Tier System

Week 1
Day 1 Day 2 Day 3
Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Bent Rows Push Press
Feet on Bench Pushups Clean Pull Front Squat
Snatch Pull One Leg Squat Bradford Press
Good Mornings Chinups Overhead Squat

Week 2
Day 1 Day 2 Day 3
Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Standing Military Press Jerk
Chinups Hang Clean Pull Front Squat
Snatch Rack Pull Barbell Lunges Feet on Bench Pushups
Romanian Deadlifts Grip 1 2 Board Bench Press Snatch Deadlift

Week 3
Day 1 Day 2 Day 3
Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Grip 1 2 Board Bench Press Push Press
Bent Rows Clean Pull Front Squat
Snatch Pull One Leg Squat Chinups(feet on bench)
Good Mornings Bradford Press Overhead Squat

Week 4
Day 1 Day 2 Day 3
Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Chinups Jerk
Feet on Bench Pushups Hang Clean Pull Front Squat
Snatch Rack Pull Barbell Lunges Grip 1 2 Board Bench Press
Romanian Deadlifts Standing Military Snatch Deadlift

Weak Triceps Program

Week 1
Day 1 Day 2 Day 3
Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Grip 3 Floor Press Push Press
Feet on Bench Pushups Clean Pull Front Squat
Snatch Pull One Leg Squat Bradford Press
Good Mornings Bent Row Clean/FS/PP

Week 2
Day 1 Day 2 Day 3
Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Grip 1 2 Board Bench Press Jerk
Grip 3 Floor Press Hang Clean Pull Front Squat
Snatch Rack Pull Barbell Lunges Standing Military
 Romanian Deadlifts Chinups Snatch Deadlift

Week 3
Day 1 Day 2 Day 3
Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Grip 3 Floor Press Push Press
Feet Elevated Pushups Clean Pull Front Squat
Snatch Pull One Leg Squat Bradford Press
Good Mornings Bent Row Clean/FS/PP

Week 4
Day 1 Day 2 Day 3
Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Grip 1 2 Board Bench Press Jerk
Grip 3 Floor Press Hang Clean Pull Front Squat
Snatch Rack Pull Barbell Lunges Standing Military
Romanian Deadlifts Chinups Snatch Deadlift

Dynamic Emphasis
Week 1&2
Day 1 Day 2 Day 3
Clean (speed) Box Squat(speed) Grip 1 Paused Bench(Speed)
Back Squat(heavy) Grip 3 Bench Press(heavy) Clean(Heavy)
BW Rows Clean Pull Front Squat
Snatch Pull One Leg Squat Standing Military Press
Good Mornings Chinups Snatch Deadlift

Week 3&4
Day 1 Day 2 Day 3
Clean (speed) Box Squat(speed) Grip 1 Paused Bench(Speed)
Back Squat(heavy) Grip 3 Bench Press(heavy) Clean(Heavy)
Chinups Hang Clean Pull Front Squat
Snatch Rack Pull Barbell Lunges BW Rows
Romanian Deadlifts Feet Elevated Pushups Snatch Deadlift

Week 5
Day 1 Day 2 Day 3
Clean (speed) Box Squat(speed) Grip 1 Paused Bench(Speed)
Back Squat(heavy) Grip 3 Bench Press(heavy) Clean(Heavy)
BW Rows Clean Pull Front Squat
Snatch Pull One Leg Squat Chinups
Good Mornings Standing Military Clean/FS/PP
 Exercise Order Sets
Foundation Exercise 6
Major Assistance 5
Major Assistance 4
Major Assistance 3
Major Assistance 2

Weeks Foundation Exercise U/L Foundation Exercise TB Olympic Pulls Box/Bench Squat Push Press/Jerk
1 61,67,73,79,82x6,+5 6x3 73% 85%x5 6x3 50% Heavy but with good form
2 61,67,73,79,85x4,+5 5x3 82% 91%x3 6x3 55% Heavy but with good form
3 67,73,79,85,91x2,+5 3x2 91% 94%x2 6x3 60% Heavy but with good form
4 3xAMRAP 75% 5x3 85% 85%x5 6x3 55% Heavy but with good form
5 61,67,73,79,85x5,+5 4x2 91% 91%x3 6x3 60% Heavy but with good form
6 67,73,79,85,91x3,+5 4x1 94% 94%x2 6x3 65% Heavy but with good form
7 73,79,85,91,97x1,+5 2x1 97% 101%x2 6x3 55% Heavy but with good form
8 3xAMRAP 75% 6x2 73% 85%x3 6x3 50% Heavy but with good form
9 MAX MAX off off off

