Week 1
Day 1
A1. Barbell front squat 3×3
A1. Double KB clean and press (only clean on first rep) 3x 3
B1. Weighted chin 6-8 reps
B2. Suspended pushup 6-8 reps
B3. Single leg deadlift 5 reps
Perform circuit 3 x
C1. KB rack carries alternated with farmer carries 4x, as far as you can go in good form
Day 2
A1. Broad jump 3x 1 – full recovery
B1. Double KB clean and jerk 2-4-6 3x
C1. 1-arm KB swing 5+5 each on top of each minute – 10 minutes total
Day 3
A1 Barbell front squat 3×3 same weight as day 1
A2. Double KB clean and press (only clean on first rep) 3×3 same bells
B1. Weighted chin 6-8 reps
B2. Suspended push ups 6-8 reps
B3. SLDL 5 reps
Perform circuit 4X
C1. KB rack carries alternated with farmer carries 4x, as far as you can go in good form
Click on the number below that corresponds to the week of training you’re in.
Week 2
Day 1
A1. Broad jump: 3x 2 – full recovery
B1. Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 6+ 6 each on top of each minute – 10 minutes total
Day 2
A1. Barbell front squat: 4×3- increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-4×3 same bells
B1. Weighted chin ups: 6-8 reps
B2. Ring push ups: 6-8 reps
B3. SLDL: 5 reps
Perform circuit 4X
C1. KB rack carries alternated with farmer carries: 5x as far as you can go in good form
Day 3
A1. Broad jump: 3x 2 – full recovery
B1. Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 7+7 each on top of each minute – 10 minutes total
Click on the number below that corresponds to the week of training you’re in.
Week 3
Day 1
A1 Barbell front squat- 5×3- increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-5×3 same bells
B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x
C1. KB rack carries alternated with farmer carries- 5x as far as you can go in good form
Day 2
A1. Broad jump- 3x 3 – Full recovery
B1. Double KB clean and jerk – 2-4-6 5x
C1. 1 arm KB swing -8+ 8each on top of each minute – 10 minutes total
Day 3
A1 Barbell front squat- 5×4- same weight
A2. Double KB clean and press (only clean on first rep)-5×4 same bells
B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x
C1. KB rack carries alternated with farmer carries- 5x as far as you can go in good form
Click on the number below that corresponds to the week of training you’re in.
Week 4
Day 1
A1. Broad jump- 4x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6 -8 3x
C1. 1 arm KB swing -9+ 9 each on top of each minute – 10 minutes total
Day 2
A1 Barbell front squat- 5×5- same weight
A2. Double KB clean and press (only clean on first rep)-5×5 same bells
B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x
C1. KB rack carries alternated with farmer carries- 6x as far as you can go in good form
Day 3
A1. Broad jump- 4x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6 -8 3x
C1. 1 arm KB swing -10+ 10 each on top of each minute – 10 minutes total
Click on the number below that corresponds to the week of training you’re in.
Week 5
Day 1
A1 Barbell front squat- 3×3 + 15-20lbs from last workout
A2. Double KB clean and press (only clean on first rep)-3×2-3 move up 1 set of bells
B1. Weighted chin- 6-reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 3X – increase weight across sets
C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (3 sets)
Day 2
A1. Broad jump- 5x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6-8 4x
C1. 1 arm KB swing -5+5 each on top of each minute – 10 minutes total-heavier bell
Day 3
A1 Barbell front squat- 3×3 + same as day 1
A2. Double KB clean and press (only clean on first rep)-3×2-3 same weight
B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 3x-increase weight across sets
C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (3 sets)
Click on the number below that corresponds to the week of training you’re in.
Week 6
Day 1
A1. Depth Drop- 3×1
B1. Double KB clean and jerk – 2-4-6-8 5x
C1. 1 arm KB swing -6+6 each on top of each minute – same weight as last day
Day 2
A1 Barbell front squat- 4×3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-4×2-3 same weight as previous week
B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x
C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (4 sets)
Day 3
B1. Double KB clean and jerk – 2-4-6 -8 5x
C1. 1 arm KB swing -7+7 each on top of each minute – same weight as last day
Click on the number below that corresponds to the week of training you’re in.
