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#SQUATEVERYDAY
A COMPREHENSIVE APPROACH
TO HIGH FREQUENCY TRAINING
TABLE OF CONTENTS
THE BEGINNINGS
THE RESULTS
THE CORE
#SQUATEVERYDAY WEIGHTLIFTING
#SQUATEVERYDAY POWERLIFTING
#SQUATEVERYDAY BODYBUILDING
#SQUATEVERYDAY SUPER TOTAL
THE MOVEMENT
APPENDIX A: CARDIO, GPP, HIIT
APPENDIX B: MOBILITY EXERCISES
Cory’s family story was much like my own, and all I can
say is that I felt connected. It takes a lot for me to trust
someone with my training or programming, but he had
earned my confidence. I trusted him, so I decided to give
the #SquatEveryDay concept a try.
Cory put his own spin on the program using the Conjugate
Method from Westside Barbell. Conjugate is simply a fancy
word for change. The body will sometimes plateau when
an athlete performs the same movement everyday. If you
slightly vary that same movement, then it is perceived as a
new movement - forcing the body to get stronger and adapt
to the new stimulus.
Cory is a Louie Simmons fan just like me, and he has used
the Westside Methods to hit some respectable numbers in
the powerlifting world. Cory has used pauses, bands, chains,
and even specialty bars to vary the lifts. I love this concept
and have used it myself for years and years.
From just the back squat and front squat you can get
34 variations from the pauses and the two different rep
schemes. This doesn’t even take into consideration the
volume manipulations that one can form from varying the
down sets.
MULTIPLE PURPOSES
I have used #SquatEveryDay to formulate programs
for Olympic weightlifting, powerlifting, and a powerlifting/
weightlifting combo that I used to prepare for a recent super
total meet. Super total simply means the competition of the
snatch, clean and jerk, squat, press, and deadlift.
You can use a lacrosse ball and foam roller until you are
blue in the face. You can put on strength wraps so tight
that the skin rips. However, nothing works better than using
heavy weights to get you into position. If you can’t catch
a snatch in the perfect stabilized bottom position, then
perform overhead squats every day. If you can’t catch a
clean in the bottom position, then you should perform the
front squat every day.
The same person will tell me that they need to get mobile
before performing the overhead squat. My question is
always the same, “How do you plan on being able to perform
an overhead squat without performing an overhead squat?”
It just won’t happen, guys and gals!
DAY 2
Front Squat Paused 3 sec with belt 1RM
Clean and Jerk Start at 70% - 8 sets x 1 rep - working
up heavy but no misses
Snatch Pulls Start at 95% - 3 sets x 3 reps with 6 sec
eccentric - working up
Core Muscular Imbalance 1
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 3 reps not paused
Jerk from Block - Paused 3 1RM, then -20% for 2 sets x 2 reps
Sec in Dip and Catch
Bench Press - Pause All Reps Start at 60% - 8 sets x 3 reps - working
up heavy but no misses
Deadlift EMOMs - Paused 2 Start at 70% - 6 sets of 1 rep - working
Sec, 2 Inches off Floor up but not past 90%
Upper Muscular Imbalance 2
DAY 4
Warm Up with OH Squat Work up to 70% - 3 reps with 1st rep
Variations paused 5 sec
Front Squat No pause with belt 1RM
Snatch Max Effort Snatch to Hang Snatch 1RM, then -10%
for 1 down set
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
Clean and Jerk Max Effort Clean, 2 Front Squats, and Jerk 1RM,
then -15% for 1 down set
Clean Pulls Start at 95% - 3 sets x 3 reps - working up
Core Muscular Imbalance 2
DAY 6
OH Squat Variation Max Effort 5 sec pause - 1RM, then -20% for 3
reps not paused
Bench Max Effort 3-Board 3RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused
Deadlift Max Effort 5RM from blocks with bar at knees
RDLs 3 sets x 8 reps
Lower Muscular Imbalance
Walking Lunges 400m - bodyweight only
OPTIONAL DAY 7
Thruster or Cluster 3RM, then -15% for 3 reps
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
EXPLAINING THE CORE TEMPLATE
MY PERSONAL STRATEGY
Let’s take a look at a few of the exercises in my personal plan:
DEADLIFTS
I am performing deadlifts twice per week. Although I’m
competing in the deadlift in super total meets, I am only
going to perform it twice per week because the deadlift is
rough on the lower back. I need to spare the lower back as
much as possible because four of the five lifts that I am
competing in rely on the lower back. Plus my deadlift gets
stronger as my squat increases, so I don’t really have to train
it as much.
OVERHEAD SQUATS
Overhead squat variations are trained three times per
week. My overhead stability is extremely poor due to a mild
cervical fracture that I experienced in 2007. The radial nerve
on my left side was damaged. The increased volume of
overhead work has strengthened that position and increased
the mobility in the overhead squat. I totally credit this for
increasing my snatch by 16 kilos in just 11 weeks.
OLYMPIC LIFTS
Far out from a meet, I am only snatching twice and
performing the clean and jerk twice. That way, I can focus
on strength, mobility, and stability. The closer to a meet I
get, I will increase the frequency to three to four times per
week each. I would up that even more to match the squat
if I was focusing on Olympic weightlifting. However, I have
to make room and time to work in the strict press, bench
press, and deadlift.
BENCH PRESSES
In my original plan, I was only bench pressing twice per
week because my first super total meet had a strict press
competition. I would probably strict press only three times
per week, but my ultimate goal is to compete in a super
total with the bench press. I still focus on the strict press
once per week, and it is getting stronger probably from the
bench press strength.
LUNGES
The lunges are taken straight from Cory Gregory’s plan.
The goal is to work them in four times per week at 400m,
but that is a process that your body will need to adapt
to. I recommend a little increase each week. The goal of
the lunges is to increase ligament and tendon connective
strength in the knees and hips while encouraging proper
mobility and movement in the hips. Lunges are basically the
glue of the program. #LungeU as Cory says!
TAPERING
Another #SquatEveryDay hallmark is the taper before
lifting in a competition.
This is the one time where the body will feel great and all
cylinders are firing. You should be peaked after this process.
MY MEET
I have never felt better in my life as I did on the day of
my first five lift meet. The only problem that I had was not
knowing my capabilities. I went 14 for 15 only missing a
705lb deadlift that I shouldn’t have missed. Here is the way
that it all played out:
Now for the fun stuff – let’s dive into the individual plans!
#SQUATEVERYDAY
WEIGHTLIFTING
INTRODUCTION
Let’s dive into the first plan - the #SquatEveryDay Olympic
weightlifting program.
DAY 2
Front Squat Paused 3 sec with belt 1RM
Clean - Paused 2 Inches off Start at 70% - 8 sets x 1 rep - working
Ground and Jerk EMOMs up heavy but no misses
Snatch Pulls Start at 95% - 3 sets x 3 reps with 6 sec
eccentric - working up
Core Muscular Imbalance 1 Axle OH Carry - 3 sets x 45 sec
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 3 not paused
Push Press 5RM, then -10% for 2 sets x 5 reps
Upper Muscular Imbalance 2 Chest to Bar Pull-ups - 3 sets x submaximal
Dips - 3 sets x 8 reps or submaximal
KB High Pulls - 3 sets x 8 reps
DAY 4
Warm Up with OH Squat Work up to 70% - 3 reps with 1st rep
Variations paused 5 sec
Front Squat No pause with belt 1RM
Snatch Max Effort Snatch to Hang Snatch 1RM, then -10%
for 1
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
High Bar Back Squat No pause with belt 1RM
Clean and Jerk Max Effort Clean, 2 Front Squats, and Jerk 1RM,
then -15% for 1
Clean Pulls Start at 95% - 3 sets x 3 reps, working up
Core Muscular Imbalance 2 Unilateral Farmer Walks - 3 sets x 45
sec (each arm)
Walking Lunges 200m
DAY 6
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3
reps not paused
RDLs 3 sets x 8 reps
GHDs 3 sets x 8 reps
Walking Lunges 200m
OPTIONAL DAY 7
Thruster or Cluster 3RM, then -15% for 3
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 2
DAY 1
Warm Up with OH Squat 2 Snatch Grip Push Presses and 1 OH
Variations Squat, work up to 78% of Snatch
Front Squat Paused 3 sec without belt 1RM, then
-20% for 2 sets x 3 reps not paused
Snatch - Paused 2 Sec 2 Start at 70% - 10 sets x 1 rep - working
Inches off Ground EMOM up heavy but no misses
Jerk from Block or Rack - 1RM, then -20% for 2 sets x 2 reps
Paused 3 Sec in Dip and Catch
Upper Muscular Imbalance 1. CG Bench Press or Weighted
Work 1 Push-up - 3 sets x 8 reps
2. Bentover Rows - 3 sets x 8 reps
Walking Lunges 200m
DAY 2
Front Squat Paused 3 sec with belt 1RM
Clean - Paused 2 Inches off Start at 70% - 10 sets x 1 rep - working
Ground and Jerk EMOMs up heavy but no misses
Snatch Pulls Start at 95% - 3 sets x 3 reps with 6 sec
eccentric - working up
Core Muscular Imbalance 1 Axle OH Carry - 3 sets x 45 sec
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 2 sets x 3 reps not paused
Push Press 5RM, then -10% for 2 sets x 5 reps
Upper Muscular Imbalance 2 Chest to Bar Pull-ups - 3 sets x submaximal
Dips - 3 sets x 8 reps or submaximal
KB High Pulls - 3 sets x 8 reps
DAY 4
Warm Up with OH Squat Work up to 73% - 3 reps with 1st rep
Variations paused 5 sec
Front Squat No pause with belt 1RM
Snatch Max Effort Snatch to Hang Snatch 1RM, then -10%
for 2 sets x 1 rep
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
High Bar Back Squat No pause with belt 1RM
Clean and Jerk Max Effort Clean, 2 Front Squats, and Jerk 1RM,
then -15% for 2 sets x 1 rep
Clean Pulls Start at 98% - 3 sets x 3 reps, working up
Core Muscular Imbalance 2 Unilateral Farmer Walks - 3 sets x 45
sec (each arm)
Walking Lunges 200m
DAY 6
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3
reps not paused
RDLs 3 sets x 8 reps
GHDs 3 sets x 8 reps
Walking Lunges 200m
OPTIONAL DAY 7
Thruster or Cluster 3RM, then -15% for 3
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 3
DAY 1
Warm Up with OH Squat 2 Snatch Grip Push Presses and 1 OH
Variations Squat, work up to 80% of Snatch
Front Squat Paused 1 sec without belt 1RM, then
-20% for 2 sets x 3 reps not paused
Snatch - Paused 2 Sec 2 Start at 70% - 12 sets x 1 rep - working
Inches off Ground EMOM up heavy, allowed 1 miss
Jerk from Block or Rack - 1RM, then -20% for 3 sets x 2 reps
Paused 3 Sec in Dip and Catch
Upper Muscular Imbalance 1. CG Bench Press or Weighted
Work 1 Push-up - 3 sets x 8 reps
2. Bentover Rows - 3 sets x 8 reps
Walking Lunges 200m
DAY 2
Front Squat Paused 1 sec with belt 1RM
Clean - Paused 2 Inches off Start at 70% - 12 sets x 1 rep - working
Ground and Jerk EMOMs up heavy, allowed 1 miss
Snatch Pulls Start at 95% - 3 sets x 3 reps with 6 sec
eccentric - working up
Core Muscular Imbalance 1 Axle OH Carry - 3 sets x 45 sec
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM, then -20%
for 3 sets x 3 reps not paused
Push Press 5RM, then -10% for 2 sets x 5 reps
Upper Muscular Imbalance 2 Chest to Bar Pull-ups - 3 sets x submaximal
Dips - 3 sets x 8 reps or submaximal
KB High Pulls - 3 sets x 8 reps
DAY 4
Warm Up with OH Squat Work up to 75% - 3 reps with 1st rep
Variations paused 3 sec
Front Squat No pause with belt 1RM
Snatch Max Effort Snatch to Hang Snatch 1RM, then -10%
for 2 sets x 1 rep
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
High Bar Back Squat No pause with belt 1RM
Clean and Jerk Max Effort Clean, 2 Front Squats, and Jerk 1RM,
then -15% for 2 sets x 1 rep
Clean Pulls Start at 100% - 3 sets x 3 reps, working up
Core Muscular Imbalance 2 Unilateral Farmer Walks - 3 sets x 45
sec (each arm)
Walking Lunges 200m
DAY 6
OH Squat Variation Max Effort 1RM with 3 sec pause, then -20% for 3
reps not paused
RDLs 3 sets x 8 reps
GHDs 3 sets x 8 reps
Walking Lunges 200m
OPTIONAL DAY 7
Thruster or Cluster 3RM, then -15% for 3
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 4
DAY 1
Warm Up with OH Squat 2 Snatch Grip Push Presses and 1 OH
Variations Squat, work up to 70% of Snatch
Front Squat Paused 1 sec without belt 1RM
Snatch - Paused 2 Sec 2 Start at 70% - 6 sets x 1 rep - working
Inches off Ground EMOM up heavy but no misses
Jerk from Block or Rack 1RM (no pauses)
Upper Muscular Imbalance 1. CG Bench Press or Weighted
Work 1 Push-up - 3 sets x 8 reps
2. Bentover Rows - 3 sets x 8 reps
Walking Lunges 200m
DAY 2
Front Squat Paused 1 sec with belt 1RM
Clean - Paused 2 Inches off Start at 70% - 6 sets x 1 rep - working
Ground and Jerk EMOMs up heavy but no misses
Snatch Pulls None
Core Muscular Imbalance 1 Axle OH Carry - 3 sets x 45 sec
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM
Push Press 5RM, then -10% for 5
Upper Muscular Imbalance 2 Chest to Bar Pull-ups - 3 sets x submaximal
Dips - 3 sets x 8 reps or submaximal
KB High Pulls - 3 sets x 8 reps
DAY 4
Warm Up with OH Squat Work up to 65% - 3 reps with 1st rep
Variations paused 3 sec
Front Squat No pause with belt 1RM
Snatch Max Effort Snatch 1RM
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
High Bar Back Squat No pause with belt 1RM
Clean and Jerk Max Effort Clean and Jerk 1RM
Clean Pulls Start at 90% - 3 sets x 3 reps, working up
Core Muscular Imbalance 2 Unilateral Farmer Walks - 3 sets x 45
sec (each arm)
Walking Lunges 200m
DAY 6
OH Squat Variation Max Effort 1RM with 3 sec pause
RDLs 3 sets x 8 reps
GHDs 3 sets x 8 reps
Walking Lunges None
OPTIONAL DAY 7
Thruster or Cluster 3RM
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 1 TO WEEK 4
DAY 1 IN DETAIL
WARM UP WITH OH SQUAT VARIATIONS
Okay - let’s take this one day at a time! Monday (or
Day 1 depending on what day you choose to start) begins
with overhead squat variations. This is not meant to be
even close to maximal. We are focusing on position,
movement, and mobility. It starts with working up to 75%
of your best snatch for two snatch grip push presses and
one overhead squat.
