Rest

Week 1

Mid-Day or PM
OH squat 12/50% 12/55% 10/60% 10/65%
Front squat 12/50% 10/60% 8/70% 8/75%
Back Squat 10/60% 10/65% 8/70% 8/75%
Lateral Squat 3x12ea
DeadLift 5/ 5/ 5/ 5/ 5/
RDL 10/ 8/ 8/
Rev. Hyper Ex. 3×12/

Bent Over Row 10/Barbell 8/30% 6/50% 4/65% 2/80% 1/90%
Deadlift 10/Barbell 6/30% 4/50% 4/65% 2/80% 1/90%

Rest

or

Snatch 3/45% 2/55% 1/60% 1/65% 1/70% *1/75%
Clean & Jerk 2/55% 1/60% 1/65% 1/70% *1/75%

AM
30-50min Bike Ride @ 60% THR

PM
Press 12/50% 12/55% 10/60% 10/65% 8/70% 8/75%
Front Raise 12/ 2×10/
Lateral Raise 4×10
Bent Over Rear Delt 3×12
BB Shrugs 12/ 10/ 8/ 8/
Farmer Walks 3x100ft
BB Wrist Curls 3xFailure
GH Sit Ups 3×10
Crunches, Deadbug, etc. 4×25
Leg Swings 3×10

3 Weeks Out

Back squat 10/Barbell 8/30% 6/50% 4/65% 2/80% 1/90%
Bench Press 10/Barbell 8/30% 6/50% 4/65% 2/80% 1/90%

3 Days Out

Snatch 3/45% 2/55% 1/65% 1/75% 1/80% *1/85%
Clean & Jerk 2/55% 1/65% 1/75% *1/80%

Week 1

AM or Mid-Day
1mile Warm Up Run 8 to 9min Mile Pace
Active Warm Up 5-10min
Sprint + Walk 10x300m Sprint + 100m Walk
*Run at 6 to 7min Mile Pace. Rest 1:3 (Work to Rest Ratio)
1mile Cool Down Run 9 to 10min Mile Pace
Stretch 10min

Rest

AM
30-50min Row @ 60% THR

PM
BOR 12/50% 12/55% 10/60% 10/65% 8/70% 8/75%
Archer Pull Ups 3x6ea
Wide Grip Pull Ups 3×12
Supine Scapula + Pull Ups 3×12
1 Arm DB Row 3x10ea
Dips 3×12
BB Skull Crushers 3×12
Band Tri Pull Down 3×12
Band 1 Arm Band Kick back 3x10ea
Stretch 10min