Prep Phase –M1/Strength- Week 2 of 4

Roll Out 3-6min
Active Warm Up 5-10min
Bar Warm Up
LET THE BIG DOG EAT!!
In 20min
Snatch-RFH- 1RM
**Recomendations on Jumps: 3/45% 3/60% 2/70-75%
1/80-85% 1/90-95% 2-3×1/95-105%**
-5min Rest-
In 20minClean & Jerk -RFH- 1RM
**Recomendations on Jumps: 3/45% 2/60% 2/70-75% 1/80-85%
1/90-95% 2-3×1/95-105%**
On a 2min Clock
Back Squat 3-5×2-3/80-85%

Prep Phase –M1/Strength- Week 2 of 4

Roll Out 3-6min
Active Warm Up 5-10min
Bar Warm Up
Deadlift+HMC+FS+Press 1x5ea.
MC+DFS+PP 1x5ea.
HCP+PC+HC+PJ 1x3ea.
CP+HPC+HDC+PJ+Jerk 1x3ea.

Power Clean + Push Press 1×3+3/50% 1×3+3/60% 1×3+3/65% 1×3+3/70% 1×3+3/75%
Low Clean Pull 1×3/60% 1×3/70% 1×3/75%
High Clean Pull 1×3/60% 1×3/70% 1×3/75%
Front Squat (Tempo:3-2-Explode) 1×3/60% 1×3/70% 1×3/75%
3xA
A1. Dips
A2. Ring Push Ups
A3. Latissamus Dorsi Stretch 30 sec
A4. Scapula or Rhomboid Stretch 30 sec
3xB
B1. 1 Arm KB Bent Over Row 10ea
B2. Stiff Leg Kipping Pull Ups 10 (UNBROKEN)
B3. Pectoral Stretch 30 sec
3xC
C1. KB Press 10
C2. Jobes 5ea
C3. Trapezoid stretch 30 sec
3xD
D1. DB Bicep 10
D2. DB Triceps 10
D3. Bent Over Rear Deltoids 10
D4. Pick one each time Stretch Tricep/Bicep/Forearm/Pec 30 sec

Prep Phase –M1/Strength- Week 2 of 4

Roll Out 3-6min
Active Warm Up 5-10min
Bar Warm Up
Deadlift+HMC+FS+Press 1x5ea.
MC+DFS+PP 1x5ea.
HCP+PC+HC+PJ 1x3ea.
CP+HPC+HDC+PJ+Jerk 1x3ea.

Muscle Clean 3-3-3-3-3
*1-2min Rest
Clean+Push Jerk 3-3-2-2-1-1-1
*2min Rest
3xA
A1. KB Lateral Squats 5ea
A2. KB Front Squat 10
A.3 Ham String Stretch 30 sec
3xB
B1. KB Single Leg RDL 5ea
B2. KB Swing 3×10
B3. Quad Stretch 30 sec
3xC
C1. Farmer Carry 30 yd out and back
C2. False Grip KB Shrugs 10
C3. Deltoids Stretch 30 sec
3xD
D1. Adductors/Abductors 6-10
D2. Pick one each time Glut, Hip flexor, Lower back 30sec to 1min