Saturday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9

Bench Press See chart for these training intensities. Test Week
Push Jerk 4x5 5,5,4,4 5,5,4,3 5,4,4,3 5,4,3,3 5,4,3,2 5,4,3,1 5,4,3,1 ~~~~~
Pull-Ups 3x6 3x6 3x8 3x8 3 x 10 3x6 3 x 10 3 x 10 3x8
Dips 3 x Fail 3 x Fail 3 x 12 w/wt. 3 x 10 w/wt. 10,8,8 w/wt. 3x8@bwt. 3x8 w/wt. 8,8,6 w/wt. 3x6
Lateral Raises 2 x 15 3 x 12 3 x 10 3 x 10 3x8 2x8 3x8 3x8 ~~~~~
Wrist Flex./Ext. 2 x 20 2 x 20 3 x 15 3 x 15 3 x 12 2 x 12 3 x 10 3 x 10 ~~~~~
                   
Sunday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Bench Hops 10 jumps 10 jumps 15 jumps 15 jumps 15 jumps 20 jumps 20 jumps 20 jumps
Speed Cleans 5x5@64% 5x5@64% 5x4@67% 5x4@67% 5x3@70% 5x3@64% 5x3@70% 5x2@73% 5x3@70%
Squat See chart for these training intensities.
Lunge 3x15 ea. 3x15 ea. 3x10 ea. 3x8 ea. 3x8 ea. 2x10 ea 3x8 ea. 3x8 ea. ~~~~~
Leg Extension 2x12 2x12 2x12 3 x 10 3x8 2 x 12 3x8 3x8 2 x 12
Low back ext. 2x12 2x12 2x12 3 x 15 3 x 12 3 x 12 3 x 10 3 x 10 2 x 12
Power Shrugs 4 x 12 4 x 12 12,12,10,10 12,10,10,8 10,10,8,8 3x8 8,6,6,6 8,6,6,6 ~~~~~
                   
Tuesday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Hang Snatch 4x5 4x5 4x5 4x4 4x4 2x4 4x3 4x3
Bench Press 8 x 3@64% 8 x 3@64% 8 x 3@67% 8 x 3@67% 8 x 3@70% 8 x 3@70% 8 x 3@70% 8 x 3@70% 225 Rep Test
  (speed) (pause) (speed) (pause) (speed) (pause) (speed) (pause)  
Incline Press 3 x 5@67% 3 x 5@67% 3 x 4@70% 3 x 3@73% 3 x 3@73% 2 x 2@73% 3 x 2@76% 3 x 2@76% 3 x 5@67%
Barbell Rows 3 x 10 3 x 10 10,10,8 10,8,8 10,10,8 2x8 8,8,6 8,8,6,6 8,8,6
Shoulder Press 3 x 10 3 x 10 3x8 10,10,8 10,10,8 2x8 8,8,6 8,8,6,6 8,8,6
Triceps 4x8 5x8 5x8 6x8 6x8 3x8 5x6 6x6 ~~~~~
Biceps Curl 4 x 10 4 x 10 4x8 5x8 5x8 3x8 5x6 6x6 ~~~~~
                   