All other exercises done as heavy as possible for 6-10 reps

BW Exercises AMRAP
Lower Volume
Weeks Foundation Exercise U/L Foundation Exercise TB Olympic Pulls Box/Bench Squat Push Press/Jerk
1 55,61,67,73,79,82x6 5x3 82% 91%x3 6x2 50% Up to 64%x3-4
2 55,61,67,73,79,85x4 4x2 88% 94%x2 6x2 55% Up to 64%x3-4
3 61,67,73,79,85,91x2 3x2 91% 85%x5 6x2 60% Up to 67%x3-4
4 3xAMRAP 75% 5x3 85% 91%x3 6x2 55% Up to 67%x3-4
5 55,61,67,73,79,85x5 4x1 94% 94%x2 6x2 60% Up to 70%x3-4
6 61,67,73,79,85,91x3 4x2 85% 101%x2 6x2 65% Up to 70%x3-4
7 MAX MAX none none none

Dynamic Emphasis
Weeks Box/Bench Squat Dynamic Bench Clean Speed Squat/Bench Heavy Clean Heavy
1 6x2 50% 6x3 55% 4x3 70% 55,61,67,73,79,82x6 5x3 82%
2 6x2 55% 6x3 60% 4x3 76% 55,61,67,73,79,85x4 4x2 88%
3 6x2 60% 6x3 65% 5x2 80% 61,67,73,79,85,91x2 3x2 91%
4 6x2 50% 6x3 55% 4x3 70% 55,61,67,73,79,85x5 5x3 85%
5 6x2 55% 6x3 60% 4x3 76% 61,67,73,79,85,91x3 4x1 94%
6 max max max max max

Exercise Order Sets

Foundation Exercise Speed Table
Major Assistance 6
Major Assistance 4
Major Assistance 3
Major Assistance 2
Total Body Rank
Clean1 Foundation
Hang Clean Pull
Rack Clean Pull
Push Press5
Clean Pull4
Snatch Pull
Snatch Deadlift6

Bilateral Extension Pulling Pushing

Clean Pull Snatch Jerk
Snatch Pull Clean Push Press
Deadlift
Trap Bar Jumps
Jump Squats
Lower Body
Back Squat1 Foundation
Box/Bench Squat3
Front Squat2
Lunge6
BSS4
Romanian Deadlift7
Good Mornings5

In place Bilateral Horizontal Posterior Chain

Front Squat Bulgarian Split Squat Good Morning
Box/Bench Squat Lunge Deadlift

f
Upper Body
Grip 3 Bench1 Foundation
Floor Press 1
Pushups5
BW Rows4
Chinups(feet on bench)2
Grip 1 2 Board Press3

Horizontal Pull Horizontal Push Vertical Pull Vertical Push

BW Rows Board Press Chinups Standing Press
Barbell Row Pushups Bradford Press
Grip 1 Bench

Floor Press 1
Chinups 2
Grip 1 2 Board 3
Bent Row 4
Pushups 5
Standing Military 6
BW Rows 7
Jan 7-Jan 9
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Back Squat 61%x6 67%x6 73%x6 79%x6 82%x6 82%+5lbs. x 6
Bent Over Rows 10 10 10 10 10
Clean Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %
One Leg Squat on Bench 10 each leg 10 each leg 10 each leg
Chinups Failure Failure
Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

Thursday Volume
Dynamic Warmup
Box/Hurdle Jumps 5x5
Maximum
height
10-40 yard sprints starting from 8-12 sprints
stomach, back, or stance

Conditioning/Toughness Pick 1 and

Portion-Long distance cooler drill it
pushes, stairs, calisthenics,
sprints
Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 61%x6 67%x6 73%x6 79%x6 82%x6 82%+5lbs. x 6
Snatch Grip Power Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %
Front Squat (as % of Clean) 61%x6 67%x6 73%x6 79%x6
Standing Military Press 8 8 8
Overhead Squat 10 10
Finisher-Heavy Cooler Pushes As many as they can take