Set 1 at 35%
Set 2 at 45%
Set 3 at 55%
Set 4 at 65%
Set 5 at 70%
Set 6 at 75%
FRONT SQUAT
The overhead squat is a great warm up for front squats. On
Day 1, you are going to hit a paused no-belt front squat. The
main reason for no belt is simply to keep the intensity down.
The way that the front squat day will work is that you work
up to a max for the day with the prescribed pause. You will
want to read the program carefully because the length of
the pause will change towards the third and fourth weeks.
After reaching a max, you will then subtract 20% from that
day’s max and perform the prescribed drop sets.
As you get stronger and get more time under your belt,
you will be able to take bigger jumps.
Day 1’s upper body muscular balance work has the athlete
doing either closegrip bench press or weighted push-ups.
This is then combined with bentover rows.
DAY 2 IN DETAIL
FRONT SQUATS
These are performed with a belt and with a prescribed
pause. There are no down sets, so this day isn’t as bad
volume-wise. Once again, be careful to read the workout
week to week to check for changes in pause times.
SNATCH PULL
If you want your pull to feel easier, then you need to
perform pulls. We like to do pulls heavy and work up. Here,
I have you starting at 95% and working up for three sets of
three reps. You might want to follow the suggested sets:
DAY 3 IN DETAIL
HIGH BAR BACK SQUAT
You will work up to a max with a prescribed pause and
will have a belt on. After that, you will perform the down
sets. As far as warm up sets, refer to my example in Day 1
for the front squat.
PUSH PRESS
Here, you are asked to work up to a 5RM (five-rep max).
Basically, you are going to go as heavy as possible for five
reps. Here’s the way that I might perform the warm up sets
if my goal was a 91 kilo/200lb push press:
After you find your top 5RM for the day, you will subtract
10% from that top number and perform the two down sets.
(91k/200lb minus 10% = 82k/180lb)
FRONT SQUAT
Exercise number two has you working up to a max in the
front squat with a belt and no pause. Basically, just go as
heavy as possible.
CLEAN PULLS
A strong pull equals an easy pull! I have you starting
around 95% (of your max clean from the floor) and then
working up. The goal is to finish somewhere around 105%.
WALKING LUNGES
This time you are again performing 200m. I wouldn’t
recommend adding any load to the exercise until you are
routinely performing four days of 400m, and then you might
load a little or walk farther.
DAY 6 IN DETAIL
MAX EFFORT OH SQUAT
You will be working up to a one-rep max with a five second
pause in the bottom. This is a great exercise to work on
mobility and stability in the catch of the snatch. Notice that
the down sets do not have pauses prescribed. However, if
mobility is your main issue, you might want to add in some
pauses for those down sets.
WALKING LUNGES
Exercise number four is 200m more of walking lunges.
MOBILITY
Lastly, I just want you to spend extra time working on
mobility. At the end of this book is a list of sample mobility
exercises to practice on a daily basis.
You will notice that the volume waves slightly over a
four-week block. Week 3 will normally peak with the highest
amount of volume. Week 4 is normally a slight deload.
The entire program will maintain this theme throughout
its entirety.
Well, that is it for the first four weeks. Here goes Week 5
to Week 8 - where we will pick up the pace quite a bit!
WEEK 5
DAY 1
Warm Up with OH Squat Heaving Snatch Balance and 1 OH
Variations Squat, work up to 75% of Snatch
Front Squat Paused 5 sec without belt 1RM, then
-20% for 3 not paused
Snatch - Paused 2 Sec at Knee 1RM (no misses), then -20% for 2 sets
x 2 reps
Clean - Paused 2 Sec at Knee 1RM (no misses), then -20% for 2 sets
and Jerk x 2 reps
Snatch Pulls Start at 100% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance 1. CG Bench Press or Weighted
Work 1 Push-up - 3 sets x 5 reps
2. Bentover Rows - 3 sets x 5 reps
Walking Lunges 200m
DAY 2
Front Squat Paused 5 sec with belt 1RM
Snatch - No Feet, No Hook 1RM, then -20% for 2
Jerk from Block or Rack - 1RM, then -20% for 2
Paused 3 Sec in the Catch
Core Muscular Imbalance 1 One-arm OH Carries with a fat grip DB -
3 sets x 45 sec (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 3
High Bar Back Squat Paused 5 sec with belt 1RM, then -20%
for 3 not paused
Snatch from Blocks - Bar at Start at 70% - 8 sets x 1 rep - working
Knees EMOMs up heavy but no misses
Clean from Blocks - Bar at Start at 70% - 8 sets x 1 rep - working
Knees EMOMs up heavy but no misses
Clean Deadlift - Paused 3 Sec Start at 70% - 8 sets x 1 rep - working
2 Inches off Ground EMOMs up heavy but no misses
Upper Muscular Imbalance 2 Chest to Bar Pull-ups - 3 sets x submaximal
Dips - 3 sets x 8 reps or submaximal
KB High Pulls - 3 sets x 8 reps
DAY 4
Warm Up with OH Squat Work up to 80% - 1 rep paused 5 sec
Variations
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
Clean - No Feet, No Hook 1RM, then -20% for 2 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 5
High Bar Back Squat with 25lb No pause with belt 1RM
to 50lb of Chains
Snatch Max Effort Snatch Pull to Snatch and 1 OH Squat
1RM
Clean and Jerk Max Effort Clean Pull to Clean to Front Squat and
Jerk 1RM
Clean Pulls Start at 100% - 3 sets x 3 reps, working
up
Core Muscular Imbalance 2 Bilateral Farmer Carries - 3 sets x 45
sec
DAY 6
Heaving Snatch Balance 1RM with 5 sec pause, then -20% for 3
reps not paused
Push Press 3RM, then -10% for 2 sets x 3 reps
RDLs with Mini-Bands or 3 sets x 8 reps
Chains
GHDs 3 sets x 8 reps
Walking Lunges 400m
OPTIONAL DAY 7
Thruster or Cluster - Paused 3 1RM, then -25% for 3 not paused
Sec in Bottom
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 6
DAY 1
Warm Up with OH Squat Heaving Snatch Balance and 1 OH
Variations Squat, work up to 78% of Snatch
Front Squat Paused 5 sec without belt 1RM, then
-20% for 2 sets x 3 reps not paused
Snatch - Paused 2 Sec at Knee 1RM (no misses), then -20% for 2 sets
x 2 reps
Clean - Paused 2 Sec at Knee 1RM (no misses), then -20% for 2 sets
and Jerk x 2 reps
Snatch Pulls Start at 100% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance 1. CG Bench Press or Weighted
Work 1 Push-up - 3 sets x 5 reps
2. Bentover Rows - 3 sets x 5 reps
Walking Lunges 200m
DAY 2
Front Squat Paused 5 sec with belt 1RM
Snatch - No Feet, No Hook 1RM, then -20% for 2
Jerk from Block or Rack - 1RM, then -20% for 2
Paused 3 Sec in the Catch
Core Muscular Imbalance 1 One-arm OH Carries with a fat grip DB -
3 sets x 45 sec (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 3
High Bar Back Squat Paused 5 sec with belt 1RM, then -20%
for 2 sets of 3 reps not paused
Snatch from Blocks - Bar at Start at 70% - 10 sets x 1 rep - working
Knees EMOMs up heavy, allowed 1 miss
Clean from Blocks - Bar at Start at 70% - 10 sets x 1 rep - working
Knees EMOMs up heavy, allowed 1 miss
Clean Deadlift - Paused 3 Sec Start at 70% - 10 sets x 1 rep - working
2 Inches off Ground EMOMs up heavy but no misses
Upper Muscular Imbalance 2 Chest to Bar Pull-ups - 3 sets x submaximal
Dips - 3 sets x 8 reps or submaximal
KB High Pulls - 3 sets x 8 reps
DAY 4
Warm Up with OH Squat Work up to 83% - 1 rep paused 5 sec
Variations
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
Clean - No Feet, No Hook 1RM, then -20% for 2 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 5
High Bar Back Squat with 25lb No pause with belt 1RM
to 50lb of Chains
Snatch Max Effort Snatch Pull to Snatch and 1 OH Squat
1RM
Clean and Jerk Max Effort Clean Pull to Clean to Front Squat and
Jerk 1RM
Clean Pulls Start at 100% - 3 sets x 3 reps, working
up
Core Muscular Imbalance 2 Bilateral Farmer Carries - 3 sets x 45
sec
DAY 6
Heaving Snatch Balance 1RM with 5 sec pause, then -20% for 3
reps not paused
Push Press 3RM, then -10% for 2 sets x 3 reps
RDLs with Mini-Bands or 3 sets x 8 reps
Chains
GHDs 3 sets x 8 reps
Walking Lunges 400m
OPTIONAL DAY 7
Thruster or Cluster - Paused 3 1RM, then -25% for 3 not paused
Sec in Bottom
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 7
DAY 1
Warm Up with OH Squat Heaving Snatch Balance and 1 OH
Variations Squat, work up to 80% of Snatch
Front Squat Paused 3 sec without belt 1RM, then
-20% for 3 sets x 3 reps not paused
Snatch - Paused 2 Sec at Knee 1RM (allowed 1 miss), then -20% for 2
sets x 2 reps
Clean - Paused 2 Sec at Knee 1RM (allowed 1 miss), then -20% for 2
and Jerk sets x 2 reps
Snatch Pulls Start at 100% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance 1. CG Bench Press or Weighted
Work 1 Push-up - 3 sets x 5 reps
2. Bentover Rows - 3 sets x 5 reps
Walking Lunges 200m
DAY 2
Front Squat Paused 3 sec with belt 1RM
Snatch - No Feet, No Hook 1RM, then -20% for 2 sets of 2 reps
Jerk from Block or Rack - 1RM, then -20% for 2 sets of 2 reps
Paused 3 Sec in the Catch
Core Muscular Imbalance 1 One-arm OH Carries with a fat grip DB -
3 sets x 45 sec (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 3 sets of 3 reps not paused
Snatch from Blocks - Bar at Start at 70% - 12 sets x 1 rep - working
Knees EMOMs up heavy, allowed 1 miss
Clean from Blocks - Bar at Start at 70% - 12 sets x 1 rep - working
Knees EMOMs up heavy, allowed 1 miss
Clean Deadlift - Paused 3 Sec Start at 70% - 12 sets x 1 rep - working
2 Inches off Ground EMOMs up heavy but no misses
Upper Muscular Imbalance 2 Chest to Bar Pull-ups - 3 sets x submaximal
Dips - 3 sets x 8 reps or submaximal
KB High Pulls - 3 sets x 8 reps
DAY 4
Warm Up with OH Squat Work up to 85% - 1 rep paused 3 sec
Variations
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
Clean - No Feet, No Hook 1RM, then -20% for 2 sets x 2 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 5
High Bar Back Squat with 25lb No pause with belt 1RM
to 50lb of Chains
Snatch Max Effort Snatch Pull to Snatch 1RM
Clean and Jerk Max Effort Clean to Front Squat and Jerk 1RM
Clean Pulls Start at 100% - 3 sets x 3 reps, working
up
Core Muscular Imbalance 2 Bilateral Farmer Carries - 3 sets x 45
sec
DAY 6
Heaving Snatch Balance 1RM with 3 sec pause, then -20% for 3
reps not paused
Push Press 3RM, then -10% for 2 sets x 3 reps
RDLs with Mini-Bands or 3 sets x 8 reps
Chains
GHDs 3 sets x 8 reps
Walking Lunges 400m
OPTIONAL DAY 7
Thruster or Cluster - Paused 3 1RM, then -25% for 3 not paused
Sec in Bottom
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 8
DAY 1
Warm Up with OH Squat Heaving Snatch Balance and 1 OH
Variations Squat, work up to 70% of Snatch
Front Squat Paused 1 sec without belt 1RM
Snatch - Paused 2 Sec at Knee 1RM
Clean - Paused 2 Sec at Knee 1RM
and Jerk
Snatch Pulls Start at 95% - 2 sets x 3 reps - working
up
Upper Muscular Imbalance 1. CG Bench Press or Weighted
Work 1 Push-up - 3 sets x 5 reps
2. Bentover Rows - 3 sets x 5 reps
Walking Lunges 200m
DAY 2
Front Squat Paused 1 sec with belt 1RM
Snatch - No Feet, No Hook 1RM
Jerk from Block or Rack - 1RM
Paused 3 Sec in the Catch
Core Muscular Imbalance 1 One-arm OH Carries with a fat grip DB -
3 sets x 45 sec (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM
Snatch from Blocks - Bar at Start at 70% - 6 sets x 1 rep - working
Knees EMOMs up heavy but no misses
Clean from Blocks - Bar at Start at 70% - 6 sets x 1 rep - working
Knees EMOMs up heavy but no misses
Clean Deadlift - Paused 3 Sec Start at 70% - 6 sets x 1 rep - working
2 Inches off Ground EMOMs up heavy but no misses
Upper Muscular Imbalance 2 Chest to Bar Pull-ups - 3 sets x submaximal
Dips - 3 sets x 8 reps or submaximal
KB High Pulls - 3 sets x 8 reps
DAY 4
Warm Up with OH Squat Work up to 88% - 1 rep paused 3 sec
Variations
Front Squat (No Chains) No pause with belt 1RM
Clean - No Feet, No Hook 1RM
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 5
High Bar Back Squat (No No pause with belt 1RM
Chains)
Snatch Max Effort Snatch Pull to Snatch 1RM
Clean and Jerk Max Effort Clean to Front Squat and Jerk 1RM
Clean Pulls Start at 95% - 2 sets x 3 reps, working
up
Core Muscular Imbalance 2 Bilateral Farmer Carries - 3 sets x 45
sec
DAY 6
Heaving Snatch Balance 1RM with 3 sec pause
Push Press 3RM
RDLs with Mini-Bands or 3 sets x 8 reps
Chains
GHDs None
Walking Lunges 400m
OPTIONAL DAY 7
Thruster or Cluster (No 1RM
Pauses)
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 5 TO WEEK 8
DAY 1 IN DETAIL
WARM UP WITH OH SQUAT VARIATIONS
We are starting the week with a heaving snatch balance to
OH squat. I want you to work up to 75% of your best snatch.