Wednesday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Bench Hops 10 jumps 10 jumps 15 jumps 15 jumps 15 jumps 20 jumps 20 jumps 20 jumps
Snatch Squats 3x6 3x5 3x5 3x5 3x5 3x4 3x4 3x3 ~~~~~
Power Cleans See chart for these training intensities.
Clean Pulls 3x5@ 3 x 4@ 3 x 3@ 3 x 3@ 4 x 1@ 4 x 2@ 4 x 1@ 3 x 1@ ~~~~~
  207 Clean Max+25 Clean Max+50 Clean Max+50 Clean Max+75 Clean Max Clean Max+75 Clean Max+100  
Squat (bwt) 4x8 4x8 5x8 5x8 6x8 3x8 5x8 6x8 3x8
Good Mornings 3 x 10 3 x 10 ~~~~~~ ~~~~~~ ~~~~~~ ~~~~~~ ~~~~~~ ~~~~~~ ~~~~~
Deadlifts ~~~~~~ ~~~~~~ 3x8@ 85% bwt 3x6@ 90% bwt 3x4@ bwt 3x2@ bwt 3x4@ bwt+25 ~~~~~~ 2 x 15
Calf Raises 3 x 15 3 x 15 3 x 12 3 x 10 4x8 3x8 4x8 4x8 3 x 12
 Saturday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Bench Press 8x 6x 5x 3x 1x 3x 5x 1x Fail @ 100% + 5lbs
8x 6x 5x 3x 1x 3x
8x 6x 5x 3x 1x 3x 3x 1x Fail @ 100% + 5lbs
8x 6x 5x 3x 1x 3x
3x 1x Fail @ 100% + 5lbs
Fail @ 1/2 Fail @ 1/2 3x
3x
3x
Push Jerk 5x 5x 5x 5x 5x 5x 5x 5x ~~~~~
5x 5x 5x 4x 4x 4x 4x 4x
5x 4x 4x 4x 3x 3x 3x 3x
5x 4x 3x 3x 3x 2x 1x 1x
Pull-Ups 3x6 3x6 3x8 3x8 3 x 10 3x6 3 x 10 3 x 10 3x8
Dips Fail @ Fail @ 12 x 12 x 10 x 8 x BW 8x 8x 6x
Fail @ Fail @ 12 x 12 x 8x 8 x BW 8x 8x 6x
Fail @ Fail @ 12 x 8x 8 x BW 8x 6x 6x
Lateral Raises 15 x 12 x 10 x 10 x 8x 8x 8x 8x ~~~~~
15 x 12 x 10 x 10 x 8x 8x 8x 8x
12 x 10 x 10 x 8x 8x 8x
Wrist Flex./Ext. 20 x 20 x 15 x 15 x 12 x 12 x 10 x 10 x ~~~~~
20 x 20 x 15 x 15 x 12 x 12 x 10 x 10 x
15 x 15 x 12 x 10 x 10 x
 Sunday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Bench Hops 10 jumps 10 jumps 15 jumps 15 jumps 15 jumps 20 jumps 20 jumps 20 jumps
Speed Cleans 5x 5x 4x 4x 3x 3x 3x 2x 3x
5x 5x 4x 4x 3x 3x 3x 2x 3x
5x 5x 4x 4x 3x 3x 3x 2x 3x
5x 5x 4x 4x 3x 3x 3x 2x
5x 5x 4x 4x 3x 3x 3x 2x
Squat 8x 6x 5x 4x 4x 2x 3x 1x Fail @ 100% + 5lbs
8x 6x 5x 4x 4x 2x 3x 1x
8x 6x 5x 4x 4x 2x 3x Fail @ 100% + 5lbs
8x 6x 5x 4x 2x
2x Fail @ 100% + 5lbs
Alt Lunges 30 x 30 x 20 x 16 x 16 x 20 x 16 x 16 x
30 x 30 x 20 x 16 x 16 x 20 x 16 x 16 x
30 x 30 x 20 x 16 x 16 x 16 x 16 x
Leg Ext 12 x 12 x 12 x 10 x 8x 12 x 8x 8x 12 x
12 x 12 x 12 x 10 x 8x 12 x 8x 8x 12 x
