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FOUNDATIONAL STRENGTH

WEEK 1

CYCLE 3:1

4-Day Split

Power Clean x6 x6 x6 x6 x6 Deep Back Squat x10 x10 x10 x10 x10 Seated DB Military x10 x10 x10 x10 x10 Men: Superset with pull-ups

Snatch Squat x10 x10 DB Lunge x10 x10 x10 Glute/Ham x8 x8 x8 Alternating DB Chest Press x10 x10 x10 Seated Cable Row x10 x10 x10 Russian Plate Twists x10 x10 x10 Crab & Bear 6

Snatch Pull floor

Front Squat x6 x6 x6 x6 x6 x10 x10 Lat Pulldown (wide grip) x10 x10 x10 Upright Row + Push Press x10 x10 x10 DB Step-Ups x10 x10 x10 Supine Hamstring Curls x10 x10 x10 DB Matrix x10 x10 x10 EZ Bar Pullovers x10 x10 x10

Hex Deadlift or RDL

x10 x10 x10 x10 x10

Bench Press x10 x10 x10 x10 x10 Men: Superset with Inverted Row

FOUNDATIONAL STRENGTH

WEEK 2

CYCLE 4:1

4-Day Split

Power Clean x6 x6 x6 x6 x6 Deep Back Squat x10 x10 x10 x10 x10 Seated DB Military x10 x10 x10 x10 x10 Men: Superset with pull-ups

Snatch Squat x10 x10 DB Lunge x10 x10 x10 Glute/Ham x8 x8 x8 Alternating DB Chest Press x10 x10 x10 Seated Cable Row x10 x10 x10 Russian Plate Twists x10 x10 x10 Crab & Bear 6

Snatch Pull floor

Front Squat x6 x6 x6 x6 x6 x10 x10 Lat Pulldown (wide grip) x10 x10 x10 Upright Row + Push Press x10 x10 x10 DB Step-Ups x10 x10 x10 Supine Hamstring Curls x10 x10 x10 DB Matrix x10 x10 x10 EZ Bar Pullovers x10 x10 x10

Hex Deadlift or RDL

x10 x10 x10 x10 x10

Bench Press x10 x10 x10 x10 x10 Men: Superset with Inverted Row

FOUNDATIONAL STRENGTH

WEEK 3

CYCLE 4:1

4-Day Split

Power Clean x6 x6 x6 x6 x6 Deep Back Squat x10 x10 x10 x10 x10 Seated DB Military x10 x10 x10 x10 x10 Men: Superset with pull-ups

Snatch Squat x10 x10 DB Lunge x10 x10 x10 Glute/Ham x8 x8 x8 Alternating DB Chest Press x10 x10 x10 Seated Cable Row x10 x10 x10 Russian Plate Twists x10 x10 x10 Crab & Bear 6

Snatch Pull floor

Front Squat x6 x6 x6 x6 x6 x10 x10 Lat Pulldown (wide grip) x10 x10 x10 Upright Row + Push Press x10 x10 x10 DB Step-Ups x10 x10 x10 Supine Hamstring Curls x10 x10 x10 DB Matrix x10 x10 x10 EZ Bar Pullovers x10 x10 x10

Hex Deadlift or RDL

x10 x10 x10 x10 x10

Bench Press x10 x10 x10 x10 x10 Men: Superset with Inverted Row

FOUNDATIONAL STRENGTH

WEEK 4

CYCLE 4:1

4-Day Split

Power Clean x6 x6 x6 x6 x6 x6 Deep Back Squat x10 x10 x10 x10 x10 x10 Seated DB Military x10 x10 x10 x10 x10 x10 Men: Superset with pull-ups

Snatch Squat x10 x10 DB Lunge x10 x10 x10 Glute/Ham x8 x8 x8 Alternating DB Chest Press x10 x10 x10 Seated Cable Row x10 x10 x10 Russian Plate Twists x10 x10 x10 Crab and Bear 6

Snatch Pull floor x6 x6 x6 x6 x6 x6 Hex Deadlift or RDL x10 x10 x10 x10 x10 x10 Bench Press x10 x10 x10 x10 x10 x10 Men: Superset with Inverted Row

Front Squat x10 x10 Lat Pulldown (wide grip) x10 x10 x10 Upright Row + Push Press x10 x10 x10 DB Step-Ups x10 x10 x10 Supine Hamstring Curls x10 x10 x10 DB Matrix x10 x10 x10 EZ Bar Pullovers x10 x10 x10

*Highest Volume Loading of the first cycle

FOUNDATIONAL STRENGTH

Week 5

CYCLE 4:1

4-Day Split

Power Clean x6 x6 x6 x6

Snatch Squat x10 x10 DB Lunge x10 x10 x10 Glute/Ham x8 x8 x8

Snatch Pull floor

Front Squat x6 x6 x6 x6 x10 x10 Lat Pulldown (wide grip) x10 x10 x10 Upright Row + Push Press x10 x10 x10 DB Step-Ups x10 x10 x10 Supine Hamstring Curls x10 x10 x10 DB Matrix x10 x10 x10

Deep Back Squat x10 x10 x10 x10 Seated DB Military x10 x10 x10 x10 Men: Superset with pull-ups

Hex Deadlift or RDL

x10 x10 x10 x10

Bench Press Alternating DB Chest Press x10 x10 x10 Seated Cable Row x10 x10 x10 Russian Plate Twists x10 x10 x10 Crab & Bear 6 x10 x10 x10 x10 Men: Superset with Inverted Row

EZ Bar Pullovers x10 x10 x10