Day 1

Week
Exercise
Warm-up

Dynamic warm-up
then 4 sets of abs and low back
6
5
4
Hang Clean 6
5
4
6
5
4
6
5
4
Back Squats 8
5
8
8
5
8
8
5
8
8
5
8
Split Jerk
8
6
4
8
6
4
8
6
4
pair with
8
6
4
SB single leg 12
15
15
Hamstring
12
15
15
Curls
12
15
15
12
15
15
Barbell Bent- 12
8
10
over row
12
8
10
12
8
10
12
8
10
DB Lateral lunge 8ea
10ea
6ea
paired with
8ea
10ea
6ea
DB bicep
8ea
10ea
6ea
curl
8ea
10ea
6ea
Boxing ^^
8 x 30secs 10 x 30sec 12 x 30ecs
^^ - either hitting a heavy bag, or with 5lbs DB's

6
6
6
6
6
6
6
6
8
8
8
8
15
15
15
15
8
8
8
8
8ea
8ea
8ea
8ea
12 x 30secs

Day 2
Week
Exercise
Warm-up

Dynamic warm-up
then 4 sets of abs and low back
6
5
4
6
Weighted
6
5
4
6
Jump Squat
6
5
4
6
6
5
4
6
Front Squat
8
5
8
6
8
5
8
6
8
5
8
6
8
5
8
6
Power Snatch 6
5
5
4
6
5
4
4
6
3
3
4
6
3
2
4
3
1
Push Press
6
5
5
4
6
5
4
4
6
3
3
4
6
3
2
4
3
1
Pitcher Squats 8
10
6
8
8
10
6
8
8
10
6
8
8
10
6
8

Day 3

Day 4
Week
Exercise
Warm-up
Clean Pulls

single Leg Leg

Press
(numbers are each leg)
Single arm
Swiss ball DB
Bench press
pair with
Single arm
SB DB bent-over
row
DB Forward lunge and
reach. Do the lunge
and then reach the DB
down to your feet.
Hang Clean/front squat
RDL/bent over row
1 rep

Dynamic warm-up
then 4 sets of abs and low back
6
5
4
6
6
5
4
6
6
5
4
6
6
5
4
6
8
5
8
6
8
5
8
6
8
5
8
6
8
5
8
6
8
6
4
8
8
6
4
8
8
6
4
8
8
6
4
8
10
8
6
8
10
8
6
8
10
8
6
8
10
8
6
8
8ea
12ea
12ea
15ea
8ea
12ea
12ea
15ea
8ea
12ea
12ea
15ea
8ea
12ea
12ea
15ea
6
8
8
10
6
8
8
10
6
8
8
10
6
8
8
10

Week
Exercise
Warm-up

Dynamic warm-up
then 4 sets of abs and low back
DB Single arm
6
5
4
Snatch
6
5
4
6
5
4
6
5
4
Dead Lift
8
5
8
Set the bar down every- 8
5
8
time, stay down and then 8
5
8
explode up
8
5
8
Overhead Squats
6
5
4
6
5
4
6
5
4
6
5
4
DB Swiss ball
8
6
7
Incline bench press
8
6
7
8
6
7
paired with
8
6
7
DB pull over
10
8
6
10
8
6
10
8
6
10
8
6
Your choice of any
failure
failure
failure
bi's and tri's
failure
failure
failure
failure
failure
failure
failure
failure
failure

6
6
6
6
6
6
6
6
6
6
6
6
5
5
5
5
10
10
10
10
failure
failure
failure
failure

Day 1
Week
Exercise
Warm-up

Hang Clean

Back Squats
complex with
6 drop squats
after each set
Barbell
Incline press
pair with
RDL

Barbell Bentover row

Barbell Overhead
Split Squat paired
with DB bicep
curl

dynamic warm-up and c

4
4
4
4
10
10+6
10+6
10+6
8
8
8
8
12
12
12
12
6
6
6
6
8ea
8ea
8ea
8ea

3
3
3
3
8
8+6
8+6
8+6
6
6
6
6
10
10
10
10
8
8
8
8
10ea
10ea
10ea
10ea

6
6
6
6
8
8+6
8+6
8+6
4
4
4
4
12
12
12
12
12
12
12
12
6ea
6ea
6ea
6ea

3
3
3
3
10
10+6
10+6
10+6
8
8
8
8
10
10
10
10
6
6
6
6
8ea
8ea
8ea
8ea

Day 2
Week
Exercise
Warm-up

Weighted
Jump Squat
Bench press
pair with 6 drop
push-ups after
each set
Split Squat

Barbell Shoulder
Shrug

Bent over
lateral raise
pair with
SB single arm
DB bench press

6
6
6
6
12
12
12
12
6
6
6
6
4
4
4
4
10
10
10
10
8
8
8

5
5
5
5
8
8
8
8
5
5
5
5
5
5
5
5
12
12
12
12
8
8
8

dynamic warm-up and c

8
8
8
8
12
12
12
12
8
8
8
8
6
6
6
6
8
8
8
8
8
8
8

6
6
6
6
10
10
10
10
6
6
6
6
5
5
5
5
8
8
8
8
10
10
10

Day 3

Day 4
Week
Exercise
Warm-up

DB split Push-press

Front Squat or
dead lift

DB bench press

pair with
Single arm
SB DB bent-over
row
DB Pitcher squat

pair with
your choice
of core exercises
Hang Clean/front squat
RDL/bent over row
1 rep

dynamic warm-up a
4
4
4
4
8
8
8
8
8
8
8
8
6
6
6
6
8ea
8ea
8ea
8ea

3
3
3
3
5
5
5
5
6
6
6
6
10
10
10
10
12ea
12ea
12ea
12ea

6
6
6
6
8
8
8
8
10
10
10
10
6
6
6
6
12ea
12ea
12ea
12ea

3
3
3
3
6
6
6
6
8
8
8
8
8
8
8
8
15ea
15ea
15ea
15ea

12
12
12
12

8
8
8
8

6
6
6
6

12
12
12
12

Week
Exercise
Warm-up
DB Single arm
or barbell Snatch

Single legged leg

press

Military Press

Snatch Pulls

DB Swiss ball
Incline bench press
paired with
DB pull over

Your choice of any

bi's and tri's

6
6
6
6
8
8
8
8
8
8
8
8
12
12
12
12
7
7
7
7
6
6
6
6
failure
failure
failure
failure

3
3
3
3
6
6
6
6
6
6
6
6
8
8
8
8
5
5
5
5
10
10
10
10
failure
failure
failure
failure

dynamic warm-up and c

6
6
6
6
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
10
10
10
10
failure
failure
failure
failure

3
3
3
3
5
5
5
5
5
5
5
5
10
10
10
10
6
6
6
6
8
8
8
8
failure
failure
failure
failure