Week A: Develop and Strengthen Positions

-- DAY 1 -Sn DL + H. Sn (Pos 1 / Hips): (RPE 8.5/1 + 3), (RPE 9/1 + 2) ex: 1 + 3 = 1 Sn DL + 3 H. Sn
Cl DL + H. Cl + J: (RPE 8.5/1 + 2 + 2)
Sn DL + H. Sn Ext (Pos 1) w/ Re-Bend: (RPE 8.5/2 + 2), (RPE 9/1 + 1)
Back Squat: (RPE 9/2) x 2, (RPE 9/4) x 4
Anterior Trunk Strength/Endurance - Based on individual

-- DAY 2 --

Accessory Work - Based on individual, generally bodybuilding type movements

Sn High Pull + H. Sn High Pull (Pos 2/ Mid Thigh / Power Pos) + H. Sn (Pos 2): (RPE 8/1 + 1 + 2), (RPE
8.5/1 + 1 + 1), (RPE 9/1 + 0 + 1)
Cl Ext + H. Cl (Pos 2) + FS + J: (RPE 8.5/1 + 1 + 1 + 2), (RPE 9/1 + 1 + 1 + 1), (RPE 9/1 + 1 + 0 + 1)
Sn Grip BTN Push Press: (RPE 8.5/5) x 1-3

-- DAY 3 --

Accessory Work - Based on individual, generally bodybuilding type movements

Squat: (RPE 9/2) x 1-3, (RPE 9/4) x 3-5 (Load Drop 10-12%), (RPE 8/12-16) (Load Drop 20-25%)
Incline Bench Press: (RPE 9/10) x 1-3
Push Ups (Immediately following last set of Bench): x 65 (Break up into as many sets as necessary)
Sn DL -> Cl DL: (RPE 9/4)
Description: Perform Snatch Grip Deadlifts until RPE 9 for sets of 4. Once form starts breaking down,
immediately switch to Clean Grip Deadlifts until RPE 9 is met with minimal form degradation.
Anterior Trunk Strength/Endurance - Based on individual

-- DAY 4 --

Posterior Trunk Strength/Endurance - Based on individual

Sn Ext + H. Sn (Pos 3 / Knee): (RPE 8.5/1 + 3), (RPE 9/1 + 2)
Cl High Pull + H. Cl (Pos 3 / Knee) + P. Press + J: (RPE 8.5/1 + 2 + 2 + 1), (RPE 9/1 + 2 + 1 + 2), (RPE
9/1 + 1 + 0 + 2)
Cl DL + H. Cl High Pull w/ Re-Bend (Pos 3 / Knee): (RPE 8.5/2 + 2), (RPE 9/1 + 1)
Posterior Trunk Strength/Endurance - Based on individual

-- DAY 5 --

Accessory Work - Based on individual, generally bodybuilding type movements

Sn DL + H. Sn (Pos 1 / Hip)
+ Sn DL + H. Sn (Pos 2 / Mid Thigh / Power Pos))
+ Sn DL + H. Sn (Pos 3 / Knee)
+ Sn DL + H. Sn (Below Knee / Low Hang):
(RPE 9/(1 + 1) + (1 + 1) + (1 + 1) + (1 + 1))
Notes: Treat each position lift as a micro-set in a large complex. Bar can be dropped from overhead
between each position lift.
Cl DL + H. Cl (Pos 1) + J
+ Cl DL + H. Cl (Pos 2) + J
+ Cl DL + H. Cl (Pos 3) + J
+ Cl DL + H. Cl (Below Knee / Low Hang) + J:
(RPE 9/(1 + 1 + 2) + (1 + 1 + 2) + (1 + 1 + 2) + (1 + 1 + 2))
Notes: Treat each position lift as a micro-set in a large complex. Bar can be dropped from overhead
between each position lift.
Squat: (RPE 9/2), (RPE 9/4) (Load Drop 10-12%)
Anterior Trunk Strength/Endurance - Based on individual
Accessory Work - Based on individual, generally bodybuilding type movements

Week B: Develop Speed

-- DAY 1 -High Block Sn (Pos 1/2): (RPE 9/3)
High Block Cl + J: (RPE 9/2 + 2)
High Block Sn Ext w/ Re-Bend: (RPE 9/4)
Back Squat: (RPE 9/2) x 2, (RPE 9/4) x 4
Anterior Trunk Strength/Endurance - Based on individual
Accessory Work - Based on individual, generally bodybuilding type movements
-- DAY 2 --

Mid Block Sn (Pos 2/3): (RPE 9/3)

