Prep Phase –M1/Strength- Week 2 of 4

Roll Out 3-6min
Active Warm Up 5-10min
Bar Warm Up
Sn Deadlift+HMS+SP+OHS+Sotos Press 1x5ea.
MS+PSB+OHS+Sotos Press 1x5ea.
HSP+PS+HS+Sn Land+Sn Drop 1x3ea.
SP+HPS+HDS+SB+HSB 1x3ea.

Power Snatch + Snatch Push Press 1×3+3/50% 1×3+3/60% 1×3+3/65% 1×3+3/70% 1×3+3/75%
Low Snatch Pull 1×3/60% 1×3/70% 1×3/75%
High Snatch Pull 1×3/60% 1×3/70% 1×3/75%
Overhead Squat (Tempo:3-2-Explode) 1×3/60% 1×3/70% 1×3/75%
3xA
A1. Push up w/1 foot up 5ea
A2. Bench Press 10/60%
A3. Latissamus Dorsi Stretch 30 sec
A4. Scapula or Rhomboid Stretch 30 sec
3xB
B1. Chin Ups 10 (UNBROKEN)
B2. Bent Over Row 10/60%
B3. Pectoral Stretch 30 sec
3xC
C1. 1-arm press 10ea
C2. Jobes 5ea
C3. Trapezoid stretch 30 sec
3xD
D1. BB Curls 10
D2. BB Skull Crushers 10
D3. Seated 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
Sn Deadlift+HMS+SP+OHS+Sotos Press 1x5ea.
MS+PSB+OHS+Sotos Press 1x5ea.
HSP+PS+HS+Sn Land+Sn Drop 1x3ea.
SP+HPS+HDS+SB+HSB 1x3ea.
Muscle Snatch 3-3-3-3-3
*1-2min Rest
Snatch 3-3-2-2-1-1-1
*2min Rest
3xA
A1. Single Leg Squat 5ea
A2. Back Squat 10/60%
A.3 Ham String Stretch 30 sec
3xB
B1. Single Leg Bridge 5ea
B2. RDL 3×10/60%
B3. Quad Stretch 30 sec
3xC
C1. Farmer Carry 10 yd square (clockwise & counter clockwise 1x each)
C2. Barbell Shrugs 10/RFH
C3. Deltoid Stretch 30 sec
3xD
D1. Adductors/Abductors 6-10
D2. Pick one each time Glut, Hip flexor, Lower back 30sec to 1min

Prep Phase –M1/Strength- Week 1 of 4

Roll Out 3-6min
Active Warm Up 5-10min
Bar Warm Up
Sn Deadlift+HMS+SP+OHS+Sotos Press 1x5ea.
MS+PSB+OHS+Sotos Press 1x5ea.
HSP+PS+HS+Sn Land+Sn Drop 1x3ea.
SP+HPS+HDS+SB+HSB 1x3ea.

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 20min
Clean & Jerk -RFH- 1RM
**Recomendations on Jumps: 3/45% 2/60% 2/70-75% 1/80-85%
1/90-95% 2-3×1/95-105%**

-5min Rest-

In 20min
Back Squat 3-5×2-3/80-85%