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g,HackSquat

umn

J[QK

1,lowWindmill
14,Anchored
Open
Palm
C&P
lB,
GSAssistance
LiltWalk
1,ExtendedSlDl
g,
Rotations
inWalk
Rack
16,
1),
GS
Push/Press
Double
PushlPress
15,
GSAlternating
Press
),
Clean
12,
Crossover
Clean
22,
11.
Double
Overhead
Overhead
GS
Double
Clean
1.
3,llegDl
Straight
leg
Dl(SlOL)
9,1
4,
5,1
20,
Extended
Armlleg
PushlPress
1Snatch
Leg
Dl
OL
(contralateral)
Dl
(ipsi-Iateral)
V.OV[QU[AO
1,1
Hands
Anyhow
PQmlnG
13,laterallunge
14,
GHlean
),lwistingDl
XIV.rOmDO
9,ExtendedSnatch
L1n5
B,
lB,RackedPistols
Ig,OverheadPistol
Alternating
Clean
(2
count)
9,Alternating
11.
Double
Bottoms
Bottoms
Up
Clean
Up
1111
1),
19,Alternatinglwisting
10.
lB,
Alternating
GS
Snatch
Anchored
Press
count)
Press
Press
13,lwistingClean
3.
1,CorkscrewSnatch
Dead
Position
Snatch
g,
Anchored
l.Intro
3,SidePress
5,Waiter'sPress
Snatch-WindmillPress-OH
XV.mOn5m
14,
GS
Double
Press
L1n5
-l Squat
10,
Seated
Press
1),
Weighted
Pistols
PushlPress
Crush
Curl
&
Press
26,lateralSlipping
4,
11,
11,SotsPress
13,
),Waiter'sFloorPress
Double
Double
Floor
Seated
Sots
Press
Press
2),
GS
Squat
g,
B,
Double
Bent
KB
Row
Bent
Row
),Alternating
g,UseofBelts
Snatch
(1
count)
21,
20,Oragonlwisting
22,OragonWalking
23,Jumpinglunge
Racked
&
DH
Oragon
Iwisting
11. Racked
4,
5,ElevatedlowWM
9,Alternating
KBTowel
lunge
Jerk
Curl
(1
24,
1,
Cossack
C&J
lunge
5,1
GS
arm
Double
GS
Jerk
Jerk
25,
Duck
Squat
&
Walk
I,SwingSnatch
4,DoubleSnatchSwingstyle
5,DoubleSnatchCleanstyle
2,
lArm
Military
Press
9,lStep
Forward
1Iwist
Step
Back
),
8,1
Bettoms
Up
Press
(contralateral)
lD,SplitSquaVlunge
XII.ADOOmlnm
X1.WlnOmILL5
9,1
Arm
11Side
leg
(ipsi-Iateral)
14,
Alternating
Sots
Press
11,
DH
Rotetions
XIII.5P[[IAL
5,1
11,ExtendedSwings
10.KB
Snatch
Pinkie
Renegade
arm
lockoutwllKBs
Clean
Overhead
Row
&
L1n5
wi
Press
Squat
High
Knees
1,
3,
SnatchDH
Double
SnatchDH
SquatSots
Squat-Sots
Press
4,
5,CleanPressSquat
Clean-SquatPress
6,
5,
Bottoms
Alternating
Up
Floor
Floor
Press
Press
6,ElevatedHighWM
1.
Bent
Press
),ElevatedHigh/lowWM
4,
13,lowelSwings
1,JerkPrepBump
High/lowWindmili
Rotations
wi
High
Knees
),GSlarmLongCycle
B,
More
fun
GS
withe
long
Cycle
Beast
!.Jerk
PrepDip
14,
Bottoms
low
Basin
Up
lowel
C&J
Swings
3,JerkPrepOrop
Bottoms
Up
C&J
3,
Playing
withe
Beast
4,
Seated
Russian
1,
Competmon
~natch
Demo
5,
Saxon
Bend
11, Overhead
3,Competition
19,
Alternating
lunge
long
Press
Cycle
wll
(1
count)
KBs Press
Demo
Heavy
arm
Jerks
1.
Windmill
Prep
6,lying
KB
Pullover
vim
2,
3,
),DoubleClean-PressSquat
Get
Double
Rolling
Up
TQAlninG
Situp
Sit-up
Get
Up
Sit-up
),
KB
Janda
Sit-up
B,HookSwings
VIII.5nmU
1. Competition Jerk Demo
IX.J[QK

16,llegSquaVPistolsPrep
3,1 arm Floor Press
3,HighWindmili
10,Double
Overhead
Rotations
6,
CleanSquat-Press
XVI.GIQ[VOU
5POQT
14, lateral mOH lunge
vlI.on[
O[AOLifT

.,.

Waiter's

Press:

reps each hand x

Bottoms Up Fleor Press:

Alternating

Snatch:

count: 10 reps x
reps x

Double Dead Position Cleans: 5

Double SnatchlDH Squat/Sots

5 repsx

sets

(5TRmGTU.

16kgx 15x

sets

24kgxl5xl

Press combo:

Deck Squats -

10 reps x

sets

Multi-level

TV PROGRAmS:

D[Glnn[R PROGRAm 1

reps each hand x

1 Arm Clean: 5

2 sets

reps each hand x

sets

2 sets

1 Arm Jerks:

1 leg Deadlift:

reps each leg x

10 reps each leg x

10 repsx

1 Arm Swings:

(men), or 11-14kg (women),depending

10 reps x

sets

AOVAnm

10 reps x

2 x 24g x

sets

BW x 10/10 x

11 Squats/Pistols:

D[Glnn[R PROGRAm*3

Windmill (low position):

Windmill (high position):

reps x

Double Clean & Press: 5

10 reps x

Front Squats:

Crescent

Alternating

1 Arm Snatch-Dead

Cleans:

AOVAnm

Bent Press:
Alternating

10 reps x

Press:

Overhead Squats - 1 Arm: 5

reps x

sets

10 reps x

sets

sets

reps x

Turkish Get Ups: 5

reps x

reps x
2

reps x

Double Swings: 5

reps x

Floor Press:

BW+2x

&

Alternating

reps each leg x

sets

reps x

1;2x20kgx20x

sets: 5

sec between each gasser and do 5 sets toto/!

sets

Walking Swings-lateral:
2

sets

10 reps each direcffanx

Seated

sets

Press: 5

sets

Position:

Extended 1 leg Deadlift: 5

count 20 lutal x

sets

Alternating

Cleans:

count 20 total x

sets

Squat-Jump

x 24kg x 20 x

I;

2x 16kgx lOx
2x24kgx

2x20kgx

2 sets

lateral

2x32kgx

lOx

Double CleanlPress

Basin:

2x24kgx

lOx

2x32kgx

lOx

10 reps x

reps each leg x

sets

10//0 x

Slipping 4 levels

KB Shuftles:

Drop Sets:

DropSets x

5 sets

I;

is

20 rards

dawn and back40 rards with each weight)

Hold the KBbr the handles while shuffling
20kg x 20/20 x 3

1 Arm Snatch:
Jump Shrugs:

2 x 16kgx 20x
2x24kgx20x

I;

Front Squats:

15x I;

2 x 24kg x 10 x

I;

without a break, each shuffle

I;

Combo

16kg x I0 each direcffonx 2 sets

2x20kgx

sets

I;

lOx 1

(Set I: 16kg; Set 2: 12kg; Set 3: Bkg;

Set 4: 4kg; Set 5: BW) (Do01/5 sets

x 24kg x 10 reps x 2

lOx

4 sets

(l6kg-12kg-Bkg-BWan/r!

DoubleClean/SquatCombo-

2x24kgx

5/5 x

nDl:

Multi-level

Shrugs: 2

2x 12kgx 10/10 x

2 x 32kg x 20 x
Double Snatch:

- BW

24kg x 20 x 2

Double Clean - Front Squat - Press:

2x 16kgx 15x I;

sets

reps each hand x

Dragon Twisting-Racked

sets (Set I: 24g; Sat 2:

KB, drop KBand sprint back to sideline; rest 30

sets

Snatch: 2

15 reps per arm (use 40 or 32 kg) x

20kg; Set 3: 16g; Set 4: 12; Set 5: BW sprint)

2:00 per set x

Alternating

Heavy 1 Arm Swings:

Eachset run from sideline to sideline holding

2 sets
3

Dl: 2

Basin:

16kg x 10/10 xl
1 I SquatslPistols

2 sets

{release and catch w/ evew rep)-30 total

I;

Snatch:

KB Gassers-drops

Fixed Stance-High

12kgx 10/10 x 1;

Hand-Hand Swings:

Position:

12kgx lOx

2x 16kgx20x

sets

Press:

5 reps each hand x

BW+ 16kgx lOx

10 reps each hand x

1 Arm Snatch:

I;

BW x 20 x 2

Dragon Twisting Towel Swings-

DARC Swing:

lOx 1;

I;

5mnGTU/mOURAR[[:

x 32kg x 10/10 x 2
(hold 2 KBsin one hand)

1 Arm Suitcase

lOx

32kgx 15x

I;

Bottoms Up Cleans:

10 each direcffanx

Dragon Twisting-Overhead

2 sets
5

Mid-Basin:

24kg x 20/20 x I;

Towel Swings - Fixed Stance - High Basin

Double Swings:

sets

10 reps x

5/5 x I;
5/5 x I

2x24kgx

15x

24kg x

2 sets
(hold each rep for 2 secs)

24kg x

2x20kg x 10 x
30 reps

POUl[R)

24kgx 15/15 x
24kg x 10/10 x

32kg xS/5

5/5 xl;

Towel Swings-low

sets
3

1;

20kg x

2x16kgx

ADVAR[[O PROGRAm*3

sets

10 reps x

Walking Swings-Forward:

1 Hand Swings:

2 sets

*~

PROGRAm
5

sets

Press combo:

Bottoms Up Clean

Hack Squats:

3 sets

Double Windmills:

Alternating

Stance,

24 kg x 15 each direcffanx I

GRIP, nPL05IV[

Position:

BW+ 2 x 12kg x 10 x 1

32kgx

reps each side

Badrweight x

Extended

2 sets

Inmm[OIAn

Situps: 5

sets

reps each side

Double Rack Walk:

Janda

reps each side

Walking Swings:

3 reps each side x

Pistols:

sets

reps each hand x

Extended Straight leg Deadlift:

Double Snatch: 5

OH Squat/Sots

reps each hand x

arm: 5

reps each hand x

sets

*~

Squats:

Sots Press: 3

20 reps

Dragon Twisting-Bodyweight:
Bottoms Up Cleans-1

Overhead

sets

sets

sets

PROGRAm

Multi-Directional

PROGRAm
10 reps x

count: 10 reps x

Double Get Up Sit Up: 5

3 sets

Double Clean-Double

1 Arm Snatch:

PROGRAm1.

Double Cleans:

#1

Inmm[D1An
1 Hand Swings:

Position:

5 reps each hand x

10 reps each direcffonx

Towel Swings:

sets

sets

10 reps x

Swings:

No Hands Turkisb Get Up: 3

reps each hand

sets

1 Arm Military Press:

reps each hand

Get Up Sit Up: 5

BWx20x
10 reps x

combo:

reps each side x

1 Hands Anyhow: 3

reps each hand

Dragon Twisting-Racked

2 sets

Double Clean/Squat/Press

20 reps

Squat:

5 reps each hand x

10 reps

Hand-Hand Swings:

(5mnGTU,

2 sets

KB SIZE CAN BE ADJUSTED AS NECESSARY; USE LIGHTER DR HEAVIER BASED ON STRENGTH LEVEl. WE RECOMMEND LAMINATING THIS PROGRAM GUIDE FO.~ DURABILITY AND SAFE KEEPING OVER CONTINUOUS USE.

2 x 16kgx lOx I;
2x20kgx

BW x 10/10 x 2
DH Squat Combo-

I;

OHSquat; repeat for 01/reps)

6/6 x I

11 SquatslPistols

5/5 x 2

(l FrantSquat+ 1 DoublePush/Press)
24kg x 20 x (fast)

I;

rOOTDALl: LIn[mAn

2 x 20g x 10/10 x I;

PROGRAm*1

Side Step Swings:

1 Arm Snatch/Overhead

Deck Squats:

I;

2x 16gx 1O/IOx

2 sets

5/5 x

I;

2 x 20kg x 5/5 x 1
(do snatch and immediatelr fol/aw with

x 32kg x lOx 2

Towel Swings-Fixed

Walking SwingsBackward:

20 reps

32kg x

Bottoms Up Press:

5/5 x

2x 16kgx5/5x

KB Thrusters:

5/5 x 2

32kgx

1 leg Dl:

sets

24kg x

I;

Double Swings: 2

x 16kg x 10 x 2

Rows: 2

1 Arm Push/Press:

BW x 30 reps

Dragon Twisting:

5/5 x 3 sets

lOx 1

Double Snatch/Double

(wolk 40 rards each set)

10/10 x

2x 16kgx lOx 1;

24kgx5/5x

sets

of Extreme Compromise:

2x 16kgx 10//0 x 1;
11 Squats/Pistols:

(RUnmnG):

2 x 24kgx
2x32kgx

2x24kgx

upon exercise

BW x lOx

DHWalks-Position

Front Squat:

16kgx

10/10 x 2 (use 40 or 32 kg)

Dragon Twisting:

1;

5/5 x 2

24kg x

2x24kgx

01:

Renegade

5PnO AnD 5mnGTU

MultiDirectionallunge

2 sets

1 times using 14-4D kg

3 sets

15 reps each hand x

sets

2x 16kgx lOx
11

BW x 20 reps

Run through the entire seqnence

of Strength:

lOx I;

2x 12kgx lOx I;

5-10 reps

Heavy Rack Holds

sets

Squet:

2 sets

5 reps each side x

2 sets

reps each hand x

10 reps x

2xBkgx

I;

1 Arm Press:

Heavy 1 Arm Swings:

Dragon Twisting-Position

15 reps per arm

Swings:

32kg x 40 total

16kgx 15/15x

16kgx la/lOx

Irep)

(release and catch w/ evew rep)

24kgx 15/15x I;
30kg x 10/10 x

reps per side

Oregon Twisting:

1 Arm Snatch-Corkscrew:

reps each hand x

sets

1 Arrn/1 leg Deadlift (contralateral):

2 sets

reps each hand

1 arm Clean & Press:

Front Squat:

10 reps

Double Snetch/Dverhead

10 reps each hand

Double Jerks:

*~

Tnrkish Get Up: 5

10 reps x

Dragon Walking:

reps x

10 reps each hand x

1 arm Snatch:

Clean-Squat-Press:
Heavy 1 arm Swings:

PROGRAm

20 reps each hand

GS Swings:

PROGRAm

Split Squats:

30 reps

16kgx5/5x2

24kg x 10/10 x

(c1ean+frontsquat+Press~
HandHand

I;

16kgx 20/20 x

sets

1 Arm Clean:

2 x 24kg x 10 reps;
2 x 32kg x 10 reps

sets-

1 Arm Snatch:

10 tolul

Clean-Squat-Press:

2xBkg, 2x 12kg, 2x 16kg, walk 50 meters

20 total

count:

Hand-Hand Swings:

Bent Press: 5

10 reps

1 arm Swings:

#3

Inmm[D1An

reps each hand

1 Arm Military Press: 5

Dnlnn[R

Cleans-1

10 reps each hand

Turkish Get Up: 3

Deck Squat:

Snatch -1 count:

Alternating

10 reps

1 Hand Swings:

Front Squat: 5

Alternating

Turkish GetUp:
1 Arm Snatch:

15/15 x 2

32kg x 5/5 x
(hold each rep for 2 secs)

Bottoms Up Cleans:

of Extreme Compromise

I;

24kg x 20/20 x
24kgx

1 Arm Swings:

Slipping 4 levels drop sets

ascending

1 arm Swings:

16kgx20/20x

BW x 20 x 2 sets
x 16kg x lOx 2

OH WalksPosition

AnA[RODlr ronOlTlomnG:

POUl[R)

PROGRAm~.

Double Clean & Press: 2

Swings:

5mnGTU/rL[XIDILITV:

GRIP, nPL051V[

I;

{20kg-16kg-12kg-BWan/r!

SP[[IAl

1 Hand Swings:

rOOTDALL: LIn[mAn

5TRmGTU:

1 Hand Swings:

sets

2
3

mAX 5P[[D/roR[
3

2 sets

Double Crescent

sets

rep each hand x

lOx I;

2 x 2Bkgx lOx

2x20kgx
Towel Swings -

Front Squat- Double Press

lOx 2
16kg x 10 each direcffanx

Dragon Twisting - BW

40