3 Day Program – Week 1 of 14

Monday
Warm Up
*NO Shoes/Socks through entire warm up*
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 20 reps/arm
B. Squat Sequence, Get Upright! – 1 Round
-position feet straight on each squat rep(toes pointing straight ahead, not turned out); exaggerate toes turned in with heels elevated and/or during support as able
B1. Air Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bent Knee Ankle Rocks (Demo here) – 10 reps + 10 second hold on last rep/side
B3. Bottom Squat Hold w/support (Demo here) – 30 seconds total
B4. Internal Hip Pushes (Demo here) – 10 reps + 10 second hold on last rep/side
B5. Extended Plate Squat w/Elevation into Overhead Stretch (Demo here) – 10 reps with 3 second pause in bottom/rep
B6. Bent Knee Ankle Rocks (Demo here) – 10 reps + 10 second hold on last rep/side
B7. Bottom Squat Hold w/support (Demo here) – 30 seconds total
B8. Internal Hip Pushes (Demo here) – 10 reps + 10 second hold on last rep/side
B9. Extended Plate Squat into Overhead Stretch(no elevation) – 10 reps with 3 second pause in bottom/rep
Work
A. Behind Neck Jerk Grip Strict Press (Demo here) – 3 sets 10 @ by feel
-anything more than the bar counts as a set
-find “relaxed,” quality overhead position and hold 1 second/rep

 

B. Snatch
-percent of best snatch in last 3 months
-on half of warm up reps(below 75%) pause above knee(touching top of knee cap)
B1. 2 sets 2 @ 75%
B2. 3 sets 1 @ 80%

B3. 1 sets 2 @ 75%

C. Back Squat – 1 set 20 @ 55%
-YES that is ONLY 1 set of YES 20 reps
*we will be doing 1 set of 20 in the back squat on 6 separate days through 2 weeks to stimulate the following squat program; 55% is a very light load yes but start here and build up as indicated through the days

EXTRA Credit/Auxiliary
A. 3 rounds
-Reverse Crunches (Demo here) – 10-15 reps controlled tempo
-Plank Hold on Elbows (Demo here)- 30 seconds
Recovery
A. 3 rounds
-Barbell quad smash (Demo here) – 1 minutes/side
-Banded hip opener (extension) (Demo here)- 10 slow reps + 10 second hold/side

Wednesday
Warm Up
*NO Shoes/Socks through entire warm up*
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B. Squat Sequence, Relax Th’Back! – 2 Rounds
-NO shoes/Socks
-position feet straight on each squat rep(toes pointing straight ahead, not turned out); exaggerate toes turned in with heels elevated and/or during support as able
B1. Overhead Mobility Drill (Demo here) – 2 rounds
-1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
B2. Air Squat w/Elevation (Demo here) – 5 reps with 3 second pause in bottom/rep
B3. Hamstring Leg Lifts (Demo here) – 15 reps/side
B4. Bottom Squat Hold w/support (Demo here) – 30 seconds total
B5. Thoracic Wrap – 1-2 minutes
B6. Air Squat(NO elevation) – 5 reps with 3 second pause in bottom/rep
Work
A. Behind Neck Jerk Grip Power Jerk (Demo here) – 5-6 sets 3 @ by feel
-anything more than the bar counts as a set

-find “relaxed,” quality overhead position and hold 1 second/rep

B1. Clean Lift Off (Demo here)- 6 sets 3 @ 80% clean
-straps recommended
-2 second pause at launch position/rep
-alternate between B1 and B2

B2. Clean from Launch (Demo here) – 6 sets 3 @ by feel up to no more than 60% clean

-this is a hang clean from above the knee
-anything more than the bar counts as a set
C. Back Squat – 1 set 20 @ 60%
-YES that is ONLY 1 set of YES 20 reps
*remember we will be doing 1 set of 20 in the back squat now 4 more times after today, 1 more time this week, then 3 more next week; stick to the 60% today and we’ll continue to inch up from here
Auxiliary
A. Chin Ups (Demo here) – 20-30 total reps
-ENSURE full range of motion with controlled tempo, return to and pause for 1 second in full hanging position before initiating each rep
-break up sets as needed(i.e., sets of 5, sets of 3, 1 rep at a time, etc.)

-Scaling Option 1 (Demo here) (Use Chin Up grip)
-Scaling Option 2 (Demo here) (Use Chin Up grip)

B. Russian Kettle Bell Swings (Demo here)- 30 total reps
-NO shoes
-ENSURE entire foot stays grounded, NO drifting to heels/toes lifting
-Elbows locked so not to reinforce “muscled” position/arm bend within lifts

Recovery
A. 3 rounds
-T-spine (global extension) (Demo here) –1 minute
-T-spine internal rotation (Demo here)- 1 minute/side

Friday
Warm Up

*NO Shoes/Socks through entire warm up*
A1. Body Cross (Demo here) – 1 set 15/arm
A2. Windshield Wiper (Demo here) – 1 set 15/arm

B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level

C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats

Work

A. Power Snatch Hip (Demo here) – 6 sets 5 @ by feel up to no more than 60% snatch

 -straps recommended (To find out more about strap use, click here)
 -anything more than the bar counts as a set

B. Front Rack PVC Side Stretch (Demo here) – 5 sets 10 + 10 second hold at end range/arm

-alternate with the warm up sets of C

C. Clean & Jerk
C1. 5 sets 1 @ 75%
-1 rep every minute
-rest 3 minutes after B1, before starting B2
C2. 5 sets 1 @ 80%
-1 rep every 75 seconds
D. Back Squat – 1 set 20 @ 62.5-65%
-YES that is ONLY 1 set of YES 20 reps
*remember we will be doing 1 set of 20 in the back squat now 3 more times after today throughout next week; with the range today of 62.5-65%, go off of how you felt on your last set of 20, as well as how your 1 or 2 warm up sets feel
Auxiliary
A. 3 rounds
-Arch Ups (Demo here) – 15 reps controlled tempo
-GHD Sit Ups (Demo here)- 10 reps
*Scale to regular sit ups, or weighted regular sit ups as needed
Recovery
A. 3 rounds
-Hip capsule: internal rotation (Demo here) – 1 minute/side
-TFL smash (Demo here) – 1 minute/side

EXTRA Credit Day
*To be performed on one of the rest days if a 4 day program is desired, and/or if time permits on any given week

Warm Up
*NO Shoes/Socks through entire warm up*
A1. Front Raise (Demo here) – 1 set 15/arm
A2. Laying Wiper (Demo here) – 1 set 15/arm

B. Basics Circuit – 1 round (Demo found here)
1 Round = 20 reps each as indicated of
-Air Squat with Elevated Heels – 20 reps paused
-Lunge – 20 reps/leg
-Inch Worm into Cobra – 10+10
-Wrist Push Up – 20 reps/wrist
-Cat/Cow – 10+10 with 2 second hold
-Push Up – 20 reps
-Face Down Scorpion – 10+10
-Folded Hollow Rock – 20 reps
-Face Up Scorpion – 10+10
-Sit Up – 20 reps
-Kettle Bell Dead Lift – 20 reps
-Air Squat(NO elevation) – 20 reps
Work
*NO Shoes/Socks through all sets of A1 and A2*
A1. Snatch Pull-Ins (Demo here) – 3 sets 10 @ bar only
-ENSURE entire
-push aggressively and hold against leg for 2 seconds/rep
-alternate with A2
A2. Kettle Bell Farmer’s Carry Single Arm – 3 sets 45 seconds/arm @ by feel
B. Snatch Lift Off (Demo  here) – 4-6 sets 3 @ 80% snatch
-straps recommended
-2 second pause at launch position/rep
C. Behind Neck Snatch Grip Push Press + Overhead Squat – 4-5 sets 5+1 @ by feel
Behind Neck Snatch Grip Push Press demo found here.
Overhead squat with snatch grip demo found here.
-anything more than the bar counts as a set
-find “relaxed,” quality overhead position and hold 1 second/rep

-Overhead Squat Tempo = 5511

Recovery
A. 3 rounds
-Foot smash (Demo here) – 1 minutes/side
-Bent Knee Ankle Rocks (Demo here) – 10 reps/side
B. Walk – 10-30 minutes
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VW 3 Day Program-Refresher Week

Coaching/Athlete Consistency Point – Ensure that each exercise taken from the floor with anything more than the bar, specifically speaking of the ones that are not actually exercises performed from the floor, are taken from the floor as they were an exercise from the floor as to take the extra opportunity to reinforce quality positions(ie, the high hang power snatch + high hang snatch should be looked at as snatch dead lift + high hang power snatch + high hang snatch, etc.)
Monday

Warm Up
A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats
Work
A. Behind Neck Snatch Grip Push Press + Overhead Squat – (3+3)4 sets @ by feel
(Behind Neck Snatch Grip Push Press demo here)
(Overhead Squat demo here)
-anything more than the bar counts as a set
-find “relaxed,” quality overhead position and hold 2 seconds on each push press rep
-Overhead Squat Tempo = 2211(2 sec down-2 sec in squat-1 sec up-1 sec standing)
-Overhead shoulder stretch w/plate(Demo here) – 3 reps + 10 second hold in stretch on last rep/set before each overhead squat set(ENSURE elbows are locked; use banded elbows as needed)
-alternate between A and B
B. Snatch Grip Squat Press (Demo here) – 4 sets 5 @ by feel
-any sets with the bar count as sets; stick with bar or even PVC only if needed
-elevate heels as needed and use progression through sets/weeks
-hold overhead 2 seconds/rep
C. High Hang Power Snatch (Demo here) + High Hang Snatch (Demo here) – 4 sets 2+2 @ by feel up to no more than 50%
-straps recommended (Click here for more info on strap use)
-hold high hang set up position 2 seconds on each rep before performing snatch
D. Power Snatch from Launch + Snatch from Launch (Demo here)
4 sets 2+2 @ by feel up to no more than 50%
-straps recommended (Click here for more info on strap use)
-hold launch set up position 2 seconds on each rep before performing snatch
E. Reverse Snatch Dead Lift (Demo here) – 4 sets 5 @ 50% snatch
-Tempo = 5111(5 seconds from standing to floor, rest as needed at floor, control the lift up, 1 second in relaxed standing position)
-straps recommended
NOTE – “relaxed” standing position=
-Arms/shoulders hanging with elbow pointing out(shoulder internally rotated as much as quality allows)
-Body aligned(NO arch in back, NO chest out, knees locked)
-some can literally relax into this(natural, good postured standing position without bar)

-others need to brace with squeezing glutes and or placing air in stomach vs chest

Extra Credit
F. Snatch Lift Off (Demo here) + Snatch from Launch – 4-6 sets 2 @ 50-70%
-this is basically a snatch with a pause above the knee as shown in demo here

-ensure correct position at above knee before snatching
-straps recommended
Recovery
A: Banded hip opener (extension) (Demo found here)- 3-5 minutes/side
B: Barbell quad smash (Demo found here) – 3-5 minutes/side

Wednesday

Warm Up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat with Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Air Squat with Elevation – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold
B5. Air Squat Full ROM (Demo here) – 10 reps with 3 second pause in bottom/rep
Work
A. Front Squat w/straps (Demo here) – 4 x 5 @ by feel
-anything more than the bar counts as set
-3 second pause in bottom of squat/rep
-can be heavy if quality maintained
-10 PVC Elbow touches before each set (Demo here)
B. Power Clean from Launch + Clean from Launch (Demo here)
5 sets 2+2 @ by feel up to no more than 50%
-hold launch set up position 2 seconds on each rep before performing snatch
C. Reverse Clean Dead Lift (Demo here) – 4 sets 5 @ 50% clean
-Tempo = 5111(5 seconds from standing to floor, rest as needed at floor, control the lift up, 1 second in relaxed standing position)
NOTE – “relaxed” standing position=
-Arms/shoulders hanging with elbow pointing out(shoulder internally rotated as much as quality allows)
-Body aligned(NO arch in back, NO chest out, knees locked)
-some can literally relax into this(natural, good postured standing position without bar)

-others need to brace with squeezing glutes and or placing air in stomach vs chest

D. Clean Lift Off (Demo here) + Clean from Launch – 4-6 sets 2 @ 50-70%
-this is basically a snatch with a pause above the knee
-ensure correct position at above knee before snatching

Extra Credit
E. Frankenstein Front Squat (Demo here) – 4 x 3 @ by feel
-anything more than the bar counts as set
-3 second pause in bottom of squat/rep
-can be heavy if quality maintained

Recovery

A: T-spine (global extension) (Demo found here) – 3-5 minutes/side
B: T-spine internal rotation (Demo found here)- 3-5 minutes/side

Friday
Warm Up
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
B2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
B3. Overhead Mobility Drill – 1 round
B4. ARE Squats – 1 round
B5. Overhead Mobility Drill – 1 round
Work
A. Behind Neck Jerk Grip Strict Press + Overhead Squat 6 x 3+3 @ by feel
-any sets with an empty bar will count as working sets
-3 second pause in the bottom of squat/rep
-if unable to do jerk grip overhead squat, step 1 is to elevate heels, then widen hands if still needed…aim to progress hands in elevation down as the sets go
-Overhead shoulder stretch w/plate(Demo here) – 3 reps + 10 second hold in stretch on last rep/set before each overhead squat set(ENSURE elbows are locked; use banded elbows as needed)
-alternate between A and B
B. Snatch Grip Squat Press (Demo here) – 6 sets 3 @ by feel
-any sets with the bar count as sets; stick with bar or even PVC only if needed
-elevate heels as needed and use progression through sets/weeks
-hold overhead 2 seconds/rep

C. Push Press w/pause in Dip (Demo here) – 4 x 3 @ by feel
-demo video shows exercise with “PEZ” jerk technique(notice head movement,) so whether you use that technique or not, the exercise is the same with or without the head movement
-anything more than bar counts as set
-pause for 2 seconds in bottom of dip; ensure dip is straight(shoulders directly over hips/back perfectly upright with NO arch in back; knees should be forward and out)
-10 wall dips (Demo here) before each set; ensure shoulders, butt, and heels are against the wall and maintain through the dip; FEEL what the whole body does to dip perfectly straight

D. Split Jerk w/pause 2 Position pause + Split Jerk (Demo here) – 4-6 sets 1+1 @ by feel up to no more than 70%
-pause position=2 second hold in bottom of dip + 2 second hold in split position
Extra Credit
A. Snatch – 4-6 x 2 @ 60-80%
-pause above knee on 1st rep of each warm up set(anything less than 60%) to stimulate/reinforce the position
-High Hang Power Snatch – 5 @ bar before each set, including warm ups(ensure landing is consistent and in line; if jumping forward in this drill and/or regular snatches, then perform this drill with no “jump” meaning do not let your feet leave the floor, though you can extend up onto toes)
Recovery

A: Hip capsule: internal rotation (Demo found here) – 3-5 minutes/side
B: TFL smash (Demo found here) – 3-5 minutes/side

Recovery Week

Monday

Warm Up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat with Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Air Squat with Elevation – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold
B5. Air Squat Full ROM (Demo here) – 10 reps with 3 second pause in bottom/rep
Work
A. Behind Neck Jerk Grip Strict Press (Demo here) – 4 sets 10 @ by feel
-anything more than the bar counts as a set
-alternate between B and C every 2.5 minutes(4 total press sets and 3 working squat sets; you will start and end with press)
B. Back Squat – 3 sets 10 @ 50-60%
Recovery

A: Gut smash(Demo found here) – 5 minutes
B: Foot smash (Demo found here) – 3-5 minutes/side

Wednesday
Warm Up
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
B2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
B3. Overhead Mobility Drill – 1 round
B4. ARE Squats – 1 round
B5. Overhead Mobility Drill – 1 round
Work
A. Snatch Grip Squat Press (Demo here) – 6 sets 3 @ by feel
-hold overhead 2 seconds/rep
-alternate between A and B
B. High Hang Snatch (Demo here)
-straps recommended to allow for greatest focus through each rep
B1. 3 sets 5 @ by feel up to no more than 50% snatch
B2. 3 sets 3 @ by feel up to no more than 70% snatch
C. Clean Grip RDL – 5 sets 5 @ by feel
-anything more than the bar counts as a set
-down to as low as possible(floor) without back breaking/shins angling forward
-straps recommended
Recovery
A: Banded hip opener (extension) (Demo found here)- 3-5 minutes/side
B: Barbell quad smash (Demo found here) – 3-5 minutes/side
Friday
Warm Up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat with Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Air Squat with Elevation – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold
B5. Air Squat Full ROM (Demo here) – 10 reps with 3 second pause in bottom/rep
Work
A. Front Squat – 6-8 sets 3 @ by feel up to no more than 70%
-anything more than the bar counts as a set
-5 second pause in the bottom/rep
B. Split Jerk w/pause 2 Position pause + Split Jerk (Demo here) – 3-5 sets 1+1 @ 60-70%
-pause position=2 second hold in bottom of dip + 2 second hold in split position
-5 Wall Dips (Demo here) before each set starting with warm ups
C. Clean Pull Under + Jerk
-anything more than the bar counts as a set
C1. 3 sets 5+1 @ by feel
C2. 3 sets 3+1 @ by feel

Recovery

A: T-spine (global extension) (Demo found here) – 3-5 minutes/side
B: T-spine internal rotation (Demo found here)- 3-5 minutes/side

3 Day-Week 14 of 14

BE SURE to click here to see our weightlifting competition recommendations. Topics covered will include fueling up, counting attempts, choosing starting weights and competition attempts, snatch and C&J warm ups, and FOCUS!

Monday

Warm Up
A1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
A2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
A3. Overhead Mobility Drill – 1 round
A4. ARE Squats – 1 round
A5. Overhead Mobility Drill – 1 round
Work
A. Snatch – 5 sets 1 @ 80%
-Yes ONLY 5 reps here today!
-1 rep every 60 seconds
B. Back Squat
B1. 1 x 5 @ 90% of this competition’s C&J goal
B2. 2-4 sets x 5 @ 90-105% of this competition’s C&J goal
-2 to 4 sets here, as well as the percentages are a big range so you really have to read your body here to give it what it needs. If you are feeling tired and the weights feeling a little heavier than you think they should then stay on the lower end of the ranges and use these squats more for recovery for the competition. If you and the weights are feeling good then push it as able up to as much as the high end of the ranges and use as stimulation for the competition.
C. Clean and Jerk – 3 sets 2 @ 60%

Recovery

A. 3 rounds
-Barbell quad smash (Demo here) – 1 minutes/side
-Banded hip opener (extension) (Demo here)- 10 slow reps + 10 second hold/side

Tuesday

 Recovery Homework
3 Rounds
-T-spine (global extension) (Demo here) – 1 minute
-Pec smash (lacrosse ball) (Demo here) – 1 minutes/side

Wednesday or Thursday

Warm Up
A. Shoulder Remedials
A1. Body Cross (Demo here) – 1 set x 15/arm
A2. Windshield Wiper (Demo here) – 1 set x 15/arm
B. Basics Circuit (Demo here) – 1 round
1 Round = 20 reps each as indicated of
-Air Squat with Elevated Heels – 20 reps paused
-Lunge – 20 reps/leg
-Inch Worm into Cobra – 10+10
-Wrist Push Up – 20 reps/wrist
-Cat/Cow – 10+10 with 2 second hold
-Push Up – 20 reps
-Face Down Scorpion – 10+10
-Folded Hollow Rock – 20 reps
-Face Up Scorpion – 10+10
-Sit Up – 20 reps
-Kettle Bell Dead Lift – 20 reps
-Air Squat(NO elevation) – 20 reps
Work
A. Snatch – 3 sets 2 @ 60%
B. Clean Dead Lift – 3 sets 3 @ 85% best clean
-Tempo 3313(3 seconds down, rest weight on floor and reset for 3 seconds, stand with control, find relaxed standing position and hold 3 seconds)
-straps recommended (Demo here)
NOTE – “relaxed” standing position=
-Arms/shoulders hanging with elbow pointing out(shoulder internally rotated as much as quality allows)
-Body aligned(NO arch in back, NO chest out, knees locked)
-some can literally relax into this(natural, good postured standing position without bar)

-others need to brace with squeezing glutes and or placing air in stomach vs chest

C. Clean Pull Under + Split Jerk – 5 sets 3+1 @ by feel up to no more than 50% best C&J
-SEE description on demo video
-anything more than the bar counts as a set

-conservative load to maintain clean pull under standards(no lean over or dip to initiate)

Extra Credit
D. Jerk Dip(Demo here) – 5 sets 2 @ 80-110% Jerk
-Tempo = 2 second descent + 2 second hold in bottom of dip/rep
-Hold 10 seconds in standing position on last rep/set(NOT in bottom of dip)

Recovery
A. 3 rounds
-Hip capsule: internal rotation (Demo here) – 1 minute/side
-TFL smash (Demo here) – 1 minute/side

Wednesday or Thursday-Complete Rest

Friday

Recovery Homework
A. 3 rounds
-Foot smash (Demo here) – 1 minutes/side
-Bent Knee Ankle Rocks (Demo here) – 10 reps/side
-Gut smash (Demo here) – 1 minute

Saturday(Competition/Test Day)

Warm Up

A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm
B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats
Competition/Test
A. Snatch – Find 1 Rep Max
B. Clean and Jerk – Find 1 Rep Max

3 Day-Week 13 of 14

Monday
Warm Up
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
B2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
B3. Overhead Mobility Drill – 1 round
B4. ARE Squats – 1 round
B5. Overhead Mobility Drill – 1 round

Work

A. Back Squat w/pause – 3 sets 5 @ 70% best clean ONLY
-3 second pause in bottom of squat/rep
B. Snatch
-on half of your warm up reps(anything below 70%) pause above knee
-percentages dependent on how you are feeling, if feeling good then progress up to the 90% but it is more than ok to stay at the 80%
-rest 3 minutes between sets
B1. 1 set 1 @ 80%
B2. 1 set 1 @ 70%
B3. 1 set 1 @ 80-85%
B4. 1 set 1 @ 70%
B5. 1 set 1 @ 80-90%

C. C&J – 3 sets 2 @ 70-80%
-on half of your warm up reps(anything below 70%) pause in bottom of dip of jerk

Recovery
A. 3 rounds
-Bone saw (Demo here) – 1 minute/side
-Quad pancake (Demo here) – 1 minute/side
Tuesday
Recovery Homework
A. 3 rounds
-T-spine (global extension) (Demo here) – 1 minute
-Pec smash (lacrosse ball) (Demo here) – 1 minute/side

Wednesday
Warm Up
A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level

C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats

Work
A. Snatch
-on half of your warm up reps(anything below 75%) pause above knee
-this is dependent on how you are feeling, if feeling good and moving and making consistently then you can go up to as much as the 99%(DO NOT take the PR if it is there…PATIENCE), if a little tired then don’t force the 99%, stick to the lower end of the range no problem….PATIENCE!
A1. 5-7 total reps @ 85-99% best in this CURRENT cycle
-BEST in CURRENT cycle is very important here whether it was your best of all time or not
A2. 5 sets 1 @ 85% of heaviest weight used in A1
-1 rep every minute on the minute

B. C&J
-on half of your warm up reps(anything below 75%) pause above knee
-this is dependent on how you are feeling, if feeling good and moving and making consistently then you can go up to as much as the 97%(DO NOT take the PR if it is there…PATIENCE), if a little tired then don’t force the 97%, stick to the lower end of the range no problem….PATIENCE!
B1. 5 total reps @ 85-97% best in this CURRENT cycle
-BEST in CURRENT cycle is very important here whether it was your best of all time or not
B2. 1 set 1 @ 70% of heaviest weight used in B1
B3. 1 set 1 @ 90% of heaviest weight used in B1
B4. 1 set 1 @ 70% of heaviest weight used in B1
B5. 1 set 1 @ 70% of heaviest weight used in B1
-rest 3 minutes between sets B2-B5

C. Front Squat
C1. 2 sets 2-3 reps @ 100-110% best clean in CURRENT cycle
C2. 1 set 3 @ 90% best clean in CURRENT cycle

Recovery
A. 3 rounds
-Barbell adductor smash (Demo here) – 1 minute/side
-Barbell Hamstring Smash (Demo here) – 1 minute/side

Thursday – Complete Rest

Friday
Warm Up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Plate Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold

B5. Plate Squat Full ROM(NO elevation) – 10 reps with 3 second pause in bottom/rep

Work
A. Behind Neck Jerk Grip Strict Press – Build to 3 rep max
-be sure to find and hold quality overhead position each rep

B1. Front Rack PVC Stretch (Demo here) – 5 sets 5 reps + 10 second hold at end range/side

B2. Clean Pull Under (Demo here) – 5 sets 2 @ by feel
-anything more than the bar counts as a set

C. Snatch Dead Lift (Demo here) – 3 sets 3 @ 75% best snatch
-Tempo = 5222(5 sec down, 2 sec on ground, 2 sec up, 2 sec relaxed in standing)
-straps recommended

Recovery
A. 3 rounds

-Anterior shoulder smash (barbell) (Demo here) – 1 minute/side

-Tricep smash (barbell) (Demo here) – 1 minute/side
Saturday
Recovery Homework
A. 3 rounds

