ABCDEFGHIJ
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GENERAL PREP (DAILY)WEEK 1 TARGET: 80%
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Perform these movements every day before general barbell warmup.
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HIP/SQUAT PREP:
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Lizard pose / Groiner: Left/RIght60 sec
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Twisted Lizard (if able): Left/Right30 sec
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Pigeon Pose: Left/Right60 sec
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Twisted Cross: Left/RIght30 sec
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Standing Straddle: Middle60 sec
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Standing Straddle: Left/Right30 sec
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Frog pose60 sec
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SHOULDER PREP:
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With a light band, perform the following:
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Pull Apartslight band1x10
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1-Arm Front Raise (per side)light band1x10
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1-Arm Side Raise (per side)light band1x10
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Pull Downslight band1x10
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1-Arm External Rotation (per side)light band1x10
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DAY 1LIFT%SETSxREPSNOTES85
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1a)Hip/Squat Prep (at TOP of page)0
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1b)Shoulder Prep (at TOP of page)0
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0
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2a)Drop Snatch + OHSbar2x3+312
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2b)Hang Muscle Snatch≤ 403x26
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2c)
Hang Snatch or Snatch from Blocks (mid thigh)
652x36
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702x24
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753x26
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803x13
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0
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3a)Push Press≤ 7 RPE5x5RPE is a scale of 1-10, 10 being most difficult25
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0
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4a)BSQ703x515
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752x48
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0
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COOLDOWN / STRETCHING0
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HIP/SQUAT prep above or ROMWOD0
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DAY 2LIFT%SETSxREPSNOTES0
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1a)Hip/Squat Prep (at TOP of page)
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1b)Shoulder Prep (at TOP of page)
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2a)Tall Clean + FSQbar2x3+3
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2b)Hang Power Clean + FSQ (OR from blocks)40-604x2
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2c)Hang Clean -OR- Clean from Blocks (mid thigh)652x3
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702x3
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754x2
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802x2
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3a)Jerk from Rack or Blocks65-756x3
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Barbell Rows4x10
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Strict Pullups (Use Band if needed)5x5
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Weighted Planks5x20
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0
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COOLDOWN / STRETCHING0
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HIP/SQUAT prep above or ROMWOD0
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DAY 3LIFT%SETSxREPSNOTES
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1a)Hip/Squat Prep (at TOP of page)
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1b)Shoulder Prep (at TOP of page)
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2a)OHS + Drop Snatchbar2x3+3
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2b)
Snatch RDL into Muscle Snatch (one motion)
≤ 303x3
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2c)Paused Snatch DL + Floating Snatch653x2
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Pause below knee (3s), finish DL, Snatch703x2
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without touching ground on the way down.732x2
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3a)FSQ752x4
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803x3
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832x2
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COOLDOWN / STRETCHING
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HIP/SQUAT prep above or ROMWOD
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DAY 4: REST
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DAY 5LIFT%SETSxREPSNOTES
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1a)Hip/Squat Prep (at TOP of page)
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1b)Shoulder Prep (at TOP of page)
76
77
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1a)FSQ - Build to 1RM
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2a)Jerk - Build to 1RM
81
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ABS5x15
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HIP/SQUAT prep above or ROMWOD
86
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DAY 6: REST