| A | B | C | D | E | F | G | H | I | J | |
|---|---|---|---|---|---|---|---|---|---|---|
1 | GENERAL PREP (DAILY) | WEEK 1 TARGET: 80% | ||||||||
2 | Perform these movements every day before general barbell warmup. | |||||||||
3 | HIP/SQUAT PREP: | |||||||||
4 | Lizard pose / Groiner: Left/RIght | 60 sec | ||||||||
5 | Twisted Lizard (if able): Left/Right | 30 sec | ||||||||
6 | Pigeon Pose: Left/Right | 60 sec | ||||||||
7 | Twisted Cross: Left/RIght | 30 sec | ||||||||
8 | Standing Straddle: Middle | 60 sec | ||||||||
9 | Standing Straddle: Left/Right | 30 sec | ||||||||
10 | Frog pose | 60 sec | ||||||||
11 | ||||||||||
12 | SHOULDER PREP: | |||||||||
13 | With a light band, perform the following: | |||||||||
14 | Pull Aparts | light band | 1 | x | 10 | |||||
15 | 1-Arm Front Raise (per side) | light band | 1 | x | 10 | |||||
16 | 1-Arm Side Raise (per side) | light band | 1 | x | 10 | |||||
17 | Pull Downs | light band | 1 | x | 10 | |||||
18 | 1-Arm External Rotation (per side) | light band | 1 | x | 10 | |||||
19 | DAY 1 | LIFT | % | SETS | x | REPS | NOTES | 85 | ||
20 | 1a) | Hip/Squat Prep (at TOP of page) | 0 | |||||||
21 | 1b) | Shoulder Prep (at TOP of page) | 0 | |||||||
22 | 0 | |||||||||
23 | 2a) | Drop Snatch + OHS | bar | 2 | x | 3 | + | 3 | 12 | |
24 | 2b) | Hang Muscle Snatch | ≤ 40 | 3 | x | 2 | 6 | |||
25 | 2c) | Hang Snatch or Snatch from Blocks (mid thigh) | 65 | 2 | x | 3 | 6 | |||
26 | 70 | 2 | x | 2 | 4 | |||||
27 | 75 | 3 | x | 2 | 6 | |||||
28 | 80 | 3 | x | 1 | 3 | |||||
29 | 0 | |||||||||
30 | 3a) | Push Press | ≤ 7 RPE | 5 | x | 5 | RPE is a scale of 1-10, 10 being most difficult | 25 | ||
31 | 0 | |||||||||
32 | 4a) | BSQ | 70 | 3 | x | 5 | 15 | |||
33 | 75 | 2 | x | 4 | 8 | |||||
34 | 0 | |||||||||
35 | COOLDOWN / STRETCHING | 0 | ||||||||
36 | HIP/SQUAT prep above or ROMWOD | 0 | ||||||||
37 | DAY 2 | LIFT | % | SETS | x | REPS | NOTES | 0 | ||
38 | 1a) | Hip/Squat Prep (at TOP of page) | ||||||||
39 | 1b) | Shoulder Prep (at TOP of page) | ||||||||
40 | ||||||||||
41 | 2a) | Tall Clean + FSQ | bar | 2 | x | 3 | + | 3 | ||
42 | 2b) | Hang Power Clean + FSQ (OR from blocks) | 40-60 | 4 | x | 2 | ||||
43 | 2c) | Hang Clean -OR- Clean from Blocks (mid thigh) | 65 | 2 | x | 3 | ||||
44 | 70 | 2 | x | 3 | ||||||
45 | 75 | 4 | x | 2 | ||||||
46 | 80 | 2 | x | 2 | ||||||
47 | ||||||||||
48 | 3a) | Jerk from Rack or Blocks | 65-75 | 6 | x | 3 | ||||
49 | ||||||||||
50 | Barbell Rows | 4 | x | 10 | ||||||
51 | Strict Pullups (Use Band if needed) | 5 | x | 5 | ||||||
52 | Weighted Planks | 5 | x | 20 | ||||||
53 | 0 | |||||||||
54 | COOLDOWN / STRETCHING | 0 | ||||||||
55 | HIP/SQUAT prep above or ROMWOD | 0 | ||||||||
56 | DAY 3 | LIFT | % | SETS | x | REPS | NOTES | |||
57 | 1a) | Hip/Squat Prep (at TOP of page) | ||||||||
58 | 1b) | Shoulder Prep (at TOP of page) | ||||||||
59 | ||||||||||
60 | 2a) | OHS + Drop Snatch | bar | 2 | x | 3 | + | 3 | ||
61 | 2b) | Snatch RDL into Muscle Snatch (one motion) | ≤ 30 | 3 | x | 3 | ||||
62 | 2c) | Paused Snatch DL + Floating Snatch | 65 | 3 | x | 2 | ||||
63 | Pause below knee (3s), finish DL, Snatch | 70 | 3 | x | 2 | |||||
64 | without touching ground on the way down. | 73 | 2 | x | 2 | |||||
65 | ||||||||||
66 | 3a) | FSQ | 75 | 2 | x | 4 | ||||
67 | 80 | 3 | x | 3 | ||||||
68 | 83 | 2 | x | 2 | ||||||
69 | ||||||||||
70 | COOLDOWN / STRETCHING | |||||||||
71 | HIP/SQUAT prep above or ROMWOD | |||||||||
72 | DAY 4: REST | |||||||||
73 | DAY 5 | LIFT | % | SETS | x | REPS | NOTES | |||
74 | 1a) | Hip/Squat Prep (at TOP of page) | ||||||||
75 | 1b) | Shoulder Prep (at TOP of page) | ||||||||
76 | ||||||||||
77 | ||||||||||
78 | 1a) | FSQ - Build to 1RM | ||||||||
79 | ||||||||||
80 | 2a) | Jerk - Build to 1RM | ||||||||
81 | ||||||||||
82 | ABS | 5 | x | 15 | ||||||
83 | ||||||||||
84 | ||||||||||
85 | HIP/SQUAT prep above or ROMWOD | |||||||||
86 | ||||||||||
87 | DAY 6: REST | |||||||||