S&C WINTER CYCLE.

xlsx 4-DAY SPLIT - Week 3

MONDAY
Emphasis - Lower Body & Posterior Chain
Movement Pattern - Knee / Hip / Vert. & Horiz. pull

EXPLOSIVE:
Pattern: Type: Sets: Reps: Rest / Time:
Clean Variation Hang Clean 5 5-4-3-2-1

STRENGTH:
Pattern: Type: Sets: Reps: Rest / Time:
Knee dominant
(compound) Squat 5 5-4-3-2-1

AUXILARY : SUPERSETS
Pattern: Type: Sets: Reps: Rest / Time:
Vertical Pull Pull Ups 2 10 SS - A

Knee Bulgarian
2 5/5 AA - A
Dominant Split Squat

Adductor Weighted
2 5/5 SS - B
Accessory Side Lunge

Horizontal Inverted
2 10 SS - B
pull Row

Trap
Shrugs 2 10 SS - C
Accessory

Hip / Hinge SL RDL 2 10 SS - C

OT:
Pattern: Type: Sets: Reps: Rest / Time:
Isometric
BURN OUT
Lunge Hold 1 75 sec / leg

1
S&C WINTER CYCLE.xlsx 4-DAY SPLIT - Week 3

TUESDAY
Empasis - Upper Body
Movement Pattern - Vert. & Horiz. push / Elbow ROM

EXPLOSIVE:
Pattern: Type: Sets: Reps: Rest / Time:
Jerk OR Snatch
Variation Jerk 5 5-4-3-2-1

STRENGTH:
Pattern: Type: Sets: Reps: Rest / Time:
Horizontal Push
(compound) Bench 5 5-4-3-2-1

AUXILARY : SUPERSETS
Pattern: Type: Sets: Reps: Rest / Time:
Elbow
Dips 2 10 SS -A
Extension

Horizontal Weighted
2 10 SS - A
Push Push up

Elbow Plate Supi-

2 10 SS - B
Flexion Curls

Vertical Push Military Press 2 10 SS - B

Horizontal Incline D-bell

Hammer Press
2 10 SS - C
push

Deltoid 3-way
2 5-5-5 SS - C
Accessory Shoulder

OT:
Pattern: Type: Sets: Reps: Rest / Time:
Cliff Hanger
BURN OUT / Farmer
1 45 sec.
Hold

2
S&C WINTER CYCLE.xlsx 4-DAY SPLIT - Week 3

WEDNESDAY
Emphasis - Speed & Agility Training
Movement Patt. - Linear / Lateral / Resistive / VO2 / Plyos / COD

LINEAR:
Type: Sets: Reps: Rest / Time:

RESISTIVE:
Type: Sets: Reps: Rest / Time:

PLYOMETRIC:
Type: Sets: Reps: Rest / Time:
Ladder
8 10-15 blocks

VO2:
Type: Sets: Reps: Rest / Time:
All the way
Stadium Run
2 down

C.O.D.:
Type: Sets: Reps: Rest / Time:
Dots
8 15sec

LATERAL:
Type: Sets: Reps: Rest / Time:

3
S&C WINTER CYCLE.xlsx 4-DAY SPLIT - Week 3

THURSDAY
Emphasis - Lower Body & Posterior Chain
Movement Pattern - Knee / Hip / Vert. & Horiz. pull

EXPLOSIVE:
Pattern: Type: Sets: Reps: Rest / Time:
Clean Variation Power Clean 5 5-4-3-2-1

STRENGTH:
Pattern: Type: Sets: Reps: Rest / Time:
Knee dominant
(compound) Front Squat 5 5-4-3-2-1

AUXILARY : SUPERSETS
Pattern: Type: Sets: Reps: Rest / Time:
Vertical Pull Chin up 2 10 SS - A

Knee Weighted
2 5/5 SS - A
Dominant step ups

Ab Acessory AB Rollout 2 10 SS - B

Plyo Hurdle
2 5 SS - B
Accessory Jumps

Horizontal
Incline row 2 10 SS - C
Pull

Deadlift -
Hidge 2 5 SS - C
Drop @ Top

OT:
Pattern: Type: Sets: Reps: Rest / Time:
Rev. Duck
BURN OUT
Walk 1 100M

4
S&C WINTER CYCLE.xlsx 4-DAY SPLIT - Week 3

FRIDAY
Empasis - Upper Body
Movement Pattern - Vert. & Horiz. push / Elbow ROM

EXPLOSIVE:
Pattern: Type: Sets: Reps: Rest / Time:
Snatch OR Plyo Snatch
Variation 5 2-2-2 SS - Deltoid
Complex

STRENGTH:
Pattern: Type: Sets: Reps: Rest / Time:
Horizontal Push Incline
(compound) 5 5 SS - Curls
Bench

AUXILARY : SUPERSETS
Pattern: Type: Sets: Reps: Rest / Time:
Deltoid
Lateral Raise 10 SS - Snatch
Accessory

Elbow
B-bell curls 10 SS - Bench
Flexion

Elbow Skull
2 10 STATION A
Extension Crushers

Horizontal Decline Push

2 10 STATION B
push ups

OH D-bell
Vertical Push 2 10 STATION C
press

OT:
Pattern: Type: Sets: Reps: Rest / Time: