2014 Tier System

Tier System
Week 1
Day 1 Day 2 Day 3
Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Bent Rows Push Press
Feet on Bench Pushups Clean Pull Front Squat
Snatch Pull One Le Squat Bra!"or! Press
Goo! #ornins Chinups O$erhea! Squat
Week %
Day 1 Day 2 Day 3
Pause/Box/Bench Squat Stan!in #ilitar& Press 'erk
Chinups (an Clean Pull Front Squat
Snatch Rack Pull Bar)ell Lunes Feet on Bench Pushups
Ro*anian +ea!li"ts Grip 1 % Boar! Bench Press Snatch +ea!li"t
Week 3
Day 1 Day 2 Day 3
Pause/Box/Bench Squat Grip 1 % Boar! Bench Press Push Press
Bent Rows Clean Pull Front Squat
Snatch Pull One Le Squat Chinups,"eet on )ench-
Goo! #ornins Bra!"or! Press O$erhea! Squat
Week .
Day 1 Day 2 Day 3
Pause/Box/Bench Squat Chinups 'erk
Feet on Bench Pushups (an Clean Pull Front Squat
Snatch Rack Pull Bar)ell Lunes Grip 1 % Boar! Bench Press
Ro*anian +ea!li"ts Stan!in #ilitar& Snatch +ea!li"t
Weak Triceps Program
Week 1
Day 1 Day 2 Day 3
Pause/Box/Bench Squat Grip 3 Floor Press Push Press
Feet on Bench Pushups Clean Pull Front Squat
Goo! #ornins Bent Row Clean/FS/PP
Week %
Day 1 Day 2 Day 3
Pause/Box/Bench Squat Grip 1 % Boar! Bench Press 'erk
Grip 3 Floor Press (an Clean Pull Front Squat
Snatch Rack Pull Bar)ell Lunes Stan!in #ilitar&
Ro*anian +ea!li"ts Chinups Snatch +ea!li"t
Week 3
Day 1 Day 2 Day 3
Pause/Box/Bench Squat Grip 3 Floor Press Push Press
Feet /le$ate! Pushups Clean Pull Front Squat
Goo! #ornins Bent Row Clean/FS/PP
Week .
Day 1 Day 2 Day 3
Pause/Box/Bench Squat Grip 1 % Boar! Bench Press 'erk
Grip 3 Floor Press (an Clean Pull Front Squat
Snatch Rack Pull Bar)ell Lunes Stan!in #ilitar&
Ro*anian +ea!li"ts Chinups Snatch +ea!li"t
Dynamic Emphasis
Week 10%
Day 1 Day 2 Day 3
Clean ,spee!- Box Squat,spee!- Grip 1 Pause! Bench,Spee!-
Back Squat,hea$&- Grip 3 Bench Press,hea$&- Clean,(ea$&-
BW Rows Clean Pull Front Squat
Snatch Pull One Le Squat Stan!in #ilitar& Press
Goo! #ornins Chinups Snatch +ea!li"t
Week 30.
Day 1 Day 2 Day 3
Chinups (an Clean Pull Front Squat
Snatch Rack Pull Bar)ell Lunes BW Rows
Ro*anian +ea!li"ts Feet /le$ate! Pushups Snatch +ea!li"t
Week 1
Day 1 Day 2 Day 3
BW Rows Clean Pull Front Squat
Snatch Pull One Le Squat Chinups
Goo! #ornins Stan!in #ilitar& Clean/FS/PP
/xercise Or!er Sets
Foun!ation /xercise 2
#a3or 4ssistance 1
#a3or 4ssistance .
#a3or 4ssistance 3
#a3or 4ssistance %
Weeks Foundation Exercise U/ Foundation Exercise T! "#ympic Pu##s !ox/!ench S$uat Push Press/%erk
1 2152656356758%x2591 2x3 63: 81:x1 2x3 1;: (ea$& )ut with oo! "or*
% 21526563567581x.591 1x3 8%: 71:x3 2x3 11: (ea$& )ut with oo! "or*
3 26563567581571x%591 3x% 71: 7.:x% 2x3 2;: (ea$& )ut with oo! "or*
. 3x4#R4P 61: 1x3 81: 81:x1 2x3 11: (ea$& )ut with oo! "or*
1 21526563567581x1591 .x% 71: 71:x3 2x3 2;: (ea$& )ut with oo! "or*
2 26563567581571x3591 .x1 7.: 7.:x% 2x3 21: (ea$& )ut with oo! "or*
6 63567581571576x1591 %x1 76: 1;1:x% 2x3 11: (ea$& )ut with oo! "or*
8 3x4#R4P 61: 2x% 63: 81:x3 2x3 1;: (ea$& )ut with oo! "or*
7 #4< #4< o"" o"" o""
&## other exercises done as hea'y as possi(#e )or *+1, reps
!W Exercises &-.&P
Lower =olu*e
Weeks Foundation Exercise U/ Foundation Exercise T! "#ympic Pu##s !ox/!ench S$uat Push Press/%erk
1 1152152656356758%x2 1x3 8%: 71:x3 2x% 1;: >p to 2.:x3?.
% 11521526563567581x. .x% 88: 7.:x% 2x% 11: >p to 2.:x3?.
3 21526563567581571x% 3x% 71: 81:x1 2x% 2;: >p to 26:x3?.
. 3x4#R4P 61: 1x3 81: 71:x3 2x% 11: >p to 26:x3?.
1 11521526563567581x1 .x1 7.: 7.:x% 2x% 2;: >p to 6;:x3?.
2 21526563567581571x3 .x% 81: 1;1:x% 2x% 21: >p to 6;:x3?.
6 #4< #4< none none none
Dynamic Emphasis
Weeks !ox/!ench S$uat Dynamic !ench /#ean Speed S$uat/!ench 0ea'y /#ean 0ea'y
1 2x% 1;: 2x3 11: .x3 6;: 1152152656356758%x2 1x3 8%:
% 2x% 11: 2x3 2;: .x3 62: 11521526563567581x. .x% 88:
3 2x% 2;: 2x3 21: 1x% 8;: 21526563567581571x% 3x% 71:
. 2x% 1;: 2x3 11: .x3 6;: 11521526563567581x1 1x3 81:
1 2x% 11: 2x3 2;: .x3 62: 21526563567581571x3 .x1 7.:
2 *ax *ax *ax *ax *ax
/xercise Or!er Sets
Foun!ation /xercise Spee! @a)le
#a3or 4ssistance 2
#a3or 4ssistance .
#a3or 4ssistance 3
#a3or 4ssistance %
Tota# !ody .ank
Clean1 Foun!ation
(an Clean Pull
Rack Clean Pull
Push Press1
Clean Pull.
Snatch Pull
Snatch +ea!li"t2
!i#atera# Extension Pu##ing Pushing
Clean Pull Snatch 'erk
Snatch Pull Clean Push Press
+ea!li"t
@rap Bar 'u*ps
'u*p Squats
o1er !ody
Back Squat1 Foun!ation
Box/Bench Squat3
Front Squat%
Lune2
BSS.
Ro*anian +ea!li"t6
Goo! #ornins1
2n p#ace !i#atera# 0ori3onta# Posterior /hain
Front Squat Bularian Split Squat Goo! #ornin
Box/Bench Squat Lune +ea!li"t
"
Upper !ody
Grip 3 Bench1 Foun!ation
Floor Press 1
Pushups1
BW Rows.
Chinups,"eet on )ench-%
Grip 1 % Boar! Press3
0ori3onta# Pu## 0ori3onta# Push 4ertica# Pu## 4ertica# Push
BW Rows Boar! Press Chinups Stan!in Press
Bar)ell Row Pushups Bra!"or! Press
Grip 1 Bench
Floor Press 1
Chinups %
Grip 1 % Boar! 3
Bent Row .
Pushups 1
Stan!in #ilitar& 2
BW Rows 6
'an 6?'an 7
Wednesday Set 1 Set % Set 3 Set . Set 1 Set 2
Back Squat 21:x2 26:x2 63:x2 67:x2 8%:x2 8%:91l)sA x 2
Bent O$er Rows 1; 1; 1; 1; 1;
Clean Pull 81:x1 81:x1 81:x1 81:x1 >se Power Clean :
One Le Squat on Bench 1; each le 1; each le 1; each le
Chinups Failure Failure
Finisher?@rap Bar Walks Lenth o" Weiht roo* . ti*es with 3115 %%15 or 181
@hurs!a& =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
8?1% sprints
Stretchin Full )o!&
Fri!a&
Set 1 Set % Set 3 Set . Set 1 Set 2
Grip 3 Bench Press
21:x2 26:x2 63:x2 67:x2 8%:x2 8%:91l)sA x 2
Snatch Grip Power Pull 81:x1 81:x1 81:x1 81:x1 >se Power Clean :
Front Squat ,as : o" Clean- 21:x2 26:x2 63:x2 67:x2
Stan!in #ilitar& Press 8 8 8
O$erhea! Squat 1; 1;
Finisher?(ea$& Cooler Pushes 4s *an& as the& can take
De)initions
/#ean Pu## Per"or*e! 3ust like )otto* o" CleanA 4r*s shoul! sta& straiht to e*phasiBe $iolent shruA
"ne #eg S$uat on !ench Rear "oot is put on )enchA Front le is in lune positionA Per"or* one le squatA
Front shin shoul! sta& near perpen!icular on each repA
/hinups Put )ar in rack at the top positionA Put "eet on )ench an! pull chin o$er )arA
5rip 3 !ench Press Bench Press with the pinkies on the rinA
Snatch 5rip Po1er Pu## Set )ar in rack riht a)o$e the kneesA Pull up $iolentl& an! shru with a snatch ripA
Snatch rip is with *i!!le "iner on rins "or *ost athletesA
"'erhead S$uat >se snatch rip an! !escen! into a "ull squat positionA 4!! weiht when possi)leA
Front S$uat 4thletes shoul! use clean ripA
1x1
#axi*u*
heiht
1;?.; &ar! sprints startin "ro*
sto*ach5 )ack5 or stance
Con!itionin/@ouhness
Portion?Lon !istance cooler
pushes5 stairs5 calisthenics5
sprints
Pick 1 an!
!rill it
'an 1%?'an 12
-onday Set 1 Set % Set 3 Set . Set 1 Set 2 Set 6
Clean 63:x3 67:x3 8%:x3 8%:x3 8%:x3 8%:x3 8%:x3
Pause or Box Squat 11:x3 11:x3 11:x3 11:x3 11:x3 11:x3
Chinups,"eet on )ench- Failure Failure Failure Failure
Push Press,: o" Clean- 26:x1 63:x1 62:x1
Ro*anian +ea!li"ts 8%:x1; 8%:x1; >se Power Clean
Tuesday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
Stretchin Full )o!&
Wednesday
Back Squat 21:x. 26:x. 63:x. 67:x. 81:x. 81:91l)sA x .
Stan!in #ilitar& Press 8 8 8 8
(an Clean Pull 71:x3 71:x3 71:x3 71:x3
Bar)ell Lunes 8 each le 8 each le 8 each le
Grip 1 % Boar! Bench Press 63:xa*rap 63:xa*rap
Thursday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
12 reps
Stretchin Full )o!&
Friday
Grip 3 Bench Press 21:x. 26:x. 63:x. 67:x. 81:x. 81:91l)sA x .
