Week 1 Monday

Tuesday

Wednesday

Thursday

Friday
 Saturday

Week 2 Monday

Tuesday

Wednesday
 Thursday

Friday

Saturday

Week 3 Monday
Tuesday

Wednesday

Thursday

Friday

Saturday
Week 4 Monday

Tuesday

Wednesday

Thursday
Friday

Saturday
Snatch 6x3 (60%)
*off blocks at knees

Back Squat 1x10 (55%)

1x8 (60%)
1x6 (65%)
1x4 (70%)

Weighted pull-ups 3x10

(weighted)

a) Tempo GHD sit-ups 3x20

b) Bicep curls 3x10

Clean + Jerk 6x3 (60%)

*off blocks at knees

Strict Press (standing) 3x10

(work across at moderate)

a) Dips 3x10
b) Lateral raises 3x10

5x20cal row

Front Squats 2x5 (65%)

3x5 (70%)

Reverse Deficit Lunges 3x8 (4 each leg)

*off 45lb bumper plate

a) One-arm death march 3x10 (each arm)

b) Strict Toes-to-bar 3x12

Rest Day

Snatch: 6x1 (work up to 75%)

Halting below knee + low hang

Clean + Jerk 6x1 (work up to 75%)

halting below knee + low hang + jerk

Push Press 3x10 (work up to heaviest set)

a) Chin-ups 3x10 (weighted)
b) GHD Tempo Sit-ups 3x20

1,500M row

Deadlifts 2x5 (60%)

3x5 (65%)

Bent-over Rows 3x10 (heaviest set)

a) Close-grip bench press 3x10

b) One-arm death march 3x10-step (each arm)

a) Bicep curls 3x10

b) Wheel roll-outs 3x10

Snatch 6x3 (65%)

*off blocks at knees

Back Squat 1x10 (60%)

1x8 (65%)
1x6 (70%)
1x4 (75%)

Weighted pull-ups 3x10

(heavy as possible)

a) Tempo GHD sit-ups 3x20

b) Bicep curls 3x10

Clean + Jerk 6x3 (65%)

*off blocks at knees

Strict Press (standing) 3x10

(heavy as possible)

a) Dips 3x10
b) Lateral raises 3x10

8x20cal row

Front Squats 2x5 (65%)

 3x5 (70%)

Reverse Deficit Lunges 3x8 (4 each leg)

*off 45lb bumper plate

a) One-arm death march 3x10 (each arm)

b) Strict Toes-to-bar 3x12

Rest Day

Snatch: 6x1 (work up to 75%)

Halting below knee + low hang

Clean + Jerk 6x1 (work up to 75%)

halting below knee + low hang + jerk

Push Press 3x10 (work up to heaviest set)

a) Chin-ups 3x10 (weighted)

b) GHD Tempo Sit-ups 3x20

2,000M row

Deadlifts 2x5 (65%)

3x5 (70%)

Bent-over Rows 3x10 (heaviest set)

a) Close-grip bench press 3x10

b) One-arm death march 3x10-step (each arm)

a) Bicep curls 3x10

b) Wheel roll-outs 3x10

Snatch 6x3 (65-70%)

*off blocks at knees

Back Squat 1x10 (65%)

1x8 (70%)
1x6 (75%)
1x4 (80%)

Weighted pull-ups 3x10

 (heavy as possible)

a) Tempo GHD sit-ups 3x20

b) Bicep curls 3x10

Clean + Jerk 6x3 (65-70%)

*off blocks at knees

Strict Press (standing) 3x10

(heavy as possible)

a) Dips 3x10
b) Lateral raises 3x10

10x20cal row

Front Squats 2x5 (70%)

3x5 (75%)

Reverse Deficit Lunges 3x8 (4 each leg)

*off 45lb bumper plate

a) One-arm death march 3x10 (each arm)

b) Strict Toes-to-bar 3x12

Rest Day

Snatch: 6x1 (work up to 80%)

