Day 1 - Upper body (chest + back) Day 2 - Quad dominant lower body + power training Day 3 - Off Day

4 - Upper body (shoulders + arms) Day 5 - Off Day 6 - Hip dominant lower body + power training Day 7 - Off Day 8 - Repeat Day 1

Phase 1
Workout A: A1. Mid-Thigh Snatch From Hang* From upright position quickly dip the bar down to just mid-thigh level and explode up. After your lighter warm-up sets progress in weight for the first 2 sets and then keep the weight constant. Week #1 5x5 Week # 2 4X5 Week #3 4X4
* Full Snatch Shown

A2. Snatch Pull From Knee Level On Blocks Or Rack Use a weight that enables you to pull the bar to the upper chest level which will be quite a bit heavier then the weight you use for the snatches. Use the same technique as the snatch and aim for full extension on each rep. Week #1 5X5 Week #2 4X5 Week #3 4X4 3 minute rest intervals between A1 and A2. Perform a set of snatches, rest 3 minutes, perform a set of snatch pulls, rest 3 minutes, alternating back and forth. B1. Olympic Deadlift Use an overhand grip, feet shoulder width apart, squat down to commence the lift, focus on a tightly arched back. Notice the 5-0-5 tempo. This is a slow tempo movement that emphasizes muscular control will hurt like crazy yet it will also stimulate lots of hypertrophy! 5 seconds down/5 seconds up. Week # 1 5X6 Week #2 4X5 Week #3 4X4 2 minute rest intervals Workout B: A1. Mid Thigh Clean With Pause At Bottom Perform a clean from the hang position. Dip the bar down to mid-thigh level and instead of exploding right back up take a 1 second pause prior to commencing each repetition.

Week #1 5X5 Week #2 4X5 Week #3 4x4 A2. Explosive Squat (With approximately 50-75 lbs more then clean weight) 5x5, 4x5, 4x4 (2 o x) tempo. Emphasize speed and explosion. Descend down smoothly to just above parallel and explode back up. 3 minute rest intervals between A1 and A2. Alternate between the hang cleans and explosive squats. B1. High Bar Olympic Squat (5-0-5 tempo) Close stance, high bar, descend rock bottom again using the slow 5-0-5 tempo as on the deadlifts in the previous workout. 5 seconds down 5 seconds up. 2 minute rest intervals. Week #1 5X6 Week #2 4x5 Week #3 4x4

Phase II
Workout A: A1. Hang Snatch As before from the hang position but this time descend down past the mid-thigh as far as you'd like before reversing the movement explosively. You will find the weights will increase vs the proceeding phase due to the greater range of motion and better explosiveness you will have developed from operating in such a short range. Week #1 5x4 Week #2 4x4 Week #3 5x2 B1. Romanian Deadlift 5-0-5 tempo Week #1 5x4 Week #2 4x4 Week #3 5X2 Performed similar to a semi-stiff legged deadlift. The emphasis is on keeping the shins vertical. Start form an upright position and bending the knees slightly push the hips back and the back arched letting the bar descend down with vertical shins. To reverse the movement concentrate on digging the heels through the floor and back. C1. Close Stance Arched Back Good Morning** 3-0-2 tempo With the bar in a low-bar squat position hold the chest high, take a deep breath, arch the back, bend the knees slightly and keeping the head elevated, push the hips and glutes back as far as you can. Reverse direction by imagining yourself "pawing" the ground even though your feet won't actually move.

Week #1 3 x 12 Week #2 3x10 Week #3 3x8

** Stiff-Legged Deadlift Shown

D1. One Leg Scissor Hip Extension Lying flat on your back elevate one leg and place it on a box, bench, ball or against a wall. Now using a paw-down motion with that leg elevate yourself off the ground. Too add weight simply take a plate and hold it on your abdomen. Week #1 3 x 15 Week #2 3x 12 Week #3 3x8 Workout B: A1. Hang Power Clean With Quick Dip And Drive As before but extend the bar down to around knee level with no pause. Week #1 5x4 Week #2 4x4 Week #3 5x2 B1. Front Squat - (5-0-5 tempo) Week #1 5x4 Week #2 4x4 Week #3 5x2 C1. Low Pulley Split Squat Lunge Set a bench behind a low pulley and get into a lunge position with your back leg elevated on the bench. Whatever foot is forward take the opposite hand and grab the low pulley and do split lunges. Use a 2-1-1 tempo. Week # 1 3 x 20 Week #2 3x15 Week #3 3x12 D1. One Leg Squat Week #1 (3 x bodyweight x max reps) Week #2 (3 x bodyweight x max reps) Week #3 (3 x added weight x 6-8 reps)

