My Program to get Jacked

	A	B	C	D	E	F	G	H	I
1	Day 1	Wk 1		Wk 2		Wk 3		Wk 4
2	Snatch	Pause 3s at lift off	1x5 sets at moderate weight	Pause 3s at lift off	1RM then -10% x 2 sets	Snatch	2 x3 sets at moderate weight	Snatch	1 RM
3	DB Seated OH Press		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets
4	Seated Low Cable Row		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets
5	Weighted Planks
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8	Day 2
9	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 sets		6ea x 3 sets		8 ea x 3 sets		5ea x 3 sets
11	DB Bench Press		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets
12	Lat Pull Down		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets
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14	Day 3
15	Front Squat no belt		3RM then -10% x 1 sets		3RM then -10% x 2 sets		3RM then -10% x 1 sets		3RM then -10% x 2 sets
16	Front Squat 10s pause no belt		1RM		1RM		1RM		1RM
17	Lean Away Triceps OH Extension		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets
18	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
19
20	Day 4
21	Jerk w/ 5s eccentric Dip and 5s pause in split	DO NOT COUNT if you don't hold pause for 5s or recover back leg first	moderate 2 x 3 sets		Moderate 2 x 4 sets		1RM		1RM
22	Neutral grip Lat Pull Down		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets
23	DB Incline Bench Press
24	BB Walking Lunge		20 yds x 3 sets		20 yds x 3 sets		20 yds x 3 sets		20 yds x 3 sets
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26	Day 5
27	Front Squat no belt short pause		3RM		2RM		3RM		1RM
28	SLRDL w/ heavy DB's		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets
29	Seated OH BB Press		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets		8-10 x 3 sets
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