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SYSTEM
©2017 Mash Elite Performance
All Rights Reserved
ORIGINS ................................................................................................................................................3
SECTION 1: THE METHODS ..............................................................................................................8
BREAKING DOWN THE SYSTEM .............................................................................................9
POST-ACTIVATION POTENTIATION ......................................................................................11
MAXIMUM EFFORT METHOD ............................................................................................14
VELOCITY-BASED DAYS .........................................................................................................18
REPETITION METHOD ............................................................................................................20
UNDULATING PERIODIZATION ............................................................................................22
PENDULUM WAVES ...............................................................................................................24
PRILEPIN'S CHART .................................................................................................................25
CONJUGATE METHOD .........................................................................................................26
WORK CAPACITY ..................................................................................................................28
GENERAL PHYSICAL PREPAREDNESS ..............................................................................30
MUSCULAR BALANCE AND ACCESSORY WORK ..............................................................32
COMPENSATORY ACCELERATION ...................................................................................33
ACCOMMODATING RESISTANCE ......................................................................................35
SECTION 2: THE PROGRAMS ..........................................................................................................37
MASH SYSTEM OLYMPIC WEIGHTLIFTING .........................................................................38
MASH SYSTEM POWERLIFTING ..........................................................................................71
MASH SYSTEM SUPER TOTAL ...........................................................................................103
MASH SYSTEM ATHLETIC PERFORMANCE .....................................................................125
MASH SYSTEM FUNCTIONAL FITNESS: MASHFIT .........................................................161
CONDITIONING THAT WON'T CRUSH YOUR GAINS .........................................................................175
CONCLUSION .......................................................................................................................................180
APPENDIX A: BAND TENSIONS .........................................................................................................181
If you’re thinking about using these programs, please be smart. Don’t participate in strenuous exercise
unless cleared by a competent medical professional. Heavy weights can be dangerous, so only perform
these exercises if you can do so safely. If you follow any of these programs or perform any of these
exercises, you do so at your own risk.
As I’m writing this, we’re a few weeks past the 2017 American
Open Series 3 in Grand Rapids, MI. This meet marked the best
results our team has ever had. I am not just talking about medals.
I mean, we did win just about every age and weight class there
- but that’s not what was so exciting. We took a team of ten
people, and each and every one of them hit personal records
with extraordinary performances. These aren’t rookies new to
the sport. It’s not that hard to get new athletes to hit personal
records. I am talking about guys like Jordan Cantrell - who hit
a 19kg lifetime total personal record to make the world team.
He hit that massive total while not gaining one ounce of weight,
which makes the feat even more extraordinary.
The meet was like an artist painting the perfect picture. It was
confirmation we are on the right path as a team. It was confirmation
our program is performing unlike anyone else’s in the country.
That’s the question all of you are asking, I get it. I know most of
you buy my e-books to get the programs. However, I want you to
understand the methods behind the success. I want you to know
why it works, so hopefully you can one day create an even better
program. Let’s take the first step.
The methods that make up the Mash System are the same
methods we have used to produce some of the best athletes in the
world. I’m going to outline them all here. Then afterwards, you can
see how they fit together: I’ll be laying out and explaining programs
for weightlifting, powerlifting, super total, strength and conditioning,
and functional fitness.
None of the principles I use are new. Once again, the magic is
in the application of these methods. I hope you guys and gals will
enjoy the way I’ve arranged these methods and the creativity in the
way they are applied. I know the Mash Mafia will make changes as
we learn new ideas, but the groundwork of the system will remain
the same.
Whether it’s for you or your athletes, I am hoping this book will
help catapult all of you towards better programs. Maybe one day I
will be buying your book. Look, if you produce enough good athletes,
you can guarantee I will be buying your products.
When you squat 405 pounds, wait 45-60 seconds, and then
perform a vertical leap, the body will remember the heavy squat.
Your body will then recruit more fibers, allowing you to jump higher.
The movements do not have to be exactly the same - just similar.
For years, my wife has used a heavy walkout to prime for a heavy
Right after a really heavy lift, the effect of PAP is at its highest
- but so is fatigue. Luckily, the fatigue state improves at a faster
rate than the PAP effect fades. The goal is to perform the tested
movement at the sweet spot when the PAP is highest and fatigue
is lowest.
PAP doesn’t work the same for everyone. It works best for
efficient lifters and lifters who have been training for a long time. If
you are brand new to weight training, I would recommend a couple
years of just general training with a barbell before attempting
complex methods like the Mash Method.
I use one day per week for maximum effort in the slow strength
movements like squatting and benching. I also use one day per
week in the faster complex movements like the snatch and clean
and jerk. Normally that equates to two days per week being set
aside for maximum effort. When an athlete is seven or more weeks
out from trying to peak, we can play with the specificity of these
maximum effort days and perform variations like these:
• Powers
• Lifts off blocks of various heights
• Lifts from the hang
• Complexes
• Pauses within different angles of the pull
• 1-3 rep maximums
• Lifts from a deficit
Squat:
Deadlift:
These are just a few ways we can shake up the maximum effort
days. I vary them to prevent the law of accommodation. However
when the meet or testing day gets closer, we become more specific.
If strength is still the goal, you will be using 75-85% of your one-
rep maximum with a goal of 0.7 to 0.8 m/s. In 1974 A.S. Prilepin
did a series of studies to understand which loads (percentage of
one-rep maximum) and what volumes worked best for strength. An
80% average seemed to be the most sustainable load to get strong.
90% and above worked the best, but wasn’t as sustainable over a
long period of time if used specifically.
If you want to get strong while still focusing on power output, using
an average of 80% on the strength movements at around 0.7 to 0.8 m/s
will do the trick. If you find that 80% is difficult to move at that velocity,
you might want to consider adding plyometrics to your program and
lightening the load until a faster velocity can be generated.
For the Olympic lifts of snatch and clean and jerk, 80% is still
the average, but velocity is of less importance. For a snatch or
I reserve one day per week for peak velocity days in the strength
movements. I reserve one or two days for the Olympic lifts depending
on where we are in the program. The closer to a meet will require
more focus on the competition movements, as specificity becomes
the driving force.
When you are banging out those reps, you are pumping more
and more blood into the muscles. This constant pumping causes
occlusion of the veins, which basically traps the nourishing blood in
the muscles. This is why blood flow restriction protocols work so well.
When the blood gets trapped, hypoxia (or lack of oxygen) occurs.
Since the Type I fibers need oxygen to be recruited, the bigger and
stronger Type II Fibers take on the load.
Notice I said “quality work”. If you perform more and more work
without increasing your recovery time and methods, your work will
soon outperform your recovery. When that happens, you will be
overtrained and performance drops.
You would think athletes are trying to accelerate, but often they
simply aren’t lifting with that intent. I have athletes who will push
faster if I simply cue them while squatting. It’s all about intent. The
velocity-based days are set aside to really focus on this method. If
The goal is to teach the body to fire more and more fibers as we
stand, causing more compensatory acceleration. In my experience,
bands increase the acceleration because they actually pull you
down faster (causing more of a stretch reflex). I like the chains
as well, however, because they feel more natural. Sometimes
switching from a cycle of using lots of bands leaves one feeling
awkward with straight weight. Rotating between bands, chains,
and straight weight frequently will keep your squats feeling natural
and moving quickly.
This method is great for squats, pulls, and presses. If you have
trouble lifting with the intent to continually accelerate, bands and
chains are a very useful tool. I have used bands to work up heavy,
stripped them off, and then worked up to a personal record many,
many times in my career. Basically, I used bands for post-activation
Let’s look at the first four-week block, and I will explain it in more
detail afterward.
DAY 2
Snatch from Blocks with Bar at Knee 70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x1
Snatch from High Blocks (Power Position) 3RM (starting with 63%)
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Snatch Pulls 95% for 3 x 3 with a 6 sec eccentric
Overhead Axle Bar Carries 3 x 40 yd
DAY 3
Front Squat 3RM (all reps 5 sec eccentric, 5 sec pause in bottom, 4
sec concentric, 10 sec pause at top), then -10% for 2 x
3 (same pauses and tempo)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Jerk Recoveries 5RM
Snatch Grip Deadlift (Paused at Mid Shin) 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 (not
paused)
Upper Muscular Imbalance Superset Weighted Push-Ups for 10 reps superset with KB Bat
Wing Rows for 10 reps (with 2 sec pause) superset
with KB High Pulls for 10 reps (lower more slowly than
you pull up): 3 sets
DAY 4
Overhead Squat Variation Max Effort Work up to 75% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 with 3 sec pauses
DAY 5
Snatch Max Effort Snatch Pull to Snatch to Hang Snatch to Overhead
Squat: 1RM
Clean and Jerk Max Effort Clean to Hang Clean to Front Squat to 2 Jerks: 1RM
KB Swings 4 x 12
DAY 6
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Strict Presses 10RM, then -10% for 2 x 10
2 Inch Deficit RDLs with Mini or Light Band 3 x 8, progress and end with a 7-8 RPE
DAY 2
Snatch from Blocks with Bar at Knee 75% for 3 x 3, 80% for 2 x 2, 85% x 2, 88% x 1
Snatch from High Blocks (Power Position) 3RM (starting with 63%)
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Snatch Pulls 95% for 3 x 3 with a 6 sec eccentric
Overhead Axle Bar Carries 3 x 40 yd
DAY 3
Front Squat 3RM (all reps 5 sec eccentric, 5 sec pause in bottom, 4
sec concentric, 10 sec pause at top), then -10% for 2 x
3 (same pauses and tempo)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Jerk Recoveries 5RM
Snatch Grip Deadlift (Paused at Mid Shin) 5RM (1st 2 reps paused 3 sec), then -10% for 2 x 5 (not
paused)
Upper Muscular Imbalance Superset Weighted Push-Ups for 10 reps superset with KB Bat
Wing Rows for 10 reps (with 2 sec pause) superset
with KB High Pulls for 10 reps (lower more slowly than
you pull up): 3 sets
DAY 4
Overhead Squat Variation Max Effort Work up to 78% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 with 3 sec pauses
DAY 5
Snatch Max Effort Snatch Pull to Snatch to Hang Snatch: 1RM
Clean and Jerk Max Effort Clean to Hang Clean to Front Squat to Jerk: 1RM
KB Swings 4 x 12
DAY 6
Back Squat with Belt Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Strict Presses 10RM, then -10% for 3 x 10
2 Inch Deficit RDLs with Mini or Light Band 3 x 8, progress and end with an 8-9 RPE
DAY 2
Snatch from Blocks with Bar at Knee 65% for 2 x 3, 70% x 2, 75% for 2 x 1, 80% x 1, 83% x 1
Snatch from High Blocks (Power Position) 90% of 3RM for 2 x 3
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Snatch Pulls 95% for 3 x 3 with a 6 sec eccentric
Overhead Axle Bar Carries 3 x 40 yd
DAY 3
Front Squat 90% of 3RM (all reps 5 sec eccentric, 4 sec conentric)
for 3 x 3 (all reps 5 sec eccentric, 4 sec concentric)
Push Presses 90% of 5RM for 3 x 5
Jerk Recoveries 90% of 5RM for 5
Snatch Grip Deadlift (Paused at Mid Shin) 90% of 5RM (1st 2 reps paused 1 sec) for 2 x 5
Upper Muscular Imbalance Superset Weighted Push-Ups for 10 reps superset with KB Bat
Wing Rows for 10 reps (with 2 sec pause) superset
with KB High Pulls for 10 reps (lower more slowly than
you pull up): 3 sets
DAY 4
Overhead Squat Variation Max Effort Work up to 80% for 3 x 5
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 with 3 sec pauses
DAY 5
Snatch Max Effort Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort Clean to Front Squat to Jerk: 1RM
KB Swings 4 x 12
DAY 6
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Strict Presses 90% of 10RM for 3 x 10
2 Inch Deficit RDLs with Mini or Light Band 3 x 8, progress and end with a 9-10 RPE
DAY 2
Snatch from Blocks with Bar at Knee 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1,
work up (allowed 1 miss)
Snatch from High Blocks (Power Position) Start with 70%, work up to max single
Front Squat with Belt 1RM with 5 sec pause (RPE 7)
Overhead Axle Bar Carries 3 x 40 yd
DAY 3
Front Squat 1RM (5 sec eccentric, 5 sec pause in bottom, 4 sec
concentric, 10 sec pause at top), then -15% for 2 x 3
(all reps same pauses and tempo)
Push Presses 5RM, then -15% for 5+
Jerk Recoveries 5RM
Snatch Grip Deadlift (Paused at Mid Shin) 5RM (1st rep paused 1 sec), then -10% for 2 x 5 not
paused
Upper Muscular Imbalance Superset Weighted Push-Ups for 10 reps superset with KB Bat
Wing Rows for 10 reps (with 2 sec pause) superset
with KB High Pulls for 10 reps (lower more slowly than
you pull up): 3 sets
DAY 4
Overhead Squat Variation Max Effort 5RM
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 with 3 sec pauses
DAY 5
Snatch Max Effort Snatch: 1RM
Clean and Jerk Max Effort Clean and Jerk: 1RM
KB Swings 4 x 12
DAY 6
Back Squat with Belt Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Strict Presses 8RM, then -15% for 8+
2 Inch Deficit RDLs with Mini or Light Band 3 x 8, progress and end with a 7-8 RPE
We are using the repetition method on the last set, where you
see a 5+. The plus sign there means to go as many repetitions past
five as possible. Once again, I recommend stopping a rep or two
DAY 2
Here we will have the snatch using the same percentages
extracted from Prilepin’s chart as on the clean and jerk during day
one. We are using high blocks for the maximum effort accessory
movement in the snatch. We want blocks high enough so the bar
is placed right at the power position or in the crease of the hip
with the knees bent four to six inches. There isn’t a big first and
second pull to rely on, so the athlete learns to open at the hips and
rip underneath. This is a great exercise to teach the third pull.
DAY 3
Now we get creative with the tempo, which is another form of
using the conjugate method. I like to use tempo variations this
early in a program because time under tension is great for overall
hypertrophy, and the pauses are great for stabilizing positions.
Most weightlifters are hyper-mobile but lack eccentric strength and
stabilization. This can cause missed lifts, but it can also lead to
injury. It’s important the musculature around the spine is strong
enough to support the structure. If not, low back injuries can wreck
a career. Remember it’s not just about crushing it for a training
block. It’s also about preparing the body to train injury free as far
into the future as possible.
In these front squats you will be using the max effort method to
work up to a three-rep maximum early on and ending with a one-rep
maximum during the last week. You will control the weight for a five
second eccentric/descent, pause five seconds in the bottom of the
squat, have a four second concentric/ascent portion, and finish with
ten second holds at the top. I used this type of tempo to change the
lives of one of my lifters named Eze Onwurah. He used a workout
like this to go from a 130kg clean and jerk to a 150kg clean and jerk
in nine weeks. This result isn’t typical, but it happened. This type of
plan has helped thousands of people strengthen their squats.
We are using the max effort method once again on the snatch
grip deadlift. We are going for a five-rep maximum, and we are
pausing it at mid-shin level during the first two reps. Most lifts are
missed right off of the floor when the lifter gets pulled forwards.
The goal with the pause is to maintain a position with the chest up
and the shoulders over the bar while driving through the mid-foot.
Isometric contractions are the absolute best for building strength
at certain angles.
Bat wing rows are a great way to strengthen the lats, which are
responsible for maintaining a healthy posture during the pull. They
also strengthen the rhomboids, which play a big part in stabilizing
the scapula during the pull and the catch. The two second pause
is to stabilize that position and strengthen the rhomboids in the
contracted state.
DAY 4
Day four is an active recovery day that also promotes general
physical preparedness and work capacity. Nothing is better for
the core than good old-fashioned carries. Unilateral farmers walks
are the best exercise on earth for spine and pelvis stabilization.