A heaving snatch balance is simply using an explosive dip
and drive and then immediately pushing yourself against
the bar into a full overhead squat position. You will also
move your feet just like in the snatch by lifting your knees
and jumping your feet from hip width to shoulder width. (For
more on how to perform the snatch refer to my free ebook
THE BIG SIX) After making the catch in the bottom, you will
stand up with the weight overhead and then perform an
overhead squat.
FRONT SQUAT
Next, you will be performing a paused and beltless front
squat. The first week will be a five second pause. When
you are pausing these front squats, I want you to focus
on position and shoulder flexibility. By shoulder flexibility,
I mean try to keep as many fingers on the bar as possible
while keeping the elbows as high as possible. The real goal
is to keep your hookgrip on the bar the entire time if possible.
If you can maintain your hookgrip while cleaning, you can
continue pulling on the bar longer and more efficiently. You
will also have down sets that vary week to week, so keep
an eye out.
SNATCH PULLS
Snatch pulls will be performed much the same as
during Weeks 1 to 4, but we will be starting you at a higher
percentage. The goal is again to work up heavy, hopefully
higher than in Weeks 1 to 4.
UPPER MUSCULAR IMBALANCE WORK 1
For balance, the exercise is closegrip bench or weighted
push-ups superset with the bentover rows. The only
difference for these weeks is that we are dropping the reps
to five - in hopes that the athlete will go heavier and get
stronger. All the other concepts are the same.
WALKING LUNGES
Last, you will be performing more walking lunges for
200m. You’ll be seeing a lot of lunges in this program!
DAY 2 IN DETAIL
FRONT SQUAT
You will be starting out Day 2 on Week 5 with a five second
pause. Position is just as important as the load used.
DAY 3 IN DETAIL
HIGH BAR BACK SQUAT
We are starting out with a five second pause, so we are
really trying to strengthen that bottom position. You will be
working up to a one-rep max first, and then following that up
with varying amounts of down sets.
You will still be able to work up heavy. You will just focus
on the finish of the pull. These will be performed in varying
sets of singles every minute on the minute. Each week, the
volume will climb. The number of misses allowed will also
change. If you are allowed one miss, that means that if you
miss once, you can keep going. On the second miss, you
will need to drop down and finish the prescribed number of
reps.
CLEAN DEADLIFT
I want you to base the percentages off of your max clean
deadlift. However, I want you to maintain a proper clean pull
position. If you can’t, then drop the weight. The goal of this
exercise is to strengthen the pull.
DAY 4 IN DETAIL
WARM UP WITH OH SQUAT VARIATIONS
Now we move to a five second pause starting with 80%
of your best snatch. Each week, the load and the pause will
change.
Each week the pause will change, and later you will be
asked to take the chains off and max out with straight weight
on the bar.
DAY 5 IN DETAIL
HIGH BAR BACK SQUAT WITH 25LB TO 50LB OF CHAINS
For Day 4, we front squatted with chains. On Day 5, chains
are added to the back squat. Focus on driving as quickly
and powerfully as you can out of the bottom position.
SNATCH MAX EFFORT
As you may realize by now, I like to use complexes
for max effort work. Complexes keep the bar in the
athlete’s hands longer allowing them more opportunities
to work on technique and positions and simply making
them stronger. As you get stronger in the complexes,
your confidence soars in your ability to perform the
simple movements of the snatch and clean and jerk. The
variations will change week to week, so make sure to
read the programming.
CLEAN PULLS
These will be performed much the same as during Weeks
1 to 4, but we will be starting at a higher percentage. The
goal is to work up heavy - hopefully higher than in Weeks
1 to 4.
PUSH PRESS
We moved this exercise from Day 3 to Day 6 in this block
to make room for the increased volume of the lifts. Push
presses are a great exercise for improving the dip and drive
of the jerk, and for strengthening the overhead positioning
of athletes. We are now dropping the reps down to a three-
rep max. The athlete should be able to handle more weight
with this rep scheme. There are also drop sets.
RDLS
We’re using mini-bands or chains with these Romanian
Deadlifts. I prefer the mini-bands because I like the pulling
sensation of the bands. They really help engage the
hamstrings. This is just an observation, and I don’t have
any scientific research to back it up. All I can say is I have
personally witnessed major results with using the bands
for RDLs.
An easy way to set this exercise up is to wrap the bands
around the bar and step on them with your feet. Use chains
if you don’t have any mini-bands. If you don’t have either, it’s
totally ok to just perform normal RDLs. We are sticking with
the 3 x 8 rep scheme.
GHDS
These are great to work the posterior chain, and you’ll
see them often in my programming.
WALKING LUNGES
We are stepping up the volume with the walking lunges,
so buckle up.
DAY 2
Front Squat Paused 2 sec with belt 1RM
Power Snatch 1RM, then -20% for 2 reps
Jerk from Block 1RM, then -20% for 2 reps
Core Muscular Imbalance 1 Elevated Suitcase Deadlifts - 3 sets x 8
reps (each side)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 3
High Bar Back Squat Paused 2 sec with belt 1RM, then -20%
for 2 sets x 3 reps not paused
Snatch - Paused 3 Sec at Knee 1RM (no misses), then -20% for 2 sets
x 2 reps
Clean - Paused 3 Sec at Knee 1RM (no misses), then -20% for 2 sets
and Jerk x 2 reps
Clean Deadlift EMOMs Start at 70% - 8 sets x 1 rep - working
up heavy but no misses
DAY 4
Warm Up with OH Squat Work up to 80% - 1 rep - paused 5 sec
Variations
Front Squat No pause with belt 1RM
Power Clean 1RM, then -20% for 2 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
High Bar Back Squat with No pause with belt 1RM
Green or Purple Bands
Snatch Max Effort Snatch 1RM
Clean and Jerk Max Effort Clean and Jerk 1RM
Clean Pulls from Blocks Start at 100% for 3 sets x 3 reps
Walking Lunges 200m
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster to OH Squat -
Paused 5 sec 1RM
Behind Neck Push Press 3RM, then -10% for 2 sets x 3 reps
Deficit RDLs with Mini-Bands 3 sets x 8 reps
or Chains
Walking Lunges 400m
OPTIONAL DAY 7
Thruster or Cluster 1RM, then -25% for 3 reps
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 10
DAY 1
Warm Up with OH Squat Snatch Grip Thruster to OH Squat -
Variations Paused 3 sec - work up to 78% of Snatch
Front Squat Paused 1 sec without belt 1RM, then
-20% for 2 sets x 3 reps not paused
Snatch EMOMs Start at 70% - 10 sets x 1 rep - working
up heavy, allowed 1 miss
Clean and Jerk EMOMs Start at 70% - 10 sets x 1 rep - working
up heavy, allowed 1 miss
Snatch Pulls from Blocks Start at 100% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance Chest to Bar Pull-ups - 3 sets x submaximal
Work 1 Dips - 3 sets x 8 reps or submaximal
KB High Pulls - 3 sets x 8 reps
Walking Lunges 300m
DAY 2
Front Squat Paused 1 sec with belt 1RM
Power Snatch 1RM, then -20% for 2 reps
Jerk from Block 1RM, then -20% for 2 reps
Core Muscular Imbalance 1 Elevated Suitcase Deadlifts - 3 sets x 8
reps (each side)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges None
DAY 3
High Bar Back Squat Paused 2 sec with belt 1RM, then -20%
for 2 sets x 3 reps not paused
Snatch - Paused 3 Sec at Knee 1RM (allowed 1 miss), then -20% for 2
sets x 2 reps
Clean - Paused 3 Sec at Knee 1RM (allowed 1 miss), then -20% for 2
and Jerk sets x 2 reps
Clean Deadlift EMOMs Start at 70% - 10 sets x 1 rep - working
up heavy but no misses
DAY 4
Warm Up with OH Squat Work up to 83% for 1 rep - paused 5
Variations sec
Front Squat No pause with belt 1RM
Power Clean 1RM, then -20% for 2 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
High Bar Back Squat with No pause with belt 1RM (no misses),
Green or Purple Bands then no bands 1RM
Snatch Max Effort Snatch 1RM
Clean and Jerk Max Effort Clean and Jerk 1RM
Clean Pulls from Blocks Start at 100% for 3 sets x 3 reps
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster to OH Squat -
Paused 3 sec 1RM
Behind Neck Push Press 3RM, then -10% for 2 sets x 3 reps
Deficit RDLs with Mini-Bands 3 sets x 8 reps
or Chains
Walking Lunges 400m
OPTIONAL DAY 7
Thruster or Cluster 1RM, then -25% for 3 reps
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 11
DAY 1
Warm Up with OH Squat Snatch Grip Thruster to OH Squat -
Variations Paused 3 sec - work up to 80% of Snatch
Front Squat Without belt 1RM, then -20% for 3 reps
Snatch EMOMs Start at 70% - 12 sets x 1 rep - working
up heavy, allowed 1 miss
Clean and Jerk EMOMs Start at 70% - 12 sets x 1 rep - working
up heavy, allowed 1 miss
DAY 2
Front Squat Paused 1 sec with belt 1RM
Power Snatch 1RM, then -20% for 2 sets x 2 reps
Power Clean 1RM, then -20% for 2 sets x 2 reps
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM
Snatch - Paused 3 Sec at Knee 1RM (allowed 2 misses)
Clean - Paused 3 Sec at Knee 1RM (allowed 2 misses)
and Jerk
DAY 4
Warm Up with OH Squat Work up to 85% for 1 rep - paused 3
Variations sec
Front Squat No pause with belt 1RM
DAY 5
High Bar Back Squat with No pause and no belts with belt 1RM
Green or Purple Bands
Snatch Max Effort Snatch 1RM
Clean and Jerk Max Effort Clean and Jerk 1RM
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster to OH Squat -
Paused 3 sec 1RM
RDLs 2 sets x 8 reps
DAY 2
Front Squat Paused 1 sec with belt - working up to
85% of paused with belt 1RM
Power Snatch Work up to 85% of Power Snatch
Power Clean Work up to 85% of Power Clean
DAY 3
High Bar Back Squat Paused 1 sec with belt - working up to
80% of paused with belt 1RM
Snatch Snatch (no pause) - working up to 90%
of Snatch 1RM
Clean and Jerk Clean and Jerk (no pause) - working up
to 85% of Clean and Jerk 1RM
DAY 4
Warm Up with OH Squat None
Variations
Front Squat Front Squat - working up 80% of 1RM
DAY 5
Snatch Max Effort Snatch - 60% of 1RM
Clean and Jerk Max Effort Clean and Jerk - 60% of 1RM
Start with the bar on your back with a snatch grip, then
complete a deep back squat into an immediate press at the
top. Then perform the paused OH squat. This is another
great exercise to warm up with. The percentage will change
week to week.
FRONT SQUAT
These last four weeks are heavy. The pauses are reduced,
starting out with only two seconds. The down sets are not
paused, and they will vary week to week.
SNATCH EMOMS
We now do the standard snatch. The lifts will now begin
to mimic the competition more than ever. We are sticking
with the every minute on the minute system with varied sets
of singles. The volume changes weekly once again. It is now
time to go heavy, boys and girls.
WALKING LUNGES
More walking lunges are coming your way. Drop these as
well after Week 10.
DAY 2 IN DETAIL
FRONT SQUAT
The pause starts out at only 2 seconds and will be even
less by week 11. It is time to get heavy.
POWER SNATCH
You will notice that the assistance exercises will start to
disappear, and all the remaining exercises will look more
and more like a snatch and clean and jerk. Here, you are
working up to a power snatch max with some drop sets.
The volume will change week to week.
JERK FROM BLOCK
You will be working up to a max during Weeks 9 and 10.
All of the pauses have been taken out, and now it is time to
put it all together. This exercise is also dropped on Weeks
11 and 12 to provide more focus on the main lifts of snatch
and clean and jerk. There will be some drop sets as well
during Weeks 9 and 10.
WALKING LUNGES
These will be dropped after Week 9. Dropping the lunges
is a great way to taper. You are going to feel amazing.
DAY 3 IN DETAIL
HIGH BAR BACK SQUAT
These last 4 weeks are heavy. Just like the front squats,
we will pause for a shorter time. The down sets are not
paused, and they will vary week to week. The down sets
are dropped after Week 10. This is another way to taper
for the meet.