Phase III
Workout A: A1. Progressive Range Snatch This will be a new series for most. Simply do hang snatches in a series with the start of each rep

being lower then the last. This will get you used to pulling from different areas and is also quite challenging.( rep 1 from hip, rep 2 from mid thigh, rep 3 from knee, rep 4 from mid shin, rep 5 from floor) Use 3 minute rest intervals. Week #1 (4 x 5) Week #2 (3 x 5) Week #3 (4x4) B1. Speed Deadlifts With Shrug Start off with 60% of your 1rm deadlift and starting off with a controlled pull to just under knee level attempt to explode up as quickly as possible. 1 minute rest intervals. Week #1 8x3 at 60% Week #2 8x3 at 65% Week #3 8x3 at 70% C1. Manual Glute Ham Raise If you don't have access to a glute ham bench simply find something to place your feet under and take a towel or pad to place your knees on. Use your hands to assist you up. Week #1 (3 x 20 assisted- lower smoothyly yet under control and use your arms to push yourself back up.) Week #2 (3 x 10 using 6 second negatives) Week #3 (3 x max reps with no assistance other then a slight push to break your sticking points) Workout B: A1. Progressive Range Clean (As you did during the first workout in this phase with the snatch. With each rep let the bar drop down a little further. Rep#1 hip, #2 mid-thigh, #3 knee, #4 midshin, #5 floor). Use 3 minute rest intervals. Week #1 (4 x 5) Week #2 (3x5) Week #3 (4x4) B1. Explosive Back Full Squat 8 x 3 with 1 minute rest intervals. Vary stance every 2 sets from shoulder width to wide Tempo (30X) Week #1 60% of back squat Week #2 65% Week #3 70% C1. Back Step Up Or Peterson Step Up Find a low bench or block that you can stand on with one leg. Without moving that leg slowly descend down until the other foot hits the floor and then use a controlled motion to come back up. Use a 3-0-2 tempo. Week #1 (3 x 1 minute each set little to no added weight. Go by time not reps) Week #2 (3 x 1 minute each set with added resistance such as light dumbells) Week #3 (3 x 30 seconds each set with added weight)

Phase IV
Workout A: A1. Power Snatch With Straps This time you will do both hang snatches and snatches from the floor in each set. Use straps for this exercise. Week #1 (5 x 2 + 2) 2 from hang 2 from floor Week #2 ( 5 x 1 + 1) 1 from hang 1 from floor Week #3 ( 5 X 1 +1) 1 from hang 1 from ground B1. Heavy Arched Back Good Mornings** This is a partial range movement. With the bar in a low bar squat position and a stance slightly wider than shoulder width simply move your hips back while keeping a tightly arched back and your head up. You will feel a slight stretch in the hamstrings and glutes. As soon as you feel that you are about to lose the arch in your lower back return back up by driving your feet down and back. Use 3 minute rest intervals. (3-0-2 tempo) Week #1 (6,4,6,4,6) Week #2 ( 5,3,5,3,5) Week #3 (6,4,2,5,3,2)
** Stiff Legged Good Morning Shown

C1. Low Cable Pull Throughs Stand in front of a low pulley station and face the opposite direction. Reach through your legs and grab the low pulley with both hands and taking a wide stance concentrate on flexing your hamstrings and glutes to straighten yourself up. Use 1 minute rest intervals. 3 x 15-20 Workout B: A1. Midgrip Clean As done on the snatch, this time do the same with the clean. 3 minute rest intervals. Week #1 (5 x 2 + 2) Week #2 (5 x 1 + 1) Week #3 (5 x 1 + 1) B1. Paused Front Squats A regular front squat with a 2 second pause at the bottom of each rep. Try to get in a habit of doing these holding the bar in your hands. (3-2-x tempo). Week #1 (6,4,6,4,6) Week #2 (5,3,5,3,5) Week #3 (6,4,2,5,3,1) 3 minute rest intervals C1. Barbell Side Step-Up Like a regular step-up but done with the box directly to your side. Complete all the reps for one leg before moving to the other leg. Use 1.5-2 minute rest intervals.

3 x 8-10

Phase V
Workout A: A1. Depth Jumps Set height of box approximately 20% less than best vertical jump. Step off hit the ground with both feet and jump immediately back up onto the box. If too easy add light weight (10-20 lbs) Performing this exercise prior to your lifting will really potentiate your nervous system and likely allow you to lift heavier than usual. Use 2-3 minute rest intervals. Week #1 3 x 10 Week #2 3 x 15 Week #3 3 x 20 B1. Power Snatch 3 minute rest intervals. 4 x 4 (2 sets from floor 2 from hang) 4 x 5 (2 sets from floor 2 from hang) 4 x 4 (2 sets from floor 2 from hang) C1. Deadlifts From Rack Use blocks or a power rack and set the bar just below knee level. 5 x 7,5,3,5,3 with 3 minute rest intervals. (3-0-x tempo). D1. Leg Curls Using a lying leg curl machine do drop sets with the first set about an 8rm weight. Rest 10 seconds and drop the weight doing 6 reps. Rest 10 more seconds and try to knock out 4 more reps. (Drop sets) (3-0-x tempo). 2 x 8,6,4 Workout B: A1. 1/4 Jump Squats Aim for maximum height and explosiveness. Use 2 minute rest intervals. Week #1 3 x 10 with 35% of best back squat (perform rhymically and explosively, no pause) Week #2 3 x 15 with 30% of best back squat Week #3 3 x 20 with 25% of best back squat B1. Power Clean Add weight each set, Use 3 minute rest intervals. Week #1 4 x 4 (2 sets from floor, 2 sets from hang) Week #2 4 x 5 (2 sets from floor , 2 from hang) Week #3 4 x 4 (2 sets from floor, 2 from hang)

C1. Back Squats (Supramaximal) 3-0-x tempo with a 3 minute rest interval. 5 x 7,5,3,5,3 D1. Dumbbell Squats 2 x 8 (each leg), elevate the rear leg on a bench and grab a pair of dumbbells doing split squat lunges. Use a 3-0-1 tempo with 2 minute rest intervals. 3 x 8-10