Definitions
Clean Pull Performed just like bottom of Clean. Arms should stay straight to emphasize violent shrug.
One leg Squat on Bench Rear foot is put on bench. Front leg is in lunge position. Perform one leg squat.
Front shin should stay near perpendicular on each rep.
Chinups Put bar in rack at the top position. Put feet on bench and pull chin over bar.
Grip 3 Bench Press Bench Press with the pinkies on the ring.
Snatch Grip Power Pull Set bar in rack right above the knees. Pull up violently and shrug with a snatch grip.
Snatch grip is with middle finger on rings for most athletes.
Overhead Squat Use snatch grip and descend into a full squat position. Add weight when possible.
Front Squat Athletes should use clean grip.
Jan 12-Jan 16
Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Clean 73%x3 79%x3 82%x3 82%x3 82%x3 82%x3 82%x3
Pause or Box Squat 55%x3 55%x3 55%x3 55%x3 55%x3 55%x3
Chinups(feet on bench) Failure Failure Failure Failure
Push Press(% of Clean) 67%x5 73%x5 76%x5
Romanian Deadlifts 82%x10 82%x10 Use Power Clean
Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

Tuesday Volume
Dynamic Warmup
Box/Hurdle Jumps 5x5 Maximum
height
Bags, Agility Ropes, Mat Drills, Pick 2 10-15
Line Drills min each
Conditioning/Toughness Pick 1 and
Portion-Long distance cooler drill it
pushes, stairs, calisthenics,
sprints

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 61%x4 67%x4 73%x4 79%x4 85%x4 85%+5lbs. x 4
Standing Military Press 8 8 8 8
Hang Clean Pull 91%x3 91%x3 91%x3 91%x3
Barbell Lunges 8 each leg 8 each leg 8 each leg
Grip 1 2 Board Bench Press 73%xamrap 73%xamrap
Finisher-Heavy Cooler Pushes As many as they can take

Thursday Volume
Dynamic Warmup
Box/Hurdle Jumps 5 sets of 8
boxes
20 yard Sprints starting from 16 reps
stomach

Conditioning/Toughness Pick 1 and

Portion-Long distance cooler drill it
pushes, stairs, calisthenics,
sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 61%x4 67%x4 73%x4 79%x4 85%x4 85%+5lbs. x 4
Snatch Pull 91%x3 91%x3 91%x3 91%x3 91%x3
Front Squat 67%x4 73%x4 79%x4 82%x4 % of Clean
Feet on Bench Pushups failure failure failure
Snatch Deadlift(% of Clean) 91%x8 97%x8
Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

Definitions
Snatch Pull Performed just like bottom of Clean except using wide grip. Violent Shrug
 Pause or Box Squat Pause below parallel for 2 seconds and explode up.
Push Press Feet are in jump stance. Use legs to get bar overhead. Pause with weight overhead.
Think of as total body movement.
Romanian Deadlifts Bar starts at the waist. Keep back arched and knees slightly bent.
Bend over until the bar is right below the knees and reverse the motion.
Hang Clean Pull Same as clean pull except bar starts from hang position. Lower bar to knees and reverse.
Grip 1 2 Board Bench Press Grip 1=index finger touching the smooth part of the bar. No closer!
Bar is lowered just like a bench press to a 2 board. Pause and explode up.
Partner should hold Board flat on the chest where the bar is supposed to touch.
Snatch Deadlift Use a snatch grip. This is old fashioned deadlift with knees bent and back arched.
Must squat down to get the weight at the bottom position.
Grip 3 Bench Press Ring or pinkie finger on the rings.
Jan 20-23
Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Clean 67%x2 73%x2 82%x2 91%x2 91%x2 91%x2
Pause/Box/Bench Squat 60%x3 60%x3 60%x3 60%x3 60%x3 60%x3
BW Rows Failure Failure Failure Failure
Push Press 55%x3 61%x3 67%x3
Good Mornings 12 12
Finisher-Cooler Pushes As many as they can take

Tuesday-Agility Emphasis Volume

Dynamic Warmup
Bar Hops 5x10 seconds
Agility Ladder 15 min
Conditioning/Toughness Portion- Pick 1 and drill
Long distance cooler pushes, it
stairs, calisthenics, sprints

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 67%x2 73%x2 79%x2 85%x2 91%x2 91%+5lbs. x 2
Grip 1 2 Board Bench Press 67%x5 70%x5 73%x5 76%x5 79%x5
Clean Pull 94%x2 94%x2 94%x2 94%x2 Use Power Clean %
One Leg Squat 10 each leg 10 each leg 10 each leg
Standing Military Press 12 12
Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