Snatch Pull 71:x3 71:x3 71:x3 71:x3 71:x3
Front Squat 26:x. 63:x. 67:x. 8%:x. : o" Clean
Feet on Bench Pushups "ailure "ailure "ailure
Snatch +ea!li"t,: o" Clean- 71:x8 76:x8
De)initions
Snatch Pu## Per"or*e! 3ust like )otto* o" Clean except usin wi!e ripA =iolent Shru
1x1 #axi*u*
heiht
Bas5 4ilit& Ropes5 #at +rills5
Line +rills
Pick % 1;?11
*in each
sprints
Pick 1 an!
!rill it
1 sets o" 8
)oxes
%; &ar! Sprints startin "ro*
sto*ach
sprints
Pick 1 an!
!rill it
Pause or !ox S$uat Pause )elow parallel "or % secon!s an! explo!e upA
Push Press Feet are in 3u*p stanceA >se les to et )ar o$erhea!A Pause with weiht o$erhea!A
@hink o" as total )o!& *o$e*entA
.omanian Dead#i)ts Bar starts at the waistA Ceep )ack arche! an! knees slihtl& )entA
Ben! o$er until the )ar is riht )elow the knees an! re$erse the *otionA
0ang /#ean Pu## Sa*e as clean pull except )ar starts "ro* han positionA Lower )ar to knees an! re$erseA
5rip 1 2 !oard !ench Press Grip 1Din!ex "iner touchin the s*ooth part o" the )arA Eo closerF
Bar is lowere! 3ust like a )ench press to a % )oar!A Pause an! explo!e upA
Partner shoul! hol! Boar! "lat on the chest where the )ar is suppose! to touchA
Snatch Dead#i)t >se a snatch ripA @his is ol! "ashione! !ea!li"t with knees )ent an! )ack arche!A
#ust squat !own to et the weiht at the )otto* positionA
5rip 3 !ench Press Rin or pinkie "iner on the rinsA
'an %;?%3
-onday Set 1 Set % Set 3 Set . Set 1 Set 2
Clean 26:x% 63:x% 8%:x% 71:x% 71:x% 71:x%
Pause/Box/Bench Squat 2;:x3 2;:x3 2;:x3 2;:x3 2;:x3 2;:x3
BW Rows Failure Failure Failure Failure
Push Press 11:x3 21:x3 26:x3
Goo! #ornins 1% 1%
Finisher?Cooler Pushes 4s *an& as the& can take
Tuesday+&gi#ity Emphasis =olu*e
+&na*ic War*up
Bar (ops 1x1; secon!s
4ilit& La!!er 11 *in
Stretchin Full )o!&
Back Squat 26:x% 63:x% 67:x% 81:x% 71:x% 71:91l)sA x %
Grip 1 % Boar! Bench Press 26:x1 6;:x1 63:x1 62:x1 67:x1
Clean Pull 7.:x% 7.:x% 7.:x% 7.:x% >se Power Clean :
One Le Squat 1; each le 1; each le 1; each le
Stan!in #ilitar& Press 1% 1%
@hurs!a& =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
8?1% sprints
Stretchin Full )o!&
Fri!a&
Grip 3 Bench Press 26:x% 63:x% 67:x% 81:x% 71:x% 71:91l)sA x %
Snatch Power Pull "ro* Rack 7.:x% 7.:x% 7.:x% 7.:x% 7.:x%
Front Squat,: o" Clean- 26:x. 62:x3 8%:x3 88:x3
Chinups,"eet on )ench- Failure Failure Failure
O$erhea! Squat 1; 1;
Con!itionin/@ouhness Portion?
