| Workout A 1. med ball throw x20-30 hits 2. clean variation - A (power clean, hang clean, clean, etc) 3. push press - A 4. clean pull - B 5. front squat - B 6. bench - C 7. planche hold - C | Workout B 1. power snatch - A 2. snatch push press bn - A 3. snatch pull - B 4. back squat - B 5. pull up or body rows - C 6. low back - C (rev hypers, swings, back ext, good morning) | Workout C 1. box jumps (plyos) - x15-20 hits 2. power clean + front squat or full clean + jerk - A 3a. lunges - B 3b. rdl - B 4a. DB bench - C 4b. DB rows - C 5. abs/low back - C |
volume by week
| 1 - base week A - 70%x4x5 B - 70%x6x4 C - 4x8-12 2 - volume week A - 75%x5x5 B - 75%x6x5 C - 5x8-12 3 - recovery week A - 65%x4x4 B - 65%x5x4 C - 4x8-12 4. performance week A - 80%x3x6 B - 80%x4x6 C - 5x8-12 | 5. base A - 75%x5x4 B - 75%6x4 C - 4x8-12 6. volume A - 80%x5x5 B - 80%x6x5 C - 5x8-12 7. recovery A - 70%x4x4 B - 70%x5x4 C - 4x8-12 8. performance A - 85%x3x6 B - 85%x4x6 C - 5x8-12 |
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