-Gut smash (Demo here) – 1 minute

-Hip capsule (external rotation) (Demo here) – 1 minute/side

3 Day-Week 12 of 14

Monday
Warm Up
A. Shoulder Remedials
A1. Front Raise (Demo here) – 1 set x 15/arm
A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level

C. Barbell Mobility Complex (Demo here) – 1 round
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats

Work

A. Behind Neck Split Jerk (Demo here) – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.
B. Front 1/4 Squat w/Straps + Hold (Demo here) – 4 sets 5+10 second hold @ 100-110% best C&J
-perform all 5 front 1/4 squats, then hold for the indicated 10 seconds in standing position after last rep/set(NOT in down position)
C. Snatch Pull Under (Demo here) – 4-6 sets 3 @ by feel
-anything more than the bar counts as a set
-straps recommended
D. Snatch Dead Lift from Block INTO Shrug/Heel Lift(Demo here) – 4 sets 5 @ 90% snatch
-!!!!SEE/READ video description at provided link above
-Shrug/Heel lift should be simultaneous and controlled and held briefly up top/rep; if you are struggling with quality(timing/coordintion/keeping arms straight throughout/position/etc.) then go back to the “+” or just the “dead lift” portion as neededo for now
-set up with bar touching top of knee cap
-Tempo = (3 seconds down, 3 seconds weight resting on boxes, control the lift up, hold 1 second in standing position, then shrug/heel lift, then hold again in standing 1 second)
-straps recommended
D. Back Squat w/pause – 1 set 5 @ 90% clean
-3 second pause in bottom of squat/rep
-YES that’s 1 set only
Recovery
A. 3 rounds
-Barbell quad smash (Demo here) – 1 minutes/side
-Banded hip opener (extension) (Demo here)- 10 slow reps + 10 second hold/side
Tuesday
Recovery Homework
A. 3 rounds
-T-spine (global extension) (Demo here) –1 minute
-T-spine internal rotation (Demo here)- 1 minute/side
Wednesday
Warm Up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Plate Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold

B5. Plate Squat Full ROM(NO elevation) – 10 reps with 3 second pause in bottom/rep

Work
A. Snatch – 5-10 total reps @ 75-85%
-on half of your warm up reps(anything below 75%) pause above knee
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. C&J – 5-10 total reps @ 75-85%
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

C. Clean Lift Off (Demo here) – 3 sets 2-3 reps @ 100-115% best clean
-SEE/READ description on videos for necessary understanding of purpose and expectations of both exercises/combo
-straps recommended
-pause 1 second above knee/Clean Lift Off rep(ensure you pause position is touching top of knee cap with entire foot grounded(NO heels)

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

Recovery
A. 3 rounds
-Hip capsule: internal rotation (Demo here) – 1 minute/side
-TFL smash (Demo here) – 1 minute/side

Thursday – Complete Rest

Friday
Warm Up
A. Shoulder Remedials
A1. Body Cross (Demo here) – 1 set x 15/arm
A2. Windshield Wiper (Demo here) – 1 set x 15/arm
B. Basics Circuit (NO Shoes) (Demo here) – 1 round
1 Round = 20 reps each as indicated of
-Air Squat with Elevated Heels – 20 reps paused
-Lunge – 20 reps/leg
-Inch Worm into Cobra – 10+10
-Wrist Push Up – 20 reps/wrist
-Cat/Cow – 10+10 with 2 second hold
-Push Up – 20 reps
-Face Down Scorpion – 10+10
-Folded Hollow Rock – 20 reps
-Face Up Scorpion – 10+10
-Sit Up – 20 reps
-Kettle Bell Dead Lift – 20 reps
-Air Squat(NO elevation) – 20 reps
Work
A. Snatch – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause above knee
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.
B. Snatch Dead Lift (Demo here) – 3 sets 1-2 reps @ 100-110% best snatch
-straps recommended

C. C&J – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

Recovery
A. 3 rounds
-Trap smash (lacrosse ball) (Demo here) – 1 minute/side
-First rib (Demo here) – 10 passthroughs
Saturday
Recovery Homework
A. 3 rounds
-Foot smash (Demo here) – 1 minutes/side
-Bent Knee Ankle Rocks (Demo here) – 10 reps/side

