BLOCK 1 (Weeks 1-4)

DAY 1 WEEK 1 WEEK 2 WEEK 3 WEEK 4

CLEAN from BLOCKS BELOW KNEE 6x2 @70% 4x2 @77.5% 3x1 @85% 3x2 @75%
rest as needed rest as needed rest as needed rest as needed
PUSH JERK 4x2 @70% 3x2 @77.5% 3x1 @85% 3x2 @75%
rest as needed rest as needed rest as needed rest as needed
TRAP BAR RYTHMIC SQUAT JUMP 4x3 @25% of Back Squat 1RM 5x3 @27.5% of Back Squat 1RM 5x3 @30% of Back Squat 1RM 3x3 @20% of Back Squat 1RM
rest as needed rest as needed rest as needed rest as needed
SINGLE LEG BOUNDS FOR DISTANCE 4x3/3 5x3/3 5x3/3 3x3/3
(continuous bounds) rest as needed rest as needed rest as needed rest as needed
MED BALL ROTATIONAL SIDE THROW 4x4/4 5x5/5 5x5/5 3x3/3
rest as needed rest as needed rest as needed rest as needed
DAY 2 WEEK 1 WEEK 2 WEEK 3 WEEK 4
FRONT SQUAT CLUSTERS 8x1.1 @60% 6x1.1 @70% 5x1.1 @80% 5x1.1 @65%
(rest 15 seconds between reps) rest as needed rest as needed rest as needed rest as needed
ROMANIAN DEADLIFT (fast eccentric) 3x5 @7RPE 4x5 @7RPE 4x5 @8RPE 3x5 @6RPE
rest as needed rest as needed rest as needed rest as needed
WEIGHTED DIPS 5x5 @7RPE 5x5 @8RPE 5x5 @9RPE 4x4RIR
rest as needed rest as needed rest as needed rest as needed
PENDLAY ROW 4x8 @7RPE 4x8 @8RPE 4x8 @9RPE 3x8 @6RPE
rest as needed rest as needed rest as needed rest as needed
DAY 3 (OFF) WEEK 1 WEEK 2 WEEK 3 WEEK 4