Thursday Volume
Dynamic Warmup
Box/Hurdle Jumps 5x5 Maximum
height
10-40 yard sprints starting from 8-12 sprints
stomach, back, or stance
Conditioning/Toughness Portion- Pick 1 and drill
Long distance cooler pushes, it
stairs, calisthenics, sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 67%x2 73%x2 79%x2 85%x2 91%x2 91%+5lbs. x 2
Snatch Power Pull from Rack 94%x2 94%x2 94%x2 94%x2 94%x2
Front Squat(% of Clean) 67%x4 76%x3 82%x3 88%x3
Chinups(feet on bench) Failure Failure Failure
Overhead Squat 10 10
Finisher-Heavy Cooler Pushes As many as they can take
July 13 - 17
Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Clean 85%x3 85%x3 85%x3 85%x3
Pause/Box/Bench Squat 55%x3 55%x3 55%x3 55%x3 55%x3 55%x3
Feet on Bench Pushups Failure Failure Failure Failure
Push Press 55%x3 66%x3 73%x3 73% x 3 use clean %
Romanian Deadlifts 12 12
Core Blaster or KB Swings 12 12 12
Planks 35 sec 35 sec 35 sec

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 75%xFailure 75%xFailure 75%xFailure

Chinups Failure Failure Failure

Hang Clean Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %
Barbell Lunges 10 each leg 10 each leg 10 each leg 10 each leg
Seated Military 10 10 8 8
Core Blaster or KB Swings 12 12 12
Planks 35 sec 35 sec 35 sec

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 75%xFailure 75%xFailure 75%xFailure 75%xFailure
Hang Clean 73%x3 79%x2 82%x1 76%x2 85%x1
Front Squat 67%x4 76%x4 82%x4 85%x4 Use Power Clean %
Grip 1 3 Board Bench Press 70%xfailure 70%xfailure 70%xfailure
Snatch Deadlift 97%x8 100%x8
Core Blaster or KB Swings 12 12 12
Planks -elbow to knee 35 sec 35 sec 35 sec

Definitions
Grip 3 Bench Press Bench Press with the pinkies on the ring.
Grip 1 3 Board Bench Press Grip 1=index finger touching the smooth part of the bar. No closer!
Bar is lowered just like a bench press to a 3 board. Pause and explode up.
Partner should hold Board flat on the chest where the bar is supposed to touch.
Romanian Deadlifts Bar starts at the waist. Keep back arched and knees slightly bent.
Bend over until the bar is right below the knees and reverse the motion.
Snatch Deadlift Use a snatch grip. This is old fashioned deadlift with knees bent and back arched.
Must squat down to get the weight at the bottom position.
Push Press Feet are in jump stance. Use legs to get bar overhead. Pause with weight overhead.
Think of as total body movement.
Front Squat Athletes should use clean grip.
 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Clean 73%x3 79%x3 85%x3 85%x3 85%x3 85%x3 85%x3
Pause/Box/Bench Squat 55%x3 55%x3 55%x3 55%x3 55%x3 55%x3
Feet on Bench Pushups Failure Failure Failure Failure
Push Press 55%x3 66%x3 73%x3
Romanian Deadlifts 12 12
Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

Tuesday-Agility Emphasis Volume

Dynamic Warmup
Box Jumps 5x5 boxes in
row
Agility Ladder 15 min
Conditioning/Toughness Portion-Long Pick 1 and
distance cooler pushes, stairs, drill it
calisthenics, sprints

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 75%xFailure 75%xFailure 75%xFailure
Chinups Failure Failure Failure Failure Failure
Hang Clean Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %
Barbell Lunges 10 each leg 10 each leg 10 each leg
Standing Military 12 12
Finisher-Heavy Cooler Pushes Length of Weight room 4 times with 315, 225, or 185

Thursday Volume
Dynamic Warmup
Broad Jumps 5x3
Maximum
distance
10-40 yard sprints starting from 8-12 sprints
stomach, back, or stance

Conditioning/Toughness Portion-Long Pick 1 and

distance cooler pushes, stairs, drill it
calisthenics, sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 75%xFailure 75%xFailure 75%xFailure
Hang Clean (high catch, no squat) 73%x3 79%x2 82%x1 76%x2 85%x1
Front Squat 67%x4 76%x4 82%x4 85%x4
Grip 1 2 Board Bench Press 70%xfailure 70%xfailure 70%xfailure
Snatch Deadlift 97%x8 100%x8
Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185
Feb 2-6

