Prep Phase –M1/Strength- Week 1 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

Push Press 1×3/50% 1×3/60% 1×3/65% 1×3/70% 1×3/75%
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 1 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
*1min Rest
Clean+Push Jerk 3-3-2-2-1-1-1
*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

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.

Snatch Press 1×3/50% 1×3/60% 1×3/65% 1×3/70% 1×3/75%
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 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.

Muscle Snatch 3-3-3-3-3
*1min Rest
Snatch 3-3-2-2-1-1-1
*1-2min Rest

3xA
A1. Single Leg Squat 5ea
A2. Back Squat 10/60%
A3. Hamstring Stretch 30sec

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 30 sec to 1min