Tier System Week 1 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Bent Rows Push Press Feet on Bench Pushups Clean Pull Front Squat Snatch Pull One Leg Squat Bradford Press Good Mornings Chinups Overhead Squat Week 2 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Standing Military Press Jerk Chinups Hang Clean Pull Front Squat Snatch Rack Pull Barbell Lunges Feet on Bench Pushups Romanian Deadlifts Grip 1 2 Board Bench Press Snatch Deadlift Week 3 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Grip 1 2 Board Bench Press Push Press Bent Rows Clean Pull Front Squat Snatch Pull One Leg Squat Chinups(feet on bench) Good Mornings Bradford Press Overhead Squat Week 4 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Chinups Jerk Feet on Bench Pushups Hang Clean Pull Front Squat Snatch Rack Pull Barbell Lunges Grip 1 2 Board Bench Press Romanian Deadlifts Standing Military Snatch Deadlift Weak Triceps Program Week 1 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Grip 3 Floor Press Push Press Feet on Bench Pushups Clean Pull Front Squat Snatch Pull One Leg Squat Bradford Press Good Mornings Bent Row Clean/FS/PP Week 2 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Grip 1 2 Board Bench Press Jerk Grip 3 Floor Press Hang Clean Pull Front Squat Snatch Rack Pull Barbell Lunges Standing Military
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Transcript
Tier System
Week 1Day 1 Day 2 Day 3Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Bent Rows Push PressFeet on Bench Pushups Clean Pull Front Squat
Snatch Pull One Leg Squat Bradford PressGood Mornings Chinups Overhead Squat
Week 2Day 1 Day 2 Day 3Clean Back Squat Grip 3 Bench Press
Pause/Box/Bench Squat Standing Military Press JerkChinups Hang Clean Pull Front Squat
Weeks Foundation Exercise U/L Foundation Exercise TB Olympic Pulls Box/Bench Squat Push Press/Jerk1 61,67,73,79,82x6,+5 6x3 73% 85%x5 6x3 50% Heavy but with good form2 61,67,73,79,85x4,+5 5x3 82% 91%x3 6x3 55% Heavy but with good form3 67,73,79,85,91x2,+5 3x2 91% 94%x2 6x3 60% Heavy but with good form4 3xAMRAP 75% 5x3 85% 85%x5 6x3 55% Heavy but with good form5 61,67,73,79,85x5,+5 4x2 91% 91%x3 6x3 60% Heavy but with good form6 67,73,79,85,91x3,+5 4x1 94% 94%x2 6x3 65% Heavy but with good form7 73,79,85,91,97x1,+5 2x1 97% 101%x2 6x3 55% Heavy but with good form8 3xAMRAP 75% 6x2 73% 85%x3 6x3 50% Heavy but with good form9 MAX MAX off off off
All other exercises done as heavy as possible for 6-10 repsBW Exercises AMRAPLower Volume
Weeks Foundation Exercise U/L Foundation Exercise TB Olympic Pulls Box/Bench Squat Push Press/Jerk1 55,61,67,73,79,82x6 5x3 82% 91%x3 6x2 50% Up to 64%x3-42 55,61,67,73,79,85x4 4x2 88% 94%x2 6x2 55% Up to 64%x3-43 61,67,73,79,85,91x2 3x2 91% 85%x5 6x2 60% Up to 67%x3-44 3xAMRAP 75% 5x3 85% 91%x3 6x2 55% Up to 67%x3-45 55,61,67,73,79,85x5 4x1 94% 94%x2 6x2 60% Up to 70%x3-46 61,67,73,79,85,91x3 4x2 85% 101%x2 6x2 65% Up to 70%x3-47 MAX MAX none none none
Dynamic EmphasisWeeks Box/Bench Squat Dynamic Bench Clean Speed Squat/Bench Heavy Clean Heavy
Jan 7-Jan 9Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 61%x6 67%x6 73%x6 79%x6 82%x6 82%+5lbs. x 6
Bent Over Rows 10 10 10 10 10Clean Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %
One Leg Squat on Bench 10 each leg 10 each leg 10 each legChinups Failure Failure
Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185
Thursday VolumeDynamic WarmupBox/Hurdle Jumps
8-12 sprints
Stretching Full body
Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Grip 3 Bench Press 61%x6 67%x6 73%x6 79%x6 82%x6 82%+5lbs. x 6Snatch Grip Power Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %
Front Squat (as % of Clean) 61%x6 67%x6 73%x6 79%x6Standing Military Press 8 8 8
Overhead Squat 10 10Finisher-Heavy Cooler Pushes As many as they can take
Definitions Clean Pull Performed just like bottom of Clean. Arms should stay straight to emphasize violent shrug.
One leg Squat on Bench Rear foot is put on bench. Front leg is in lunge position. Perform one leg squat.Front shin should stay near perpendicular on each rep.
Chinups Put bar in rack at the top position. Put feet on bench and pull chin over bar.Grip 3 Bench Press Bench Press with the pinkies on the ring.
Snatch Grip Power Pull Set bar in rack right above the knees. Pull up violently and shrug with a snatch grip.Snatch grip is with middle finger on rings for most athletes.