Halting below knee + low hang

Clean + Jerk 6x1 (work up to 80%)

halting below knee + low hang + jerk

Push Press 3x10 (work up to heaviest set)

a) Chin-ups 3x10
b) GHD Tempo Sit-ups 3x20

4x500M row

Deadlifts 2x5 (70%)

3x5 (75%)
Bent-over Rows 3x10 (heaviest set)

a) Close-grip bench press 3x10

b) One-arm death march 3x10-step (each arm)

a) Bicep curls 3x10

b) Wheel roll-outs 3x12

Snatch 6x3 (75-80%)

*off blocks at knees

Back Squat 1x8 (70%)

1x6 (75%)
1x4 (80%)
1x2 (85%)

Weighted pull-ups 3x10

(heavy as possible)

a) Tempo GHD sit-ups 3x20

b) Bicep curls 3x10

Clean + Jerk 6x3 (75-80%)

*off blocks at knees

Strict Press (standing) 3x10

(heavy as possible)

a) Dips 3x10
b) Lateral raises 3x10

10x20cal row

Front Squats 2x5 (75%)

3x5 (80%)

Reverse Deficit Lunges 3x8 (4 each leg)

*off 45lb bumper plate

a) Overhead Barbell Carry 3x25'

b) Strict Toes-to-bar 3x12

Rest Day
Snatch: 6x1 (work up to heavy set)
Halting below knee + low hang

Clean + Jerk 6x1 (work up to heavy set)

halting below knee + low hang + jerk

Push Press 3x10 (work up to heaviest set)

a) Chin-ups 3x10
b) GHD Tempo Sit-ups 3x20

5x500M row

Deadlifts 2x5 (75%)

3x5 (80%)

Bent-over Rows 3x10 (heaviest set)

a) Close-grip bench press 3x8

b) One-arm death march 3x10-step (each arm)

a) Bicep curls 3x10

b) Wheel roll-outs 3x12
*rest 90 seconds

*rest 2 mins

*rest 1-2 mins

*rest 1min after "b"

*rest 90 seconds

*rest 1-2 mins

*rest 1min after "b"

*rest 1min

*rest as needed

*rest 90 seconds

*rest 1-2 mins after "b"

*rest 90 seconds

*rest 90 seconds

*rest 1-2mins
*rest 90 seconds after "b"

*rest 1-2 mins

*rest 1-2 mins

*rest 2 mins after "b"

*rest 1 min after "b"

*rest 90 seconds

*rest 2 mins

*rest 1-2 mins

*rest 1min after "b"

*rest 90 seconds

*rest 1-2 mins

*rest 1min after "b"

*rest 1min

*rest as needed
*rest 90 seconds

*rest 1-2 mins after "b"

*rest 90 seconds

*rest 90 seconds

*rest 1-2mins

*rest 90 seconds after "b"

*rest 1-2 mins

*rest 1-2 mins

*rest 2 mins after "b"

*rest 1 min after "b"

*rest 90 seconds

*rest 2 mins

*rest 1-2 mins

*rest 1min after "b"

*rest 90 seconds

*rest 1-2 mins

*rest 1min after "b"

*rest 1min

*rest as needed

*rest 90 seconds

*rest 1-2 mins after "b"

*rest 90 seconds

*rest 90 seconds

*rest 1-2mins

*rest 90 seconds after "b"

*rest 1 min

*rest 1-2 mins

*rest 1-2 mins

*rest 2 mins after "b"

*rest 1 min after "b"

*rest 90 seconds

*rest 2 mins

*rest 1-2 mins

*rest 1min after "b"

*rest 90 seconds

*rest 1-2 mins

*rest 1min after "b"

*rest 1min

*rest as needed

*rest 90 seconds

*rest 1-2 mins after "b"

*rest 90 seconds

*rest 90 seconds

*rest 1-2mins

*rest 90 seconds after "b"

*rest 1 min

*rest 1-2 mins

*rest 1-2 mins

*rest 2 mins after "b"

*rest 1 min after "b"