Weightlifting and powerlifting are bilateral by nature, so proper
movement of the hips isn’t encouraged as much as it should be.
The quadratus lumborum are the small muscles that lift the hips
up and down. Those muscles can get weak from all of the bilateral
work. If you couple that with jobs or lifestyles that have us at a
desk, the QL can start to be at risk of injury. Unilateral work can help
restore their strength and health along with all the other muscles
that protect our spine and pelvis.
The plate around the world is a simple exercise where you take a
plate with both hands and orbit the plate around your head keeping
it as close to your head as possible. This exercise will light your
shoulders on fire with a massive pump. There isn’t a lot of muscular
damage with this one, so you will recover quickly from it. Basically
you’ll get some shoulder boulders without a lot of soreness to
recover from.
DAY 5
Day five occurs on Friday for Team Mash Mafia, and we call it
Max Out Friday. We always take Max Out Friday a little more like a
competition day. Some people might even wear their singlets. This
is our max effort day for the Olympic lifts. Here we are using the
conjugate method by using complexes. Complexes are great for
We like to use major complexes like the one that you see in day
five of week one. There, we're using a snatch pull to a snatch to
a hang snatch to an overhead squat - and we're performing that
complex as heavy as we can go. Then for the clean and jerk, we'll
perform a clean to a hang clean to a front squat and then two jerks.
These complexes are great for getting our athletes strong and
for testing their drive. Heavy weights performed with this many
movements in a complex are rough on the soul. Each week the
complexes will have fewer movements, which allows them to be
performed heavier.
DAY 6
Day six is always dedicated to strength work in my programs. I
like killing the volume in strength movements on Saturdays because
we take Sunday off to allow our athletes to recover.
You will notice the high repetitions are easier than normal
because the body remembers the heavier weight recruiting fibers
for a heavier load. You will also notice an increase in efficiency
during each round as well. This style of lifting has produced some
major personal records for several of our lifters.
We are again using the max effort method with rep maxes in
the strict press. However, the main purpose is hypertrophy with
the higher repetitions. Now will strict presses make you a better
weightlifter? That’s the question that a lot of people like to ask. It’s
not going to necessarily make you better at jerks, but it will make you
stronger in that position - allowing for more wear and tear. It’s not
always about performing exercises that directly translate to lifting
more. It’s also about performing movements that will stabilize you
so you can perform the competition lifts longer without injury.
DAY 2
Snatch 70% x 2, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
No Hook and No Feet Snatch 65% for 3 x 3, then 3RM
High Bar Back Squat Step 1: 3 x 5 with 50% bar weight + 25% band tension
(60 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 2RM with an
8-9 RPE
Seated Band Leg Curls 4 x 15
DAY 3
Snatch from Short Blocks with Bar Below 70% x 3, 75% x 2, 80% x 2, 85% x 1, 88% for 2 x 1
Knee
Clean from Blocks (Short or Medium 70% x 3, 75% x 2, 80% x 2, 85% x 1, 88% for 2 x 1
Blocks)
Jerk From Racks (Paused 3 Sec in Catch) 3RM
Push Presses 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Bentover
Rows for 5 reps superset with Band Face Busters for
12 reps: 3 sets
DAY 4
Heaving Snatch Balance 1RM with 5 sec pause, then -20% for 3 reps not paused
Front Squat with Chains 7 x 3 with 55% bar weight + 20% chains (60-90 sec rest
between sets, bar speed goal of 0.8m/sec)
Farmers Walk 4 x 40 yd
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
Med Ball Side to Side Abs 15 touches per side
DAY 5
Snatch Max Effort Snatch Pull to Snatch to Hang Snatch: 1RM
Clean and Jerk Max Effort Clean to Hang Clean to Front Squat to Jerk: 1RM
Front Squat 1RM
Muscle Snatches 3x5
DAY 6
Back Squat with Belt Set 1: 85% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Strict Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Clean Grip Deadlift (Paused at Mid Shin, 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not
Using 50-100lb of Chain) paused
Reverse Hypers 3 x 30-45 sec
One Arm Overhead Carries with a Fat Grip 3 x 40 yd each arm
DB
DAY 2
Snatch 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
No Hook and No Feet Snatch 68% for 3 x 3, then 3RM
High Bar Back Squat Step 1: 3 x 5 with 55% bar weight + 25% band tension
(60 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 2RM
Seated Band Leg Curls 4 x 15
DAY 3
Snatch from Short Blocks with Bar Below 70% x 3, 80% x 2, 85% x 1, 78% x 2, 83% x 1, 88% x 1,
Knee 90% x 1
Clean from Blocks (Short or Medium 70% x 3, 80% x 2, 85% x 1, 78% x 1, 83% x 1, 88% x 1,
Blocks) 90% x 1
Jerk From Racks (Paused 3 Sec in Catch) 3RM
Push Presses 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Bentover
Rows for 5 reps superset with Band Face Busters for
12 reps: 3 sets
DAY 4
Heaving Snatch Balance 1RM with 5 sec pause, then -20% for 3 reps not paused
Front Squat with Chains 6 x 3 with 60% bar weight + 20% chains (60-90 sec rest
between sets, bar speed goal of 0.8m/sec)
Farmers Walk 4 x 40 yd
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
Med Ball Side to Side Abs 15 touches per side
DAY 5
Snatch Max Effort Snatch Pull to Snatch: 1RM
Clean and Jerk Max Effort Clean to Front Squat to Jerk: 1RM
Front Squat 1RM
Muscle Snatches 3x5
DAY 6
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Strict Presses 5RM, then -15% for 3 x 5 (last set is 5+)
Clean Grip Deadlift (Paused at Mid Shin, 3RM (1st 2 reps paused 3 sec), then -10% for 2 x 3 not
Using 50-100lb of Chain) paused
Reverse Hypers 3 x 30-45 sec
One Arm Overhead Carries with a Fat Grip 3 x 40 yd each arm
DB
DAY 2
Snatch 70% for 2 x 2, 75% for 2 x 2, 80% for 2 x 1, 85% x 1
No Hook and No Feet Snatch 70% for 3 x 3
High Bar Back Squat Step 1: 3 x 5 with 60% bar weight + 25% band tension
(60 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy double, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 1RM
Seated Band Leg Curls 3 x 10
DAY 3
Snatch from Short Blocks with Bar Below 70% x 3, 80% x 2, 85% x 1
Knee
Clean from Blocks (Short or Medium 70% x 3, 80% x 2, 85% x 1
Blocks)
Jerk From Racks (Paused 3 Sec in Catch) 1RM
Push Presses 3RM, then -10% for 2 x 3
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Bentover
Rows for 5 reps superset with Band Face Busters for
12 reps: 3 sets
DAY 4
Heaving Snatch Balance 1RM with 3 sec pause, then -20% for 3 reps not paused
Front Squat with Chains 6 x 3 with 50% bar weight + 20% chains (60-90 sec rest
between sets, bar speed goal of 0.8m/sec)
Farmers Walk 4 x 40 yd
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
Med Ball Side to Side Abs 15 touches per side
DAY 5
Snatch Max Effort Snatch: 1RM
Clean and Jerk Max Effort Clean and Jerk: 1RM
Front Squat off
Muscle Snatches 3x5
DAY 6
Back Squat with Belt Set 1: 85% x 1, rest 2 minutes, then 70% x 5
Set 2: 85% x 1, rest 2 minutes, then 70% x 5
Set 3: 85% x 1, rest 2 minutes, then 70% x 5
Strict Presses 90% of 5RM for 3 x 5
Clean Grip Deadlift (Paused at Mid Shin, 90% of 3RM (1st 2 reps paused 1 sec)
Using 50-100lb of Chain)
Reverse Hypers 3 x 30-45 sec
One Arm Overhead Carries with a Fat Grip 3 x 40 yd each arm
DB
DAY 2
Snatch 73% x 2, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work
up (allowed 1 miss)
No Hook and No Feet Snatch 1RM
High Bar Back Squat Step 1: 2 x 5 with 50% bar weight + 25% band tension
(60 sec between sets)
Step 2: Still using bands from the previous sets, work
up to a heavy single, keeping it around an 8-9 RPE
Step 3: Take bands off and work up to a 1RM
Seated Band Leg Curls 3 x 15
DAY 3
Snatch from Short Blocks with Bar Below 70% x 3, 80% x 2, 85% x 1, 73% x 2, 83% x 1, 88% x 1,
Knee 75% x 2, 85% x 1, work up
Clean from Blocks (Short or Medium 70% x 3, 80% x 2, 85% x 1, 73% x 2, 83% x 1, 88% x 1,
Blocks) 75% x 2, 85% x 1, work up
Jerk From Racks (Paused 3 Sec in Catch) off
Push Presses 3RM
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Bentover
Rows for 5 reps superset with Band Face Busters for
12 reps: 3 sets
DAY 4
Heaving Snatch Balance 1RM with 3 sec pause
Front Squat with Chains 7 x 2 with 60% bar weight + 20% chains (60-90 sec rest
between sets, bar speed goal of 0.8m/sec)
Farmers Walk 4 x 40 yd
Sled Rope Rows 4 x 30 yd
Sled Bear Crawls 4 x 30 yd
Med Ball Side to Side Abs 15 touches per side
DAY 5
Snatch Max Effort Snatch: 1RM
Clean and Jerk Max Effort Clean and Jerk: 1RM
Front Squat 1RM
Muscle Snatches 3x5
DAY 6
Back Squat with Belt Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Strict Presses 5RM, then -15% x 5+
Clean Grip Deadlift (Paused at Mid Shin, 3RM (1st rep paused 1 sec)
Using 50-100lb of Chain)
Reverse Hypers 3 x 35-50 sec
One Arm Overhead Carries with a Fat Grip off
DB
This block is one that requires you to put your head down with
your hood up. It’s work time, or grind time some might say. The
key to this phase is listening to your body. If you are feeling beat
up, you can either stick to the percentages or even cut back a bit. I
definitely don’t recommend going off the script and hitting heavier
percentages than what is prescribed. That is where people get into
trouble. There will be plenty of chances to go heavy. I promise.
DAY 1
Day one starts with a warm up exercise meant to emphasize the
positions and technique of the jerk. The movement starts in a solid
split position. Then after a slight dip and drive, you will drive off the
back foot, step forward, and complete the jerk. It’s a great way to
prepare for performing heavy jerks.
Power cleans from blocks are a great way to increase the rate of
force development, while emphasizing a quick change of direction.
I also love powers because they teach athletes to meet the bar
in a strong athletic position. A lot of weightlifters fall underneath
the bar, and then the descent of the barbell crushes them. The key
to weightlifting is pulling under the bar, meeting the barbell, and
decelerating the barbell with a strong torso in a good position.
The key is knowing your way around the barbell and consciously
knowing where the barbell is in space at all times.
DAY 2
Here the snatch percentages are the same as the clean and jerk
percentages - and for the same reasoning. The no hook and no
feet snatches are great for improving the bar path and timing of
The back squat programming is the very way that I used post
activation potentiation to set multiple world records. In step one
we are emphasizing velocity and technique, which also excites the
central nervous system. The bands help to increase overall velocity
because they increase the speed of the descent. Increasing the
speed of the descent increases the amount of kinetic energy
causing a more explosive stretch reflex. Basically, faster down will
equal a faster up. (By the way, there is a chart at the end of this
book that gives you the way to calculate band weights)
For step two you are going to work up to a max effort double
with the bands, but you are going to stay at a 8-9 RPE. Basically, I
want you to stop before you think you might miss. One great aspect
of the bands is they will allow you to work up to a weight more than
what you are capable of at the top - but because the bands deload
at the bottom, you can still perform the lift.
In step three, your body is prepared for a weight greater than you
are capable of due to the bands. This Mash Method (or PAP) effect
causes the body to recruit fibers for a heavier weight, making a
normal max effort easier than normal. This is the very way I pushed
my maxes higher and higher. You are essentially tricking the body
to recruit more fibers so you can lift more weight than ever.
DAY 3
On day three we are using waves to take advantage of the PAP
Method. The blocks are a form of the conjugate method, but the
main reason we are using them in this situation is to take stress off
the back. We want the back to be healthy for Max Out Friday.
We are also separating the cleans and the jerks. We are using
pauses to emphasize the positions of the catch position in the jerk.
This is a great way to teach the body where it should be during the
catch phase of the jerk. This will also help to stabilize the overhead
position. The push presses are again using the max effort method
along with some down sets to perfect the movement. Push presses
are great for perfecting the dip and drive of the jerk.
DAY 4
Day four starts out with a movement to improve the overhead
position of the snatch. The heaving snatch balance also emphasizes
the speed underneath the bar into a receiving position. The
front squats are utilizing the velocity-based method. The goal is
0.8m/s. There are a lot of tools out there that can measure velocity
nowadays. If you can, I definitely recommend purchasing a tendo
unit. Personally I use the Form Collar by Power Athlete to measure
the velocity of my athletes.
The rest of day four is all about improving work capacity and
general physical preparedness. We are performing farmers walks,
which allows us to handle heavier loads recruiting more fibers
to strengthen the support muscles of the spine and pelvis. Sled
rope rows are performed walking backwards. You will row the sled
towards you, take a few steps backwards until the slack is out of
the rope, and then repeat the row for the prescribed distance. I love
the bear crawls with the sled attached to your body. Bear crawls
are great for strengthening the core and improving functional
movement patterns.
DAY 5
Max Out Friday once again - it’s go time! We are starting things
out with some more complexes. However, the complexes use wah
fewer movements to allow for heavier loads. By week seven, we
are switching to a pure snatch and clean and jerk. At that point,
you are just six weeks form competition time. It’s time for more
specificity to prepare for competition. Once week seven rolls
around, I recommend treating Fridays just like a competition. You
will want to follow the same warm up and same attempts.
DAY 6
Day six is again set aside for strength. The PAP Method will
be used for the squats. Remember to increase the weights in set
two and three only if you can. If set one is a challenge, there is no
reason to go up. We are sticking with strict presses, but lowering
the rep maximum to allow for increased loads. This time we are
using the clean grip deadlift with a pause at mid-shin to emphasize
your position off the floor.
