Week 5 Day 3
6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light - Controlled reps) 6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light - Controlled reps) 6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light
Week 4 Day 3
10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10
Week 2 Day 4
3 Power Snatch @ 60% 1 RM Power Snatch 3 Power Snatch @ 65% 1 RM Power Snatch 2 Power Snatch @ 70% 1 RM Power Snatch 2 Power Snatch @ 73% 1 RM Power Snatch 2 Power Snatch @ 73-75% 1 RM Power
One day of lifting
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE 10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7.5/10 RPE 10 Front Rack Lunges
Transition Week Day 2
5 Shoulder Press @ 55% 1 RM Shoulder Press 5 Shoulder Press @ 60% 1 RM Shoulder Press 4 Shoulder Press @ 65% 1 RM Shoulder Press 3 Shoulder Press @ 70% 1 RM Shoulder Press 3 Shoulder Press @ 70% 1 RM Shoulder
Week 12 Day 1
EMOM for 10 minutes perform 1 Snatch Balance. Build to a heavy single for the day 10x2 @87% 1RM Back Squat MAX OUT!!! 1RM Front Squat
Week 11 Day 4
2 Dip + 1 Split Jerk @ 7/10 RPE 2 Dip + 1 Split Jerk @ 7.5/10 RPE 2 Dip + 1 Split Jerk @ 8/10 RPE 1 Dip + 1 Split Jerk @ 8.5/10 RPE 1 Dip + 1 Split Jerk @ 9/10
Week 10 Day 4
1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 6.5/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN @ 7.5/10 RPE 1 Dip + 1 Jerk + 1 BTN Dip +
W8D2
3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE 3 Slow Motion Dip and Drive into Tall Jerk + 3 Jerk Balance @ 6/10 RPE 3 Slow Motion Dip and Drive into Tall Jerk +
Week 8 Day 5
1 Snatch @ 70-75% 1 RM Snatch 1 Snatch @ 70-75% 1 RM Snatch 1 Snatch @ 70-75% 1 RM Snatch 1 Clean and Jerk @ 70-75% 1 RM Clean and Jerk 1 Clean and Jerk @ 70-75% 1 RM Clean and Jerk 1 Clean
Week 7 Day 3
3 Muscle Clean + 1 Slow Motion Dip + 3 Jerk Balance @ 6.5/10 RPE 3 Muscle Clean + 1 Slow Motion Dip + 3 Jerk Balance @ 6.5/10 RPE 3 Muscle Clean + 1 Slow Motion Dip + 3 Jerk Balance
Week 6 Day 4
3 Push Press + 3 Push Jerk + 3 Jerk @ 6/10 RPE 1 Push Press + 2 Push Jerk + 2 Jerk @ 6.5/10 RPE 1 Push Press + 1 Push Jerk + 1 Jerk @ 7/10 RPE 1 Push Press +