Lon !istance cooler pushes5
stairs5 calisthenics5 sprints
Pick 1 an! !rill
it
1x1 #axi*u*
heiht
Pick 1 an! !rill
it
'ul& 13 ? 16
Clean 81:x3 81:x3 81:x3 81:x3
Pause/Box/Bench Squat 11:x3 11:x3 11:x3 11:x3 11:x3 11:x3
Feet on Bench Pushups Failure Failure Failure Failure
Push Press 11:x3 22:x3 63:x3 63: x 3 use clean :
Ro*anian +ea!li"ts 1% 1%
Core Blaster or CB Swins 1% 1% 1%
Planks 31 sec 31 sec 31 sec
Back Squat 61:xFailure 61:xFailure 61:xFailure
Chinups Failure Failure Failure
(an Clean Pull 81:x1 81:x1 81:x1 81:x1 >se Power Clean :
Bar)ell Lunes 1; each le 1; each le 1; each le 1; each le
Seate! #ilitar& 1; 1; 8 8
Planks 31 sec 31 sec 31 sec
Friday
Grip 3 Bench Press 61:xFailure 61:xFailure 61:xFailure 61:xFailure
(an Clean 63:x3 67:x% 8%:x1 62:x% 81:x1
Front Squat 26:x. 62:x. 8%:x. 81:x. >se Power Clean :
Grip 1 3 Boar! Bench Press 6;:x"ailure 6;:x"ailure 6;:x"ailure
Snatch +ea!li"t 76:x8 1;;:x8
Planks ?el)ow to knee 31 sec 31 sec 31 sec
De)initions
5rip 3 !ench Press Bench Press with the pinkies on the rinA
5rip 1 3 !oard !ench Press Grip 1Din!ex "iner touchin the s*ooth part o" the )arA Eo closerF
Bar is lowere! 3ust like a )ench press to a 3 )oar!A Pause an! explo!e upA
Partner shoul! hol! Boar! "lat on the chest where the )ar is suppose! to touchA
.omanian Dead#i)ts Bar starts at the waistA Ceep )ack arche! an! knees slihtl& )entA
Ben! o$er until the )ar is riht )elow the knees an! re$erse the *otionA
Snatch Dead#i)t >se a snatch ripA @his is ol! "ashione! !ea!li"t with knees )ent an! )ack arche!A
#ust squat !own to et the weiht at the )otto* positionA
Push Press Feet are in 3u*p stanceA >se les to et )ar o$erhea!A Pause with weiht o$erhea!A
@hink o" as total )o!& *o$e*entA
Front S$uat 4thletes shoul! use clean ripA
Clean 63:x3 67:x3 81:x3 81:x3 81:x3 81:x3 81:x3
Pause/Box/Bench Squat 11:x3 11:x3 11:x3 11:x3 11:x3 11:x3
Push Press 11:x3 22:x3 63:x3
Ro*anian +ea!li"ts 1% 1%
+&na*ic War*up
Box 'u*ps
Stretchin Full )o!&
Back Squat 61:xFailure 61:xFailure 61:xFailure
Chinups Failure Failure Failure Failure Failure
(an Clean Pull 81:x1 81:x1 81:x1 81:x1 >se Power Clean :
Bar)ell Lunes 1; each le 1; each le 1; each le
Stan!in #ilitar& 1% 1%
Finisher?(ea$& Cooler Pushes Lenth o" Weiht roo* . ti*es with 3115 %%15 or 181
@hurs!a& =olu*e
+&na*ic War*up
Broa! 'u*ps
8?1% sprints
Stretchin Full )o!&
Friday
Grip 3 Bench Press 61:xFailure 61:xFailure 61:xFailure
(an Clean ,hih catch5 no squat- 63:x3 67:x% 8%:x1 62:x% 81:x1
Front Squat 26:x. 62:x. 8%:x. 81:x.
Grip 1 % Boar! Bench Press 6;:x"ailure 6;:x"ailure 6;:x"ailure
Snatch +ea!li"t 76:x8 1;;:x8
1x1 )oxes in
row
Con!itionin/@ouhness Portion?Lon
!istance cooler pushes5 stairs5
calisthenics5 sprints
Pick 1 an!
!rill it
1x3
#axi*u*
!istance
Pick 1 an!