Week 7
Day 1
A1. Barbell front squat- 5×3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-5×2-3 same weight as previous week
B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x
C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (4 sets)
Day 2
B1. Double KB clean and jerk – 2-4-6 -8-10- 3x
C1. 1 arm KB swing -8+8each on top of each minute – same weight as last day
Day 3
A1 Barbell front squat- 5×3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-5×2-3 same weight as previous day
B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x
C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (5 sets)
Click on the number below that corresponds to the week of training you’re in.
Week 8
Day 1
A1. Depth Drop- 4×3
B1. Double KB clean and jerk – 2-4-6 -8-10- 3x
C1. 1 arm KB swing -9+9each on top of each minute – same weight as last day
Day 2
A1. Barbell front squat- 5×4+ same as previous week
A2. Double KB clean and press (only clean on first rep)-5×3-4 same weight as previous day
B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 5x
C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (5 sets)
Day 3
A1. Depth Drop- 5×3
B1. Double KB clean and jerk – 2-4-6 -8-10- 4x
C1. 1 arm KB swing -10+10 each on top of each minute – same weight as last day
Click on the number below that corresponds to the week of training you’re in.
Week 9
Day 1
A1. Barbell front squat- 5×5+ same as previous week
A2. Double KB clean and press (only clean on first rep)-5×3-5 same weight as previous day
B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 5x
C1. KB rack carries: as far as you can go, then transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(3 sets)
Day 2
A1. Depth Drop to 15 yard sprint- 3×1
B1. Double KB clean and jerk – 2-4-6 -8-10- 4x
C1. 1 arm KB snatch 5+5 each on top of each minute – same weight as week 1 KB swing weight
Day 3
A1. Barbell front squat- 5x5increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-5×3-5 same weight as previous day
B1. Weighted chin- 7reps
B2. Suspension push ups-9reps
B3. SLDL-6 reps
Perform circuit 5x
C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(3 sets)
Click on the number below that corresponds to the week of training you’re in.
Week 10
Day 1
A1. Depth Drop to 15 yard sprint- 3×2
B1. Double KB clean and jerk – 2-4-6-8-10- 5x
C1. 1 arm KB snatch 6+6 each on top of each minute – same weight as week 1 KB swing weight
Day 2
A1 Barbell front squat- 5×3 increase weight additional 5lbs
A2. Double KB clean and press (only clean on first rep)-5×4-5 same weight as previous day
B1. Weighted chin- 8reps
B2. Suspension push ups-10reps
B3. SLDL-7reps
Perform circuit 5x
C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(4 sets)
Day 3
A1. Depth Drop to 15 yard sprint- 3×3
B1. Double KB clean and jerk – 2-4-6 x 3 increase bell size
C1. 1 arm KB snatch 7+7 each on top of each minute – same weight as week 1 KB swing weight
Click on the number below that corresponds to the week of training you’re in.
Week 11
Day 1
A1. Barbell front squat- 5×4 keep weight the same
A2. Double KB clean and press (only clean on first rep)-5×4-5 same weight as previous day
B1. Weighted chin- 9reps
B2. Suspension push ups-11reps
B3. SLDL-8 reps
Perform circuit 5x
C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(4 sets)
Day 2
A1. Depth drop to 20 yard sprint- 5×2
B1. Double KB clean and jerk – 2-4-6 x 4
C1. 1 arm KB snatch 8+8 each on top of each minute – same weight as week 1 KB swing weight
Day 3
A1. Barbell front squat- 5×5 keep weight the same
A2. Double KB clean and press (only clean on first rep)-5×4-5 ( strive for 5×5)
B1. Weighted chin- 9 reps
B2. Suspension push ups-11reps
B3. SLDL-8 reps
Perform circuit 5x
C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(4 sets)
Click on the number below that corresponds to the week of training you’re in.
Week 12
Day 1
A1. Depth drop to 20 yard sprint- 3×3
B1. Double KB clean and jerk – 2-4-6 x 5
C1. 1 arm KB snatch 9+9 each on top of each minute – same weight as week 1 KB swing weight
Day 2
A1. Barbell front squat- either increase weight to top set of 5 or test 1rm
A2. Double KB clean and press –try for 5 clean sets of 5 or test 1rm
B1. Weighted chin- 10-12reps
B2. Suspension push ups-12-15reps
B3. SLDL-8 reps
Perform circuit 2-3x
C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(5sets)
Day 3
A1 . Double KB clean and jerk –Take old bell size and test RM. Strive for 10% of bw- (For example: 170lbs = 17 reps)
C1. 1 arm KB snatch 10+10 each on top of each minute – same weight as week 1 KB swing weight
