WEEK

Exercise
Warm-up
Hang Clean

Back squat
complex with
Squat Jumps
DB Alt Bench
Press complex
with clap push
ups
SB hamstring
Single legged
pair with
Pull-ups

Pitcher Squat

pair with
DB Uppercuts
use your whole
body

Day 1
1

4 sets of abs and low back

4
3
4
4
3
4
4
3
4
4
3
4
4
6
8
4+4ea
6+3ea
3+4ea
4+4ea
6+3ea
3+4ea
4+4ea
6+3ea
3+4ea
6
8
7
6+6
8+8
7+5
6+6
8+8
7+5
6+6
8+8
7+5
12ea
15ea
15ea
12ea
15ea
15ea
12ea
15ea
15ea
12ea
15ea
15ea
failure
failure
failure
failure
failure
failure
failre
failure
failure
12
8
10
12
8
10
12
8
10
12
8
10
12
8
6
12
8
6
12
8
6

Day 2
WEEK
Exercise
Warm-up
Weighted Jump
Squats (do not
Go over 30% of
1RM)
Front squat
complex with
Single legged
Jumps
SB Incline DB
Bench Press
pair with
DB RDL

DB Shoulder
Shrug
pair with
Single-arm
standing cable
row
Single-arm
1 arm only DB
rot bench press
pair with
Overhead
Split squat
with barbell

4 sets of abs and low back

6
5
4
6
5
4
6
5
4
6
5
4
8
6
4
8+4ea
6+3ea
4+4ea
8+4ea
6+3ea
4+4ea
8+4ea
6+3ea
4+4ea
8
4
7
8
4
7
8
4
7
8
4
7
8
6
12
8
6
12
8
6
12
8
6
5
8
6
5
8
6
5
8
6
9
8
6
9
8
6
9
10
8
6
10
8
6
10
8
6
10
8
6
10ea
8ea
7ea
10ea
8ea
7ea
10ea
8ea
7ea

Day 3
Week
1
2
Exercise
4 sets of
Warm-up
abs and low back
Single arm
6
5
DB snatch
6
5
or barbell snatch
6
5
6
5
Dead lift
8
6
(maintain
8
6
perfect back
8
6
form)
8
6
SB DB Incline
7
5
Press
7
5
7
5
Paired with
7
5
Lateral Lunges
8ea
6ea
8ea
6ea
8ea
6ea
Standing DB
8
6
Shoulder press
8
6
8
6
Paired with
8
6
DB single arm
8ea
5ea
Upperback row
8ea
5ea
8ea
5ea
Overhead Squat
10
8
10
8
Paired with
10
8
DB Bicep curl
10ea
8ea
10ea
8ea
10ea
8ea

TRAIN TO BE A MORE POWERFUL AND STRONGER ATHLETE

4
4
4
4
5
5
5
5
8
8
8
8
6ea
6ea
6ea
5
5
5
5
8ea
8ea
8ea
12
12
12
12
12
12