Advanced German Volume Training
by Charles Poliquin

WO #1
3-6min Jump Rope Work
Buddy Lee Jump Rope Training
Power Snatch 5-7×3/
Push Press 3-5×3/
WO #2
1441 Dynamic Warm Up
AQAP for Time of:
100m Run
15 Over Head Squat (M=135lbs, W=95lbs)
200m Run
15 Over Head Squat (M=135lbs, W=95lbs)
400m Run
15 Over Head Squat (M=135lbs, W=95lbs)
200m Run
15 Over Head Squat (M=135lbs, W=95lbs)
100m Run

Long Distance Runner Off-Season

Junior/Senior:
Power Clean 5×5/

Freshman/Sophomore:
Clean Pull 5×5/
Hang Power Clean 5×5/

Team:
3x
1 Arm & Alt Leg Dead Bugs 1min
Pillars 1min
Oblique Pillars 1min ea side
3x AQAP
15ea Leg Pistols
15ea BB Single Leg RDL’s
3x AQAP
15ea DB Bench Press
15ea DB 1 Arm Row
15ea DB 1 Arm & Single Leg Press

WO#1
Snatch 6-8×2/
Clean & Jerk 6-8×2/
WO#2
If you finished (all 10reps) 3 to 4 sets move up 1.5% to 3%. If you did not complete the 3 to 4 sets repeat last weeks weight.
Under 5 years of experience:
Back Squats 10×10/80%
RDL’s 10×10/80%
Over 5 years of experience:
Back Squats 10×5/80%
RDL’s 10×5/80%
If you fail count it as a full set. Try and get first 3 sets of 10 reps if it drops  after that, its OK!