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Clean 73%x3 82%x2 91%x2 91%x2 91%x2 91%x2
Pause/Box/Bench Squat 60%x2 60%x2 60%x2 60%x2 60%x2 60%x2
Feet on Bench Pushups (add weight)* Failure Failure Failure Failure
Snatch Grip Rack Pull 91%x3 91%x3 91%x3
Bar on Back Good Mornings 12 12
Finisher-Cooler Pushes Heavy

Can add weight with bands, chains or plates

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 61%x5 67%x5 73%x5 79%x5 85%x5 85%+5x5
Bent Rows 8 8 8 8 8
Clean Pull 91%x3 91%x3 91%x3 91%x3 Use Power Clean %
One Leg Squat 10 each leg 10 each leg 10 each leg
Chinups Failure Failure
Finisher-Heavy Tire Flips Heavy

Thursday Volume
Dynamic Warmup
Broad Jumps 5x3 Maximum
distance

10-40 yard sprints starting from stomach, 8-12 sprints

back, or stance
Conditioning/Toughness Portion-Long Pick 1 and
distance cooler pushes, stairs, drill it
calisthenics, sprints
Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 61%x5 67%x5 73%x5 79%x5 85%x5 85%+5x5
Push Press 61%x3 67%x3 67%x3 67%x3 67%x3
Front Squat 67%x4 76%x4 82%x4 88%x4
Bradford Press 20 20 20
Overhead Squat 6 6
Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185
 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Clean 73%x3 82%x1 94%x1 94%x1 94%x1 94%x1
Pause/Box/Bench Squat 67%x2 67%x2 67%x2 67%x2 67%x2 67%x2
Chinups Failure Failure Failure Failure
Snatch Rack Pulls 94%x2 94%x2 94%x2
Romanian Deadlifts 67%x8 73%x8
Cooler Pushes

Tuesday-Agility Emphasis Volume

Dynamic Warmup
Box Jumps 5x5 boxes in
row
Agility Ladder 15 min
Conditioning/Toughness Portion-Long Pick 1 and
distance cooler pushes, stairs, drill it
calisthenics, sprints
Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 67%x3 73%x3 79%x3 85%x3 91%x3 91%x3+5lbs.
Standing Military Press 6 6 6 6 6
Hang Clean Pull 94%x2 94%x2 94%x2 94%x2 Use Power Clean %
Barbell Lunges 10 each leg 10 each leg 10 each leg
Grip 1 2 Board Bench Press 67%xfailure 67%xfailure
Finisher-Tire Flips

Thursday Volume
Dynamic Warmup
Broad Jumps 5x3
Maximum
distance
10-40 yard sprints starting from 8-12 sprints
stomach, back, or stance

Conditioning/Toughness Portion-Long Pick 1 and

distance cooler pushes, stairs, drill it
calisthenics, sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 67%x3 73%x3 79%x3 85%x3 91%x3 91%x3+5lbs.
Jerk 58%x4 64%x4 67%4 73%x2 76%x2
Front Squat 67%x3 76%x3 85%x3 91%x2
Feet on Bench Pushups Failure Failure Failure
Snatch Deadlift 91%x10 94%x10
Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185
Week of 2-23
Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Clean 73%x3 79%x3 82%x3 82%x3 82%x3 82%x3 82%x3
Pause/Box/Bench Squat 50%x2 50%x2 50%x2 50%x2 50%x2 50%x2
Feet on Bench Pushups Failure Failure Failure Failure
Snatch Pull 91% x3 91% x3 91% x3
Good Mornings 8 8
Finisher-Tire Flips 2x8

Tuesday Volume
Dynamic Warmup
Box/Hurdle Jumps 5x5 Maximum
height

Bags, Agility Ropes, Mat Drills, Pick 2 10-15

Line Drills min each
Conditioning/Toughness Pick 1 and
Portion-Long distance cooler drill it
pushes, stairs, calisthenics,
sprints
Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 55%x6 61%x6 67%x6 73%x6 79%x6 82%x6
Grip 3 Floor Press 61%x5 70%x5 70%x5 70%x5
Clean Pull 91%x3 91%x3 91%x3 91%x3
One Leg Squat 8 each leg 8 each leg 8 each leg
Bent Row 8 8
Finisher-Cooler Pushes 5 Trips