DAY 4 IN DETAIL
WARM UP WITH OH SQUAT VARIATIONS
We start with a basic paused overhead squat. The pause
length and the percentage will vary.
FRONT SQUAT
No pause here - just heavy weight. Max out!
POWER CLEAN
You will perform the power clean on Day 4 during Weeks 9
and 10. Then starting Week 11, this exercise will be dropped
from Day 4 and added to Day 2 to give the body some more
rest for Max Out Friday.
For both this snatch and also for the below clean and
jerk, definitely try to limit the misses on each to a maximum
of three. The goal is to make it a habit to make lifts. This
takes discipline to auto-regulate!
WALKING LUNGES
Next is some more walking lunges, but these are dropped
after Week 9.
DAY 6 IN DETAIL
OH SQUAT VARIATION MAX EFFORT
This is the same movement from Day 1, but now we are
going to go to a max.
WALKING LUNGS
400m of Walking Lunges to be dropped after Week 10
THRUSTER OR CLUSTER
We are maxing out on this with some downsets as we
have in previous blocks, but here there is no pause.
OPTIONAL CARDIO, GPP, HIIT
If you choose the do some extra conditioning work,
refer to the list at the end of this book.
MOBILITY
Again on this optional day, it’s a great time to recover
and to focus on specific mobility issues.
This last block starts out with the volume high, and then
tapers off during the third week. Week 12 - or the fourth
week of the final block - tapers completely. You will notice
that most of the accessory exercises will drop after Week
10 as well as a majority of the volume. You will notice a
surge in strength, and you will notice that your body starts
to feel great.
DAY 2
Front Squat Paused 3 sec with belt 1RM
High Rep Incline Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
Back and Shoulder Work DB/KB Z Press - 8 reps (each arm) ss
Pull-ups (wide pronated grip) - 5 to 8
reps x 3 sets
Back and Shoulder Work DB Power Cleans - 10 reps ss Bentover
Rows - 10 reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 3 reps not paused
Bench Press with 60 Sec Rest Start at 60% - 8 sets x 3 reps - working
up heavy but no misses
Deadlift EMOMs Paused 2 Sec Start at 70% - 6 sets x 1 rep - working up
2 Inches off Floor heavy but no misses
Arm Work DB Tricep Extensions - 10 reps ss Fat
Bar Curls - 10 reps x 4 sets
Arm Work Overhead Tricep Extensions - 10 reps
ss Incline Curls - 10 reps x 4 sets
DAY 4
Front Squat No pause with belt 1RM
High Rep Flat Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
One-Arm KB OH Carries 3 sets x 45 sec (each arm)
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
without Wraps
Bench Max Effort 3-Board 3RM, then work up to 90% of
Bench to Chest 1RM for a paused rep
Deadlift Max Effort 5RM from blocks with bar at knees
Elevated Glute Bridges 3 sets x 8 reps
Walking Lunges 400m
DAY 6
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3
reps not paused
Unilateral Farmers Walks 3 sets x 45 sec (each arm) - If all sets
are competed unbroken, increase
weight next week
Back Work Pull-ups (switch grips each set) - 5 to
10 reps ss One-Arm Rows - 10 reps
(each arm) paused 1 sec at top x 4 sets
Arm Work Ring or Regular Dips - 8 to 10 reps ss
Concentration Curls - 10 reps (each
arm) x 5 sets
DAY 7
Thruster or Cluster 3RM, then -15% for 3
Shoulder Work Plate Raises - 10 reps ss DB Lateral
Raises - 10 reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 2
DAY 1
High Bar Back Squat Paused 3 sec without belt 1RM, then
-20% for 3 reps not paused
Bench Press - Paused 3 Sec Work up to 1RM, then -20% for sets x 3 reps
Wide Goodmornings 3 sets x 8 reps
Lunges 200m
Back Work Pull-ups (switch grips each set) - 5 to 8
reps ss KB Upright Rows - 10 reps x 3
sets
DAY 2
Front Squat Paused 3 sec with belt 1RM
High Rep Incline Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
Back and Shoulder Work DB/KB Z Press - 8 reps (each arm) ss
Pull-ups (wide pronated grip) - 5 to 8
reps x 3 sets
Back and Shoulder Work DB Power Cleans - 10 reps ss Bentover
Rows - 10 reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 3 reps not paused
Bench Press with 60 Sec Rest Start at 60% - 10 sets x 3 reps -
working up heavy but no misses
Deadlift EMOMs Paused 2 Sec Start at 70% - 8 sets x 1 rep - working up
2 Inches off Floor heavy but no misses
Arm Work DB Tricep Extensions - 10 reps ss Fat
Bar Curls - 10 reps x 4 sets
Arm Work Overhead Tricep Extensions - 10 reps
ss Incline Curls - 10 reps x 4 sets
DAY 4
Front Squat No pause with belt 1RM
High Rep Flat Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
One-Arm KB OH Carries 3 sets x 45 sec (each arm)
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
without Wraps
Bench Max Effort 3-Board 3RM, then work up to 90% of
Bench to Chest 1RM for a paused rep
Deadlift Max Effort 5RM from blocks with bar at knees
Elevated Glute Bridges 3 sets x 8 reps
Walking Lunges 400m
DAY 6
OH Squat Variation Max Effort 1RM with 5 sec pause, then -20% for 3
reps not paused
Unilateral Farmers Walks 3 sets x 45 sec (each arm) - If all sets
are competed unbroken, increase
weight next week
Back Work Pull-ups (switch grips each set) - 5 to
10 reps ss One-Arm Rows - 10 reps
(each arm) paused 1 sec at top x 4 sets
Arm Work Ring or Regular Dips - 8 to 10 reps ss
Concentration Curls - 10 reps (each
arm) x 5 sets
DAY 7
Thruster or Cluster 3RM, then -15% for 3
Shoulder Work Plate Raises - 10 reps ss DB Lateral
Raises - 10 reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 3
DAY 1
High Bar Back Squat Paused 1 sec without belt 1RM, then
-20% for 3 reps not paused
Bench Press - Paused 3 Sec Work up to 1RM, then -20% for sets x 3 reps
Wide Goodmornings 3 sets x 8 reps
Lunges 200m
Back Work Pull-ups (switch grips each set) - 5 to 8
reps ss KB Upright Rows - 10 reps x 4
sets
DAY 2
Front Squat Paused 1 sec with belt 1RM
High Rep Incline Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
Back and Shoulder Work DB/KB Z Press - 8 reps (each arm) ss
Pull-ups (wide pronated grip) - 5 to 8
reps x 3 sets
Back and Shoulder Work DB Power Cleans - 10 reps ss Bentover
Rows - 10 reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM, then -20%
for 3 reps not paused
Bench Press with 60 Sec Rest Start at 60% - 12 sets x 3 reps -
working up heavy but no misses
Deadlift EMOMs Paused 2 Sec Start at 70% - 10 sets x 1 rep - working
2 Inches off Floor up heavy but no misses
Arm Work DB Tricep Extensions - 10 reps ss Fat
Bar Curls - 10 reps x 4 sets
Arm Work Overhead Tricep Extensions - 10 reps
ss Incline Curls - 10 reps x 4 sets
DAY 4
Front Squat No pause with belt 1RM
High Rep Flat Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
One-Arm KB OH Carries 3 sets x 45 sec (each arm)
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
without Wraps
Bench Max Effort 3-Board 1RM, then work up to 90% of
Bench to Chest 1RM for a paused rep -
go to 1RM if good
Deadlift Max Effort 3RM from blocks with bar at knees
Elevated Glute Bridges 3 sets x 8 reps
Walking Lunges 400m
DAY 6
OH Squat Variation Max Effort 1RM with 3 sec pause, then -20% for 3
reps not paused
Unilateral Farmers Walks 3 sets x 45 sec (each arm) - If all sets
are competed unbroken, increase
weight next week
Back Work Pull-ups (switch grips each set) - 5 to
10 reps ss One-Arm Rows - 10 reps
(each arm) paused 1 sec at top x 4 sets
Arm Work Ring or Regular Dips - 8 to 10 reps ss
Concentration Curls - 10 reps (each
arm) x 5 sets
DAY 7
Thruster or Cluster 3RM, then -15% for sets x 3 reps
Shoulder Work Plate Raises - 10 reps ss DB Lateral
Raises - 10 reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 4
DAY 1
High Bar Back Squat Paused 1 sec without belt 1RM
Bench Press - Paused 3 Sec Work up to 1RM
Wide Goodmornings 3 sets x 8 reps
Lunges 200m
Back Work Pull-ups (switch grips each set) - 5 to 8
reps ss KB Upright Rows - 10 reps x 3
sets
DAY 2
Front Squat Paused 1 sec with belt 1RM
High Rep Incline Bench None
Back and Shoulder Work DB/KB Z Press - 8 reps (each arm) ss
Pull-ups (wide pronated grip) - 5 to 8
reps x 3 sets
Back and Shoulder Work DB Power Cleans - 10 reps ss Bentover
Rows - 10 reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM
Bench Press with 60 Sec Rest Start at 60% - 6 sets x 3 reps - working
up heavy but no misses
Deadlift EMOMs Paused 2 Sec Start at 70% - 5 sets x 1 rep - working up
2 Inches off Floor but not past 85%
Arm Work DB Tricep Extensions - 10 reps ss Fat
Bar Curls - 10 reps x 4 sets
Arm Work Overhead Tricep Extensions - 10 reps
ss Incline Curls - 10 reps x 4 sets
DAY 4
Front Squat No pause with belt 1RM
High Rep Flat Bench None
One-Arm KB OH Carries 3 sets x 45 sec (each arm)
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
without Wraps
Bench Max Effort Closegrip Floor Presses 5RM
Deadlift Max Effort 3RM from blocks with bar at knees
Elevated Glute Bridges 3 sets x 8 reps
Walking Lunges 400m
DAY 6
OH Squat Variation Max Effort 1RM with 3 sec pause
Unilateral Farmers Walks 3 sets x 45 sec (each arm)
Back Work Pull-ups (switch grips each set) - 5 to
10 reps ss One-Arm Rows - 10 reps
(each arm) paused 1 sec at top x 3 sets
Arm Work Ring or Regular Dips - 8 to 10 reps ss
Concentration Curls - 10 reps (each
arm) x 5 sets
DAY 7
Thruster or Cluster 3RM
Shoulder Work Plate Raises - 10 reps ss DB Lateral
Raises - 10 reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DIFFERENCES
WEEK 1 TO WEEK 4
DAY 1 IN DETAIL
HIGH BAR BACK SQUAT
The only difference in the squat program from the
Weightlifting to the Powerlifting Program is that we switched
the Day 1 Front Squat to a Back Squat.
WIDE GOODMORNINGS
This is a great exercise for back squat and deadlift.
Start with a weight that you can get for eight difficult reps.
If you get all the prescribed sets, increase the weight the
following week.
WALKING LUNGES
These will be a part of the powerlifting program just like
they were in the weightlifting program.
BACK WORK
This will be a three-set combination of five to eight reps
of pull-ups (switching grips each set) 10 reps of KB upright
rows. You will want to superset these two lifts (indicated by
ss on the programming) - meaning that you want to perform
them back to back. So you’ll do pull-ups, KB upright rows,
and then repeat another two times. If the rep scheme is too
high, then stick with submaximal reps.
DAY 2 IN DETAIL
HIGH-REP INCLINE BENCH
Here, you’ll load up a bar with 95lb for men or 65lb for
women. Then without resting, you’ll perform 10 closegrip
incline bench presses, then 10 with a medium grip, and then
10 with a wide grip.
DAY 3 EXPLAINED
BENCH PRESS
You’ll recognize this concept of short rest periods from
the EMOM concept in the weightlifting portion. A very slight
difference is that we will be performing multiple reps instead
of singles, and we’ll rest 60 seconds in between sets instead
of starting a set every minute. It’s basically the same idea.
I recommend pushing the reps as fast as possible while
maintaining good form. I want a focus on compensatory
acceleration. The number of sets will change weekly.
DAY 4 IN DETAIL
I am not going to continue to repeat the same things from
here on out. That will get boring. This entire day has been
explained earlier in this book.
DAY 5 IN DETAIL
BENCH PRESS MAX EFFORT
Here, we’ll do a 3-Board Press. I suggest warming up like
the following:
80% for 1
85% for 1
90% for 1
The reps and sets will change on the bench press routine
on a weekly basis.
ELEVATED HIP THRUST
You will place a barbell in the crease of your hip with your
back on a bench. Then bend your knees and push your feet
through the floor extending your hips.