Overhead Squat Use snatch grip and descend into a full squat position. Add weight when possible. Front Squat Athletes should use clean grip.
5x5 Maximum height
10-40 yard sprints starting from stomach, back, or stance
Pause or Box Squat Pause below parallel for 2 seconds and explode up.Push Press Feet are in jump stance. Use legs to get bar overhead. Pause with weight overhead.
Think of as total body movement.Romanian Deadlifts Bar starts at the waist. Keep back arched and knees slightly bent.
Bend over until the bar is right below the knees and reverse the motion. Hang Clean Pull Same as clean pull except bar starts from hang position. Lower bar to knees and reverse.
Grip 1 2 Board Bench Press Grip 1=index finger touching the smooth part of the bar. No closer!Bar is lowered just like a bench press to a 2 board. Pause and explode up. Partner should hold Board flat on the chest where the bar is supposed to touch.
Snatch Deadlift Use a snatch grip. This is old fashioned deadlift with knees bent and back arched. Must squat down to get the weight at the bottom position.
Grip 3 Bench Press Ring or pinkie finger on the rings.
Jan 20-23Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Good Mornings 12 12Finisher-Cooler Pushes As many as they can take
Tuesday-Agility Emphasis VolumeDynamic WarmupBar Hops 5x10 secondsAgility Ladder 15 min
Stretching Full body
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 67%x2 73%x2 79%x2 85%x2 91%x2 91%+5lbs. x 2
Grip 1 2 Board Bench Press 67%x5 70%x5 73%x5 76%x5 79%x5Clean Pull 94%x2 94%x2 94%x2 94%x2 Use Power Clean %
One Leg Squat 10 each leg 10 each leg 10 each legStanding Military Press 12 12Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185
Thursday VolumeDynamic WarmupBox/Hurdle Jumps
8-12 sprints
Stretching Full body
Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 67%x2 73%x2 79%x2 85%x2 91%x2 91%+5lbs. x 2
Snatch Power Pull from Rack 94%x2 94%x2 94%x2 94%x2 94%x2Front Squat(% of Clean) 67%x4 76%x3 82%x3 88%x3Chinups(feet on bench) Failure Failure Failure
Overhead Squat 10 10Finisher-Heavy Cooler Pushes As many as they can take
Core Blaster or KB Swings 12 12 12Planks -elbow to knee 35 sec 35 sec 35 sec
Definitions
Grip 3 Bench Press Bench Press with the pinkies on the ring.
Grip 1 3 Board Bench Press Grip 1=index finger touching the smooth part of the bar. No closer!
Bar is lowered just like a bench press to a 3 board. Pause and explode up. Partner should hold Board flat on the chest where the bar is supposed to touch.
Romanian Deadlifts Bar starts at the waist. Keep back arched and knees slightly bent. Bend over until the bar is right below the knees and reverse the motion.
Snatch Deadlift Use a snatch grip. This is old fashioned deadlift with knees bent and back arched. Must squat down to get the weight at the bottom position.
Push Press Feet are in jump stance. Use legs to get bar overhead. Pause with weight overhead.Think of as total body movement.
Front Squat Athletes should use clean grip.
Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Clean 73%x3 79%x3 85%x3 85%x3 85%x3 85%x3 85%x3
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 75%xFailure 75%xFailure 75%xFailure
Chinups Failure Failure Failure Failure FailureHang Clean Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %Barbell Lunges 10 each leg 10 each leg 10 each leg
Standing Military 12 12Finisher-Heavy Cooler Pushes Length of Weight room 4 times with 315, 225, or 185
Thursday VolumeDynamic WarmupBroad Jumps
8-12 sprints
Stretching Full body
Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 75%xFailure 75%xFailure 75%xFailure
Hang Clean (high catch, no squat) 73%x3 79%x2 82%x1 76%x2 85%x1Front Squat 67%x4 76%x4 82%x4 85%x4
Snatch Grip Rack Pull 91%x3 91%x3 91%x3Bar on Back Good Mornings 12 12
Finisher-Cooler Pushes Heavy
*Can add weight with bands, chains or plates
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 61%x5 67%x5 73%x5 79%x5 85%x5 85%+5x5Bent Rows 8 8 8 8 8Clean Pull 91%x3 91%x3 91%x3 91%x3 Use Power Clean %
One Leg Squat 10 each leg 10 each leg 10 each legChinups Failure Failure
Finisher-Heavy Tire Flips Heavy
Thursday VolumeDynamic WarmupBroad Jumps
8-12 sprints
Stretching Full body
Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 61%x5 67%x5 73%x5 79%x5 85%x5 85%+5x5
Romanian Deadlifts 61%x8 61%x8Finisher-Tire Flips 2x8
Tuesday VolumeDynamic Warmup
Box/Hurdle Jumps
Bags, Agility Ropes, Mat Drills, Line Drills
Stretching Full body
Wednesday Set 1 Set 2 Set 3 Set 4 Set 5Back Squat 55%x4 61%x4 67%x4 73%x4 79%x4
Grip 1 2 Board Bench Press 61%x5 70%x5 70%x5 70%x5Hang Clean Pull 94%x2 94%x2 94%x2 94%x2Scissor Jumps 6 each leg 6 each leg 6 each leg Max Height. Control Landing