DAY 1,3,5 4:30 4:45 5:00 5:15 6:00 7:15 8:15 8:45 9:00 9:10 9:15 Tai Chi

Karate Kata Warm Up Lifts Strength Pump Bag Work (Punch Focus) Core Stretching Rubdown Shower Zazen

DAY 2,4,6 4:30 5:00 7:00 8:20 8:45 9:00 9:10 9:15 Kungfu forms Anaerobic God Bag Work (Kick Focus & Agility Ladder) Callisthenic Jump rope Stretching Rubdown Shower Zazen

WEEK ONE
Monday LIFTS Clean Snatch Jump Shrug Explosive Back Squat Overhead Squat <5-0-5> 5x5 5x5 7,5,3,5,3 5x6

Wednesday LIFTS Deadlift Snatch Clean Jump Shrug Good morning <3-0-2> Drop Snatch GHR Warm up, 70%x3, 80%x3, 90%x3+ 5x5 5x5 3x12 5x5 3x20 Assisted

Friday LIFTS Back Squat Split Squat <2-1-1> Jump Squat Jerk Balance Bradford Press One Leg Squat Warm up, 70%x3, 80%x3, 90%x3+ 3x20 3x10 (35%) 5x5 5x5 3xBWxMax

WEEK TWO
Monday LIFTS Power Clean Snatch Pull Front Squat <3-2-x> Speed Squat <3-0-x> 5x4 5x5 6,4,6,4,6 8x3(60%)

Wednesday LIFTS Power Snatch Clean Pull Speed Deadlift w/ Shrugs GHR 5x4 5x5 8x3 (60%) 3x30 Assisted

Friday LIFTS Back Squat Split Squat <2-1-1> Push Press Peterson Step up <3-0-2> One leg squat Warm up, 65%x5, 75%x5, 85%x5+ 3x20 5x5 3x1 min 3xBWxMax

WEEK THREE
Monday

LIFTS Clean Snatch Pull Overhead Squat <5-0-5> Speed Squat <3-0-x> Depth Jump 5x5 5x5 5x6 8x3(60%) 3x10

Wednesday LIFTS Deadlift from Rack Snatch Clean Pull Goodmorning<3-0-2> GHR Friday LIFTS Back Squat Split Squat <2-1-1> Jump Squat Bradford Press One leg squat Warm up, 75%x5, 85%x3, 95%x1+ 3x20 3x10 (35%) 5x5 3xBWxMax 7,5,3,5,3 5x5 5x5 3x12 3x20 Assisted

WEEK FOUR
Monday LIFTS Hang clean Snatch Jump Shrug 5x4 5x5

Front Squat <3-2-x> Exp Back Squat

6,4,6,4,6 7,5,3,5,3

Wednesday LIFTS Deadlift Hang Snatch Clean Jump Shrug Drop Snatch GHR Warm up, 65%x5, 75%x5, 85%x5+ 5x4 5x5 5x5 3x20 Assisted

Friday LIFTS Back Squat Split Squat<2-1-1> Jerk Balance Push Press Peterson Step up<3-0-2> One Leg Squat 40%x5, 50%x5, 60%x5 3x20 5x5 5x5 3x1 min 3xBWxMax

WEEK FIVE
Monday LIFTS Clean Snatch Pull Overhead Squat <5-0-5> Speed Squat<3-0-x> 4x5 4x5 4x5 8x3 (65%)

Wednesday LIFTS Snatch Clean Pull Speed Deadlift w/ Shrugs Goodmorning <3-0-2> GHR (6 second negatives) 4x5 4x5 8x3 (65%) 3x10 3x10

Friday LIFTS Back Squat Split Squat <2-1-1> Jump Squat Bradford Press One Leg Squat Warm Up, 70%x3, 80%x3, 90%x3+ 3x15 3x15 (30%) 5x5 3xBWxMax

WEEK SIX
Monday LIFTS Power Clean Snatch Pull Front Squat <3-2-x> Speed Squat <3-0-x> Depth Jump 4x4 4x5 5,3,5,3,5 8x3(65%) 3x15

Wednesday LIFTS

 Deadlift (Blocks/Rack) Power Snatch Clean Pull GHR

7,5,3,5,3 4x4 4x5 3x10 (6 sec Negatives)