!rill it
Fe) %?2
Clean 63:x3 8%:x% 71:x% 71:x% 71:x% 71:x%
Pause/Box/Bench Squat 2;:x% 2;:x% 2;:x% 2;:x% 2;:x% 2;:x%
Feet on Bench Pushups ,a!! weiht-G Failure Failure Failure Failure
Snatch Grip Rack Pull 71:x3 71:x3 71:x3
Bar on Back Goo! #ornins 1% 1%
Finisher?Cooler Pushes (ea$&
GCan a!! weiht with )an!s5 chains or plates
Back Squat 21:x1 26:x1 63:x1 67:x1 81:x1 81:91x1
Bent Rows 8 8 8 8 8
Clean Pull 71:x3 71:x3 71:x3 71:x3 >se Power Clean :
One Le Squat 1; each le 1; each le 1; each le
Chinups Failure Failure
Finisher?(ea$& @ire Flips (ea$&
@hurs!a& =olu*e
+&na*ic War*up
Broa! 'u*ps
8?1% sprints
Stretchin Full )o!&
Friday
Grip 3 Bench Press 21:x1 26:x1 63:x1 67:x1 81:x1 81:91x1
Push Press 21:x3 26:x3 26:x3 26:x3 26:x3
Front Squat 26:x. 62:x. 8%:x. 88:x.
Bra!"or! Press %; %; %;
O$erhea! Squat 2 2
1x3 #axi*u*
!istance
1;?.; &ar! sprints startin "ro* sto*ach5
)ack5 or stance
Pick 1 an!
!rill it
Clean 63:x3 8%:x1 7.:x1 7.:x1 7.:x1 7.:x1
Pause/Box/Bench Squat 26:x% 26:x% 26:x% 26:x% 26:x% 26:x%
Chinups Failure Failure Failure Failure
Snatch Rack Pulls 7.:x% 7.:x% 7.:x%
Ro*anian +ea!li"ts 26:x8 63:x8
Cooler Pushes
+&na*ic War*up
Box 'u*ps
Stretchin Full )o!&
Back Squat 26:x3 63:x3 67:x3 81:x3 71:x3 71:x391l)sA
Stan!in #ilitar& Press 2 2 2 2 2
(an Clean Pull 7.:x% 7.:x% 7.:x% 7.:x% >se Power Clean :
Bar)ell Lunes 1; each le 1; each le 1; each le
Grip 1 % Boar! Bench Press 26:x"ailure 26:x"ailure
Finisher?@ire Flips
@hurs!a& =olu*e
+&na*ic War*up
Broa! 'u*ps
8?1% sprints
Stretchin Full )o!&
Friday
Grip 3 Bench Press 26:x3 63:x3 67:x3 81:x3 71:x3 71:x391l)sA
'erk 18:x. 2.:x. 26:. 63:x% 62:x%
Front Squat 26:x3 62:x3 81:x3 71:x%
Feet on Bench Pushups Failure Failure Failure
Snatch +ea!li"t 71:x1; 7.:x1;
@rap Bar Walks Lenth o" Weiht roo* . ti*es with 3115 %%15 or 181
1x1 )oxes in
row
Pick 1 an!
!rill it
1x3
#axi*u*
!istance
Pick 1 an!
!rill it
Week o" %?%3
Clean 63:x3 67:x3 8%:x3 8%:x3 8%:x3 8%:x3 8%:x3
Snatch Pull 71: x3 71: x3 71: x3
Goo! #ornins 8 8
Finisher?@ire Flips %x8
Tuesday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
Stretchin Full )o!&
Wednesday
Back Squat 11:x2 21:x2 26:x2 63:x2 67:x2 8%:x2
Grip 3 Floor Press 21:x1 6;:x1 6;:x1 6;:x1
Clean Pull 71:x3 71:x3 71:x3 71:x3
One Le Squat 8 each le 8 each le 8 each le
Bent Row 8 8
Finisher?Cooler Pushes 1 @rips
Thursday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
12 reps
Stretchin Full )o!&
Friday
Grip 3 Bench Press 11:x2 21:x2 26:x2 63:x2 67:x2 8%:x2
Push Press 11:x3 21:3 21:3 2.:3 2.:3
Front Squat 21:x2 26:x2 63:x2 67:x2 : o" Clean
Bra!"or! Press %; %;
Clean/FS/PP 11:x3 11:x3
Finisher?@rap Bar Walks Lenth o" Weiht roo* . ti*es with 3215 %615 or %%1
1x1 #axi*u*
heiht
Line +rills
Pick % 1;?11
*in each
sprints
Pick 1 an!