Thursday Volume
Dynamic Warmup
Box/Hurdle Jumps 5 sets of 8
boxes
20 yard Sprints starting from 16 reps
stomach
Conditioning/Toughness Pick 1 and
Portion-Long distance cooler drill it
pushes, stairs, calisthenics,
sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 55%x6 61%x6 67%x6 73%x6 79%x6 82%x6
Push Press 55%x3 61%3 61%3 64%3 64%3
Front Squat 61%x6 67%x6 73%x6 79%x6 % of Clean
Bradford Press 20 20
Clean/FS/PP 55%x3 55%x3
Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225
Week of 3/2

Monday Set 1 Set 2 Set 3 Set 4 Set 5

Clean 73%x3 79%x3 88%x2 88%x2 88%x2
Pause/Box/Bench Squat 55%x2 55%x2 55%x2 55%x2 55%x2
Grip 3 Floor Press 64%x10 61%x10 58%x10 55%x10
Snatch Rack Pull 94% x2 94% x2 94% x2
Romanian Deadlifts 61%x8 61%x8
Finisher-Tire Flips 2x8

Tuesday Volume
Dynamic Warmup
Box/Hurdle Jumps 5x5
Maximum
height
Bags, Agility Ropes, Mat Drills, Line Drills Pick 2 10-
15 min
each
Conditioning/Toughness Portion-Long Pick 1 and
distance cooler pushes, stairs, calisthenics, drill it
sprints

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5

Back Squat 55%x4 61%x4 67%x4 73%x4 79%x4
Grip 1 2 Board Bench Press 61%x5 70%x5 70%x5 70%x5
Hang Clean Pull 94%x2 94%x2 94%x2 94%x2
Scissor Jumps 6 each leg 6 each leg 6 each leg Max Height. Control Landing
Chinups failure failure
Finisher-Cooler Pushes 5 Trips 125 lbs.

Thursday Volume
Dynamic Warmup
Box/Hurdle Jumps 5 sets of 8
boxes
10&20 yard Sprints starting from 10 each
stomach/back/stance
Conditioning/Toughness Portion-Long Pick 1 and
distance cooler pushes, stairs, calisthenics, drill it
sprints
Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5

Grip 3 Bench Press 55%x4 61%x4 67%x4 73%x4 79%x4
Jerk 55%x4 61%4 61%4 64%4 64%4
Front Squat 64%x4 70%x4 76%x4 82%x4 % of Clean
Standing Military(DB's for Football players) 10t15 10t15
 Snatch Deadlift 91%x10 94%x10
Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225
 Set 6
88%x2
55%x2

Set 6
85%x4

ht. Control Landing

Set 6
85%x4

% of Clean
Week of 3/9

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Clean 73%x3 79%x3 85%x2 91%x2 91%x2 91%x2
Pause/Box/Bench Squat 60%x2 60%x2 60%x2 60%x2 60%x2 60%x2
Feet Elevated Pushups Failure Failure Failure Failure
Snatch Pull 85% x5 85% x5 85% x5
Good Mornings 10 10
Finisher-Tire Flips 2x8

Tuesday Volume
Dynamic Warmup
Box/Hurdle Jumps 5x5
Maximum
height
Bags, Agility Ropes, Mat Drills, Pick 2 10-
Line Drills 15 min
each
Conditioning/Toughness Portion- Pick 1
Long distance cooler pushes, and drill it
stairs, calisthenics, sprints

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 61%x2 67%x2 73%x2 79%x2 85%x2 91%x2
Grip 3 Floor Press 61%x5 67%x5 73%x5 76%x5
Clean Pull 85% x5 85% x5 85% x5 85% x5
One Leg Squat 10 10 10 Barbell
Bent Row 10 10
Finisher-Cooler Pushes 5 Trips 125 lbs.

Thursday Volume
Dynamic Warmup
Box/Hurdle Jumps 5 sets of
8 boxes
10&20 yard Sprints starting from 10 each
stomach/back/stance
Conditioning/Toughness Portion- Pick 1
Long distance cooler pushes, and drill it
stairs, calisthenics, sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 61%x2 67%x2 73%x2 79%x2 85%x2 91%x2
Push Press 61%x3 64%3 64%3 67%3 67%3
Front Squat 73%x2 79%x2 85%x2 88%x2 % of Clean
Bradford Press 20 20
RDL/Hang pull/Hang Clean/FS/PP 55%x3 55%x3
Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225
 Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Clean 73%x3 85%x3 85%x3 85%x3 85%x3 85%x3
Back Squat 67%x8 75%xfailure 75%xfailure 75%xfailure
Grip 1 2 Board Bench Press 61% x3 73% x3 79% x3 85% x failure
Lunges 10 10 10 Barbell
Chinups failure failure
Finisher-Cooler Pushes 5 Trips 125 lbs.

