5

Day 4

Set#1

Set#2

Set#3

Set#4

Set#5

Set#6

Set#7

Reps

2x

2x

2x

2x

1x

1x

1x

C&J

57.5

70

80

87.5

92.5

92.5

92.5

Reps

3x

3x

3x

3x

3x

3x

Cl. Pulls

105

105

105

Ft. Sqt

57.5

70

80

92.5

92.5

92.5

RDL

100/5

100/5

100/5

ABDS

Abds

Abds

Set#8

Set#9

1x

1x

90
2x

2x

132.5

132.5

Set#8

Set#9

1x

1x

112.5

115

2x

2x

2x

115

115

115

Set#10