Mid Block Cl + FS + J: (RPE 9/1 + 1 + 2)
Push Press: (RPE 8.5/5) x 1-3
Accessory Work - Based on individual, generally bodybuilding type movements

-- DAY 3 --

Squat: (RPE 9/2) x 1-3, (RPE 9/4) x 3-5 (Load Drop 10-12%), (RPE 8/12-16) (Load Drop 20-25%)
Bench Press: (RPE 9/5) x 1-3
Bent Over Rows: (RPE 8/12) x 3-5
Sn DL -> Cl DL: (RPE 9/4)
Description: Perform Snatch Grip Deadlifts until RPE 9 for sets of 4. Once form starts breaking down,
immediately switch to Clean Grip Deadlifts until RPE 9 is met with minimal form degradation.
Anterior Trunk Strength/Endurance - Based on individual

-- DAY 4 --

Posterior Trunk Strength/Endurance - Based on individual

Low Block Sn (Knee / Below Knee): (RPE 9/3)
Low Block Cl (Knee / Below Knee) + P. Press + J: (RPE 9/2 + 1 + 1), (RPE 9/2 + 0 + 2)
Low Block Cl High Pull w/ Re-Bend (Knee / Below Knee): (RPE 8.5/4), (RPE 9/2)
Posterior Trunk Strength/Endurance - Based on individual
Accessory Work - Based on individual, generally bodybuilding type movements

-- DAY 5 --

Low Block Sn (Below Knee / Mid-Shin): (RPE 9/2)

Low Block Cl (Below Knee / Mid-Shin) + J: (RPE 9/1 + 2)
Squat: (RPE 9/2), (RPE 9/4) (Load Drop 10-12%)
Anterior Trunk Strength/Endurance - Based on individual
Accessory Work - Based on individual, generally bodybuilding type movements

Week C: Integrating Performance Points

-- DAY 1 -Sn Ext + Sn: (RPE 8.5/1 + 3), (RPE 9/1 + 1), (RPE 9/0 + 1)
Cl High Pull + Cl + J: (RPE 8.5/1 + 2 + 2), (RPE 9/1 + 1 + 2), (RPE 9/0 + 1 + 2)
Sn High Pull w/ Re-Bend (RPE 9/4)
Back Squat: (RPE 9/2) x 2, (RPE 9/4) x 4
Anterior Trunk Strength/Endurance - Based on individual
Accessory Work - Based on individual, generally bodybuilding type movements
-- DAY 2 --

Sn: (RPE 8/3), (RPE 8.5/2), (RPE 9/1) x 2

Cl + FS + J: (RPE 8.5/1 + 1 + 2), (RPE 9/1 + 0 + 2)
Cl Grip BTN Push Press: (RPE 8.5/5) x 1-3
Accessory Work - Based on individual, generally bodybuilding type movements

-- DAY 3 --

Squat: (RPE 9/2) x 1-3, (RPE 9/4) x 3-5 (Load Drop 10-12%), (RPE 8/12-16) (Load Drop 20-25%)
(Weighted) [Ring] Dips: (RPE 9/5) x 5-8
Note 1: Weighted is optional if proficiency in ring dips is low.
Note 2: If rings are not available, or if proficiency in ring dips is low, dip bar/station is the preferred
substitute.
Good Mornings or Weighted Hip/Back Extensions: (RPE 8/8-12) x 3-5
Sn DL -> Cl DL: (RPE 9/4)
Description: Perform Snatch Grip Deadlifts until RPE 9 for sets of 4. Once form starts breaking down,
immediately switch to Clean Grip Deadlifts until RPE 9 is met with minimal form degradation.
Anterior Trunk Strength/Endurance - Based on individual
Posterior Trunk Strength/Endurance - Based on individual

-- DAY 4 --

Sn High Pull + Sn: (RPE 8.5/1 + 3), (RPE 9/1 + 2)

Cl Ext + Cl + P. Press + J: (RPE 8.5/1 + 2 + 1 + 1), (RPE 9/1 + 1 + 0 + 2)
Cl High Pull w/ Re-Bend: (RPE 8.5/4), (RPE 9/2)
Posterior Trunk Strength/Endurance - Based on individual
Accessory Work - Based on individual, generally bodybuilding type movements

-- DAY 5 --

Sn: (RPE 9-9.5/2), (RPE 9-9.5/1)

Cl + J (RPE 9-9.5/1 + 2), (RPE 9-9.5/1 + 1)
Squat: (RPE 9/2), (RPE 9/4) (Load Drop 10-12%)
Anterior Trunk Strength/Endurance - Based on individual
Accessory Work - Based on individual, generally bodybuilding type movements