Friday LIFTS Back Squat Split Squat <2-1-1> Push Press Peterson Step Up <3-0-2> One Leg Squat Warm Up, 65%x5, 75%x5, 85%x5+ 3x15 5x5 3x1 min 3xBWxMax

WEEK SEVEN
Monday LIFTS Clean Snatch Jump Back Squat Overhead Squat<5-0-5> 4x5 5x5 7,5,3,5,3 4x5

Wednesday LIFTS Deadlift Snatch Clean Jump Shrug Drop Snatch Goodmorning Warm Up, 75%x5, 85%x3, 95%x1+ 4x5 5x5 5x5 3x10 <3-0-2>

GHR Friday LIFTS Back Squat Split Squat <2-1-1> Jump Squat Jerk Balance Bradford Press One leg Squat

3x10 (6 sec negatives)

Warm up, 75%x5, 85%x3, 95%x1+ 3x15 3x15 (30%) 5x5 5x5 3xBWxMax

WEEK EIGHT
Monday LIFTS Hang Clean Snatch Pull Front Squat <3-2-x> Speed Squat <3-0-x> 4x4 4x5 5,3,5,3,5 8x3 (65%)

Wednesday LIFTS Speed Deadlifts w/ Shrugs Hang Snatch Clean Pull GHR 8x3 (65%) 5x4 4x5 3x10 (6 sec negatives)

Friday LIFTS

Back Squat Split Squat <2-1-1> Push Press Peterson Step up <3-0-2> One leg Squat

40%x5, 50%x5, 60%x5 3x15 5x5 3x1 min 3xBWxMax

WEEK NINE
Monday LIFTS Clean Snatch Pull Overhead Squat <5-0-5> Speed Squat <3-0-x> Depth Jump 4x4 4x4 4x4 8x3 (70%) 3x20

Wednesday LIFTS Deadlift Snatch Clean Pull Good morning <3-0-2> GHR 7,5,3,5,3 4x4 4x4 3x8 3xMax (No Assistance)

Friday LIFTS Back Squat Split Squat <2-1-1> Jump Squat Warm Up, 70%x3, 80%x3, 90%x3+ 3x12 3x20 (25%)

Bradford Press One leg Squat

5x5 3xWt+x6-8

WEEK TEN
Monday LIFTS Power Clean Snatch Jump Shrug Front squat <3-2-x> Exp. Back Squat Wednesday LIFTS Power Snatch Drop Snatch Clean Jump Shrug Deadlift GHR Friday LIFTS Squat Split Squat <2-1-1> Peterson Step up <3-0-2> Push Press Jerk Balance One leg squat Warm up, 65%x5, 75%x5, 85%x5+ 3x12 3x30 sec 5x5 5x5 3xWt+x6-8 5x2 5x5 5x5 40%x5, 50%x5, 60%x5 3XMax no assistance 5x2 5x5 6,4,2,5,3,1 7,5,3,5,3

WEEK ELEVEN
Monday

LIFTS Clean Snatch Pull Overhead Squat <5-0-5> Speed Squat <3-0-x> Wednesday LIFTS Snatch Clean Pull Speed Deadlift w/ Shrugs Goodmorning <3-0-2> GHR 4x4 4x4 8x3(70%) 3x8 3xMax no assistance 4x4 4x4 4x4 8x3 (70%)

Friday LIFTS Back Squat Split Squat <2-1-1> Jump Squat Bradford Press One leg Squat Warm up, 75%x5, 85%x3, 95%x1+ 3x12 3x20 (25%) 5x5 3xWt+x6-8

WEEK TWELVE
Monday LIFTS Hang Clean Snatch Pull Front Squat <3-2-x> 5x2 4x4 6,4,2,5,3,1

Speed Squat

8x3 (70%)

Wednesday LIFTS Hang Snatch Clean Pull Deadlift GHR Friday LIFTS Back Squat Split Squat <2-1-1> Peterson Step up <3-0-2> Push Press One leg Squat 40%x5, 50%x5, 60%x5 3x12 3x30 sec 5x5 3xWt+x6-8 5x2 4x4 7,5,3,5,3 3xMax no assistance