My Program to get Jacked
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1
Day 1Wk 1Wk 2Wk 3Wk 4
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SnatchPause 3s at lift off
1x5 sets at moderate weight
Pause 3s at lift off1RM then -10% x 2 setsSnatch2 x3 sets at moderate weightSnatch 1 RM
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DB Seated OH Press8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets
4
Seated Low Cable Row8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets
5
Weighted Planks
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Day 2
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Clean and Jerk no belt w/ 5s pause in split
1+1 x 3 sets at moderate weight
1RM then -10% x 2 sets
1+1 x 3 sets at moderate weight
1RM
10
RFE Split squat w/ Safety bar (or BB in front rack)
8 ea x 3 sets6ea x 3 sets8 ea x 3 sets5ea x 3 sets
11
DB Bench Press8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets
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Lat Pull Down8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets
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Day 3
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Front Squat no belt3RM then -10% x 1 sets3RM then -10% x 2 sets3RM then -10% x 1 sets
3RM then -10% x 2 sets
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Front Squat 10s pause no belth1RM1RM1RM1RM
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Lean Away Triceps OH Extension8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets
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GHD Supine ISO hold (aka face up cliff hangers)
(15s x 2) x 3 sets(15s x 2) x 3 sets(15s x 2) x 3 sets(15s x 2) x 3 sets
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Day 4
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Jerk w/ 5s eccentric Dip and 5s pause in splitDO NOT COUNT if you don't hold pause for 5s or recover back leg firstmoderate 2 x 3 setsModerate 2 x 4 sets1RM1RM
22
Neutral grip Lat Pull Down8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets
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DB Incline Bench Press
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BB Walking Lunge20 yds x 3 sets20 yds x 3 sets20 yds x 3 sets20 yds x 3 sets
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Day 5
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Front Squat no belt short pause3RM2RM3RM1RM
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SLRDL w/ heavy DB's8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets
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Seated OH BB Press8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets8-10 x 3 sets
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