DAY 2
Power Snatch 65% for 3 x 3, then 3RM
No Hook Hang Clean 60% for 3 x 3, then 3RM
Jerk From Blocks 1RM
DAY 3
Snatch 65% x 3, 75% x 2, 80% x 2, 85% x 1, 70% x 3, 80% x 2,
85% x 1, max
Clean 65% x 3, 75% x 2, 80% x 2, 85% x 1, 70% x 3, 80% x 2,
85% x 1, max
High Bar Back Squat + Bands or Chains 7 x 3 with 60% bar weight + 15% bands or chains (60-
90 sec between sets, bar speed goal of 0.8m/s)
Upper Muscular Imbalance Superset KB One Arm Rows for 8 each arm superset with
Hang Snatch Grip High Pulls for 8 (start at 55% and
progress): 4 sets
DAY 4
Warm Up with Overhead Squat Variations Work up to 80% for 1 rep (paused 5 sec)
No Hook No Feet Snatch 3RM (RPE 7)
Plank Lat Pulls 3 x 20 sec each side
Front Squat with Belt off
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lbs for 4 x 25 yd
DAY 5
Snatch Max Effort Snatch: 1RM
Clean and Jerk Max Effort Clean and Jerk: 1RM
Front Squat with 50-100lb from a Weight 1RM
Releaser
DAY 6
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to first rep set if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to first rep set if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Strict Presses 3RM, then -15% for 3+
Snatch Pulls from Blocks 105% for 3 x 3, working up each set
GHD 3x8
DAY 2
Power Snatch 68% for 3 x 3, then 3RM
No Hook Hang Clean 63% for 3 x 3, then 3RM
Jerk From Blocks 1RM
DAY 3
Snatch 70% x 2, 80% x 2, 85% x 1, work up (no misses)
Clean 70% x 2, 80% x 2, 85% x 1, work up (no misses)
High Bar Back Squat + Bands or Chains 6 x 3 with 65% bar weight + 10% bands or chains (60-
90 sec between sets, bar speed goal of 0.8m/s)
Upper Muscular Imbalance Superset KB One Arm Rows for 8 each arm superset with
Hang Snatch Grip High Pulls for 8 (start at 55% and
progress): 4 sets
DAY 4
Warm Up with Overhead Squat Variations Work up to 83% for 1 rep (paused 5 sec)
No Hook No Feet Snatch 3RM (RPE 8)
Plank Lat Pulls 3 x 25 sec each side
Front Squat with Belt off
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lbs for 4 x 25 yd
DAY 5
Snatch Max Effort Snatch Competition Style (3 attempts)
Clean and Jerk Max Effort Clean and Jerk Competition Style (3 attempts)
Front Squat with 50-100lb from a Weight 1RM
Releaser
DAY 6
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to first rep set if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to first rep set if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Strict Presses 1RM
Snatch Pulls from Blocks 105% for 3 x 3, working up each set
GHD 3x8
DAY 2
Power Snatch 1RM (no misses)
No Hook Hang Clean 1RM (no misses)
Jerk From Blocks off
DAY 3
Snatch 88% for 4 x 1 (you must hit 4 singles), then work up (no
misses)
Clean 88% for 4 x 1 (you must hit 4 singles), then work up (no
misses)
High Bar Back Squat + Bands or Chains 6 x 3 with 60% bar weight + 10% bands or chains (60-
90 sec between sets, bar speed goal of 0.8m/s)
Upper Muscular Imbalance Superset off
DAY 4
Warm Up with Overhead Squat Variations Work up to 85% for 1 rep (paused 3 sec)
No Hook No Feet Snatch 1RM (RPE 9)
Plank Lat Pulls 3 x 30 sec each side
Front Squat with Belt off
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lbs for 4 x 25 yd
DAY 5
Snatch Max Effort Snatch Competition Style (3 attempts)
Clean and Jerk Max Effort Clean and Jerk Competition Style (3 attempts)
Front Squat with 50-100lb from a Weight off
Releaser
DAY 6
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to first rep set if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to first rep set if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Strict Presses off
Snatch Pulls from Blocks off
GHD 3x8
DAY 2
Power Snatch 65% for 3 x 2
Power Clean and Jerk 70% for 3 x 2
Jerk From Blocks off
DAY 3
Snatch Work up to opener
Clean Work up to last warm up
High Bar Back Squat 5 x 2 with 60% (60-90 sec between sets, bar speed
goal of 0.8m/s)
Upper Muscular Imbalance Superset off
DAY 4
Warm Up with Overhead Squat Variations 70% for 2 x 2
No Hook No Feet Snatch 70% for 2 x 2
Plank Lat Pulls off
Front Squat with Belt 75% x 1
Sled Drags Forwards off
Sled Drags Backwards off
DAY 5
Active Recovery: Bar Work Only, Mobility
DAY 1
Day one starts out with the snatch and clean and jerk. We will
be performing the lifts together on most days so you are prepared
for competition day. We are starting things out with a PAP wave,
and our goal is improving efficiency with some higher loads. We
are keeping the front squat loads at an average of 80%, and we are
keeping the total repetitions at what Prilepin determined as optimal.
The clean pulls are still heavy like weeks five to eight, but they are
being performed off of blocks to protect the back.
DAY 2
On day two we are using variations of the lifts for a total
max effort day. Power Snatches are again great for rate of force
development and speed in the third pull. No hook hang cleans are
great for strengthening the grip, improving timing, and increasing
the speed underneath. The first two weeks of the competition
block have a one-repetition maximum in the jerk. I love using this
movement for focusing totally on the jerk. It’s also a great way of
increasing confidence in the movement.
DAY 4
Day four has overhead squats to improve position and to actively
recover. The no hook no feet snatch is designed to improve timing,
speed underneath, and bar path. Plank lat pulls are performed
with a band directly in front of the athlete, so that a lat pull (hand
ending at shoulder) can be completed. This is one of the exercises
prescribed by Dr. Stu McGill. The sled drags are used to improve
work capacity while actively recovering.
DAY 6
Day six is still for strength. The goal is going heavy and
maintaining strength from the previous block. We are also using the
repetition method on the final set with a 4+. Definitely stop before
a miss, though. We are testing out our strength in the strict press
during the first two weeks and then dropping the presses to allow
for more recovery as we move closer to competition.
The final week is reserved for the meet taper. This is the typical
way I taper people. However I take notes each competition on each
of my athletes. Some prefer to go heavier, and some prefer to deload
even more. The goal is perfecting the taper more and more each time.
One thing that I would like to point out is that we pick our
openers during week eleven on day one. We open in the snatch
with something we can double. We open in the clean and jerk with
something we can perform for two cleans and one jerk. This is a
great way to avoid any potential bomb outs.
DAY 2
Front Squat with Belt 1RM paused 5 seconds (7 RPE)
Bench Press 5RM (5 sec pause each rep), then -15% not paused for 2
x5
Closegrip Floor Presses (with 25lb of 8RM, then -10% for 2 x 8
Chains)
Seated DB Power Cleans 3 x 12
BB Rows (Paused 2 Sec on Sternum) 3 x 10
Overhead Axle Carries 3 x 40 yd
DAY 3
Velocity-Based Saftey Squat Bar Squats 50% Bar Weight + 25% Bands for 6 x 3 (60-90 sec rest
(Box Optional) at 0.8m/sec)
Squat Bottoms 8RM, then -10% for 8
Reverse Hypers 4 x 30-45sec
DAY 4
Velocity-Based Bench (Alternating Grip) 50% Bar Weight + 20% Bands for 4 x 5 (60-90 sec rest
at 0.8m/sec)
KB Bottom Up Z Press 3 x 10 each arm
Pull-Ups 3 x submaximal reps
Hang Muscle Snatch 3x5
DAY 5
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Deadlift with Alternate Stance (Eccentric 5RM, then -15% for 2 x 5
Slower than Concentric)
KB RDLs on Belt Squat or KB Swings with 3 x 40 sec
Bands around Hips
BB Elevated Hip Thrusts 3x8
DAY 6
Bench Press Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Upper Body Muscular Imbalance Superset DB Tricep Extensions x 8 superset with Band
(30 Sec Rest between Sets) Pushdowns x 15: 6 sets
Fat Bar Curls 3 x 10
Upper Body Muscular Imbalance Superset Rows x 10 superset with Band Pull Aparts x 10: 3 sets
DAY 2
Front Squat with Belt 1RM paused 5 seconds (7 RPE)
Bench Press 5RM (3 sec pause each rep), then -15% not paused for 2
x 5 (last set is 5+ )
Closegrip Floor Presses (with 25lb of 8RM, then -10% for 2 x 8
Chains)
Seated DB Power Cleans 3 x 12
BB Rows (Paused 2 Sec on Sternum) 3 x 10
Overhead Axle Carries 3 x 40 yd
DAY 3
Velocity-Based Saftey Squat Bar Squats 55% Bar Weight + 25% Bands for 7 x 3 (60-90 sec rest
(Box Optional) at 0.8m/sec)
Squat Bottoms 8RM, then -10% for 8
Reverse Hypers 4 x 30-45 sec
DAY 4
Velocity-Based Bench (Alternating Grip) 55% Bar Weight + 20% Bands for 4 x 5 (60-90 sec rest
at 0.8m/sec)
KB Bottom Up Z Press 3 x 10 each arm
Pull-Ups 3 x submaximal reps
Hang Muscle Snatch 3x5
DAY 5
Back Squat with Belt Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Deadlift with Alternate Stance (Eccentric 5RM, then -15% for 2 x 5
Slower than Concentric)
KB RDLs on Belt Squat or KB Swings with 3 x 40 sec
Bands around Hips
BB Elevated Hip Thrusts 3x8
DAY 6
Bench Press Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Upper Body Muscular Imbalance Superset DB Tricep Extensions x 8 superset with Band
(30 Sec Rest between Sets) Pushdowns x 15: 6 sets
Fat Bar Curls 3 x 10
Upper Body Muscular Imbalance Superset Rows x 10 superset with Band Pull Aparts x 10: 3 sets
DAY 2
Front Squat with Belt 1RM paused 5 seconds (7 RPE)
Bench Press 90 % of 5RM (3 sec pause each rep), for 3 x 5 (last set is 5+ )
Closegrip Floor Presses (with 25lb of 8RM, then -10% for 2 x 8
Chains)
Seated DB Power Cleans 3 x 12
BB Rows (Paused 2 sec on Sternum) 3 x 10
Overhead Axle Carries 3 x 40 yd
DAY 3
Velocity-Based Saftey Squat Bar Squats 45% Bar Weight + 25% Bands for 6 x 3 (60-90 sec rest
(Box Optional) at 0.8m/sec)
Squat Bottoms 8RM, then -10% for 8
Reverse Hypers 4 x 30-45 sec
DAY 4
Velocity-Based Bench (Alternating Grip) 45% Bar Weight + 20% Bands for 4 x 5 (60-90 sec rest
at 0.8m/sec)
KB Bottom Up Z Press 3 x 10 each arm
Pull-Ups 3 x submaximal reps
Hang Muscle Snatch 3x5
DAY 5
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: 80% x 3, rest 2 minutes, then 60% x 10
Set 3: 80% x 3, rest 2 minutes, then 60% x 10
Deadlift with Alternate Stance (eccentric 90% of 5RM for 2 x 5
slower than concentric)
KB RDLs on Belt Squat or KB Swings with 3 x 30 sec
Bands around Hips
BB Elevated Hip Thrusts 3x8
DAY 6
Bench Press Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: 80% x 3, rest 2 minutes, then 60% x 10
Set 3: 80% x 3, rest 2 minutes, then 60% x 10
Upper Body Muscular Imbalance Superset DB Tricep Extensions x 8 superset with Band
(30 Sec Rest between Sets) Pushdowns x 15: 6 sets
Fat Bar Curls 3 x 10
Upper Body Muscular Imbalance Superset Rows x 10 superset with Band Pull Aparts x 10: 3 sets
DAY 2
Front Squat with Belt 1RM paused 5 seconds (7 RPE)
Bench Press 5RM (1 sec pause each rep), then -15% x 5+
Closegrip Floor Presses (with 25lb of 5RM, then -10% for 2 x 5
Chains)
Seated DB Power Cleans 3 x 12
BB Rows (Paused 2 Sec on Sternum) 3 x 10
Overhead Axle Carries 3 x 40 yd
DAY 3
Velocity-Based Saftey Squat Bar Squats 60% Bar Weight + 25% Bands for 7 x 2 (60-90 sec rest
(Box Optional) at 0.8m/sec)
Squat Bottoms 8RM, then -10% for 8
Reverse Hypers 4 x 35-50 sec
DAY 4
Velocity-Based Bench (Alternating Grip) 60% Bar Weight + 20% Bands for 6 x 3 (60-90 sec rest
at 0.8m/sec)
KB Bottom Up Z Press 3 x 10 each arm
Pull-Ups 3 x submaximal reps
Hang Muscle Snatch 3x5
DAY 5
Back Squat with Belt Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Deadlift with Alternate Stance (Eccentric 3RM, then -15% for 3 x 5
Slower than Concentric)
KB RDLs on Belt Squat or KB Swings with 3 x 40 sec
Bands around Hips
BB Elevated Hip Thrusts 3x8
DAY 6
Bench Press Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Upperbody Muscular Imbalance Superset DB Tricep Extensions x 8 superset with Band
(30 Sec Rest between Sets) Pushdowns x 15: 6 sets
Fat Bar Curls 3 x 10
Upperbody Muscular Imbalance Superset Rows x 10 superset with Band Pull Aparts x 10: 3 sets
DAY 1
Even though we are focusing on hypertrophy in this first block,
we use Mondays to work on strength. This is an example of how
we apply undulating periodization. In the back squat we are utilizing
the conjugate method by adding in the pause on the first repetition,
and the five-rep maximum uses the maximum effort method. I will
repeat this here because it’s important: I recommend stopping
before failure, so maybe look at this as a 9 RPE.
We finish day one with unilateral work to keep the hips healthy.
Personally I love unilateral RDLs for stabilizing the hips, encouraging
hip movement, and strengthening the hip extensors. Unilateral work
DAY 2
Day two is every male’s favorite day. Bench Day, baby! We
start the day off with a simple recovery squat and then move into
some pec-increasing bench press. We are using the same max
effort strategy as in the day one squat. The main accessory work
is closegrip floor presses with chains. I love using specificity with
accessory movements as much as possible. Pushdowns and DB
triceps extensions are great for building hypertrophy in the triceps.
But movements like closegrip floor presses are more specific to
the bench press. Therefore, they yield results that add kilos to your
personal records. The other accessory movements have already
been talked about, except the DB power cleans. This movement
is more about external rotation than anything else. The key is
bringing the elbows high, forming a 90-degree angle with the torso
and humerus, and then rotating with external rotation to lift the
dumbbell up.
DAY 3
In day three we are going to have fun with the safety squat
bar. I love using the specialty bars especially this far out from
competition. The safety squat bar is great for strengthening the
posterior chain and teaching an athlete to remain more vertical
during a squat. The velocity squats are still following the guidelines
set forth by Prilepin’s chart. I am using my version of the pendulum
wave. The only difference is I add a deload week on week three
DAY 4
On this day, we are again working on velocity. You will also be
switching grips each set to develop strength and speed through
multiple ranges of motion and biomechanical positions. I love the
kettlebell bottom up z press. This movement is great for emphasizing
optimal posture and ranges of motion within the shoulder joint. You
will sit with your legs straight out in front of the body with the torso
completely erect to perform this movement.
DAY 5
The PAP method used with the squat is the same one I already
explained in the weightlifting program. So you can look back if
you need explanation. The deadlift here is a challenging way of
strengthening the pull. I love focusing on the alternate stance this
far from competition. So if you normally pull conventional, you will
go sumo in this exercise. Lowering the bar slower in the eccentric
portion will definitely help to strengthen the musculature involved
during the pull. Most deadlifts are all concentric, so it makes it really
hard to get strong.
DAY 6
Once again we are using the PAP waves to elicit a better
hypertrophy result. I want to state again that I like mixing the low
rep ranges with the high rep ranges - especially for hard gainers. I
have coached several people who have trouble getting stronger, but
they can perform close to their maximum for high repetitions. In my
experience, using the waves transfers better to absolute strength
increases. Hard gainers need to prepare their bodies neurologically
for heavier weight throughout an entire program.
Dan John clued me in on using axle bar curls to counter the elbow
pain that normally accompanies lots of bench pressing. It works. I
am not sure why it works, but I am guessing all the extension from
benching needs to be countered with some flexion from curling -
much like at the knee joint.
DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 88% x 3, 90% for AMRAP
Grip)
Closegrip Floor Presses with 50lb of 5RM, then -15% for 3 x 5 (last set is 5+)
Chains
Rope Face Pulls (Hand to Ears) 3 x 12
BB Rows Paused 2 Sec on Sternum 4x5
DB Fat Grip Overhead Walks 3 x 20yd forwards and backwards
DAY 3
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Squat Bottoms 5RM (start with 60% of squat), then -10% for 5
Dynamic Deadlift 75% for 6 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec
DAY 4
Velocity-Based Bench (Alternating Grip) 5 x 3 with 45% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Pull-Ups 3 x submaximal reps
Standing Band Rows 3 x 15
DAY 5
Back Squat with Belt Set 1: 85% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Max Effort Deadlift Deadlift from 6 Inch Blocks: 5RM, then -10% for 5
KB RDLs on Belt Squat or KB Swings with 3 x 45 sec
Bands around Hips
Farmers Walk 4 x 30 yd
Plank with Lat Pull 3 x 30 sec each side
DAY 6
Bench Press Set 1: 85% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 85% x 2,
rest 2 minutes, then 70% x 6
Tricep Superset Nosebreakers x 8 superset with Overhead Extensions x
15: 6 sets (30 sec between sets)
DB Hammer Curls 3 x 10
Pulling Superset Rows x 10 superset with DB Rear Delt Flies x 10: 3 sets
GHDs 3x8
DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 90% x 1, 93% for AMRAP
Grip)
Closegrip Floor Presses with 50lb of 5RM, then -15% for 3 x 5 (last set is 5+)
Chains
Rope Face Pulls (Hand to Ears) 3 x 12
BB Rows Paused 2 Sec on Sternum 4x5
DB Fat Grip Overhead Walks 3 x 20yd forwards and backwards
DAY 3
Velocity-Based Buffalo Bar Squats (Box 7 x 3 with 55% Bar Weight + 25% Bands (60-90sec rest
Optional) at 0.8m/sec)
Squat Bottoms 5RM, then -10% for 5
Dynamic Deadlift 80% for 6 x 3 (60-90 sec rest), then work up (stay under 90%)
Reverse Hypers 4 x 35-50sec
DAY 4
Velocity-Based Bench (Alternating Grip) 5 x 3 with 50% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Pull-Ups 3 x submaximal reps
Standing Band Rows 3 x 15
DAY 5
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Max Effort Deadlift Deadlift from 4 Inch Blocks: 5RM, then -10% for 5
KB RDLs on Belt Squat or KB Swings with 3 x 45 sec
Bands around Hips
Farmers Walk 4 x 30 yd
Plank with Lat Pull 3 x 30 sec each side
DAY 6
Bench Press Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Tricep Superset Nosebreakers x 8 superset with Overhead Extensions x
15: 6 sets (30 sec between sets)
DB Hammer Curls 3 x 10
Pulling Superset Rows x 10 superset with DB Rear Delt Flies x 10: 3 sets
GHDs 3x8
DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 90% of 3RM x 3
Bench Press (No Sling Shot, Competition 85% for AMRAP
Grip)
Closegrip Floor Presses with 50lb of 5RM, then -15% for 3 x 5 (last set is 5+)
chains
Rope Face Pulls (hand to ears) 3 x 12
BB Rows Paused 2 sec on sternum 4x5
DB Fat Grip Overhead Walks 3 x 20yd forwards and backwards
DAY 3
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 45% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Squat Bottoms 5RM, then -10% for 5
Dynamic Deadlift 70% for 5 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec
DAY 4
Velocity-Based Bench (Alternating Grip) 5 x 3 with 40% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Pull-Ups 3 x submaximal reps
Standing Band Rows 3 x 15
DAY 5
Back Squat with Belt Set 1: 85% x 1, rest 2 minutes, then 70% x 5
Set 2: 85% x 1, rest 2 minutes, then 70% x 5
Set 3: 85% x 1, rest 2 minutes, then 70% x 5
Max Effort Deadlift Deadlift from 6 Inch Blocks: 3RM, then -10% for 3
KB RDLs on Belt Squat or KB Swings with 3 x 30 sec
Bands around Hips
Farmers Walk 4 x 30 yd
Plank with Lat Pull 3 x 40 sec each side
DAY 6
Bench Press Set 1: 85% x 1, rest 2 minutes, then 70% x 5
Set 2: 85% x 1, rest 2 minutes, then 70% x 5
Set 3: 85% x 1, rest 2 minutes, then 70% x 5
Tricep Superset Nosebreakers x 8 superset with Overhead Extensions x
15: 6 sets (30 sec between sets)
DB Hammer Curls 3 x 10
Pulling Superset Rows x 10 superset with DB Rear Delt Flies x 10: 3 sets
GHDs 3x8
DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 3, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 2RM
Bench Press (No Sling Shot, Competition 93% x 1, 98% x 1, then 1RM
Grip)
Closegrip Floor Presses with 50lb of 5RM, then -15% x 5+
Chains
Rope Face Pulls (hand to ears) 3 x 12
BB Rows Paused 2 sec on sternum 4x5
DB Fat Grip Overhead Walks 3 x 20yd forwards and backwards
DAY 3
Velocity-Based Buffalo Bar Squats (Box 7 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Squat Bottoms 5RM
Dynamic Deadlift 85% for 7 x 2 (60-90 sec rest), work up with singles
(stay under 93%)
Reverse Hypers 4 x 40-50 sec
DAY 4
Velocity-Based Bench (Alternating Grip) 6 x 2 with 55% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Pull-Ups 3 x submaximal reps
Standing Band Rows 3 x 15
DAY 5
Back Squat with Belt Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Max Effort Deadlift Deadlift from 4 Inch Blocks: 1RM
KB RDLs on Belt Squat or KB Swings with 3 x 50 sec
Bands around Hips
Farmers Walk 4 x 30 yd
Plank with Lat Pull 3 x 40 sec each side
DAY 6
Bench Press Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Tricep Superset Nosebreakers x 8 superset with Overhead Extensions x
15: 6 sets (30 sec between sets)
DB Hammer Curls 3 x 10
Pulling Superset Rows x 10 superset with DB Rear Delt Flies x 10: 3 sets
DAY 1
The back squat programming here is how I pushed my maxes
higher and higher as a powerlifter. I’ve explained this and many other
elements in previous sections. If you want to learn the reasoning
behind my programming, I would encourage you to read all the
program explanations. But if you just want to smash weight and
get strong, go at it.
The deadlift on this day is being performed using the max effort
method with a simple three-rep maximum. You will also pause the
first rep at the knee during the first three weeks ending with a pure
three-rep max on week eight.
Let me point this out right now: Here’s the strategy for taking a
repetition maximum. If my three-rep max on deadlift is 500lb for 3, I
would start with 93% of that for 3 (465lb x 3). Then I would attempt
100% + 5-10lb x 3 (510lb x 3). If that were entirely too easy, I might
attempt one more set adding another 10-20lb (530lb x 3).
The rear leg elevated split squats are great for hypertrophy
without loading the joints, and they are great for overall muscular
balance. I love sneaking in unilateral work to prevent any major
asymmetries. If you read Dr. Stu McGill, you will know asymmetries
are responsible for more injuries than any particular weakness.
DAY 2
Day two starts out with my typical recovery squat. I like to throw
in some front squats for powerlifters to maintain their anterior/
posterior balance. Recovery squats aren’t just for recovery. I use
the higher frequency squats to get my athletes more efficient at the
squat. The squat is one exercise that responds very well to higher
frequency. The key is to not crush the joints with similar movements
and high loads all the time. That’s another reason why I switch to
front squats, and that’s why I use the long pause and the low RPE.
We’ve already talked about the benefits of the face pulls. You
can perform these on a cable machine with the rope attachment, or
you can use bands. Remember the elbows come straight back, the
humerus externally rotates, and your hands end up by your ears.
You will then perform barbell rows with a two-second pause on or
near the sternum. I see too many people cheating the barbell row,
and sometimes I wonder if the back muscles are engaging at all.
Most of the time it turns into a bentover clean pull, which is good
for the hips… not so much for the back.
DAY 4
We are focusing on velocity-based bench press on this day. You
will notice the overall percentages of the pendulum wave are 5%
higher, but this time the band percentage is 10% higher creating
an emphasis on speed strength. The increased band percentage
will increase the eccentric speed, creating a more powerful stretch
reflex and overall faster concentric contraction. Simply put, overall
speed should be faster.
You will also get the deload of the bands, creating a lighter
load on the chest than you had in weeks one to four. This should
DAY 5
Day five starts with PAP method back squats. This is the Mash
Method, baby – so it’s the method which bonds all of the programs
in the Mash System. We then move into deadlifts from a six inch
block. Some people choose not to deadlift after squatting, but my
thought has always been you will have to deadlift after squatting
in competition. Look, I understand these squats are high volume,
so they leave you a little tired. But training like this will leave you
feeling like superman during the competition. When everyone else
wants to quit and go home during the deadlift, you will be ready for
personal records.
DAY 6
Day six finishes out the week with PAP bench presses. We are
going heavy and hard. A lot of people set personal records with
these waves. One trait it will expose is the amount of strength
endurance one has. Over time the PAP Method will build your
strength endurance, allowing you to work longer in those higher
percentages. That leads to more gains.
DAY 2
Front Squat with Belt 1RM paused 10 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 85% x 3, 90% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
KB Staggered Carries 3 x 40yd each way
DAY 3
Velocity-Based High Bar Back Squats (Box 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Back Squat Bottoms 3RM
Sled Drags Forwards 2 x 60 seconds
Sled Drags Backwards 2 x 60 seconds
DAY 4
Velocity-Based Bench (Alternating Grip) 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plate Front Raises 3 x 10
T-Bar Rows or Horizontal Bodyweight 3 x 10
Rows with Feet Elevated
Lying DB External Rotation 3 x 10 each arm
DAY 5
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Max Effort Deadlift Reverse Band Deadlift (Green or Purple Bands): 3RM
Reverse Hypers 3 x 40-55 sec
BB Hip Thrusts with Band Around Knees 3 x 10
Side Planks with Rows 3 x 20 sec each side
DAY 6
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Band Pushdowns 3 x 20 reps
Preacher Curls 3 x 10
Seated Rows 3 x 10
DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1, 88% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 90% x 1, 93% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 sec 3 x 10
Pause at Top)
KB Staggered Carries 3 x 40yd each way
DAY 3
Velocity-Based High Bar Back Squats (Box 7 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Back Squat Bottoms 3RM
Sled Drags Forwards 2 x 60 seconds
Sled Drags Backwards 2 x 60 seconds
DAY 4
Velocity-Based Bench (Alternating Grip) 7 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plate Front Raises 3 x 10
T-Bar Rows or Horizontal Bodyweight 3 x 10
Rows with Feet Elevated
Lying DB External Rotation 3 x 10 each arm
DAY 5
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Max Effort Deadlift Reverse Band Deadlift (Green or Purple Bands): 1RM
Reverse Hypers 3 x 40-55 sec
BB Hip Thrusts with Band Around Knees 3 x 10
Side Planks with Rows 3 x 25 sec each side
DAY 6
Bench Press Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Band Pushdowns 3 x 10 reps
Preacher Curls off
Seated Rows 3 x 10
DAY 2
Front Squat with Belt 1RM paused 7 seconds (7 RPE)
Bench Press 75% x 5, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 93% x 2, 95% x 1, then 85% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
KB Staggered Carries 3 x 40yd each way
DAY 3
Velocity-Based High Bar Back Squats (Box 6 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Back Squat Bottoms off
Sled Drags Forwards 2 x 60 seconds
Sled Drags Backwards 2 x 60 seconds
DAY 4
Velocity-Based Bench (Alternating Grip) 6 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plate Front Raises 3 x 10
T-Bar Rows or Horizontal Bodyweight 3 x 10
Rows with Feet Elevated
Lying DB External Rotation 3 x 10 each arm
DAY 5
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Max Effort Deadlift Deadlift from 2 Inch Deficits: 1RM
Reverse Hypers 3 x 30-45 sec
BB Hip Thrusts with Band Around Knees 3 x 10
Side Planks with Rows 3 x 25 sec each side
DAY 6
Bench Press Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Band Pushdowns 3 x 10 reps
Preacher Curls off
Seated Rows 3 x 10
DAY 2
Front Squat with Belt off
Bench to Chest off
Max Effort Bench Press Sling Shot off
Bench Press no Sling Shot Competition Work up to opener
Grip
Closegrip Floor Presses with 75lb of off
chains
Chest Supported KB Bat Wing Rows (2 sec 3x5
pause at top)
KB Staggered Carries off
DAY 3
High Bar Squats Box Optional 5 x 3 with straight weight (60-90 sec rest at 0.8m/sec)
Back Squat Bottoms off
Sled Drags Forwards 1 x 60 seconds
Sled Drags Backwards 1 x 60 seconds
DAY 4
Velocity Based Bench (alt. Grip) 5 x 3 with straight weight (60-90 sec rest at 0.8m/sec)
Plate Front Raises off
T-Bar Rows or Horizontal Bodyweight 3 x 10
Rows Feet Elevated
Lying DB External Rotation 3 x 10 each arm
DAY 5
Active Recovery: Bar Work Only, Mobility
During this block, I want you to focus on warm ups and attempts.
You will perform each heavy day as if you were competing. If you
are competing, you will want to find out the rules of the federation
you plan on competing in. I recommend practicing those rules and
commands in practice. For example, I used to pause each and every
bench press I performed. I actually got better at pausing than touch
and go benching.
DAY 1
Day one begins with my favorite form of post-activation
potentiation: You will be using weight releasers with the back squat.
The percentages are referring only to the weight added to the bar.
You will then add the 50-100lb on top of that. Most of this block
will be spent at 90% or above to prepare you for those maximum
DAY 2
Day two Starts out with a recovery front squat. You will need
the recovery work more than ever during this block. After the front
squat, you move right into more max effort method benching.
Remember the warm up benches to the chest are setting you up
for later in the workout, so take them seriously. We are using the
Sling Shot to overload the bench, and we are sticking with one-rep
maximums. If you don’t have a Sling Shot, you can use a two-board
instead. However, I love Mark Bell’s Sling Shot because it allows an
overload with a full range of motion. I don’t want you to miss with
the Sling Shot on. Work up to something heavy and stop before you
think you might miss. The whole purpose is to elicit a PAP effect
on the benches without the Sling Shot. You will notice we are again
spending most of our time above 90% with a special emphasis at
the magic 93% that will be around your opener.
DAY 3
Here we have velocity-based method squats. This time we are
using a competition bar with the same pendulum wave. This is
an example of specificity. I love the specialty bar for developing
special strengths, but during the competition block the entire focus
becomes specificity for the meet. We are continuing the max effort
method for the squat bottoms for the first couple of weeks, and then
we are dropping them to allow for full recovery. We are continuing
to drag sleds for the recovery element.
The box for these is optional. I didn’t use the box, but some
people use them well. I will leave that up to you. If your deadlift is
struggling, I would recommend the box because it seems to transfer
well to the squat and deadlift.
DAY 4
Day four is velocity-based bench press day. The percentages for
the pendulum wave are the same as in the first four weeks except
we are deloading on the final week as we taper for competition/
max out day. We are finishing this day with plate front raises for
more shoulder health. I love t-bar rows for back strength. If you
don’t have access to a t-bar, you can also do horizontal bodyweight
rows - or really any row.
DAY 5
Day five begins the heavy PAP method for back squats. This
time we are only trying to increase the heavy one-repetition sets
leaving the four-rep sets the same with an AMRAP on weeks nine
and ten for the final set of the four-rep sets. The goal is to maintain
the hypertrophy gained in the prior weeks, and hopefully continue
adding some hypertrophy during this phase.
DAY 6
We continue with PAP method bench press in the same way we
did the back squat. The accessory movements are simply there to
maintain hypertrophy gains and to keep the gym bros satisfied with
a decent pump.