WEEK 5
DAY 1
Back Squat Paused 5 sec without belt 1RM, then
-20% for 2 sets x 3 reps not paused
Closegrip Bench Press - Work up to 1RM, then -25% for 5 reps
Paused 3 Sec
RDLs from 2 Inch Deficit 3 sets x 8 reps
Lunges 200m
Back Work Pull-ups (close pronated grip) - 5 to 8 reps
ss KB Upright Rows - 10 reps x 3 sets
DAY 2
Front Squat Paused 5 sec with belt 1RM
High Rep Incline Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
Back and Shoulder Work BB Behind Z Press - 10 reps ss Pull-ups
(wide pronated grip) - 5 to 8 reps x 3 sets
Back and Shoulder Work Seated DB Power Cleans - 10 reps ss
Bentover, T-Bar, or Seated Rows - 10
reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 5 sec with belt 1RM, then -20%
for 2 sets x 3 reps not paused
Bench Press with 25lb to 50lb Start at 60% - 6 sets x 3 reps - 2 sets x
of Chains with 60 Sec Rest 2 reps, then 2 sets x 1 rep - working up
heavy but no misses
Deadlift EMOMs Paused 2 Sec Start at 70% - 6 sets x 1 rep - working up
at Knee but not past 90%
Arm Work Lying Curl Bar Tricep Extensions - 10
reps ss Fat Bar Curls - 10 reps x 4 sets
Arm Work Band Pushdowns - 20 reps ss DB
Hammer Curls - 10 reps x 4 sets
Walking Lunges 400m
DAY 4
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
High Rep Flat Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
One-Arm KB OH Squat 3 sets x 8 reps (each arm)
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM, then -25% for
without Wraps, with 25lb to 3 reps
50lb of Chains
Bench Max Effort 2-Board 3RM, then start at 90% of
Bench to Chest 1RM and work up to a
paused rep
Deadlift Max Effort 5RM from 6 inch blocks
GHDs 3 to 5 sets x 8 to 10 reps
Walking Lunges 400m
DAY 6
OH Squat Variation Max Effort 3RM with first rep paused for 5 sec,
then -10% for 2 sets x 3 reps not paused
Unilateral Suitcase Deadlifts Start out light - 3 sets x 5 to 8 reps
(each arm)
Back Work Pull-ups - 5 to 10 reps (weighted if
necessary) ss KB Bat Wing Rows - 10
reps paused 1 sec at top x 4 sets
Arm Work DB Tricep Extensions - 8 reps ss
Seated DB Curls - 10 reps x 5 sets
DAY 7
Thruster or Cluster Paused 3 1RM, then -25% for 3 not paused
Sec in Bottom
Shoulder Work Plate Lateral Raises - 10 reps x 3 to 4
sets
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 6
DAY 1
Back Squat Paused 5 sec without belt 1RM, then
-20% for 2 sets x 3 reps not paused
Closegrip Bench Press - Work up to 1RM, then -20% for 2 sets x
Paused 3 Sec 5 reps
RDLs from 2 Inch Deficit 3 sets x 8 reps
Lunges 400m - bodyweight or with light weight
Back Work Pull-ups (close pronated grip) - 5 to 8 reps
ss KB Upright Rows - 10 reps x 3 sets
DAY 2
Front Squat Paused 5 sec with belt 1RM
High Rep Incline Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
Back and Shoulder Work Seated DB Power Cleans - 10 reps ss
Bentover, T-Bar, or Seated Rows - 15
reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 5 sec with belt 1RM, then -20%
for 2 sets x 3 reps not paused
Bench Press with 25lb to 50lb Start at 60% - 7 sets x 3 reps - 3 sets x
of Chains with 60 Sec Rest 2 reps, then 2 sets x 1 rep - working up
heavy but no misses
Deadlift EMOMs Paused 2 Sec Start at 70% - 8 sets x 1 rep - working up
at Knee but no misses
Arm Work Lying Curl Bar Tricep Extensions - 10
reps ss Fat Bar Curls - 10 reps x 4 sets
Arm Work Band Pushdowns - 20 reps ss DB
Hammer Curls - 10 reps x 4 sets
Walking Lunges 400m
DAY 4
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
High Rep Flat Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
One-Arm KB OH Squat 3 sets x 8 reps (each arm)
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM, then -25% for
without Wraps, with 25lb to 3 reps
50lb of Chains
Bench Max Effort 2-Board 3RM, then start at 90% of
Bench to Chest 1RM and work up to a
paused rep
Deadlift Max Effort 5RM from 6 inch blocks
GHDs 3 to 5 sets x 8 to 10 reps
Walking Lunges 400m - bodyweight or with light weight
DAY 6
OH Squat Variation Max Effort 3RM with first rep paused for 5 sec,
then -10% for 2 sets x 3 reps not paused
Unilateral Suitcase Deadlifts Start out light - 3 sets x 5 to 8 reps
(each arm)
Back Work Pull-ups - 5 to 10 reps (weighted if
necessary) ss KB Bat Wing Rows - 10
reps paused 1 sec at top x 4 sets
Arm Work DB Tricep Extensions - 8 reps ss
Seated DB Curls - 10 reps x 5 sets
DAY 7
Thruster or Cluster Paused 3 1RM, then -25% for 3 not paused
Sec in Bottom
Shoulder Work Plate Lateral Raises - 10 reps x 3 to 4
sets
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 7
DAY 1
Back Squat Paused 3 sec without belt 1RM, then
-20% for 3 reps not paused
Closegrip Bench Press - Work up to 1RM, then -20% for 2 sets x
Paused 3 Sec 3 reps
RDLs from 2 Inch Deficit 3 sets x 8 reps
Lunges 400m - bodyweight or with light weight
Back Work Pull-ups (close pronated grip) - 5 to 8 reps
ss KB Upright Rows - 10 reps x 3 sets
DAY 2
Front Squat Paused 3 sec with belt 1RM
High Rep Incline Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
Back and Shoulder Work BB Behind Z Press - 10 reps ss Pull-ups
(wide pronated grip) - 5 to 8 reps x 3 sets
Back and Shoulder Work Seated DB Power Cleans - 10 reps ss
Bentover, T-Bar, or Seated Rows - 15
reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 3 reps not paused
Bench Press with 25lb to 50lb Start at 60% - 8 sets x 3 reps, then
of Chains with 60 Sec Rest work up to heavy single with no misses
- then remove chains and 1RM
Deadlift EMOMs Paused 2 Sec Start at 70% - 10 sets x 1 rep - working
at Knee up
Arm Work Lying Curl Bar Tricep Extensions - 10
reps ss Fat Bar Curls - 10 reps x 4 sets
Arm Work Band Pushdowns - 20 reps ss DB
Hammer Curls - 10 reps x 4 sets
Walking Lunges 400m
DAY 4
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
High Rep Flat Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
One-Arm KB OH Squat 3 sets x 8 reps (each arm)
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM, then -25% for
without Wraps, with 25lb to 3 reps
50lb of Chains
Bench Max Effort 2-Board 1RM, then start at 90% of
Bench to Chest 1RM and work up to
heavy single
Deadlift Max Effort 3RM from 6 inch blocks
GHDs 3 to 5 sets x 8 to 10 reps
Walking Lunges 400m - bodyweight or with light weight
DAY 6
OH Squat Variation Max Effort 3RM with first rep paused for 3 sec,
then -10% for 2 sets x 3 reps not paused
Unilateral Suitcase Deadlifts Start out light - 3 sets x 5 to 8 reps
(each arm)
Back Work Pull-ups - 5 to 10 reps (weighted if
necessary) ss KB Bat Wing Rows - 10
reps paused 1 sec at top x 4 sets
Arm Work DB Tricep Extensions - 8 reps ss
Seated DB Curls - 10 reps x 5 sets
DAY 7
Thruster or Cluster Paused 3 1RM, then -25% for 3 not paused
Sec in Bottom
Shoulder Work Plate Lateral Raises - 10 reps x 3 to 4
sets
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 8
DAY 1
Back Squat Paused 1 sec without belt 1RM
Closegrip Bench Press - Work up to 1RM
Paused 3 Sec
RDLs from 2 Inch Deficit 3 sets x 8 reps
Lunges 400m - bodyweight or with light weight
Back Work Pull-ups (close pronated grip) - 5 to 8 reps
ss KB Upright Rows - 10 reps x 3 sets
DAY 2
Front Squat Paused 1 sec with belt 1RM
High Rep Incline Bench None
Back and Shoulder Work BB Behind Z Press - 10 reps ss Pull-ups
(wide pronated grip) - 5 to 8 reps x 3 sets
Back and Shoulder Work Seated DB Power Cleans - 10 reps ss
Bentover, T-Bar, or Seated Rows - 15
reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM
Bench Press with 25lb to 50lb Start at 60% - 6 sets x 3 reps - working
of Chains with 60 Sec Rest up heavy but no misses
Deadlift EMOMs Paused 2 Sec Start at 70% - 5 sets x 1 rep - working up
at Knee but not past 85%
Arm Work Lying Curl Bar Tricep Extensions - 10
reps ss Fat Bar Curls - 10 reps x 4 sets
Arm Work Band Pushdowns - 20 reps ss DB
Hammer Curls - 10 reps x 4 sets
Walking Lunges 400m
DAY 4
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
High Rep Flat Bench None
One-Arm KB OH Squat 3 sets x 8 reps (each arm)
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM, then -25% for
without Wraps, with 25lb to 3 reps
50lb of Chains
Bench Max Effort Closegrip Floor Presses 3RM
Deadlift Max Effort 1RM from 6 inch blocks
GHDs 3 to 5 sets x 8 to 10 reps
Walking Lunges 400m - bodyweight or with light weight
DAY 6
OH Squat Variation Max Effort 3RM with first rep paused for 3 sec
Unilateral Suitcase Deadlifts Start out light - 3 sets x 5 to 8 reps
(each arm)
Back Work Pull-ups - 5 to 10 reps (weighted if
necessary) ss KB Bat Wing Rows - 10
reps paused 1 sec at top x 3 sets
Arm Work DB Tricep Extensions - 8 reps ss
Seated DB Curls - 10 reps x 3 sets
DAY 7
Thruster or Cluster No pause 1RM
Shoulder Work Plate Lateral Raises - 10 reps x 3 to 4
sets
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 5 TO WEEK 8: DIFFERENCES
DAY 1 IN DETAIL
CLOSEGRIP BENCH PRESS
This is the only new exercise. I would simply move my
hands in 4-6 inches from your competition bench grip.
DAY 2
Front Squat Paused 2 sec with belt 1RM
High Rep Incline Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
Back and Shoulder Work Seated DB Clean and Press - 15 reps
ss Pull-ups (wide pronated grip) - 5 to 8
reps x 3 sets
Back and Shoulder Work Bentover, T-Bar, or Seated Rows - 10
reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 2 sec with belt 1RM, then -20%
for 2 sets x 3 reps not paused
Bench Press with Mini-Bands Start at 50% - 8 sets x 3 reps - working
Doubled and All Reps Paused up heavy but no misses
Deadlift EMOMs Start at 70% - 8 sets x 1 rep - working up
but not past 90%
Arm Work Closegrip Floor Presses - 8 reps ss DB
Hammer Curls - 8 reps x 4 sets
Walking Lunges 400m
DAY 4
Front Squat No pause with belt 1RM
High Rep Flat Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
One-Arm Fat Grip DB Waiter 3 sets x 8 reps (each arm)
Squats
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
High Bar Back Squat with No pause with belt 1RM
Green or Purple Bands
Bench Max Effort 1-Board 3RM, then work up to 90% of
Bench to Chest 1RM for one paused
rep
Deadlift Max Effort 3RM from 2 inch blocks
GHDs 3 to 5 sets x 8 to 10 reps
Walking Lunges 400m - bodyweight or with light weight
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster to OH Squat -
Paused for 5 sec 1RM
Unilateral Suitcase Deadlifts Start out light - 3 sets x 5 to 8 reps
from 6 Inch Deficits (each arm)
Back Work Pull-ups (switch grips each set) - 5 to
10 reps (weighted if necessary) ss KB
Bat Wing Rows - 10 reps paused 1 sec
at top x 4 sets
Arm Work DB Tricep Extensions - 8 reps ss
Preacher Curls - 10 reps x 5 sets
DAY 7
Thruster or Cluster 1RM, then -25% for 3
Shoulder Work Arnold Press - 3 sets x 8 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 10
DAY 1
Back Squat with 25lb to 50lb Paused 3 sec without belt 1RM, then
of Chains -20% for 3 reps not paused
Bench Press Competition Grip Work up to 1RM, then -20% for 2 sets x
and Competition Pause 5 reps
Kang Squats Start with 40% of Back Squat - 3 sets x
8 reps - working up
Lunges 400m - bodyweight or with light weight
Back Work Pull-ups (switch grips each set) - 5 to 8
reps ss Band or Cable Face Pulls - 15 reps
x 4 sets
DAY 2
Front Squat Paused 1 sec with belt 1RM
High Rep Incline Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
Back and Shoulder Work Seated DB Clean and Press - 15 reps
ss Pull-ups (wide pronated grip) - 5 to 8
reps x 3 sets
Back and Shoulder Work Bentover, T-Bar, or Seated Rows - 10
reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 2 sec with belt 1RM, then -20%
for 2 sets x 3 reps not paused
Bench Press with Mini-Bands Start at 50% - 10 sets x 3 reps -
Doubled and All Reps Paused working up heavy but no misses
Deadlift EMOMs Start at 70% - 10 sets x 1 rep - working
up but no misses
Arm Work Closegrip Floor Presses - 8 reps ss DB
Hammer Curls - 8 reps x 4 sets
Walking Lunges 200m
DAY 4
Front Squat No pause with belt 1RM
High Rep Flat Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
One-Arm Fat Grip DB Waiter 3 sets x 8 reps (each arm)
Squats
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
High Bar Back Squat with No pause with belt 1RM (no misses),
Green or Purple Bands then remove bands and 1RM
Bench Max Effort 1-Board 3RM, then work up to 90% of
Bench to Chest 1RM for one paused
rep
Deadlift Max Effort 1RM from 2 inch blocks
GHDs 3 to 5 sets x 8 to 10 reps
Walking Lunges 400m - bodyweight or with light weight
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster to OH Squat -
Paused for 3 sec 1RM
Unilateral Suitcase Deadlifts Start out light - 3 sets x 5 to 8 reps
from 6 Inch Deficits (each arm)
Back Work Pull-ups (switch grips each set) - 5 to
10 reps (weighted if necessary) ss KB
Bat Wing Rows - 10 reps paused 1 sec
at top x 4 sets
Arm Work DB Tricep Extensions - 8 reps ss
Preacher Curls - 10 reps x 5 sets
DAY 7
Thruster or Cluster 1RM, then -25% for 3
Shoulder Work DB Triangles - 3 sets x 8 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 11
DAY 1
Back Squat with 25lb to 50lb Paused 1 sec without belt 1RM, then
of Chains -20% for 3 reps not paused
Bench Press Competition Grip Work up to 1RM, then -15% for 2 sets x
and Competition Pause 3 reps
Kang Squats Start with 40% of Back Squat - 4 sets x
5 reps - working up
Lunges None
Back Work Pull-ups (switch grips each set) - 5 to 8
reps ss Band or Cable Face Pulls - 15 reps
x 4 sets
DAY 2
Front Squat Paused 1 sec with belt 1RM
High Rep Incline Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
Back and Shoulder Work Seated DB Clean and Press - 15 reps
ss Pull-ups (wide pronated grip) - 5 to 8
reps x 3 sets
Back and Shoulder Work Bentover, T-Bar, or Seated Rows - 10
reps x 3 sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM
Bench Press with Mini-Bands Start at 50% - 12 sets x 3 reps -
Doubled and All Reps Paused working up heavy but no misses
Deadlift EMOMs Start at 70% - 12 sets x 1 rep - working
up but no misses
Arm Work Closegrip Floor Presses - 8 reps ss DB
Hammer Curls - 8 reps x 4 sets
Walking Lunges None
DAY 4
Front Squat No pause with belt 1RM
High Rep Flat Bench 95lb/65lb for 10 close - 10 medium -
10 wide (without rest) x 3 sets
One-Arm Fat Grip DB Waiter 3 sets x 8 reps (each arm)
Squats
Sled Drag Variations (See Cardio, GPP, HIIT List in Appendix)
DAY 5
High Bar Back Squat No pause with belt 1RM (no bands)
Bench Max Effort 1-Board 3RM, then work up to 90% of
Bench to Chest 1RM for one paused
rep
Deadlift Max Effort 1RM from 2 inch deficit
GHDs 3 to 5 sets x 8 to 10 reps
Walking Lunges None
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster to OH Squat -
Paused for 3 sec 1RM
Unilateral Suitcase Deadlifts Start out light - 3 sets x 5 to 8 reps
from 6 Inch Deficits (each arm)
Back Work Pull-ups (switch grips each set) - 5 to
10 reps (weighted if necessary) ss KB
Bat Wing Rows - 10 reps paused 1 sec
at top x 4 sets
Arm Work DB Tricep Extensions - 8 reps ss
Preacher Curls - 10 reps x 5 sets
DAY 7
Thruster or Cluster 1RM, then -25% for 3
Shoulder Work DB Triangles - 3 sets x 8 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 12
DAY 1
Back Squat No pause (no chains) without belt -
work up to 90% of 1RM for 1 rep
Bench Press Competition Grip Work up to 85% of 1RM for 1 rep
and Competition Pause
DAY 2
Front Squat Work up to 85% of paused with belt
1RM
DAY 3
High Bar Back Squat Work up to 80% of paused with belt
1RM
Bench Press All Reps Paused (No bands) Start at 65% - 6 sets x 3
reps - working up but no misses
Deadlift EMOMs Start at 70% - 5 sets x 1 rep - working up
but not past 85%
DAY 4
Front Squat Work up to 80% of 1RM for 1 rep
DAY 6: ARMS
OH Squat Paused 5 sec on first rep 5RM, then
-10% for 2 sets x 5 reps not paused
Closegrip Bench 10RM, then -10% for 2 sets x 10 reps
Arm Superset Standing BB Curls - 10 reps ss DB
Tricep Extensions - 10 reps x 4 sets
Arm Superset Standing Cable Curls - 10 reps ss Rope
Pushdowns - 10 reps x 4 sets
DAY 7
Thruster or Cluster 5RM, then -15% for 5 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 2
DAY 1: LEGS
Back Squat Paused 3 sec on first rep - with belt -
10RM, then -10% for 2 sets x 10 reps
not paused
BB Walking Lunges 3 sets x 10 reps (each leg)
Posterior Chain Work RDLs - 8 reps ss Leg Curls - 10 reps x 3
sets
Walking Lunges 200m
DAY 6: ARMS
OH Squat Paused 5 sec on first rep 5RM, then
-10% for 2 sets x 5 reps not paused
Closegrip Bench 10RM, then -10% for 2 sets x 10 reps
Arm Superset Standing BB Curls - 10 reps ss DB
Tricep Extensions - 10 reps x 4 sets
Arm Superset Standing Cable Curls - 10 reps ss Rope
Pushdowns - 10 reps x 4 sets
DAY 7
Thruster or Cluster 5RM, then -15% for 5 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 3
DAY 1: LEGS
Back Squat Paused 3 sec on first rep - with belt -
8RM, then -10% for 2 sets x 8 reps not
paused
BB Walking Lunges 3 sets x 10 reps (each leg)
Posterior Chain Work RDLs - 8 reps ss Leg Curls - 10 reps x 3
sets
Walking Lunges 200m
DAY 6: ARMS
OH Squat Paused 3 sec on first rep 5RM, then
-10% for 2 sets x 5 reps not paused
Closegrip Bench 8RM, then -10% for 2 sets x 8 reps
Arm Superset Standing BB Curls - 10 reps ss DB
Tricep Extensions - 10 reps x 5 sets
Arm Superset Standing Cable Curls - 10 reps ss Rope
Pushdowns - 10 reps x 4 sets
DAY 7
Thruster or Cluster 5RM, then -15% for 5 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 4
DAY 1: LEGS
Back Squat No pause - with belt - 8RM, then -10%
for 8 reps not paused
BB Walking Lunges 3 sets x 10 reps (each leg)
Posterior Chain Work RDLs - 8 reps ss Leg Curls - 10 reps x 3
sets
Walking Lunges 200m
DAY 6: ARMS
OH Squat No pause 5RM, then -10% for 2 sets x 5
reps not paused
Closegrip Bench 8RM
Arm Superset Standing BB Curls - 10 reps ss DB
Tricep Extensions - 10 reps x 3 sets
Arm Superset Standing Cable Curls - 10 reps ss Rope
Pushdowns - 10 reps x 3 sets
DAY 7
Thruster or Cluster 5RM
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 5
DAY 1: LEGS
Pre-Exhaust Leg Extensions - 10 reps ss Leg Curls -
10 reps x 3 sets
Back Squat Paused 5 sec on first rep - with belt -
5RM, then -10% for 2 sets x 5 reps not
paused
Hack Squat 4 sets x 20 reps
DB Elevated Split Squats 3 sets x 10 reps (each leg)
Posterior Chain Work Kang Squats - 8 reps ss Unilateral Leg
Curls - 8 reps (each leg) with 5 sec
eccentric x 4 sets
Walking Lunges 300m
DAY 7
Thruster or Cluster 3RM, then -15% for 3 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 6
DAY 1: LEGS
Pre-Exhaust Leg Extensions - 10 reps ss Leg Curls -
10 reps x 3 sets
Back Squat Paused 5 sec on first rep - with belt -
5RM, then -10% for 3 sets x 5 reps not
paused
Hack Squat 4 sets x 20 reps
DB Elevated Split Squats 3 sets x 10 reps (each leg)
Posterior Chain Work Kang Squats - 8 reps ss Unilateral Leg
Curls - 8 reps (each leg) with 5 sec
eccentric x 4 sets
Walking Lunges 300m
DAY 7
Thruster or Cluster 3RM, then -15% for 3 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 7
DAY 1: LEGS
Pre-Exhaust Leg Extensions - 10 reps ss Leg Curls -
10 reps x 3 sets
Back Squat Paused 3 sec on first rep - with belt -
5RM, then -10% for 4 sets x 5 reps not
paused
Hack Squat 4 sets x 20 reps
DB Elevated Split Squats 4 sets x 10 reps (each leg)
Posterior Chain Work Kang Squats - 8 reps ss Unilateral Leg
Curls - 8 reps (each leg) with 5 sec
eccentric x 5 sets
Walking Lunges 300m
DAY 7
Thruster or Cluster 3RM, then -15% for 3 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 8
DAY 1: LEGS
Pre-Exhaust Leg Extensions - 10 reps ss Leg Curls -
10 reps x 3 sets
Back Squat No pause - with belt - 5RM, then -10%
for 2 sets x 5 reps not paused
Hack Squat 3 sets x 20 reps
DB Elevated Split Squats 2 sets x 10 reps (each leg)
Posterior Chain Work Kang Squats - 8 reps ss Unilateral Leg
Curls - 8 reps (each leg) with 5 sec
eccentric x 3 sets
Walking Lunges 300m
DAY 7
Thruster or Cluster 3RM
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 9
DAY 1: LEGS
Pre-Exhaust Leg Extensions - 10 reps ss Leg Curls -
10 reps x 3 sets
Back Squat Paused 5 sec on first rep - with belt -
3RM, then -10% for 2 sets x 3 reps not
paused
Rear Leg Elevated Unilateral 4 sets x 10 reps (each leg)
Squats
Leg Press (Switch Foot 4 sets x 20 reps
Position Each Set)
Posterior Chain Work Goodmornings - 8 reps ss Standing
Leg Curls - 8 reps x 4 sets
Walking Lunges 300m
DAY 7
Thruster or Cluster 3RM, then -15% for 3 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 10
DAY 1: LEGS
Pre-Exhaust Leg Extensions - 10 reps ss Leg Curls -
10 reps x 3 sets
Back Squat Paused 5 sec on first rep - with belt -
3RM, then -10% for 3 sets x 3 reps not
paused
Rear Leg Elevated Unilateral 4 sets x 10 reps (each leg)
Squats
Leg Press (Switch Foot 4 sets x 20 reps
Position Each Set)
Posterior Chain Work Goodmornings - 8 reps ss Standing
Leg Curls - 8 reps x 4 sets
Walking Lunges 300m
DAY 7
Thruster or Cluster 3RM, then -15% for 3 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 11
DAY 1: LEGS
Pre-Exhaust Leg Extensions - 10 reps ss Leg Curls -
10 reps x 3 sets
Back Squat Paused 3 sec on first rep - with belt -
3RM, then -10% for 4 sets x 3 reps not
paused
Rear Leg Elevated Unilateral 4 sets x 10 reps (each leg)
Squats
Leg Press (Switch Foot 4 sets x 20 reps
Position Each Set)
Posterior Chain Work Goodmornings - 8 reps ss Standing
Leg Curls - 8 reps x 5 sets
Walking Lunges 300m
DAY 7
Thruster or Cluster 3RM, then -15% for 3 reps
Optional Cardio, GPP, HIIT (See List in Appendix)
WEEK 12
DAY 1: LEGS
Pre-Exhaust Leg Extensions - 10 reps ss Leg Curls -
10 reps x 3 sets
Back Squat No pause - with belt - 3RM, then -10%
for 2 sets x 3 reps not paused
Rear Leg Elevated Unilateral 3 sets x 10 reps (each leg)
Squats
Leg Press (Switch Foot 3 sets x 20 reps
Position Each Set)
Posterior Chain Work Goodmornings - 8 reps ss Standing
Leg Curls - 8 reps x 3 sets
Walking Lunges 300m
DAY 7
Thruster or Cluster 3RM
Optional Cardio, GPP, HIIT (See List in Appendix)
#SQUATEVERYDAY
SUPER TOTAL
INTRODUCTION
Many people have asked me about how I trained for my
super total meet. Training for five lifts at a time is truly a
chess match when you’re performing even close to a high
level - especially if you’re 42 years old like me!