3 Day-Week 11 of 14

Monday
Warm Up
A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each
A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps
A3. Wrist Push Ups(Version 1) (Demo here) – 15 reps/arm
B. Squat Sequence(NO shoes)
B1. Air Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B2. Bottom Squat Hold w/support (Demo here) – 30 second hold
B3. Plate Squat w/Elevation (Demo here) – 10 reps with 3 second pause in bottom/rep
B4. Bottom Squat Hold w/support – 30 second hold

B5. Plate Squat Full ROM(NO elevation) – 10 reps with 3 second pause in bottom/rep

Work

A. Snatch – 5-10 total reps @ 75-85%
-on half of your warm up reps(anything below 75%) pause above knee
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

B. C&J – 5-10 total reps @ 75-85%
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

C. Clean Lift Off (Demo here) – 3 sets 2-3 reps @ 100-110% best clean
-SEE/READ description on videos for necessary understanding of purpose and expectations of both exercises/combo
-straps recommended
-pause 1 second above knee/Clean Lift Off rep(ensure you pause position is touching top of knee cap with entire foot grounded(NO heels)

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

Recovery
A. 3 rounds
-Foot smash (Demo here) – 1 minutes/side
-Bent Knee Ankle Rocks (Demo here) – 10 reps/side
Tuesday
Recovery Homework
A. 3 rounds
-Barbell quad smash (Demo here) – 1 minutes/side
-Quad Stretch (Demo here) – 5 reps/side
Wednesday
Warm Up
A. Shoulder Remedials
A1. Body Cross (Demo here) – 1 set x 15/arm
A2. Windshield Wiper (Demo here) – 1 set x 15/arm
B. Basics Circuit (NO Shoes) (Demo here) – 1 round
1 Round = 20 reps each as indicated of
-Air Squat with Elevated Heels – 20 reps paused
-Lunge – 20 reps/leg
-Inch Worm into Cobra – 10+10
-Wrist Push Up – 20 reps/wrist
-Cat/Cow – 10+10 with 2 second hold
-Push Up – 20 reps
-Face Down Scorpion – 10+10
-Folded Hollow Rock – 20 reps
-Face Up Scorpion – 10+10
-Sit Up – 20 reps
-Kettle Bell Dead Lift – 20 reps
-Air Squat(NO elevation) – 20 reps
Work
A. Snatch + Snatch from Launch – 3 sets 1+1 @ 60-75% snatch
-Snatch from Launch demo here
-use straps; 1 snatch from floor, then 1 snatch from launch without setting bar down between reps

B. Clean Pull Under (Demo here) – 4 sets 5 @ by feel
-anything more than the bar counts as a set

B. Snatch Dead Lift (Demo here) – 3 sets 2 @ 90-110% best snatch
-straps recommended

D. Front Squat – 5 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

Recovery
A. 3 rounds
-Lat Rolling (Demo here) – 1 minutes/side
-Floor Pec Stretch (Demo here) – 10 reps/side

Thursday – Complete Rest

Friday
Warm Up
A1. Theraband Warm Up(Part 2) (Demo here) – 10 reps each
A2. Wrists-Ups and Downs (Demo here) – 15 reps each arm, each exercise
B1. Overhead Mobility Drill (Demo here) – 1 round
1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip
-See video description for more detail
B2. ARE Squats (Demo here) – 1 round
1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
B3. Overhead Mobility Drill – 1 round
B4. ARE Squats – 1 round
B5. Overhead Mobility Drill – 1 round
Work
A. Snatch – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause above knee
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.
B. Snatch Dead Lift (Demo here) – 3 sets 1-2 reps @ 100-110% best snatch
-straps recommended

C. C&J – 5-10 total reps @ 85% and above
-on half of your warm up reps(anything below 75%) pause in bottom of dip of jerk
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

D. Front Squat – 5-10 total reps @ 85% and above
-done as doubles, singles, clusters(ie, 1 rep every minute)
-this is dependent on how you are feeling, if feeling good then push for heavy doubles, if a little tired then do 1 rep at a time with sufficient rest between sets, etc.

Recovery
A. 3 rounds
-Barbell Hamstring Smash (Demo here) – 1 minutes/side
-Bent Knee Ankle Stretch (Demo here) – 30 seconds/side
Saturday
Recovery Homework
A. 3 rounds
-Gut smash(Demo here) – 1 minute/side
-Banded hip opener (extension) (Demo here)- 1 minute/side