DAY 2
Snatch from Blocks with Bar at Knee 70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x 1
Bench Press 5RM (5 sec pause each rep), then -15% for 2 x 5 (no
pauses)
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Seated DB Power Cleans 3 x 12
BB Rows Paused 2 Sec on Sternum 3 x 10
DAY 3
Velocity-Based Safety Squat Bar Squats 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
(Box Optional) at 0.8m/sec)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Reverse Hypers 4 x 30-45 sec
KB Bat Wing Rows 3 x 10 (2 sec pause)
KB High Pulls 3 x 10 (lower more slowly than you pull up)
DAY 4
Overhead Squat Variation Max Effort Work up to 75% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 (3 sec pauses)
DAY 5
Snatch from High Blocks (Power Position) 3RM starting with 63%
Clean from High Blocks (Power Position) 3RM starting with 63%
Jerk Recoveries 5RM, then -10% for 5
DAY 6
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Bench Press Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
2 Inch Deficit RDLs with Mini or Light Bands 3 x 8 (progress and end with a 7-8 RPE)
BB Bentover Rows 3 x 10
DAY 2
Snatch from Blocks Bar at Knee 75% for 3 x 3, 80% for 2 x 2, 85% x 2, 88% x 1
Bench Press 5RM (3 sec pause each rep), then -15% for 2 x 5 (no
pauses, last set 5+)
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Seated DB Power Cleans 3 x 12
BB Rows Paused 2 sec on Sternum 3 x 10
DAY 3
Velocity-Based Safety Squat Bar Squats 7 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
(Box Optional) at 0.8m/sec)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Reverse Hypers 4 x 30-45 sec
KB Bat Wing Rows 3 x 10 (2 sec pause)
KB High Pulls 3 x 10 (lower more slowly than you pull up)
DAY 4
Overhead Squat Variation Max Effort Work up to 78% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 (3 sec pauses)
DAY 5
Snatch from High Blocks (Power Position) 3RM starting with 63%
Clean from High Blocks (Power Position) 3RM starting with 63%
Jerk Recoveries 5RM, then -10% for 5
DAY 6
Back Squat with Belt Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Bench Press Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
2 Inch Deficit RDLs with Mini or Light Bands 3 x 8 (progress and end with an 8-9 RPE)
BB Bentover Rows 3 x 10
DAY 2
Snatch from Blocks with Bar at Knee 65% for 2 x 3, 70% x 2, 75% for 2 x 1, 80% x 1, 83% x 1
Bench Press 90% of 5RM (3 sec pause each rep), then -15% for 3 x 5
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Seated DB Power Cleans 3 x 12
BB Rows Paused 2 Sec on Sternum 3 x 10
DAY 3
Velocity-Based Safety Squat Bar Squats 6 x 3 with 45% Bar Weight + 25% Bands (60-90 sec rest
(Box Optional) at 0.8m/sec)
Push Presses 90% of 5RM for 3 x 5
Reverse Hypers 4 x 30-45 sec
KB Bat Wing Rows 3 x 10 (2 sec pause)
KB High Pulls 3 x 10 (lower more slowly than you pull up)
DAY 4
Overhead Squat Variation Max Effort Work up to 80% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 (3 sec pauses)
DAY 5
Snatch from High Blocks (Power Position) 90% of 3RM for 2 x 3
Clean from High Blocks (Power Position) 90% of 3RM for 2 x 3
Jerk Recoveries 5RM, then -10% for 5
DAY 6
Back Squat with Belt Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Bench Press Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
2" Deficit RDLs with Mini or Light Band 3 x 8 (progress and end with an 8-9 RPE)
BB Bentover Rows 3 x 10
DAY 2
Snatch from Blocks with Bar at Knee 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1,
work up ( allowed 1 miss)
Bench Press 5RM (1 sec pause each rep), then -15% x 5+
Closegrip Floor Presses with 25lb of 5RM, then -10% for 2 x 5
Chains
Seated DB Power Cleans 3 x 12
BB Rows Paused 2 Sec on Sternum 3 x 10
DAY 3
Velocity-Based Safety Squat Bar Squats 7 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
(Box Optional) at 0.8m/sec)
Push Presses 5RM, then -15% x 5+
Reverse Hypers 4 x 35-50sec
KB Bat Wing Rows 3 x 10 (2 sec pause)
KB High Pulls 3 x 10 (lower more slowly than you pull up)
DAY 4
Overhead Squat Variation Max Effort 5RM
Unilateral Farmers Walk 3 x 40 yd each hand
Plate Around the Worlds 3 x 8 each direction
Band Pull Throughs 3 x 15
Plate T-Spine Flexion/Extension 3 x 10 (3 sec pauses)
DAY 5
Snatch from High Blocks (Power Position) 1RM (starting with 70%)
Clean from High Blocks (Power Position) 1RM (starting with 70%)
Jerk Recoveries 5RM
DAY 6
Back Squat with Belt Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Bench Press Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
2" Deficit RDLs with Mini or Light Band 3 x 8 (progress and end with a 7-8 RPE)
BB Bentover Rows 3 x 10
The only obstacles that could keep this program from working
are mobility issues caused from the bench press. For most people
this isn’t a problem at all unless you are a world-class bencher
switching to super total. However if you start to notice issues in the
catch of the clean or overhead, back off of the bench press volume
a bit until the issues are corrected.
DAY 2
Snatch 70% x 2, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 88% x 3, 90% for AMRAP
Grip)
Band Pushdowns 3 x 15
Upper Muscular Imbalance Superset Plate Lateral Raises x 10 superset with Bentover Rows
x 5 superset with Band Face Busters x 12: 3 sets
DAY 3
No Hook and No Feet Snatch 65% for 3 x 3, then 3RM
Jerk From Racks (Paused 3 Sec in Catch) 3RM, then -10% for 3 (no pauses)
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Dynamic Deadlift 75% for 6 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec
DAY 4
Heaving Snatch Balance 1RM (5 sec pause), then -20% for 3 reps (not paused)
Velocity-Based Bench (Alternating Grip) 5 x 3 with 45% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Sled Rope Rows 4 x 30 yds
Sled Bear Crawls 4 x 30 yds
DAY 5
Snatch Max Effort Snatch Pull to Snatch to Hang Snatch:1RM
Clean and Jerk Max Effort Clean to Hang Clean to Front Squat to Jerk: 1RM
Front Squat 1RM
DAY 6
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Bench Press Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Deadift Max Effort Deadlift from 6 Inch Blocks: 5RM, then -10% x 5
BB Bentover Rows 4x5
DAY 2
Snatch 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88%
x 1, work up (allowed 1 miss)
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 90% x 1, 93% for AMRAP
Grip)
Band Pushdowns 3 x 15
Upper Muscular Imbalance Superset Plate Lateral Raises x 10 superset with Bentover Rows
x 5 superset with Band Facebusters x 12: 3 sets
DAY 3
No Hook and No Feet Snatch 68% for 3 x 3, then 3RM
Jerk From Racks (Paused 3 Sec in Catch) 3RM, then -10% for 3 (no pauses)
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Dynamic Deadlift 80% for 6 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec
DAY 4
Heaving Snatch Balance 1RM (5 sec pause), then -20% for 3 reps (not paused)
Velocity Based Bench (Alternating Grip) 5 x 3 with 50% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Sled Rope Rows 4 x 30 yds
Sled Bear Crawls 4 x 30 yds
DAY 5
Snatch Max Effort Snatch Pull to Snatch:1RM
Clean and Jerk Max Effort Clean to Front Squat to Jerk: 1RM
Front Squat 1RM
DAY 6
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Bench Press Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Deadift Max Effort Deadlift from 4 Inch Blocks: 5RM, then -10% x 5
BB Bentover Rows 4x5
DAY 2
Snatch 70% for 2 x 2, 77% for 2 x 2, 83% for 2 x 1, 85% x 1
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 90% of 3RM x 3
Bench Press (No Sling Shot, Competition 85% for AMRAP
Grip)
Band Pushdowns 3 x 15
Upper Muscular Imbalance Superset Plate Lateral Raises x 10 superset with Bentover Rows
x 5 superset with Band Face Busters x 12: 3 sets
DAY 3
No Hook and No Feet Snatch 70% for 3 x 3
Jerk From Racks (Paused 3 Sec in Catch) 3RM, then -10% for 3 (no pauses)
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 45% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Dynamic Deadlift 70% for 5 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec
DAY 4
Heaving Snatch Balance 1RM (3 sec pause), then -20% for 3 reps (not paused)
Velocity-Based Bench (Altering Grip) 5 x 3 with 40% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Sled Rope Rows 4 x 30 yds
Sled Bear Crawls 4 x 30 yds
DAY 5
Snatch Max Effort 1RM
Clean and Jerk Max Effort 1RM
Front Squat 1RM
DAY 6
Back Squat with Belt Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Bench Press Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Deadift Max Effort Deadlift from 6 Inch Blocks: 3RM, then -10% x 3
BB Bentover Rows 4x5
DAY 2
Snatch 73% x 2, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work
up (allowed 1 miss)
Bench Press 75% x 3, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 2RM
Bench Press (No Sling Shot, Competition 93% x 1, 98% x 1, then 1RM
Grip)
Band Pushdowns 3 x 15
Upper Muscular Imbalance Superset Plate Lateral Raises x 10 superset with Bentover Rows
x 5 superset with Band Face Busters x 12: 3 sets
DAY 3
No Hook and No Feet Snatch 70% for 3 x 3
Jerk From Racks (Paused 3 Sec in Catch) 3RM, then -10% for 3 (no pauses)
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 45% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Dynamic Deadlift 70% for 5 x 3 (60-90 sec rest)
Reverse Hypers 4 x 35-50 sec
DAY 4
Heaving Snatch Balance 1RM (3 sec pause)
Velocity-Based Bench (Altering Grip) 6 x 2 with 55% Bar Weight + 30% Bands (60-90 sec rest
at 0.8m/sec)
Plate Lateral Raises 3 x 10
Sled Rope Rows 4 x 30 yds
Sled Bear Crawls 4 x 30 yds
DAY 5
Snatch Max Effort 1RM
Clean and Jerk Max Effort 1RM
Front Squat 1RM
DAY 6
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Deadift Max Effort Deadlift from 4 Inch Blocks: 1RM
BB Bentover Rows 4x5
DAY 1
You will notice the snatches and clean and jerks are prescribed
with percentages straight from Prilepin’s Chart. We are using the
PAP method for the back squats on day one. The way the squats
are programmed is perfect for the super total plan. It starts with a
velocity emphasis and then moves to a max effort method. That’s
ideal for the speed necessary in weightlifting and the slow strength
required in powerlifting.
DAY 2
For this day, we pair snatch work with some significant bench work.
DAY 3
We are using the conjugate method for the weightlifting
movement prescribed on Wednesdays. We are using the max effort
DAY 4
On day four we have carefully paired heaving snatch balance
with velocity-based bench press. The heaving snatch balance
guarantees that the upper body is opened up and moving functionally
well. The velocity-based bench presses are easier to recover from
especially since they deload during the most extreme ranges of
motion. Velocity-based benches create way less muscular damage
compared to max effort or PAP method benches. We need the body
moving well for Max Out Friday.
DAY 5
Max Out Friday is handled just like in the weightlifting program.
The first two weeks are complexes, and the last two weeks are
straight up maximum sessions for the snatch and clean and jerk.
There will also be a max effort front squat to improve a more specific
DAY 6
Day six is dedicated to the powerlifting movements. Friday
belongs to weightlifting. Saturday belongs to powerlifting.
DAY 2
Jerk From Blocks 1RM
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 85% for 3, 90% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Upper Body Superset Tricep Extentions x 10 superset with BB Curls x10: 3
sets
DAY 3
Power Snatch 65% for 3 x 3, then 3RM
No Hook Hang Clean 60% for 3 x 3, then 3RM
Velocity-Based High Bar Squats (Box 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Elevated Suitcase Deadlifts 8 reps each side: 3 sets
DAY 4
Warm Up with Overhead Squat Variations Work up to 80% for 1 rep (paused 5 sec)
Velocity-Based Bench (Alternating Grip) 6 x 3 with 50% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plank Lat Pulls 3 x 20 sec each side
Sled Drags Forwards 70lbs for 25 yds: 4 sets
Sled Drags Backwards 70lbs for 25 yds: 4 sets
DAY 5
Snatch Max Effort Snatch Competition Style (3 attempts)
Clean & Jerk Max Effort Clean and Jerk Competition Style (3 attempts)
DAY 6
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Max Effort Deadlift Reverse Band Deadlift (Green or Purple Bands): 3RM
GHDs 3x8
DAY 2
Jerk From Blocks 1RM
Bench Press 75% x 5, 80% x 3, 85% x 1, 88% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 90% for 1, 93% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Upper Body Superset Tricep Extentions x 10 superset with BB Curls x 10: 3
sets
DAY 3
Power Snatch 68% for 3 x 3, then 1RM
No Hook Hang Clean 63% for 3 x 3, then 1RM
Velocity-Based High Bar Squats (Box 7 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Elevated Suitcase Deadlifts 8 reps each side: 3 sets
DAY 4
Warm Up with Overhead Squat Variations Work up to 83% for 1 rep (paused 5 sec)
Velocity-Based Bench (Alternating Grip) 7 x 3 with 55% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plank Lat Pulls 3 x 25 sec each side
Sled Drags Forwards 70lbs for 25 yds: 4 sets
Sled Drags Backwards 70lbs for 25 yds: 4 sets
DAY 5
Snatch Max Effort Snatch Competition Style (3 attempts)
Clean and Jerk Max Effort Clean and Jerk Competition Style (3 attempts)
DAY 6
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Bench Press Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Deadift Max Effort Reverse Band Deadlift (Green or Purple Bands): 1RM
GHDs 3x8
DAY 2
Jerk From Blocks off
Bench Press 75% x 5, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 93% for 2, 95% x 1, 1RM, then 85% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Upper Body Superset Tricep Extentions x 10 superset with BB Curls x 10: 3
sets
DAY 3
Power Snatch 1RM (no misses)
No Hook Hang Clean 1RM (no misses)
Velocity-Based High Bar Squats (Box 6 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
Optional) at 0.8m/sec)
Elevated Suitcase Deadlifts off
DAY 4
Warm Up with Overhead Squat Variations Work up to 85% for 1 (paused 3 sec)
Velocity-Based Bench (Alternating Grip) 6 x 2 with 60% Bar Weight + 25% Bands (60-90 sec rest
at 0.8m/sec)
Plank Lat Pulls 3 x 30 sec each side
Sled Drags Forwards 70lbs for 25 yds: 4 sets
Sled Drags Backwards 70lbs for 25 yds: 4 sets
DAY 5
Snatch Max Effort Snatch Competition Style (3 attempts)
Clean and Jerk Max Effort Clean and Jerk Competition Style (3 attempts)
DAY 6
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Bench Press Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Deadift Max Effort Deadlift from 2 Inch Deficit: 1RM
GHDs 3x8
DAY 2
Jerk From Blocks off
Bench Press off
Max Effort Sling Shot Bench Press off
Bench Press (No Sling Shot, Competition Work up to opener
Grip)
Closegrip Floor Presses with 75lb of off
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3x5
Pause at Top)
Upper Body Superset off
DAY 3
Power Snatch 65% for 3 x 2
Power Clean and Jerk 70% for 3 x 1
High Bar Squats (Box Optional) 5 x 3 with 70% Bar Weight
Elevated Suitcase Deadlifts off
DAY 4
Warm Up with Overhead Squat Variations off
Velocity Based Bench (Alternating Grip) 5 x 3 with 70% Bar Weight
Front Squat with Belt 75% x 1
Sled Drags Forwards 70lbs for 25 yds: 4 sets
Sled Drags Backwards 70lbs for 25 yds: 4 sets
DAY 5
Snatch Max Effort off
Clean and Jerk Max Effort off
COMPETITION DAY
Snatch Max
Clean & Jerk Max
Back Squat Max
Bench Press Max
Deadlift Max
DAY 1
Day one is reserved for some high volume snatches and clean
and jerks. I recommend staying with the percentages. I don’t want
you to try going up after the 90% no matter how good it might
feel. We finish the day with some Prilepin’s Chart recommended
volume for peaking phases. All of these movements and volume
prescriptions have been discussed already in the prior programs.
The weight releasers should really help to hit some big lifts.