DAY 2
Front Squat Paused 3 sec with belt 1RM
Clean from High Blocks Start at 70% - 8 sets x 1 rep - working
EMOMs up heavy but no misses
Jerk from Blocks - Paused 3 1RM, then -20% for 2 sets x 2 reps
Sec in Dip and Catch
Snatch Pulls Start at 95% - 3 sets x 3 reps with 6 sec
eccentric - working up
Core Muscular Imbalance 1 Axle OH Carries - 3 sets x 45 seconds
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 3 reps not paused
Bench Press - Pause All Reps Start at 60% - 8 sets x 3 reps - working
up heavy but no misses
Deadlift EMOMs - Paused 2 Start at 70% - 6 sets x 1 rep - working
Sec, 2 Inches off Floor up but not past 90%
Upper Muscular Imbalance 2 Chest to Bar Pull-ups x submaximal
reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 4
Warm Up with OH Squat Work up to 70% - 3 reps with 1st rep
Variations paused 5 sec
Front Squat No pause with belt 1RM
Snatch Max Effort Snatch to Hang Snatch 1RM, then -10%
for 1 down set
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
Clean and Jerk Max Effort Clean, 2 Front Squats, and Jerk 1RM,
then -15% for 1 down set
Clean Pulls Start at 95% - 3 sets x 3 reps - working up
Core Muscular Imbalance 2 Unilateral Farmer Walks - 3 sets x 45
sec (each arm)
DAY 6
OH Squat Variation Max Effort 5 sec pause - 1RM, then -20% for 3
reps not paused
Bench Max Effort 3-Board 3RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused
Deadlift Max Effort 5RM from blocks with bar at knees
RDLs 3 sets x 8 reps
Walking Lunges 200m to 400m
OPTIONAL DAY 7
Thruster or Cluster 3RM, then -15% for 3 reps
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 2
DAY 1
Warm Up with OH Squat 2 Snatch Grip Push Presses and 1 OH
Variations Squat - work up to 78% of Snatch
Front Squat Paused 3 sec without belt 1RM, then
-20% for 3 reps not paused
Snatch from High Blocks Start at 70% - 10 sets x 1 rep - working
EMOMs up heavy but no misses
Bench Press Paused 3 Sec Work up to 1RM, then -20% for 3 reps
Upper Muscular Imbalance Weighted Pushups - 8 reps ss Bentover
Work 1 Rows - 8 reps x 3 sets
Walking Lunges 200m
DAY 2
Front Squat Paused 3 sec with belt 1RM
Clean from High Blocks Start at 70% - 10 sets x 1 rep - working
EMOMs up heavy but no misses
Jerk from Blocks - Paused 3 1RM, then -20% for 2 sets x 2 reps
Sec in Dip and Catch
Snatch Pulls Start at 95% - 3 sets x 3 reps with 6 sec
eccentric - working up
Core Muscular Imbalance 1 Axle OH Carries - 3 sets x 45 seconds
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 3 reps not paused
Bench Press - Pause All Reps Start at 60% - 10 sets x 3 reps -
working up heavy but no misses
Deadlift EMOMs - Paused 2 Start at 70% - 8 sets x 1 rep - working
Sec, 2 Inches off Floor up but no misses
Upper Muscular Imbalance 2 Chest to Bar Pull-ups x submaximal
reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 4
Warm Up with OH Squat Work up to 73% - 3 reps with 1st rep
Variations paused 5 sec
Front Squat No pause with belt 1RM
Snatch Max Effort Snatch to Hang Snatch 1RM, then -10%
for 2 down sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
Clean and Jerk Max Effort Clean, 2 Front Squats, and Jerk 1RM,
then -15% for 2 down sets
Clean Pulls Start at 98% - 3 sets x 3 reps - working up
Core Muscular Imbalance 2 Unilateral Farmer Walks - 3 sets x 45
sec (each arm)
DAY 6
OH Squat Variation Max Effort 5 sec pause - 1RM, then -20% for 3
reps not paused
Bench Max Effort 3-Board 3RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused
Deadlift Max Effort 5RM from blocks with bar at knees
RDLs 3 sets x 8 reps
Walking Lunges 200m to 400m
OPTIONAL DAY 7
Thruster or Cluster 3RM, then -15% for 3 reps
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 3
DAY 1
Warm Up with OH Squat 2 Snatch Grip Push Presses and 1 OH
Variations Squat - work up to 80% of Snatch
Front Squat Paused 1 sec without belt 1RM, then
-20% for 3 reps not paused
Snatch from High Blocks Start at 70% - 12 sets x 1 rep - working
EMOMs up heavy but no misses
Bench Press Paused 3 Sec Work up to 1RM, then -20% for 3 reps
Upper Muscular Imbalance Weighted Pushups - 8 reps ss Bentover
Work 1 Rows - 8 reps x 3 sets
Walking Lunges 200m
DAY 2
Front Squat Paused 1 sec with belt 1RM
Clean from High Blocks Start at 70% - 12 sets x 1 rep - working
EMOMs up heavy but no misses
Jerk from Blocks - Paused 3 1RM, then -20% for 3 sets x 2 reps
Sec in Dip and Catch
Snatch Pulls Start at 95% - 3 sets x 3 reps with 6 sec
eccentric - working up
Core Muscular Imbalance 1 Axle OH Carries - 3 sets x 45 seconds
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM, then -20%
for 3 reps not paused
Bench Press - Pause All Reps Start at 60% - 12 sets x 3 reps -
working up heavy but no misses
Deadlift EMOMs - Paused 2 Start at 70% - 10 sets x 1 rep - working
Sec, 2 Inches off Floor up but no misses
Upper Muscular Imbalance 2 Chest to Bar Pull-ups x submaximal
reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 4
Warm Up with OH Squat Work up to 75% - 3 reps with 1st rep
Variations paused 3 sec
Front Squat No pause with belt 1RM
Snatch Max Effort Snatch to Hang Snatch 1RM, then -10%
for 2 down sets
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
Clean and Jerk Max Effort Clean, 2 Front Squats, and Jerk 1RM,
then -15% for 2 down sets
Clean Pulls Start at 100% - 3 sets x 3 reps - working up
Core Muscular Imbalance 2 Unilateral Farmer Walks - 3 sets x 45
sec (each arm)
DAY 6
OH Squat Variation Max Effort 3 sec pause - 1RM, then -20% for 3
reps not paused
Bench Max Effort 3-Board 1RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused -
go to 1RM if good
Deadlift Max Effort 3RM from blocks with bar at knees
RDLs 3 sets x 8 reps
Walking Lunges 200m to 400m
OPTIONAL DAY 7
Thruster or Cluster 3RM, then -15% for 2 sets x 3 reps
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 4
DAY 1
Warm Up with OH Squat 2 Snatch Grip Push Presses and 1 OH
Variations Squat - work up to 70% of Snatch
Front Squat Paused 1 sec without belt 1RM
Snatch from High Blocks Start at 70% - 6 sets x 1 rep - working
EMOMs up heavy but no misses
Bench Press Paused 3 Sec Work up to 1RM
Upper Muscular Imbalance Weighted Pushups - 8 reps ss Bentover
Work 1 Rows - 8 reps x 3 sets
Walking Lunges 200m
DAY 2
Front Squat Paused 1 sec with belt 1RM
Clean from High Blocks Start at 70% - 6 sets x 1 rep - working
EMOMs up heavy but no misses
Jerk from Blocks 1RM (no pauses)
Snatch Pulls None
Core Muscular Imbalance 1 Axle OH Carries - 3 sets x 45 seconds
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM
Bench Press - Pause All Reps Start at 60% - 6 sets x 3 reps - working
up heavy but no misses
Deadlift EMOMs - Paused 2 Start at 70% - 5 sets x 1 rep - working
Sec, 2 Inches off Floor up but not past 85%
Upper Muscular Imbalance 2 Chest to Bar Pull-ups x submaximal
reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 4
Warm Up with OH Squat Work up to 65% - 3 reps with 1st rep
Variations paused 3 sec
Front Squat No pause with belt 1RM
Snatch Max Effort Snatch 1RM
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
Clean and Jerk Max Effort Clean and Jerk 1RM
Clean Pulls Start at 90% - 3 sets x 3 reps - working up
Core Muscular Imbalance 2 Unilateral Farmer Walks - 3 sets x 45
sec (each arm)
DAY 6
OH Squat Variation Max Effort 3 sec pause - 1RM
Bench Max Effort Closegrip Floor Presses 5RM
Deadlift Max Effort 3RM from blocks with bar at knees
RDLs 3 sets x 8 reps
Walking Lunges 200m to 400m
OPTIONAL DAY 7
Thruster or Cluster 3RM
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 5
DAY 1
Warm Up with OH Squat Heaving Snatch Balance and 1 OH
Variations Squat - work up to 75% of Snatch
Front Squat Paused 5 sec without belt 1RM, then
-20% for 3 reps not paused
Snatch from Blocks with Bar Start at 70% - 8 sets x 1 rep - working
at Knees EMOMs up heavy but no misses
Closegrip Bench Press Paused Work up to 1RM, then -25% for 5 reps
3 Sec
Snatch Pulls Start at 100% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance Weighted Pushups - 5 reps ss Bentover
Work 1 Rows - 5 reps x 3 sets
Walking Lunges 200m
DAY 2
Front Squat Paused 5 sec with belt 1RM
Clean from Blocks with Bar at Start at 70% - 8 sets x 1 rep - working
Knees EMOMs up heavy but no misses
Jerk from Blocks - Paused 3 1RM, then -20% for 2 reps
Sec in Catch
Core Muscular Imbalance 1 One-arm OH Carries with a fat grip DB -
3 sets x 45 seconds (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 3
High Bar Back Squat Paused 5 sec with belt 1RM, then -20%
for 3 reps not paused
Bench Press with 25lb to 50lb Start at 60% - 8 sets x 3 reps - working
of Chains - Pause All Reps up heavy but no misses
Deadlift EMOMs - Paused 2 Start at 70% - 8 sets x 1 rep - working
Sec at Knee up heavy but no misses
Upper Muscular Imbalance 2 Chest to Bar Pull-ups x submaximal
reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 4
Warm Up with OH Squat Work up to 80% - 1 rep paused 5 sec
Variations
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
Core Muscular Imbalance 2 Bilateral Farmer Carries - 3 sets x 45 sec
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
with 25lb to 50lb of Chains
Snatch Max Effort Snatch Pull to Snatch and 1 OH Squat
1RM
Clean and Jerk Max Effort Clean Pull to Clean to Front Squat and
Jerk 1RM
Clean Pulls Start at 100% - 3 sets x 3 reps - working
up
Walking Lunges 400m
DAY 6
Heaving Snatch Balance 5 sec pause - 1RM, then -20% for 3
reps not paused
Bench Max Effort 2-Board 3RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused
Deadlift Max Effort 5RM from 6 inch blocks
GHDs 3 sets x 8 reps
Walking Lunges 200m to 400m
OPTIONAL DAY 7
Thruster or Cluster - Paused 3 1RM, then -25% for 3 reps not paused
Sec in Bottom
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 6
DAY 1
Warm Up with OH Squat Heaving Snatch Balance and 1 OH
Variations Squat - work up to 78% of Snatch
Front Squat Paused 5 sec without belt 1RM, then
-20% for 3 reps not paused
Snatch from Blocks with Bar Start at 70% - 10 sets x 1 rep - working
at Knees EMOMs up heavy but no misses
Closegrip Bench Press Paused Work up to 1RM, then -20% for 2 sets x
3 Sec 5 reps
Snatch Pulls Start at 100% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance Weighted Pushups - 5 reps ss Bentover
Work 1 Rows - 5 reps x 3 sets
Walking Lunges 200m
DAY 2
Front Squat Paused 5 sec with belt 1RM
Clean from Blocks with Bar at Start at 70% - 10 sets x 1 rep - working
Knees EMOMs up heavy but no misses
Jerk from Blocks - Paused 3 1RM, then -20% for 2 reps
Sec in Catch
Core Muscular Imbalance 1 One-arm OH Carries with a fat grip DB -
3 sets x 45 seconds (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 3
High Bar Back Squat Paused 5 sec with belt 1RM, then -20%
for 3 reps not paused
Bench Press with 25lb to 50lb Start at 60% - 10 sets x 3 reps -
of Chains - Pause All Reps working up heavy but no misses
Deadlift EMOMs - Paused 2 Start at 70% - 10 sets x 1 rep - working
Sec at Knee up heavy but no misses
Upper Muscular Imbalance 2 Chest to Bar Pull-ups x submaximal
reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 4
Warm Up with OH Squat Work up to 83% - 1 rep paused 5 sec
Variations
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
Core Muscular Imbalance 2 Bilateral Farmer Carries - 3 sets x 45 sec
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
with 25lb to 50lb of Chains
Snatch Max Effort Snatch Pull to Snatch and 1 OH Squat
1RM
Clean and Jerk Max Effort Clean Pull to Clean to Front Squat and
Jerk 1RM
Clean Pulls Start at 100% - 3 sets x 3 reps - working
up
Walking Lunges 400m
DAY 6
Heaving Snatch Balance 5 sec pause - 1RM, then -20% for 3
reps not paused
Bench Max Effort 2-Board 3RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused
Deadlift Max Effort 5RM from 6 inch blocks
GHDs 3 sets x 8 reps
Walking Lunges 200m
OPTIONAL DAY 7
Thruster or Cluster - Paused 3 1RM, then -25% for 3 reps not paused
Sec in Bottom
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 7
DAY 1
Warm Up with OH Squat Heaving Snatch Balance and 1 OH
Variations Squat - work up to 80% of Snatch
Front Squat Paused 3 sec without belt 1RM, then
-20% for 3 reps not paused
Snatch from Blocks with Bar Start at 70% - 12 sets x 1 rep - working
at Knees EMOMs up heavy but no misses
Closegrip Bench Press Paused Work up to 1RM, then -20% for 2 sets x
3 Sec 3 reps
Snatch Pulls Start at 100% - 2 sets x 3 reps -
working up
Upper Muscular Imbalance Weighted Pushups - 5 reps ss Bentover
Work 1 Rows - 5 reps x 3 sets
Walking Lunges 200m
DAY 2
Front Squat Paused 3 sec with belt 1RM
Clean from Blocks with Bar at Start at 70% - 12 sets x 1 rep - working
Knees EMOMs up heavy but no misses
Jerk from Blocks - Paused 3 1RM, then -20% for 2 sets x 2 reps
Sec in Catch
Core Muscular Imbalance 1 One-arm OH Carries with a fat grip DB -
3 sets x 45 seconds (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 3
High Bar Back Squat Paused 3 sec with belt 1RM, then -20%
for 3 reps not paused
Bench Press with 25lb to 50lb Start at 60% - 12 sets x 3 reps -
of Chains - Pause All Reps working up heavy but no misses
Deadlift EMOMs - Paused 2 Start at 70% - 12 sets x 1 rep - working
Sec at Knee up heavy but no misses
Upper Muscular Imbalance 2 Chest to Bar Pull-ups x submaximal
reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 4
Warm Up with OH Squat Work up to 85% - 1 rep paused 3 sec
Variations
Front Squat with 25lb to 50lb No pause with belt 1RM
of Chains
Core Muscular Imbalance 2 Bilateral Farmer Carries - 3 sets x 45 sec