Thursday Volume
Dynamic Warmup
Box/Hurdle Jumps 5 sets of 8 boxes

10&20 yard Sprints starting from 10 each

stomach/back/stance

Conditioning/Toughness Portion- Pick 1 and drill it

Long distance cooler pushes,
stairs, calisthenics, sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 67%x8 75%xfailure 75%xfailure 75%xfailure
Jerk 61%x2 64%2 64%2 67%2 67%2
Front Squat 67%x6 73%x6 79%x6 82%x6 % of Clean
Standing Military 8 8
Snatch Deadlift 94%x8 100%x6
Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225
 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Clean 73%x3 82%x2 94%x1 94%x1 94%x1 94%x1
Pause/Box/Bench Squat 60%x2 60%x2 60%x2 60%x2 60%x2 60%x2
Feet on Bench Pushups Failure Failure Failure Failure
Snatch Pull 94% x2 94% x2 94% x2
Good Mornings 10 10
Finisher-Tire Flips 2x8

Tuesday Volume
Dynamic Warmup
Box/Hurdle Jumps 5x5
Maximum
height
Bags, Agility Ropes, Mat Drills, Line Pick 2 10-
Drills 15 min
each
Conditioning/Toughness Portion-Long Pick 1
distance cooler pushes, stairs, and drill it
calisthenics, sprints
Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 55%x5 61%x5 67%x5 73%x5 79%x5 85%x5
Grip 3 Floor Press 61%x5 67%x5 73%x3 82%xfailure
Clean Pull 94% x2 94% x2 94% x2 94% x2
One Leg Squat 10 10 10 Barbell
Bent Row 10 10
Finisher-Cooler Pushes 5 Trips 125 lbs.

Thursday Volume
Dynamic Warmup
Box/Hurdle Jumps 5 sets of
8 boxes
10&20 yard Sprints starting from 10 each
stomach/back/stance
Conditioning/Toughness Portion-Long Pick 1
distance cooler pushes, stairs, and drill it
calisthenics, sprints
Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 55%x5 61%x5 67%x5 73%x5 79%x5 85%x5
Push Press 61%x3 67%3 67%3 70%3 70%3
Front Squat 73%x2 79%x2 85%x2 91%x3 % of Clean
Bradford Press 20 20
Clean/FS/PP 55%x3 61%x3
Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225
 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Clean 73%x3 82%x2 91%x1 94%x1 103%x1 if successful,106%x1
Pause/Box/Bench Squat 60%x2 60%x2 60%x2 60%x2 60%x2 60%x2
Grip 3 Floor Press 70%x3 70%x3 Failure 70%x3
Snatch Rack Pull 91% x3 91% x3 91% x3
Romanian Deadlifts 10 10
Finisher-Tire Flips 2x8

Tuesday Volume
Dynamic Warmup
Box/Hurdle Jumps 5x5
Maximum
height
Bags, Agility Ropes, Mat Drills, Pick 2 10-
Line Drills 15 min
each
Conditioning/Toughness Pick 1
Portion-Long distance cooler and drill it
pushes, stairs, calisthenics,
sprints
Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 61%x5 73%x3 85%x2 94%x1 103%x1 if successful,106%x1
Grip 1 2 Board Bench Press 61%x5 67%x5 73%x3 76%x3
Hang Clean Pull 85% x3 85% x3 85% x3 85% x3
Barbell Lunges 10 10 10
Chinups failure failure
Finisher-Cooler Pushes 5 Trips 125 lbs.

Thursday Volume
Dynamic Warmup
Box/Hurdle Jumps 5 sets of
8 boxes
10&20 yard Sprints starting 10 each
from stomach/back/stance
Conditioning/Toughness Pick 1
Portion-Long distance cooler and drill it
pushes, stairs, calisthenics,
sprints
Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 61%x5 73%x3 85%x2 94%x1 103%x1 if successful,106%x1
Push Press 61%x3 70%1 76%1 79%x1 82%x1
Front Squat 73%x2 85%x2 100%x2 106%x2 % of Clean
BW Rows Failure Failure
Snatch Deadlifts on Plates 85%x10 91%x10
Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225