10 x 8x 8x 8x
Back Ext 12 x 12 x 12 x 15 x 12 x 12 x 10 x 10 x 12 x
12 x 12 x 12 x 15 x 12 x 12 x 10 x 10 x 12 x
15 x 12 x 12 x 10 x 10 x
Power Shrugs 12 x 12 x 12 x 12 x 10 x 8x 8x 8x ~~~~~
12 x 12 x 12 x 10 x 10 x 8x 6x 6x
12 x 12 x 10 x 10 x 8x 8x 6x 6x
12 x 12 x 8x 8x 8x 6x 6x
 Tuesday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Hang Snatch 5x 5x 5x 4x 4x 4x 3x 3x
5x 5x 5x 4x 4x 4x 3x 3x
5x 5x 5x 4x 4x 3x 3x
5x 5x 5x 4x 4x 3x 3x
Bench Press Speed Pause Speed Pause Speed Pause Speed Pause
8x3 8x3 8x3 8x3 8x3 8x3 8x3 8x3 225 Rep Test
  1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
5 6 7 8 5 6 7 8 5 6 7 8 5 6 7 8 5 6 7 8 5 6 7 8 5 6 7 8 5 6 7 8
Incline Press 2x 5x 4x 3x 3x 2x 2x 2x 2x
2x 5x 4x 3x 3x 2x 2x 2x 2x
2x 5x 4x 3x 3x 2x 2x 2x
Barbell Rows 10 x 10 x 10 x 10 x 10 x 8x 8x 8x 8x
10 x 10 x 10 x 8x 10 x 8x 8x 8x 8x
10 x 10 x 10 x 8x 8x 6x 6x 6x
6x
Shoulder Press 10 x 10 x 8x 10 x 10 x 8x 8x 8x 8x
10 x 10 x 8x 10 x 10 x 8x 8x 8x 8x
10 x 10 x 8x 10 x 10 x 6x 6x 6x
6x
Close Grip Bench 8x 8x 8x 8x 8x 8x 6x 6x
8x 8x 8x 8x 8x 8x 6x 6x
8x 8x 8x 8x 8x 8x 6x 6x
8x 8x 8x 8x 8x 6x 6x
8x 8x 8x 8x 6x 6x
8x 8x 6x
Biceps Curl 10 x 10 x 8x 8x 8x 8x 6x 6x
10 x 10 x 8x 8x 8x 8x 6x 6x
10 x 10 x 8x 8x 8x 8x 6x 6x
10 x 10 x 8x 8x 8x 6x 6x
8x 8x 6x 6x
6x
 Wednesday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Bench Hops 10 jumps 10 jumps 15 jumps 15 jumps 15 jumps 20 jumps 20 jumps 20 jumps
Snatch Squats 6x 5x 5x 5x 5x 4x 4x 3x
6x 5x 5x 5x 5x 4x 4x 3x
6x 5x 5x 5x 5x 4x 4x 3x
Power Cleans 4x 4x 3x 3x 2x 3x 2x 1x Fail @ 100% + 5lbs
4x 4x 3x 3x 2x 3x 2x 4x
4x 4x 3x 3x 2x 3x 2x Fail @ 100% + 5lbs
4x 4x 3x 3x 2x 3x 1x
4x 4x 3x 3x 1x Fail @ 100% + 5lbs
4x 4x
DB Cleans 5x 4x 3x 3x 1x 2x 1x 1x ~~~~~
5x 4x 3x 3x 1x 2x 1x 1x  
5x 4x 3x 3x 1x 1x 1x
1x
Squat (B.W.) 4x8 4x8 5x8 5x8 6x8 3x8 5x8 6x8 3x8

Good Morning 10 x 10 x ~~~~~~ ~~~~~~ ~~~~~~ ~~~~~~ ~~~~~~ ~~~~~~ ~~~~~

10 x 10 x
10 x 10 x
Dead Lift ~~~~~~ ~~~~~~ 8x 6x 4x 8x 4x ~~~~~~ 15 X
8x 6x 4x 8x 4x 15 X
8x 6x 4x 8x 4x
Calf Raises 15 x 15 x 12 x 10 x 8x 8x 8x 8x 12 x
15 x 15 x 12 x 10 x 8x 8x 8x 8x 12 x
15 x 15 x 12 x 10 x 8x 8x 8x 8x 12 x
8x 8x 8x