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM
with 25lb to 50lb of Chains
Snatch Max Effort Snatch Pull to Snatch 1RM
Clean and Jerk Max Effort Clean to Front Squat and Jerk 1RM
Clean Pulls Start at 103% - 3 sets x 3 reps - working
up
Walking Lunges 400m
DAY 6
Heaving Snatch Balance 3 sec pause - 1RM, then -20% for 3
reps not paused
Bench Max Effort 2-Board 1RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused,
go to 1RM if good
Deadlift Max Effort 3RM from 6 inch blocks
GHDs 3 sets x 8 reps
Walking Lunges 200m
OPTIONAL DAY 7
Thruster or Cluster - Paused 3 1RM, then -25% for 3 reps not paused
Sec in Bottom
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 8
DAY 1
Warm Up with OH Squat Heaving Snatch Balance and 1 OH
Variations Squat - work up to 70% of Snatch
Front Squat Paused 1 sec without belt 1RM
Snatch from Blocks with Bar Start at 70% - 6 sets x 1 rep - working
at Knees EMOMs up heavy but no misses
Closegrip Bench Press Paused Work up to 1RM
3 Sec
Snatch Pulls Start at 100% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance Weighted Pushups - 5 reps ss Bentover
Work 1 Rows - 5 reps x 3 sets
Walking Lunges 200m
DAY 2
Front Squat Paused 1 sec with belt 1RM
Clean from Blocks with Bar at Start at 70% - 6 sets x 1 rep - working
Knees EMOMs up heavy but no misses
Jerk from Blocks - Paused 3 1RM
Sec in Catch
Core Muscular Imbalance 1 One-arm OH Carries with a fat grip DB -
3 sets x 45 seconds (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 200m
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM
Bench Press with 25lb to 50lb Start at 60% - 6 sets x 3 reps - working
of Chains - Pause All Reps up heavy but no misses
Deadlift EMOMs - Paused 2 Start at 70% - 6 sets x 1 rep - working
Sec at Knee up heavy but no misses
Upper Muscular Imbalance 2 Chest to Bar Pull-ups x submaximal
reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 4
Warm Up with OH Squat Work up to 88% - 1 rep paused 3 sec
Variations
Front Squat No pause with belt 1RM (no chains)
Core Muscular Imbalance 2 Bilateral Farmer Carries - 3 sets x 45 sec
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
Low or High Bar Back Squat No pause with belt 1RM (no chains)
Snatch Max Effort Snatch Pull to Snatch 1RM
Clean and Jerk Max Effort Clean to Front Squat and Jerk 1RM
Clean Pulls Start at 100% - 3 sets x 3 reps - working
up
Walking Lunges 400m
DAY 6
Heaving Snatch Balance 3 sec pause - 1RM
Bench Max Effort Closegrip Floor Presses 3RM
Deadlift Max Effort 1RM from 6 inch blocks
GHDs 3 sets x 8 reps
Walking Lunges 200m
OPTIONAL DAY 7
Thruster or Cluster 1RM (no pause)
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 9
DAY 1
Warm Up with OH Squat Snatch Grip Thruster and 1 OH Squat
Variations - Paused 5 sec - work up to 75% of
Snatch
Back Squat Paused 3 sec without belt 1RM, then
-20% for 3 reps not paused
Snatch EMOMs Start at 70% - 8 sets x 1 rep - working
up heavy but no misses
Bench Press Competition Grip Work up to 1RM, then -20% for 5 reps
and Competition Pause
Snatch Pulls from Blocks Start at 105% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance Chest to Bar Pull-ups x submaximal
Work 1 reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
Walking Lunges 400m
DAY 2
Front Squat Paused 2 sec with belt 1RM
Power Snatch 1RM, then -20% for 2 reps
Clean and Jerk EMOMs Start at 70% - 8 sets x 1 rep - working
up heavy but no misses
Core Muscular Imbalance 1 Elevated Unilateral Suitcase Deadlifts -
3 sets x 8 reps (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
Walking Lunges 400m
DAY 3
High Bar Back Squat Paused 2 sec with belt 1RM, then -20%
for 2 sets x 3 reps not paused
Power Snatch 1RM, then -20% for 2 reps
Bench Press with Mini-Bands Start at 50% - 8 sets x 3 reps - working
Doubled - Pause All Reps up heavy but no misses
Deadlift EMOMs - Paused 2 Start at 70% - 8 sets x 1 rep - working
Sec at Knee up heavy but no misses
DAY 4
Warm Up with OH Squat Work up to 80% - 1 rep paused 5 sec
Variations
Front Squat No pause with belt 1RM
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
High Bar Back Squat with No pause with belt 1RM
Green or Purple Bands
Snatch Max Effort Snatch Pull to Snatch 1RM
Clean and Jerk Max Effort Clean and 2 Jerks 1RM
Clean Pulls from Blocks Start at 105% - 3 sets x 3 reps - working
up
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster and 1 OH Squat -
Paused 5 sec 1RM
Bench Max Effort 1-Board 3RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused
Deadlift Max Effort 3RM from 2 inch blocks
GHDs 3 sets x 8 reps
Walking Lunges 400m
OPTIONAL DAY 7
Thruster or Cluster 1RM, then -25% for 3 reps
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 10
DAY 1
Warm Up with OH Squat Snatch Grip Thruster and 1 OH Squat
Variations - Paused 3 sec - work up to 78% of
Snatch
Back Squat Paused 3 sec without belt 1RM, then
-20% for 3 reps not paused
Snatch EMOMs Start at 70% - 10 sets x 1 rep - working
up heavy, allowed 1 miss
Bench Press Competition Grip Work up to 1RM, then -20% for 2 sets x
and Competition Pause 5 reps
Snatch Pulls from Blocks Start at 105% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance Chest to Bar Pull-ups x submaximal
Work 1 reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
Walking Lunges 400m
DAY 2
Front Squat Paused 1 sec with belt 1RM
Power Snatch 1RM, then -20% for 2 sets x 2 reps
Clean and Jerk EMOMs Start at 70% - 10 sets x 1 rep - working
up heavy, allowed 1 miss
Core Muscular Imbalance 1 Elevated Unilateral Suitcase Deadlifts -
3 sets x 8 reps (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 2 sec with belt 1RM, then -20%
for 2 sets x 3 reps not paused
Power Clean 1RM, then -20% for 2 sets x 2 reps
Bench Press with Mini-Bands Start at 50% - 10 sets x 3 reps -
Doubled - Pause All Reps working up heavy but no misses
Deadlift EMOMs Start at 70% - 10 sets x 1 rep - working
up heavy but no misses
DAY 4
Warm Up with OH Squat Work up to 83% - 1 rep paused 5 sec
Variations
Front Squat No pause with belt 1RM
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
High Bar Back Squat with No pause with belt 1RM (no misses),
Green or Purple Bands then remove bands and 1RM
Snatch Max Effort Snatch 1RM
Clean and Jerk Max Effort Clean and Jerk 1RM
Clean Pulls from Blocks Start at 105% - 3 sets x 3 reps - working
up
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster and 1 OH Squat -
Paused 3 sec 1RM
Bench Max Effort 1-Board 3RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused
Deadlift Max Effort 1RM from 2 inch blocks
GHDs 3 sets x 8 reps
Walking Lunges 400m
OPTIONAL DAY 7
Thruster or Cluster 1RM, then -25% for 3 reps
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 11
DAY 1
Warm Up with OH Squat Snatch Grip Thruster and 1 OH Squat
Variations - Paused 3 sec - work up to 80% of
Snatch
Back Squat Paused 1 sec without belt 1RM, then
-20% for 3 reps not paused
Snatch EMOMs Start at 70% - 12 sets x 1 rep - working
up heavy, allowed 1 miss
Bench Press Competition Grip Work up to 1RM, then -15% for 2 sets x
and Competition Pause 3 reps
Snatch Pulls from Blocks Start at 110% - 3 sets x 3 reps -
working up
Upper Muscular Imbalance Chest to Bar Pull-ups x submaximal
Work 1 reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 2
Front Squat Paused 1 sec with belt 1RM
Power Snatch 1RM
Clean and Jerk EMOMs Start at 70% - 12 sets x 1 rep - working
up heavy, allowed 1 miss
Core Muscular Imbalance 1 Elevated Unilateral Suitcase Deadlifts -
3 sets x 8 reps (each arm)
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 3
High Bar Back Squat Paused 1 sec with belt 1RM
Power Clean 1RM
Bench Press with Mini-Bands Start at 50% - 12 sets x 3 reps -
Doubled - Pause All Reps working up heavy but no misses
Deadlift EMOMs Start at 70% - 12 sets x 1 rep - working
up heavy but no misses
DAY 4
Warm Up with OH Squat Work up to 85% - 1 rep paused 3 sec
Variations
Front Squat No pause with belt 1RM
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
High Bar Back Squat No pause with belt 1RM (no bands)
Snatch Max Effort Snatch 1RM
Clean and Jerk Max Effort Clean and Jerk 1RM
Clean Pulls from Blocks Start at 110% - 3 sets x 3 reps - working
up
DAY 6
OH Squat Variation Max Effort Snatch Grip Thruster and 1 OH Squat -
Paused 3 sec 1RM
Bench Max Effort 1-Board 1RM, then work up to 90% of
Bench to Chest 1RM for 1 rep paused,
go to 1RM if good
Deadlift Max Effort 1RM from 2 inch deficit
GHDs 3 sets x 8 reps
OPTIONAL DAY 7
Thruster or Cluster 1RM, then -25% for 3 reps
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
WEEK 12
DAY 1
Warm Up with OH Squat Snatch Grip Thruster and 1 OH Squat -
Variations work up to 70% of Snatch
Back Squat Work up to 90% of last week’s pause
for 1 rep paused 1 sec
Snatch EMOMs Snatch 1RM (no misses)
Bench Press Competition Grip Work up to 85% of 1RM for 1 rep
and Competition Pause
Upper Muscular Imbalance Chest to Bar Pull-ups x submaximal
Work 1 reps ss Dips - 8 reps ss KB High Pulls -
8 reps x 3 sets
DAY 2
Front Squat Work up to 85% of paused 1RM with
belt for 1 rep
Power Snatch Work up to 85% of Power Snatch
Clean and Jerk EMOMs Work up to Clean and Jerk opener
DAY 3
High Bar Back Squat Work up to 80% of paused 1RM with
belt for 1 rep
Power Clean Work up to 75% of Power Clean
Bench Press - Pause All Reps (No bands) Start at 65% - 6 sets x 3
reps - working up but no misses
DAY 4
Front Squat Work up to 80% for 1 rep
Optional Cardio, GPP, HIIT (See List in Appendix)
DAY 5
Snatch Max Effort Snatch 1RM
Clean and Jerk Max Effort Clean and Jerk 1RM
DAY 6
Bench Max Effort Bench Press 1RM
Deadlift Max Effort Deadlift 1RM
GHDs 3 sets x 8 reps
OPTIONAL DAY 7
Cardio, GPP, HIIT (See List in Appendix)
Mobility (See List in Appendix)
THE MOVEMENT
#SquatEveryDay has done a lot more than just get me
stronger. It has given my athleticism back to me one more
time. I am able to train with guys literally half my age, and I can
give them a run for their money in the Olympic movements.
I am stronger than I have been in over 12 years.
MINDSET
But the benefits of #SquatEveryDay go far beyond getting
stronger. #SquatEveryDay has been a whole lot more to me
than just a program or a way to workout. It has been a reminder.
GOALS
When I first started #SquatEveryDay, I set small goals like:
Snatch 115k/253lb
Clean & Jerk 150k/330lb
Back Squat 550lb
Bench Press 350lb
Deadlift 615lb
Snatch 145k/319lb
Clean & Jerk 182k/400lb
Back Squat 700lb
Bench Press 440lb
Deadlift 725lb
Normal people would say these numbers are only for
younger elite athletes - but then again, I am not the normal
person. I didn’t let people define my reality when I was young.
I am not going to let them define it now that I am 42 years
old. I will decide where this thing will go. I will be the one
that decides how far I am going to take it.
GETTING THERE
Let’s look at the formula!
1. THROW AWAY
What ever your paradigm is now, throw it away! Get rid of
it because it isn’t true. It was formed from parents, friends,
and relatives that don’t get it. They are okay with working
for the local power plant, drinking a sixer every night, and
watching their children repeat the process.
2. DREAM
Dream as big as possible! This is a huge second step. If
you can’t dream it, then you can’t do it. You won’t accidentally
become the President. You won’t slip, trip, and become the
CEO of Apple. Let your brain wander!
3. WRITE
Once you dream it, you have to write the dream down.
Once you write it down, you then give it life. It starts the
process of coming to life.
4. PLAN
That dream is now a goal! Make a detailed plan for that
and every other goal. This is where precision takes place.
Broad will not work.
5. COMMIT
Now, one must commit to that process. Without
commitment, goals and a plan are just talk or hot air.
Commitment means that you are going to stick to the
process. You are going to see things through even when
things get hard.
6. REVIEW
Constantly remind yourself of the goals and the process.
WHAT IT TAKES
I want you to use #SquatEveryDay to reach whatever
athletic goals you set. I want you dream big. Maybe you want
to medal at the Nationals in powerlifting or weightlifting. I
want you to use this book to set goals, make a plan, and
carry out the process of reaching your goals. Then, I want
you to use this same process to reach any goal in life that
you might have. If you learn that lesson, then I have done
my job.
CHOICE 3: HIIT
Choose a treadmill, rower, or bike.
GENERAL MOBILITY
• Jump Rope - 3 Minutes
• Foam Roll IT Band - 30 sec each side
• Foam Roll Quads - 30 sec
• Roam Roll Hams - 30 sec
• Foam Roll Low Back - 30 sec
• Foam Roll T-Spine with Hands OH - 30 sec
• Foam Roller T-Spine Open Ups - 10
• Lacrosse Ball Glutes and Piriformis
• KB Potato Squat Holds - 5 Reps for 5 Sec
• Leg Swings - 10 each leg and each direction
• Quadruped Thoracic Extension and Rotation - 10 each side
• Cobra Pose and look each way - 8
• Frog Pose and Shimmy - 8
• Lying Leg Circles - 10 each way each leg
• Arm Circles - 10 each direction
• Lat Stretch - 20 sec
• Shoulder Stretch from Above - 10
BARBELL MOBILITY:
• BB Ankle Mobility - 20 to 30 sec each
• BB Behind Neck Elbow Shoots - 10
• Snatch Complex:
High Pulls - 5 reps
Muscle Snatches - 5 reps
Klokov Presses - 5 reps
Sotts Press - 5 reps
OH Squats - 5 reps
• Clean Complex:
High Pulls - 5 reps
Clean & Press - 5 reps
Back Squat & Press - 5 reps
Goodmornings - 5 reps
Bentover Row - 5 reps