!rill it
1 sets o" 8
)oxes
%; &ar! Sprints startin "ro*
sto*ach
sprints
Pick 1 an!
!rill it
Week o" 3/%
-onday Set 1 Set % Set 3 Set . Set 1
Clean 63:x3 67:x3 88:x% 88:x% 88:x%
Pause/Box/Bench Squat 11:x% 11:x% 11:x% 11:x% 11:x%
Grip 3 Floor Press 2.:x1; 21:x1; 18:x1; 11:x1;
Snatch Rack Pull 7.: x% 7.: x% 7.: x%
Ro*anian +ea!li"ts 21:x8 21:x8
Tuesday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
Bas5 4ilit& Ropes5 #at +rills5 Line +rills
Stretchin Full )o!&
Wednesday
Set 1 Set % Set 3 Set . Set 1
Back Squat 11:x. 21:x. 26:x. 63:x. 67:x.
Grip 1 % Boar! Bench Press 21:x1 6;:x1 6;:x1 6;:x1
(an Clean Pull 7.:x% 7.:x% 7.:x% 7.:x%
Scissor 'u*ps 2 each le 2 each le 2 each le #ax (eihtA Control Lan!in
Chinups "ailure "ailure
Finisher?Cooler Pushes 1 @rips 1%1 l)sA
Thursday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
1; each
Stretchin Full )o!&
Friday
Set 1 Set % Set 3 Set . Set 1
Grip 3 Bench Press 11:x. 21:x. 26:x. 63:x. 67:x.
'erk 11:x. 21:. 21:. 2.:. 2.:.
Front Squat 2.:x. 6;:x. 62:x. 8%:x. : o" Clean
Stan!in #ilitar&,+BHs "or Foot)all pla&ers- 1;t11 1;t11
1x1
#axi*u*
heiht
Pick % 1;?
11 *in
each
!istance cooler pushes5 stairs5 calisthenics5
sprints
Pick 1 an!
!rill it
1 sets o" 8
)oxes
1;0%; &ar! Sprints startin "ro*
sto*ach/)ack/stance
!istance cooler pushes5 stairs5 calisthenics5
sprints
Pick 1 an!
!rill it
Snatch +ea!li"t 71:x1; 7.:x1;
Set 2
88:x%
11:x%
Set 2
81:x.
#ax (eihtA Control Lan!in
Set 2
81:x.
: o" Clean
Week o" 3/7
Clean 63:x3 67:x3 81:x% 71:x% 71:x% 71:x%
Feet /le$ate! Pushups Failure Failure Failure Failure
Snatch Pull 81: x1 81: x1 81: x1
Goo! #ornins 1; 1;
Tuesday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
Stretchin Full )o!&
Wednesday
Back Squat 21:x% 26:x% 63:x% 67:x% 81:x% 71:x%
Grip 3 Floor Press 21:x1 26:x1 63:x1 62:x1
Clean Pull 81: x1 81: x1 81: x1 81: x1
One Le Squat 1; 1; 1; Bar)ell
Bent Row 1; 1;
Thursday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
1; each
Stretchin Full )o!&
Friday
Grip 3 Bench Press 21:x% 26:x% 63:x% 67:x% 81:x% 71:x%
Push Press 21:x3 2.:3 2.:3 26:3 26:3
Front Squat 63:x% 67:x% 81:x% 88:x% : o" Clean
R+L/(an pull/(an Clean/FS/PP 11:x3 11:x3
1x1
#axi*u*
heiht
Line +rills
Pick % 1;?
11 *in
each
Pick 1
an! !rill it
1 sets o"
8 )oxes
sto*ach/)ack/stance
Pick 1
an! !rill it
Wednesday
Clean 63:x3 81:x3 81:x3 81:x3 81:x3 81:x3
Back Squat 26:x8 61:x"ailure 61:x"ailure 61:x"ailure
Grip 1 % Boar! Bench Press 21: x3 63: x3 67: x3 81: x "ailure
Lunes 1; 1; 1; Bar)ell
Thursday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps 1 sets o" 8 )oxes
1; each
Pick 1 an! !rill it
Stretchin Full )o!&
Friday
Grip 3 Bench Press 26:x8 61:x"ailure 61:x"ailure 61:x"ailure
'erk 21:x% 2.:% 2.:% 26:% 26:%
Front Squat 26:x2 63:x2 67:x2 8%:x2 : o" Clean
Stan!in #ilitar& 8 8
Snatch +ea!li"t 7.:x8 1;;:x2
sto*ach/)ack/stance
Clean 63:x3 8%:x% 7.:x1 7.:x1 7.:x1 7.:x1
Snatch Pull 7.: x% 7.: x% 7.: x%
Goo! #ornins 1; 1;
Tuesday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
Stretchin Full )o!&
Wednesday
Back Squat 11:x1 21:x1 26:x1 63:x1 67:x1 81:x1
Grip 3 Floor Press 21:x1 26:x1 63:x3 8%:x"ailure
Clean Pull 7.: x% 7.: x% 7.: x% 7.: x%
One Le Squat 1; 1; 1; Bar)ell
Bent Row 1; 1;
Thursday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
1; each
Stretchin Full )o!&
Friday
Grip 3 Bench Press 11:x1 21:x1 26:x1 63:x1 67:x1 81:x1
Push Press 21:x3 26:3 26:3 6;:3 6;:3
Front Squat 63:x% 67:x% 81:x% 71:x3 : o" Clean
Clean/FS/PP 11:x3 21:x3
1x1
#axi*u*
heiht
Bas5 4ilit& Ropes5 #at +rills5 Line
+rills
Pick % 1;?
11 *in
each
Pick 1
an! !rill it
1 sets o"
8 )oxes
sto*ach/)ack/stance
Pick 1
an! !rill it
Clean 63:x3 8%:x% 71:x1 7.:x1 1;3:x1 i" success"ul51;2:x1
Grip 3 Floor Press 6;:x3 6;:x3 Failure 6;:x3
Snatch Rack Pull 71: x3 71: x3 71: x3
Ro*anian +ea!li"ts 1; 1;
Tuesday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
Stretchin Full )o!&
Wednesday
Back Squat 21:x1 63:x3 81:x% 7.:x1 1;3:x1 i" success"ul51;2:x1
Grip 1 % Boar! Bench Press 21:x1 26:x1 63:x3 62:x3
(an Clean Pull 81: x3 81: x3 81: x3 81: x3
Bar)ell Lunes 1; 1; 1;
Thursday =olu*e
+&na*ic War*up
Box/(ur!le 'u*ps
1; each
Stretchin Full )o!&
Friday
Grip 3 Bench Press 21:x1 63:x3 81:x% 7.:x1 1;3:x1 i" success"ul51;2:x1
Push Press 21:x3 6;:1 62:1 67:x1 8%:x1
Front Squat 63:x% 81:x% 1;;:x% 1;2:x% : o" Clean
BW Rows Failure Failure
Snatch +ea!li"ts on Plates 81:x1; 71:x1;
1x1
#axi*u*
heiht
Line +rills
Pick % 1;?
11 *in
each
sprints
Pick 1
an! !rill it
1 sets o"
8 )oxes
1;0%; &ar! Sprints startin
"ro* sto*ach/)ack/stance
sprints
Pick 1
an! !rill it

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