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I get asked often by clients who have purchased a UNIT program if they can add in extra work. Usually in the form of conditioning or CrossFit. My answer is always NO. I created Phase 1, Phase 2 and Sprint Jump with the intention that
they are stand alone programs. Meaning they are meant to be, and written as, complete programs with no need to add in extra work. So the UNIT 3 Day Oly program is a program that finally give you an option of how you want to train.
So this program can be completed as is, 3 days a week and you will see improvement in your strength numbers and Olympic lifting without spending everyday in the gym.
OR
You can use this program as your strength work and add in additional conditioning/CrossFit if you would like.
1 Round of this is 1 set at 70% and 1 set at 75%. You will complete that 5 rounds total and the rest between each set should be the same.
RIR
Reps in Reserve
When you see 3RIR, that means you will complete each set feeling like you could complete an additional 3 reps if needed. 2RIR means you will complete each set feeling like you could compete another 2 reps if needed.
then...
2 @80%
Back Squat 3 @80% 3 @80% 2x4 @80% 2 @80%
2 @85% 3 @85% 2 @85%
3 @80% 2x2 @90% 1 @90%
2x2 @85% 2 @85% Build to 1RM
3 @80%
RFESS 3x4/4 2-3RIR 3x4/4 2-3RIR 3x4/4 2-3RIR none
Weighted Pull Ups 3x4 2-3RIR 3x4 2-3RIR 3x4 2-3RIR none
DAY 2 Week 9 Week 10 Week 11 Week 12
Snatch 2 @80% WAVES WAVES 2 @80%
2 @85% 2x 2x 1 @85%
2 @80% 2 @80% 2 @80% 1 @90%
2 @85% 2 @85% 1 @85% Build to 1RM
2 @80% 1 @90%
Front Squat 3 @80% 3 @80% 4x2 @80% 2 @80%
2 @85% 3 @85% 2 @85%
3 @80% 2x2 @90% 1 @90%
2x2 @85% 2 @85% Build to 1RM
3 @80%
Clean Pulls 3 @80% 3 @80% 3 @80% 3 @80%
2 @85% 3 @85% 3 @85% 3 @90%
3 @80% 2x3 @90% 3 @80% 2x2 @100%
2x2 @85% 3 @85%
Strict Press 3x4 3RIR 3x4 2RIR 3x4 2RIR none
RDL 3x4 3RIR 3x4 2RIR 3x4 2RIR none
DAY 3 Week 9 Week 10 Week 11 Week 12
Depth Broad Jump 2x10 6-8" box 2x8 10-12" box 2x6 12"+ box none
Hang Snatch (at knee) WAVES WAVES 2x3 @75% WAVES
3x 3x 2x
2 @75% 2 @75% 2@75%
1 @80% 1 @80% 1 @80%
Clean and Jerk 2 @80% WAVES WAVES 2 @80%
2 @85% 2x 2x 1 @85%
2 @80% 2 @80% 2 @80% 1 @90%
2x1 @85% 2 @85% 1 @85% Build to 1RM
2 @80% 1 @90%
Push Press 2x4 @80% WAVES 2x4 @75% none
3x
2 @80%,
1 @85%
S/A Rows 3x6/6 3x6/6 3x6/6 none