DAY 2
Day 2 we are starting out with a focus on the jerk for the first
two weeks, and then we drop it to allow the body more opportunity
to recover. After the jerks, we are following the same max effort
bench protocol as in the powerlifting program.
DAY 4
Day 4 is once again pairing an overhead movement with velocity-
based bench press. The only accessory movements are recovery
sled drags and core work. We want the body recovered come Max
Out Friday.
DAY 5
Treat this like a competition day for weightlifting. The goal is to
keep warm ups the same and attempts the same.
DAY 6
Day six is a powerlifting focused day. We are using the PAP
method for the squats and benches. We are using the max effort
method for the performance of deadlifts. You will end up going heavy
Here’s the way I planned my attempts for a recent super total meet:
SPEED
We’ve also included the speed, jumping, and agility work we use
to get our athletes ready for the field. When it comes to speed, there
are six elements that are crucial:
• Relative strength
• Absolute strength
• Rate of force development and absorption
• Technique
• Acceleration
• Optimal mobility
The rate an athlete can develop force and absorb force is the
biggest indicator of athletic ability. This ability can be improved both
in the weight room and during the speed work. In our programming
we designate one entire day per week for this one concept, and
other days will also display aspects of this concept.
Our athletic performance strength work uses all the Mash System
methods that are present in the weightlifting and powerlifting
programs. You will surely notice some similarities.
Our speed, jumping, and agility work uses the same Mash
System principles along with a few more. Take a look at the first
four weeks of this block, and I will explain more about our speed
exercises and how they work together.
DAY 2
Power Snatch from Blocks with Bar at 3RM, then -10% for 3
Knee
Bench Press 5RM (5 sec pause each rep), then -15% for 2 x 5 (no
pauses)
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Pull-Ups 4 x submaximal reps
Upper Muscular Imbalance Superset KB Bat Wing Rows for 10 reps (with 2 sec pause)
superset with KB High Pulls for 10 reps (lower more
slowly than you pull up) superset with Seated DB
Power Cleans for 12 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
A-Skip 2
B-Skip 2
Single Leg Jumps 2 x 10 each leg
Forward Roll and Sprint 10 Yards 4
Triple Broad Jump for Distance 4 sets
One Leg Triple Broad Jump (1 Sec Pause 2 sets each leg
when Sticking Each Landing)
DAY 4
Overhead Squat Variation Max Effort Work up to 75% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Band Pull Throughs 3 x 15
Landmine One Arm Punches 3 x 8 each arm
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
PAP Superset Heavy Sled Drags (4 sec for 10 yards), rest 30 sec,
then Sprint 15 yards: 6 sets (focus on step count, rest
3-4 min between sets)
DAY 5
Clean from High Blocks (Power Position) 3RM, starting with 63%
Velocity-Based Safety Squat Bar Squats 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Dips 4 x submaximal reps
Barbell Bentover Rows 3 x 10
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 20 Yard Sprints (20 Yard Build Up, 4 sets
20 Yard Max Effort, 20 Yard Decelerate)
DAY 2
Power Snatch from Blocks with Bar at 3RM, then -10% for 3
Knee
Bench Press 5RM (3 sec pause each rep), then -15% for 2 x 5 (no
pauses, last set is 5+)
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Pull-Ups 4 x submaximal reps
Upper Muscular Imbalance Superset KB Bat Wing Rows for 10 reps (with 2 sec pause)
superset with KB High Pulls for 10 reps (lower more
slowly than you pull up) superset with Seated DB
Power Cleans for 12 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
A-Skip 2
B-Skip 2
Single Leg Jumps 2 x 10 each leg
Overhead Med Ball Throws for Distance 4 (rest 45 seconds in between reps)
One Leg Triple Broad Jump (1 Sec Pause 2 sets each leg
when Sticking Each Landing)
One Leg Triple Broad Jump for Distance 2 sets each leg
Side Roll and Sprint 10 Yards 6 sets (sprint alternate direction each set)
DAY 4
Overhead Squat Variation Max Effort Work up to 78% for 3 x 5 (last set is 5+)
Unilateral Farmers Walk 3 x 40 yd each hand
Band Pull Throughs 3 x 15
Landmine One Arm Punches 3 x 8 each arm
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
PAP Superset Heavy Sled Drags (4 sec for 10 yards), rest 30 sec,
then Sprint 15 yards: 6 sets (focus on step count, rest
3-4 min between sets, time each sprint)
DAY 5
Clean from High Blocks (Power Position) 3RM, starting with 63%
Velocity-Based Safety Squat Bar Squats 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Dips 4 x submaximal reps
Barbell Bentover Rows 3 x 10
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 20 Yard Sprints (20 Yard Build Up, 4 sets
20 Yard Max Effort, 20 Yard Decelerate)
DAY 2
Power Snatch from Blocks with Bar at 90% of 3RM for 2 x 3
Knee
Bench Press 90% of 5RM (3 sec pause each rep) for 3 x 5
Closegrip Floor Presses with 25lb of 8RM, then -10% for 2 x 8
Chains
Pull-Ups 3 x submaximal reps
Upper Muscular Imbalance Superset KB Bat Wing Rows for 10 reps (with 2 sec pause)
superset with KB High Pulls for 10 reps (lower more
slowly than you pull up) superset with Seated DB
Power Cleans for 12 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
Work on Starts
Single Leg Jumps 2 x 10 each leg
On Knee Med Ball Chest Passes 3x5
One Leg Triple Broad Jump (1 Sec Pause 2 sets each leg
when Sticking Each Landing)
Single Broad Jumps 4 x max distance
Shuttle Run 60 yards (5 yards down and back, 10 yards down and
back, 15 yards down and back)
DAY 4
Overhead Squat Variation Max Effort Work up to 80% for 3 x 5
Unilateral Farmers Walk 3 x 40 yd each hand
Band Pull Throughs 3 x 15
Landmine One Arm Punches 3 x 8 each arm
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Triple Broad Jump for Distance 3 sets
Build Up Sprints 4 x 40 yards (30 sec rest between sets)
PAP Superset Heavy Sled Drags (4 sec for 10 yards), rest 30 sec,
then Sprint 15 yards: 6 sets (focus on step count, rest
3-4 min between sets, time each sprint)
DAY 5
Clean from High Blocks (Power Position) 90% of 3RM for 2 x 3
Velocity-Based Safety Squat Bar Squats 6 x 3 with 45% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Dips 3 x submaximal reps
Barbell Bentover Rows 3 x 10
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 20 Yard Sprints (20 Yard Build Up, 2 sets
20 Yard Max Effort, 20 Yard Decelerate)
40 Yard Dash 2 sets at 90% (practice technique with a focus on start
and mechanics)
DAY 2
Power Snatch from Blocks with Bar at 2RM
Knee
Bench Press 5RM (1 sec pause each rep), then -15% for 5+
Closegrip Floor Presses with 25lb of 5RM, then -10% for 2 x 5
Chains
Pull-Ups 4 x submaximal reps
Upper Muscular Imbalance Superset KB Bat Wing Rows for 10 reps (with 2 sec pause)
superset with KB High Pulls for 10 reps (lower more
slowly than you pull up) superset with Seated DB
Power Cleans for 12 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
One Leg Triple Broad Jump (1 Sec Pause 2 sets each leg
when Sticking Each Landing)
One Leg Triple Broad Jumps for Distance 2 sets each leg
Overhead Med Ball Throws for Distance 2x5
Backwards Roll, Turn, then Sprint 15 Yards 4 sets
DAY 4
Overhead Squat Variation Max Effort 5RM
Unilateral Farmers Walk 3 x 40 yd each hand
Band Pull Throughs 3 x 15
Landmine One Arm Punches 3 x 8 each arm
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
PAP Superset Prowler Push for 10 yards (super heavy), rest 30 sec,
then Sprint 15 yards: 6 sets (focus on step count, rest
3-4 min between sets)
DAY 5
Clean from High Blocks (Power Position) Work up to max single, starting with 70%
Velocity-Based Safety Squat Bar Squats 7 x 2 with 60% bar weight + 25% bands (60-90 sec rest
(Box Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Dips 4 x submaximal reps
Barbell Bentover Rows 3 x 10
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Max Effort Dash for Time 2 sets of 30 yards
Max Effort Dash for Time 2 sets of 60 yards
One thing I want to point out is the push press. I think most
good strength coaches would agree that push presses are more
important to sports than bench press. The reason is it’s ground-
based by nature. The power originates from the hips and radiates
up through the arms just like a punch or a throw.
DAY 1
On day one, our speed work is focusing on acceleration. The
drills are designed to either promote optimal mobility or to teach
optimal technique for sprinting. The 4-position march begins the
dynamic speed warm ups. I have to give 100% credit to my friend,
Coach William Bradley, for this drill. The 4-position is a much faster
way of recovering the leg after extension. Instead of pulling with
the hip flexor, William teaches his athletes to squeeze at the knee
joint to initiate recovery. You will see how we teach this movement
in the video. It takes several months of practice, but this one simple
drill can equal a faster 40 yard dash.
DAY 2
Day one might be the most important for impressing college
scouts, but day two is the most important for performance on the
field. The athletes who can produce force rapidly and absorb force
quickly are the ones who dominate the field. Guys like Barry Sanders
come to mind when I think about force production and absorption.
This man could start, stop on a dime, and accelerate to full speed
before most defenders could blink. Yeah he had good maximal
speed, but there were people faster than him. However, no one could
stop and start on a dime like him. He made a lot of people tackle
air. On day two, we perform a lot of horizontal, lateral, and vertical
jumps. Some of the jumps are all about force production, some of the
jumps are all about absorption, and some are about absorption and
production. There are also some upper body throws and plyometrics
added in for upper body force production generated from the hips.
DAY 4
The third session of speed and agility work is being performed on
day four of the workout. We are using the PAP method to recruit more
fibers for faster acceleration times. I took this method from Coach
DAY 5
Day five is the one day we spend entirely on maximal speed. The
dynamic warm ups are meant to prepare the athletes for optimal
sprint technique. I use a lot of flying sprints to work on maximal
speeds. Some of the keys are proper posture, eyes straight ahead,
proper arm action, slight forward lean, and 4-position squeeze. Just
like in weightlifting, I recommend using one cue at a time. If you want
to be a good strength and conditioning coach, there are two areas
that can really set you apart: expertise in speed work and nutrition.
DAY 2
Power Snatch 3RM, then -10% for 3
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 88% x 3, 90% for AMRAP
Grip)
Pull-Ups 4 x submaximal reps
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Band
Pushdowns for 15 reps superset with Band Face
Busters for 12 reps: 3 sets
DAY 3
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
On Knee Med Ball Chest Pass for Distance 2 x 5 (use hips)
24 Inch Box Depth Jump and Touch for 3 x 5 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Drop, Roll, Sprint 10 Yards, Back Pedal 5 4 sets (roll a different direction each time)
Yards, Sprint 10 Yards
Strength Work
Power Jerks from Rack 3RM, then -10% for 3
Front Squat with Belt Superset with Seated 3RM (1st rep paused 3 sec), then -15% for 2 x 3 (no
Box Jumps with 20lb Vest for 3 x 5 at 80% pauses, last set is 3+)
of Max Height
Dynamic Deadlift (Opposite Stance) 75% for 6 x 3 (60-90 sec rest between sets)
Reverse Hypers 4 x 35-50 sec
DAY 5
Clean Max Effort Clean to Hang Clean to Front Squat: 1RM
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Dips 4 x submaximal reps
Barbell Bentover Rows 4x5
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 30 Yard Sprints (20 Yard Build Up, 4 sets (time the 30 yards)
30 Yard Max Effort, 20 Yard Decelerate)
DAY 2
Power Snatch 3RM, then -10% for 3
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 3RM
Bench Press (No Sling Shot, Competition 90% x 1, 93% for AMRAP
Grip)
Pull-Ups 5 x submaximal reps
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Band
Pushdowns for 15 reps superset with Band Face
Busters for 12 reps: 3 sets
DAY 3
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
On Knee Med Ball Chest Pass for Distance 2 x 5 (use hips)
24 Inch Box Depth Jump and Touch for 3 x 5 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Triple Broad Jump for Distance 4 sets
Strength Work
Power Jerks from Rack 3RM, then -10% for 3
Front Squat with Belt Superset with Seated 3RM (1st rep paused 3 sec), then -15% for 2 x 3 (no
Box Jumps with 20lb Vest for 3 x 6 at 80% pauses, last set is 3+)
of Max Height
Dynamic Deadlift (Opposite Stance) 80% for 6 x 3 (60-90 sec rest between sets), then work
up with singles (stay under 90%)
Reverse Hypers 4 x 35-50 sec
DAY 5
Clean Max Effort Clean Pull to Clean to Front Squat: 1RM
Velocity-Based Buffalo Bar Squats (Box 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6+
Dips 5 x submaximal reps
Barbell Bentover Rows 4x5
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 30 Yard Sprints (20 Yard Build Up, 4 sets (time the 30 yards)
30 Yard Max Effort, 20 Yard Decelerate)
DAY 2
Power Snatch 90% of 3RM for 2 x 3
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 90% of 3RM for 3 reps
Bench Press (No Sling Shot, Competition 85% for AMRAP
Grip)
Pull-Ups 3 x submaximal reps
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Band
Pushdowns for 15 reps superset with Band Face
Busters for 12 reps: 3 sets
DAY 3
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
On Knee Med Ball Chest Pass for Distance 2 x 5 (use hips)
24 Inch Box Depth Jump and Touch for 3 x 5 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Forward Roll, Sprint 10 Yards, Shuffle 10 5 sets
Yards, Shuffle 10 Yards
Strength Work
Power Jerks from Rack 3RM, then -10% for 3
Front Squat with Belt Superset with Seated 90% of 3RM (1st rep paused 1 sec) for 2 x 3
Box Jumps with 20lb Vest for 3 x 4 at 80%
of Max Height
Dynamic Deadlift (Opposite Stance) 70% for 5 x 3 (60-90 sec rest between sets)
Reverse Hypers 3 x 35-50 sec
DAY 5
Clean Max Effort Clean to Front Squat: 1RM
Velocity-Based Buffalo Bar Squats (Box 6 x 3 with 45% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Dips 3 x submaximal reps
Barbell Bentover Rows 4x5
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 30 Yard Sprints (20 Yard Build Up, 2 sets
30 Yard Max Effort, 20 Yard Decelerate)
40 Yard Dash 2 sets at 90% (practice technique, focus on start and
mechanics)
DAY 2
Power Snatch 2RM
Bench Press 75% x 3, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 2RM
Bench Press (No Sling Shot, Competition 93% x 1, 98% x 1, Max
Grip)
Pull-Ups 5 x submaximal reps
Upper Muscular Imbalance Superset Plate Lateral Raises for 10 reps superset with Band
Pushdowns for 15 reps superset with Band Face
Busters for 12 reps: 3 sets
DAY 3
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
On Knee Med Ball Chest Pass for Distance 2 x 5 (use hips)
24 Inch Box Depth Jump and Touch for 3 x 5 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
T-Drill (Set up Cones in "T" Shape. Sprint 10 6 Sets (rest 2:1 between sets)
Yards, Sprint Left 5 Yards, Back Right 10
Yards, Left 5 Yards, Back to Beginning for
Total of 40 Yards)
Strength Work
Power Jerks from Rack 3RM
Front Squat with Belt Superset with Seated 3RM, then -15% for 3+
Box Jumps with 20lb Vest for 3 x 5 at 85%
of Max Height
Dynamic Deadlift (Opposite Stance) 85% for 7 x 2 (60-90 sec rest between sets), then work
up with singles (stay under 93%)
Reverse Hypers 3 x 40-55 sec
DAY 5
Clean 1RM
Velocity-Based Buffalo Bar Squats (Box 7 x 2 with 60% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Dips 5 x submaximal reps
Barbell Bentover Rows 4x5
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Max Effort Dash for Time 2 sets of 30 yards
Max Effort Dash for Time 2 sets of 60 yards
My favorite day of the week during this block is day three. This
day is focused on force absorption and development. We are
working on depth jumps, seated box jumps, and push jerks in the
same day. You should leave this day feeling like you can jump out
of the gym. If you want to be a great athlete, you will want to come
to this session fully engaged and ready to work.
