Week 5 Day 4
10 Deadlift @ 65% 1 RM Deadlift 8 Deadlift @ 68-70% 1 RM Deadlift 6 Deadlift @ 70-73% 1 RM Deadlift 6 Deadlift @ 73-75% 1 RM Deadlift 4 Deadlift @ 85% 1 RM Deadlift *If you have a super heavy 1 RM, use low
Week 4 Day 4
7 Snatch Deadlift @ 85% 1 RM Snatch 5 Snatch Deadlift @ 88% 1 RM Snatch 5 Snatch Deadlift @ 90% 1 RM Snatch 5 Snatch Deadlift @ 93% 1 RM Snatch 3 Snatch Deadlift @ 95% 1 RM Snatch *Use straps. 5 Wide Grip Bench
Week 3 Day 2
Front Squat 3 Front Squat @ 68% 1 RM Front Squat 3 Front Squat @ 73% 1 RM Front Squat 3 Front Squat @ 78% 1 RM Front Squat 3 Front Squat @ 83% 1 RM Front Squat 3 Front Squat @ 83-85% 1 RM
Week 1 Day 3
Successory 3 Sets 10 Heavy Alternating Single Arm Kettlebell Swing (5 each arm) 10 Barbell Back Rack Step Up 20 Heavy Kettlebell Side Bend (10 each side) Muscle Clean + Strict Press + Close Grip Overhead Squat 3 Muscle Clean + 3 Strict Press + 3
Week 1 Day 3
Successory 3 Sets 10 Heavy Alternating Single Arm Kettlebell Swing (5 each arm) 10 Barbell Back Rack Step Up 20 Heavy Kettlebell Side Bend (10 each side) Muscle Clean + Strict Press + Close Grip Overhead Squat 3 Muscle Clean + 3 Strict Press + 3
Week 5 Day 3
6 Front Rack Lunge @ 7/10 RPE 6 Front Rack Lunge @ 8/10 RPE 6 Front Rack Lunge @ 9/10 RPE 6 Front Rack Lunge @ 10/10 RPE *10 Heel Elevated Front Squat after each set. 3 Bench Press @ 7/10 RPE 3 Bench Press @
Week 4 Day 1
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 60% 1 RM Snatch 1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 65% 1 RM Snatch 1 Pause Snatch + 1 Slow Snatch Deadlift + 1
Week 3 Day 3
14 Back Rack Reverse Lunge @ 6/10 RPE 12 Back Rack Reverse Lunge @ 7/10 RPE 10 Back Rack Reverse Lunge @ 8/10 RPE 8 Back Rack Reverse Lunge @ 9/10 RPE *10 Single Arm Kettlebell Front Rack Heel Elevated Squats after each set.
Week 1 Day 3
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6.5/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE 10 Front Rack Lunges
Week 12 Day 4
1 Back Squat @ 6/10 RPE 1 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9.5/10 RPE 1 Back Squat @ 10/10
Week 12 Day 4
5 Seated Strict Press @ 6/10 RPE 5 Seated Strict Press @ 6.5/10 RPE 3 Seated Strict Press @ 7/10 RPE 3 Seated Strict Press @ 7.5/10 RPE 1 Seated Strict Press @ 8/10 RPE 1 Seated Strict Press @ 9/10 RPE 1 Seated Strict Press
Week 10 Day 5
3 Snatch Technique Work @ 6/10 RPE 2 Snatch Technique Work @ 6.5/10 RPE 1 Snatch Technique Work @ 7/10 RPE 1 Snatch Technique Work @ 7/10 RPE 1 Snatch Technique Work @ 7/10 RPE 1 Snatch Technique Work @ 7.5/10 RPE 1 Snatch Technique Work