DAY 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4

SNATCH FROM BLOCKS ABOVE KNEE 8x2 @70% 6x2 @75% 4x2 @80% 3x2 @72.5%
rest as needed rest as needed rest as needed rest as needed
SPLIT JERK 3x3 @70% 3x3 @77.5% 3x2 @85% 3x2 @72.5%
rest as needed rest as needed rest as needed rest as needed
BARBELL RYTHMIC SQUAT JUMP 4x3 @25% of Back Squat 1RM 5x3 @27.5% of Back Squat 1RM 5x3 @30% of Back Squat 1RM 3x3 @20% of Back Squat 1RM
rest as needed rest as needed rest as needed rest as needed
CONSECUTIVE BOUNDS FOR 4x3 4x4 4x4 3x3
DISTANCE rest as needed rest as needed rest as needed rest as needed
MED BALL UNDERHAND FWD TOSS 3x3 3x3 3x3 3x3
rest as needed rest as needed rest as needed rest as needed
DAY 5 WEEK 1 WEEK 2 WEEK 3 WEEK 4
BACK SQUAT 3 @70% 2 @75% 3RM 4x3 @60%
3 @70% 2 @75% rest as needed
3 @72.5% 2 @77.5%
3 @75% 2 @80%
3 @75% 2 @80%
rest as needed between sets rest as needed between sets
PUSH PRESS Up to 3RM @7RPE Up to 3RM @8.5RPE Up to 3RM @10RPE 3x5 @70% of week 3 3RM
rest as needed rest as needed rest as needed rest as needed
2x4 @20% less than top set 2x3 @20% less than top set 2x2 @20% less than top set
rest as needed rest as needed rest as needed
1xAMRAP @20% less than top set 1xAMRAP @20% less than top set 1xAMRAP @20% less than top set
NORDIC CURLS (or GHD RAISES) 3x8 4x8 4x8 3x8
rest as needed rest as needed rest as needed rest as needed
WEIGHTED PULL UPS 5x5 @7RPE 5x5 @8RPE 5x5 @9RPE 4x4RIR
rest as needed rest as needed rest as needed rest as needed
HANGING STRAIGHT LEG RAISES 3xAMRAP 3xAMRAP 3xAMRAP 3xAMRAP
rest as needed rest as needed rest as needed rest as needed
 BLOCK 2 (Weeks 5-8)
DAY 1 WEEK 5 WEEK 6 WEEK 7 WEEK 8
POWER CLEAN 8x2 @65% 6x2 @72.5% 5x2 @80% 3x2 @70%
rest as needed rest as needed rest as needed rest as needed
PUSH JERK 3x1.1 @65% 3x1.1 @72.5% 6x1 @80% 4x1 @70%
rest as needed rest as needed rest as needed rest as needed
TB SQUAT JUMP (SINGLE JUMPS) 4x1.1 @30% of BS 1RM 4x1.1 @32.5% of BS 1RM 4x1.1 @35% of BS 1RM 2x1.1 @30% of BS 1RM
rest as needed rest as needed rest as needed rest as needed
SINGLE LEG DB STEP UP JUMP 4x3/3 (light to moderate DB) 4x3/3 (light to moderate DB) 4x4/4 (light to moderate DB) 3x3/3 (light DB)
rest as needed rest as needed rest as needed rest as needed
DEPTH VERTICAL JUMP 2x4 (drop off low box) 2x3 (drop off medium box) 2x2 (drop off high box) NONE
rest as needed rest as needed rest as needed
MB OVERHEAD SLAM 3x5 3x5 3x5 3x3
rest as needed rest as needed rest as needed rest as needed
DAY 2 WEEK 5 WEEK 6 WEEK 7 WEEK 8
BOX FRONT SQUAT 3RM @7RPE 3RM @8RPE 3RM @10RPE 3x3 @65% of Week 3 3RM
(ABOVE PARALLEL) rest as needed rest as needed rest as needed rest as needed
5x3 @20% less than top set 4x3 @20% less than top set 3x3 @20% less than top set
rest as needed rest as needed rest as needed
CLOSE GRIP BENCH PRESS 4x4 @72.5% 4x3 @77.5% 4x2 @82.5% 3x5 @65%
rest as needed rest as needed rest as needed rest as needed
1xAMRAP 1xAMRAP 1xAMRAP
STEP UP 4x5/5 @7RPE 4x5/5 @7RPE 4x4/4 @8RPE 3x4/4 @6RPE
rest as needed rest as needed rest as needed rest as needed
BENT OVER ROW 4x8 @7RPE 4x8 @7RPE 4x6 @8RPE 3x6 @6RPE
rest as needed rest as needed rest as needed rest as needed
DAY 3 (OFF) WEEK 5 WEEK 6 WEEK 7 WEEK 8

DAY 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8

POWER SNATCH 10x2 @70% 8x2 @77.5% 6x2 @85% 4x2 @72.5%
rest as needed rest as needed rest as needed rest as needed
SPLIT JERK 3x1.1 @75% 3x1.1 @82.5% 6x1 (build to max) 4x1 @72.5%
rest as needed rest as needed rest as needed rest as needed
BB SQUAT JUMP 4x1.1.1 @10% of BS 1RM 4x1.1.1 @12.5% of BS 1RM 4x1.1.1 @15% of BS 1RM 3x1.1 @10% of BS 1RM
rest as needed rest as needed rest as needed rest as needed
CONTRACT RELAX LUNGE 3x8/8 3x8/8 3x8/8 3x8/8
rest as needed rest as needed rest as needed rest as needed
DEPTH BROAD JUMP 2x4 (drop off low box) 2x3 (drop off medium box) 2x2 (drop off high box) NONE
rest as needed rest as needed rest as needed
DAY 5 WEEK 5 WEEK 6 WEEK 7 WEEK 8
BACK SQUAT 8x2 @60% 6x2 @65% 5x2 @70% 4x2 @60%
rest as needed rest as needed rest as needed rest as needed
PUSH PRESS 4x3 @65% 4x3 @72.5% 4x2 @75% 3x2 @60%
rest as needed rest as needed rest as needed rest as needed
NORDIC/GHD 3x3RIR 3x2RIR 3x1RIR 3x4RIR
rest as needed rest as needed rest as needed rest as needed
WEIGHTED PULL UPS 4x5 @3RIR 4x5 @2RIR 4x4 @1RIR 3x4 @4RIR
rest as needed rest as needed rest as needed rest as needed