DAY 2
Power Snatch with 2 Sec Pause at Knee 3RM, then -10% for 3
Bench Press 75% x 5, 80% x 3, 85% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 85% x 3, 90% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
One Leg Triple Broad Jump (1 Sec Pause 3 sets each leg
when Sticking Each Landing)
Ice Skaters with a 35lb KB 3 x 10 each leg
30 Inch Box Depth Jump and Touch for 3 x 5 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Pro Shuttle Drill (Set up 3 Cones in a 5 sets
Straight Line, Spaced 5 Yards Apart. Start
in Middle Cone, Sprint to Right Cone, Turn
Around, Sprint to Far Cone, then through
the Start Point)
DAY 4
Warmup with Overhead Squat Variations Work up to 80% for 1 (paused 5 sec)
Plank Lat Pulls 3 x 20 sec each side
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lb for 4 x 25 yd
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Underhand Overhead Med Ball Toss for 3 x 5 maximum efforts
Height
PAP Superset Heavy Prowler Push (use low handles, minumum 150lb
for 10 yards), rest 30 sec, then Sprint 15 yards: 6 sets
(focus on step count, rest 3-4 min between sets)
DAY 5
Clean Max Effort Clean Competition Style (3 attempts)
Velocity-Based High Bar Squats (Box 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Rows (Seated, Band, T Bar, or Bentover) 3 x 10
Upper Muscular Imbalance Superset Lateral Raises for 10 reps superset with Plate Raises
for 10 reps: 3 sets
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 40 Yard Sprints (20 Yard Build Up, 4 sets (time the 40 yards)
40 Yard Max Effort, 20 Yard Decelerate)
40 Yard Dash 2 sets at 90% (practice technique with a focus on start
and mechanics)
DAY 2
Power Snatch with 2 Sec Pause at Knee 2RM, then -10% for 2
Bench Press 75% x 5, 80% x 3, 85% x 1, 88% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 90% x 1, 93% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
One Leg Triple Broad Jump (1 Sec Pause 3 sets each leg
when Sticking Each Landing)
Ice Skaters with a 35lb KB 3 x 10 each leg
30 Inch Box Depth Jump and Touch for 3 x 4 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Cone Zig-Zag Drill (Set up 7 Cones in a Zig- All Sprints x 2, Sprint to Back Pedal x 2, Shuffle to
Zag Pattern, Spaced 5 Yards Apart) Sprint x 2, Karaoke to Sprint x 2
DAY 4
Warmup with Overhead Squat Variations Work up to 83% for 1 (paused 5 sec)
Plank Lat Pulls 3 x 25 sec each side
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lb for 4 x 25 yd
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Underhand Overhead Med Ball Toss for 3 x 5 maximum efforts
Height
PAP Superset Heavy Prowler Push (use low handles, minumum 150lb
for 10 yards), rest 30 sec, then Sprint 15 yards: 6 sets
(focus on step count, rest 3-4 min between sets)
DAY 5
Clean Max Effort Clean Competition Style (3 attempts)
Velocity-Based High Bar Squats (Box 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Rows (Seated, Band, T Bar, or Bentover) 3 x 10
Upper Muscular Imbalance Superset Lateral Raises for 10 reps superset with Plate Raises
for 10 reps: 3 sets
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Seated Arm Action 3 x 4 seconds
Practice Starts with 10 Yard Sprints 3
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
Flying 40 Yard Sprints (20 Yard Build Up, 4 sets (time the 40 yards)
40 Yard Max Effort, 20 Yard Decelerate)
DAY 2
Power Snatch with 2 Sec Pause at Knee 1RM
Bench Press 75% x 5, 80% x 3, 85% x 1, 90% x 1
Max Effort Sling Shot Bench Press 1RM
Bench Press (No Sling Shot, Competition 93% x 2, 95% x 1, max, then 85% for AMRAP
Grip)
Closegrip Floor Presses with 75lb of 3RM, then -15% for 4 x 3 (last set is 3+)
Chains
Chest Supported KB Bat Wing Rows (2 Sec 3 x 10
Pause at Top)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
Ice Skaters with a 35lb KB 3 x 10 each leg
30 Inch Box Depth Jump and Touch for 3 x 4 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
Cone Zig-Zag Drill (Set up 7 Cones in a Zig- All Sprints x 2, Sprint to Back Pedal x 2, Shuffle to
Zag Pattern, Spaced 5 Yards Apart) Sprint x 2, Karaoke to Sprint x 2
DAY 4
Warmup with Overhead Squat Variations Work up to 85% for 1 (paused 3 sec)
Plank Lat Pulls 3 x 30 sec each side
Sled Drags Forwards 70lb for 4 x 25 yd
Sled Drags Backwards 70lb for 4 x 25 yd
PAP Acceleration
Get Ups 5 each
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Streamline
Cat and Camel 10
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Underhand Overhead Med Ball Toss for 3 x 5 maximum efforts
Height
Build Up Sprints 4 x 40 yards (rest 30 sec between sets)
PAP Superset Heavy Prowler Push (use low handles, minumum 150lb
for 10 yards), rest 30 sec, then Sprint 15 yards: 6 sets
(focus on step count, rest 3-4 min between sets)
DAY 5
Clean Max Effort Clean Competition Style (3 attempts)
Velocity-Based High Bar Squats (Box 6 x 2 with 60% bar weight + 25% bands (60-90 sec rest
Optional) between sets, bar speed goal of 0.8 m/sec)
Bench Press Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Rows (Seated, Band, T Bar, or Bentover) 3 x 10
Upper Muscular Imbalance Superset Lateral Raises for 10 reps superset with Plate Raises
for 10 reps: 2 sets
Maximal Speed and Efficiency
Jump Rope 2 minutes
Runner Holds 6 each
Abduction/Adduction 6 each
Standing Oblique 6 each
Squat and Reach 5 each side
Overhead Lunge 10 each
Fire Hydrant 10 each
4 Position March 2
A-Skip 2
A-Skip to Sprint 10 Yards 2
B-Skip 2
B-Skip to Sprint 10 Yards 2
Build Up Sprints 2 x 40 yards (focus on angles, arm action, and posture)
40 Yard Dash 2 sets at 90% for time
70 Yard Dash 2 sets at max effort for time
DAY 2
Power Snatch Work up to 85% of 1RM for 2 x 1
Bench Press (Competition Grip) Work up to 85% for 2 x 2
Chest Supported KB Bat Wing Rows (2 Sec 3x5
Pause at Top)
Force Development and Absorption; Agility
Mountain Climbers 30 sec x 3
Neck Series
Lying Leg Circles
Cobra Pose
Frog Pose
Scorpion 10 each leg
Cradles 10 yards
Frankensteins 10 yards
4 Position March 2
A-Skip 2
B-Skip 2
Pro Shuttle Drill (Set up 3 Cones in a 3 sets
Straight Line, Spaced 5 Yards Apart. Start
in Middle Cone, Sprint to to Right Cone,
Turn Around, Sprint to Far Cone, then
through the Start Point)
Triple Broad Jump for Distance 4 sets
30 Inch Box Depth Jump and Touch for 3 x 4 (focus on ground contact time, goal is 0.2 to 0.4
Height sec)
DAY 4: OFF
DAY 5
Clean Max
High Bar Back Squats (Box Optional) Max
Bench Press Max
Deadlift Max
If your sport requires different tests, you could easily alter the
program to match your sport. For example, if you are a baseball
player being timed in the 60yd dash, you could simply increase the
distance of all the linear sprints by 20 yards on maximal speed day.
Also if you can’t perform certain movements like power snatches
or split jerks, simply take them out or replace them with something
that you can do.
I also know that a lot of you have limited time. The strength
portions are written in order of importance. If you don’t have the
time to complete the entire program, cut out the last one or two
accessory movements. You could also cut out the portions of the
speed and agility work that you are best at, so you are left to focus
on your weaknesses.
The strength portion of the plan utilizes all of the methods I have
discussed earlier in the book. You could say this is a non-fat version
of the super rotal program. Functional fitness programming can be
a complicated matter. These athletes must be strong, conditioned,
athletic, gymnasty, and a little crazy all at the same time. Most
strength programs demonstrate the 80:20 rule. 80% of the gains
are produced by 20% of the exercises. For this MashFit workout, I
focus on the 20%.
DAY 2
Snatch from Blocks with Bar at Knee 70% for 2 x 3, 75% for 2 x 2, 80% x 2, 85% x1
Bench Press 5RM (5 sec pause each rep), then -15% for 2 x 5 (no
pauses)
Skill Work: Take 5-10 minutes to practice handstand drills
Skill Work: EMOM10:
Odd: 30-45 sec Handstand Walking (scale based on skill level)
Even: 10 unbroken Wall Balls (20lb/14lb) to 10' target
Conditioning: EMOM30:
Rotate through for 6 sets: Row for Calories x 15/12, Air Squats x 30,
Double Unders x 30, Pull-Ups x 10, Bar Hops x 40
DAY 3
Deadlift (Paused 2 Sec 2 Inches off Floor 70% for 6 x 2, then work up with singles (stay under
and 2 Sec at Knee) 83%)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Conditioning: 10-8-6-4-2:
Push Press (135lb/95lb), Ab Rollouts with Barbell
Run 100m between each set
DAY 5
Clean from High Blocks (Power Position) 3RM (starting with 63%)
Bench Press Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Gymnastics Strength Work:
7 x 1 Weighted Muscle Up (build to max)
7 x 1 WTD Ring Pushup (build to max)
Muscular Imbalance Work: 3 sets:
Single Arm Bentover DB Row x 10 each side, Overhead Single Arm DB Carry x 50m each arm,
Static Handstand Hold x 20-30 sec (plank hold), Side Plank Reach Through x 10 each side
DAY 6
Snatch from High Blocks (Power Position) 3RM (starting with 63%)
Back Squat with Belt Set 1: 80% x 3, rest 2 minutes, then 60% x 10
Set 2: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Set 3: (add 5 kilos to each weight if possible) 80% x 3,
rest 2 minutes, then 60% x 10
Conditioning: 3 Rounds with 90 sec between rounds:
Sled Drags Backwards for 20 yards (start with 75lb/100lb and progress), Sled Drags Forwards
for 20 yards (start with 75lb/100lb and progress), DB Double Overhead Lunges x 10 each leg
(start with 25lb/35lb each hand and progress), KB Staggered Carry for 40 yards
(switch arms halfway, start with 25lb/35lb above and 50lb/70lb below and progress)
DAY 2
Snatch from Blocks with Bar at Knee 75% for 3 x 3, 80% for 2 x 2, 85% x 2, 88% x1
Bench Press 5RM (3 sec pause each rep), then -15% for 2 x 5 (no
pauses, last set is 5+)
Skill Work: Take 5-10 minutes to practice handstand drills
Skill Work: EMOM12:
Odd: 30-45 sec Handstand Walking (scale based on skill level)
Even: 10 Toes to Bar
Conditioning: 3 Rounds:
Row 1000m, Run 800m, 100 Double Unders
DAY 3
Deadlift (Paused 2 Sec 2 Inches off Floor 75% for 5 x 2, then work up with singles (stay under
and 2 Sec at Knee) 85%)
Push Presses 5RM, then -15% for 2 x 5 (last set is 5+)
Chipper:
100 Walking Lunge Steps (unweighted), 60 Push-ups, 40 Pull-ups, 20 Push Jerks (115lb/75lb)
DAY 5
Clean from High Blocks (Power Position) 3RM (starting with 63%)
Bench Press Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Gymnastics Strength Work Superset:
Weighted Muscle Up at 80% of max superset with WTD Ring Pushup at 80% of max: 4 sets
Muscular Imbalance Work: 3 sets:
Single Arm Bentover DB Row x 10 each side, Overhead Single Arm DB Carry x 50m each arm,
Static Handstand Hold x 20-30 sec (plank hold), Side Plank Reach Through x 10 each side
DAY 6
Snatch from High Blocks (Power Position) 3RM (starting with 63%)
Back Squat with Belt Set 1: 83% x 3, rest 2 minutes, then 63% x 10
Set 2: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Set 3: (add 5 kilos to each weight if possible) 83% x 3,
rest 2 minutes, then 63% x 10
Conditioning: 3 Rounds with 90 sec between rounds:
Sled Drags Backwards for 20 yards (start with ending weight from last week), Sled Drags Forwards
for 20 yards (start with ending weight from last week), DB Double Overhead Lunges x 10 each leg
(start with ending weight from last week), KB Staggered Carry for 40 yards
(switch arms halfway, start with ending weight from last week)
Simple Cardio:
Bike, Rower, or Treadmill for 35 minutes with heartrate at 75% of max
DAY 2
Snatch from Blocks with Bar at Knee 65% for 2 x 3, 70% x 2, 75% for 2 x 1, 80% x 1, 83% x 1
Bench Press 90% of 5RM (3 sec pause each rep) for 3 x 5
Skill Work: Take 5-10 minutes to practice handstand drills
Skill Work: EMOM14:
Odd: 30-45 sec Handstand Walking (scale based on skill level)
Even: 8 Burpees
Conditioning:
Buy in: Row 2000m
50-40-30-20-10: Double Unders, Abmat Sit-ups
Cash out: Run 1 mile
DAY 3
Deadlift (Paused 2 Sec 2 Inches off Floor 65% for 6 x 2
and 2 Sec at Knee)
Push Presses 90% of 5RM for 3 x 5
Conditioning: 10-9-8-7-6-5-4-3-2-1:
Deadlift (245lb/175b), Lateral Barbell Burpees
DAY 5
Clean from High Blocks (Power Position) 90% of 3RM for 2 x 3
Bench Press Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Gymnastics Strength Work:
5 x 2 Strict Muscle Up
5 x 2 Kipping Muscle Up
Muscular Imbalance Work: 4 sets:
Single Arm Bentover DB Row x 10 each side, Overhead Single Arm DB Carry x 50m each arm,
Static Handstand Hold x 20-30 sec (plank hold), Side Plank Reach Through x 10 each side
DAY 6
Snatch from High Blocks (Power Position) 90% of 3RM for 2 x 3
Back Squat with Belt Set 1: 85% x 3, rest 2 minutes, then 65% x 10
Set 2: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Set 3: (add 5 kilos to each weight if possible) 85% x 3,
rest 2 minutes, then 65% x 10
Conditioning: 5 Rounds for Max Distance in 60 sec with 60 sec rest between rounds:
Prowler Rope Drag to Low-Handle Prowler Push (180lb/140lb added to prowler)
Simple Cardio:
Bike, Rower, or Treadmill for 40 minutes with heartrate at 75% of max
DAY 2
Snatch from Blocks with Bar at Knee 55% x 3, 65% x 3, 75% x 3, 80% x 2, 85% x 1, 88% x 1,
work up (allowed 1 miss)
Bench Press 5RM (1 sec pause each rep), then -15% for 5+
Skill Work: Take 5-10 minutes to practice handstand drills
Skill Work: EMOM10:
Odd: 30-45 sec Handstand Walking (scale based on skill level)
Even: 15 unbroken Wall Balls (20lb/14lb) to 10' target
Conditioning: AMRAP30:
400m Run, 20 Power Snatch (95lb/65lb), 30 Ring Dips, 40 Jumping Lunges, 30 HR Push-ups,
20 Power Cleans (same weight as Power Snatch), 100m Sandbag Front Carry
DAY 3
Deadlift (Paused 2 Sec 2 Inches off Floor 80% for 5 x 2, then work up with singles (no pauses,
and 2 Sec at Knee) stay under 90%)
Push Presses 5RM, then -15% for 5+
Conditioning: 3 Rounds for Time:
25 Air Squats, 10 Push Jerks (155lb/105lb)
DAY 5
Clean from High Blocks (Power Position) 1RM (starting with 70%)
Bench Press Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Gymnastics Strength Work:
5 x 3 Strict Muscle Up
5 x 3 Kipping Muscle Up
Muscular Imbalance Work: 4 sets:
Single Arm Bentover DB Row x 10 each side, Overhead Single Arm DB Carry x 50m each arm,
Static Handstand Hold x 20-30 sec (plank hold), Side Plank Reach Through x 10 each side
DAY 6
Snatch from High Blocks (Power Position) 1RM (starting with 70%)
Back Squat with Belt Set 1: 88% x 3, rest 2 minutes, then 68% x 10
Set 2: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Set 3: (add 5 kilos to each weight if possible) 88% x 3,
rest 2 minutes, then 68% x 10
Conditioning: 5 Rounds for Max Distance in 60 sec with 60 sec rest between rounds:
Prowler Rope Drag to Low-Handle Prowler Push (230lb/180lb added to prowler)
Simple Cardio:
Bike, Rower, or Treadmill for 40 minutes with heartrate at 75% of max
DAY 2
Snatch 70% x 2, 75% for 2 x 2, 80% for 2 x 2, 85% for 2 x 1, 88%
x1
Velocity-Based Bench Press (Alternate 5 x 3 with 50% bar weight + 30% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Gymnastics Skill Work: EMOM6:
5-7 Ring Dips (strict if possible)
Strength Skill Work: 3 sets:
Turkish Get-ups x 3 each side (building in weight if possible)
Conditioning: 10 Rounds for Time:
10 Burpees, 10 Calorie Row, 200m Run
DAY 3
Deadlift 75% for 6 x 3 (60-90 sec rest between sets)
Reverse Hypers 4 x 35-50 sec
Conditioning: 4 Rounds for Time:
10 Deadlifts (225lb/155lb), 20 Box Jumps, 10 Handstand Push-up (to floor)
DAY 5
Jerk from Racks 3RM, then -10% for 3
Bench Press Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Gymnastics Strength Work: EMOM9:
Rotate through 3 sets: 3-5 Strict Toes to Bar, 3-5 Strict Pull-ups, 3-5 Strict Handstand Pushups
Muscular Imbalance Work: 3 sets:
4-Inch Elevated Suitcase Deadlifts with Kettlebell x 10 each side, Plank Hold for 1 min,
Kettlebell Bottom-up One Arm Carry x 50ft each arm
DAY 6
No Hook and No Feet Snatch 65% for 3 x 3, then 3RM
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 70% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 70% x 6
Deadlift from 6 Inch Blocks 5RM, then -10% for 5
Conditioning: 4 Rounds with 2 min between rounds:
Prowler Pushes for 20 yards at moderate weight
DAY 2
Snatch 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88%
x 1, work up (allowed 1 miss)
Velocity-Based Bench Press (Alternate 5 x 3 with 55% bar weight + 30% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Gymnastics Skill Work: EMOM8:
Odd: 30 sec Handstand Hold
5-7 Ring Dips
Strength Skill Work: 4 sets:
Turkish Get-ups x 3 each side (building in weight if possible, try to end heavier than last week)
Conditioning: "Abs Gone Bad": 3 Rounds for Total Reps:
1 min Row for Calories, 1 min Sit-ups, 1 min Air Squats,
1 min Russian Twists, 1 min Sit to Stands, 1 min Rest
DAY 3
Deadlift 80% for 6 x 3 (60-90 sec rest between sets), then work
up with singles (stay under 90%)
Reverse Hypers 4 x 35-50 sec
Conditioning: AMRAP20:
50m Bilateral Farmers Carry (55lb/35lb), 10 Wall Balls (20lb/14lb) to 10' target,
10 Sumo Deadlift High Pulls (65lb/45lb), 10 Box Jumps (24"/20")
DAY 5
Jerk from Racks 3RM, then -10% for 3
Bench Press Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Gymnastics Strength Work: EMOM12
Rotate through 4 sets: 3-5 Strict Toes to Bar, 3-5 Strict Pull-ups, 3-5 Strict Handstand Pushups
Conditioning: 4 Rounds: 2 min AMRAP with 2 min rest between rounds:
30 Double Unders, 20 HR Push-ups
DAY 6
No Hook and No Feet Snatch 68% for 3 x 3, then 3RM
Back Squat with Belt Set 1: 88% x 2, rest 2 minutes, then 73% x 6
Set 2: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Set 3: (add 5 kilos to each weight if possible) 88% x 2,
rest 2 minutes, then 73% x 6
Deadlift from 4 Inch Blocks 5RM, then -10% for 5
Conditioning: 4 Rounds with 2 min between rounds:
Prowler Pushes for 20 yards at moderate weight (heavier than last week)
200m Walking Lunge Steps
DAY 2
Snatch 70% for 2 x 2, 77% for 2 x 2, 83% for 2 x 1, 85% x 1
Velocity-Based Bench Press (Alternate 5 x 3 with 45% bar weight + 30% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Gymnastics Skill Work: EMOM9:
Rotate through 3 sets: 25 Double Unders, 30 sec Handstand Hold, 5-7 Ring Dips
Strength Skill Work: 3 sets:
Turkish Get-ups x 5 each side (building in weight if possible)
Conditioning: For Time (Capped at 35 min):
Run 1200 m, 50 Push-ups, 50 Sit-ups, Run 800m, 40 Push-ups, 40 Sit-ups, Run 400m, 30 Push-ups,
30 Sit-ups, Run 200m, 20 Push-ups, 20 Sit-ups, Run 100m, 10 Push-ups, 10 Sit-ups
DAY 3
Deadlift 70% for 5 x 3 (60-90 sec rest between sets)
Reverse Hypers 3 x 35-50 sec
Conditioning: AMRAP5:
10 Toes to Bar, 10 Single Arm Alternating DB/KB Snatch (55lb/35lb)
Rest 5 minutes, then repeat the above AMRAP5.
Total score is combined reps but compare first AMRAP to second AMRAP.
DAY 5
Jerk from Racks 2RM
Bench Press Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Conditioning: For Time:
1500m Row, 50 Wall Balls (20lb/14lb) to 10' target,
40 Chest to Bar Pull-ups, 30 Box Jumps (24"/20"), 20 Burpees
DAY 6
No Hook and No Feet Snatch 70% for 3 x 3
Back Squat with Belt Set 1: 90% x 1, rest 2 minutes, then 75% x 5
Set 2: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5
Set 3: (add 5 kilos to each weight if possible) 90% x 1,
rest 2 minutes, then 75% x 5+
Deadlift from 6 Inch Blocks 3RM, then -10% for 3
Conditioning: 4 Rounds with 2 min between rounds:
Prowler Pushes for 30 yards at moderate weight (heavier than last week)
200m Walking Lunge Steps
DAY 2
Snatch 73% x 2, 78% x 2, 83% x 2, 88% x 1, 90% for 2 x 1, work
up (allowed 1 miss)
Velocity-Based Bench Press (Alternate 6 x 2 with 60% bar weight + 30% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Conditioning:
Buy in: 5 Muscle Ups
10-8-6-4-2: One Arm Dumbbell Snatch (70lb/55lb, alternating hands) superset with
2-4-6-8-10: Burpees to 45lb Plate
Cash out: 5 Muscle Ups
DAY 3
Deadlift 85% for 7 x 2 (60-90 sec rest between sets), then
workup with singles (stay under 93%)
Reverse Hypers 3 x 40-55 sec
Gymnastics Skill Work: EMOM 12:
Rotate through 3 sets: Pistols x 5 each leg, 25 Double Unders, 30 sec Handstand Hold, 5-7 Ring Dips
Conditioning: Complete as many rounds as possible in 30 minutes
2-4-6-8-10-(keep adding 2 reps each round) and perform 100m Kettbell Carry in between rounds:
Kettlebell Swing, Kettlbell Cleans (alternating hands), Kettlebell Goblet Squats
Use 55lb/35lb kettlebell for all movements
DAY 5
Jerk from Racks 1RM
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Gymnastics Strength Work: EMOM9:
Rotate through 3 sets: Strict Toes to Bar, Strict Pull-ups, Strict Handstand Push-ups
Muscular Imbalance Work: 4 sets:
Side Plank Reach Through x 12 each side, KB Bottom-up Z Press x 10 each side,
KB High Pull x 10 (lower slowly and pull explosively to clavicle)
DAY 6
No Hook and No Feet Snatch 1RM
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 5
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 5
Deadlift from 4 Inch Blocks 1RM
Conditioning: 4 Rounds with 2 min between rounds:
Prowler Pushes for 30 yards at moderate weight (heavier than last week)
200m Walking Lunge Steps
DAY 2
Snatch 70% x 3, 75% x 2, 80% x 2, 85% x 1, 78% x 2, 83% x 1,
88% x 1, 90% x 1
Velocity-Based Bench Press (Alternate 6 x 3 with 50% bar weight + 25% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Skill Work: Take 10 minutes to work on Handstand Holds
Strength Skill Work: 3 Rounds:
Max Effort Handstand Holds (rest 1:1 in between)
Endurance Conditioning: AMRAP15:
10 Chest to Bar Pull-ups, 10 Wall Balls (20lb/14lb) to 10' target
DAY 3
Deadlift (Competition Stance) 80% x 3, 85% x 3, 90% for 2 x 1, 93% for 2 x 1, work up
if feeling good
Elevated Suitcase Deadlifts 3 x 6 each side
Conditioning: For Time:
10 KB Swings (70lb/53lb), 100m Run
DAY 5
Max Effort Clean and Jerk Competition Style Clean and Jerk (3 Attempts): Max
Bench Press Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Gymnastics Strength Work:
10 Rope Climbs (base on skill level of with or without legs)
Muscular Imbalance Work: 2 sets:
Single Arm Farmer Carry x 50m each arm, Side Plank Reach Through x 10 each side, 20 Face Pulls, 20
Band Pull Aparts, 10 Bentover Barbell Rows
Plank Hold: 2 sets of 60 sec
DAY 6
Max Effort Snatch Competition Style Snatch (3 Attempts): Max
Back Squat with Belt Set 1: 93% x 1, rest 2 minutes, then 78% x 4
Set 2: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4
Set 3: (add 5 kilos to each weight if possible) 93% x 1,
rest 2 minutes, then 78% x 4+
Reverse Band Deadlift (Green or Purple 3RM
Bands)
Conditioning: 3 Rounds:
Zercher Carry for 100ft, Overhead KB Waiter Carry for 100 ft each arm
300m Walking Lunge Steps
DAY 2
Snatch 70% x 2, 75% x 2, 80% x 2, 85% x 1, 88% x 1, work up
(allowed 1 miss)
Velocity-Based Bench Press (Alternate 7 x 3 with 55% bar weight + 25% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Skill Work: EMOM8:
Odd: 5-10 Toes to Bar
Even: Handstand Hold x 30 sec
Endurance Conditioning: 5 Rounds for Time:
15 Pull-ups, 30 Walking Lunge Steps, 45 Double Unders
DAY 3
Deadlift (Competition Stance) 85% x 2, 90% x 2, 93% x 2, 95% x 1, work up if feeling
good
Elevated Suitcase Deadlifts 3 x 6 each side
Conditioning: AMRAP25:
500m Row, 20 HR Push-ups, 15 Deadlifts (225lb/155lb),
Single Arm Farmer Carry 50m each side (55lb/44lb)
DAY 5
Max Effort Clean and Jerk Competition Style Clean and Jerk (3 Attempts): Max
Bench Press Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Gymnastics Strength Work: 2 sets:
Max unbroken Push-ups (chest must touch floor but no resting on floor,
full lockout at top must be achieved)
Muscular Imbalance Work: 3 sets:
10 Strict Leg Raises on Bar, Single Arm Farmer Carry x 50m each arm, Side Plank Reach Through x 10
each side, 20 Face Pulls, 20 Band Pull Aparts, 10 Bentover Barbell Rows
Plank Hold: 2 sets of 60 sec
DAY 6
Max Effort Snatch Competition Style Snatch (3 Attempts): Max
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 80% x 4
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 80% x 4+
Reverse Band Deadlift (Green or Purple 1RM
Bands)
Conditioning: 4 Rounds:
2 Rope Climbs (legless if possible), Sled Push for 20 yard with moderate weight
300m Walking Lunge Steps
DAY 2
Snatch Work up to opener for a double
Velocity-Based Bench Press (Alternate 6 x 2 with 60% bar weight + 25% bands (60-90 sec rest
Grip) between sets, bar speed goal of 0.8 m/sec)
Arm Superset Triceps Extensions for 10 reps superset with BB Curls
for 10 reps: 3 sets
Skill Work: EMOM12:
Rotate through 4 sets: 30 Double Unders, 5-10 Toes to Bar, 30 sec Handstand Hold
Endurance Conditioning: For Time:
500m Row, 25 unbroken Wall Balls (20lb/14lb) to 10' target,
100 Sit-ups, 50 HR Push-ups, 25 Wall Balls, 400m Run
DAY 3
Deadlift (Competition Stance) 90% x 2, 93% x 1, work up if feeling good
Conditioning: 8 Rounds as fast as possible, Rest 2 min between rounds:
250m Row, 5 Tire Flips
DAY 5
Max Effort Clean and Jerk Competition Style Clean and Jerk (3 Attempts): Max
Bench Press Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Gymnastics Strength Work: 2 sets:
1 min strict Pull-ups, 1 minute Wall Walks, rest 2 min
Push Jerks 3RM
Muscular Imbalance Work: 2 sets:
Seated DB Rows x 10 (DB in each hand), Weighted Box Step-ups x 10 each leg, Single Arm DB Strict
Press x 10 each arm, Unilateral Suitcase Deadlifts x 10 each side
DAY 6
Max Effort Snatch Competition Style Snatch (3 Attempts): Max
Back Squat with Belt Set 1: 95% x 1, rest 2 minutes, then 85% x 3
Set 2: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Set 3: (add 5 kilos to each weight if possible) 95% x 1,
rest 2 minutes, then 85% x 3
Deadlift from 2 Inch Deficit 1RM
Conditioning: 3 Rounds:
Alternating DB Snatch (55lb/40lb) for 5 each arm, Sled Drags Forwards for 50m (moderate to heavy
weight), Sled Drags Backwards for 50m
400m Walking Lunge Steps
DAY 2
Snatch Work up to Snatch opener
Velocity-Based Bench Press (Alternate 5 x 3 with 70% bar weight (60-90 sec rest between
Grip) sets, bar speed goal of 0.8 m/sec)
Endurance Conditioning: Jerry:
1 mile Run, 2k Row, 1 mile Run
DAY 3
Deadlift (Competition Stance) Work up to opener for 1
Conditioning: AMRAP20:
3 Deadlifts (255lb/165lb), 5 Burpees, 15 Abmat Sit-ups, 100m Sprint
DAY 5
Snatch Max
Clean and Jerk Max
DAY 6
Back Squat Max
Bench Press Max
Deadlift Max
Conditioning: 4 Rounds:
10 Goblet Squats (55lb/35lb), 25 Calorie Row
If you can do these three things, then you can condition all you
want without loss of gains. Here are a few ways that my athletes
stay conditioned:
3-4 sets of 30 sec each exercise with 2-3 minutes between sets
3-4 sets of 30 sec each exercise with 2-3 minutes between sets
Squatting:
Deadlift/Pulling:
Benching: