DAN JOHN

A Philosophy of Strength Training

Utah, June 2009
Handouts
BIG BLUE CLUB
Done in one workout
MEN
Power Clean... 205
Deadlift 315
Back Squat 255
Front Squat 205
Standing Press 115
One-arm Bench Press, 70 lbs 5 right, 5 left
Power Clean and Jerk 165
WOMEN
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Power Clean... 95
Deadlift... 205
Back Squat... 135
Front Squat... 95
Standing Press... 70
One-arm Bench Press, 25 lbs... 10 right, 10 left
Power Clean and Jerk... 75
300 CLUB
ULTIMATE EAGLE
Done in one workout
100 Push-ups to minicone
100 Overhead Squats with PVC
100 Knee Raises with medicine ball
Big Blue AND 300 Club
All done in one workout
Warm-up
Ab Circuit (30 seconds each)
Waiter Walks/Suitcase Walks, Heartbeat Walk
Light Goblet Squats/Hip Flexor Stretch (Make space)
Plank (Superman and one-leg variations)
Bootstrapper Squats (Spread the load)
Pushup Position Plants (Superman and one-leg variations)
Bootstrapper Squats (Pry loose)
Horizontal Shrugs (Relax into the stretch)
Maxercist Rows (Strength is a skill)
Parked One-arm Rows
Alligator Pushups (tic-tock-tic-tock)
RDL Stretch/Timed Pushups/RDL Stretch/Timed Pushups
Heartbeat Squats
Kalos Sthenos GetUp Series
Swings and Swing Variations
1-2-3-Up Goblet Squats
Plank
Deadbugs
PuPPs
Res Deadbugs
Superman
Butterfly Crunch
COACH DAN JOHNS
Warm-up
COACH DAN JOHNS
Barbell Complexes
Page One
Complex A
Complex B
Complex C
Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings
Deadlift
Clean Pull
Close Grip Snatch
Back Squat
Good Mornings
Row
Hang Snatch
Overhead Squat
Back Squat
Good Mornings
Row
Deadlift
Complex D
Complex E
Complex F
Upright Row
Close Grip Snatch
Back Squat
Behind Neck Press
Good Mornings
Row
Power Clean
Press
Back Squat
Good Mornings
Behind Neck Press
Front Squat
Overhead Squat
Back Squat
Good Morning
Front Squat
Rows
Deadlift
COACH DAN JOHNS
Barbell Complexes
Page Two
Complex A
Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings

Complex B
Dead Lift
Clean Pull
Close Grip Snatch
Back Squat
Good Mornings
Row

Complex C
Hang Snatch
Overhead Squat
Back Squat
Good Mornings
Row
Dead Lift

Complex D
Upright Row
Close Grip Snatch
Back Squat
Behind Neck Press
Good Mornings
Row

Complex E
Power Clean
Press
Back Squat
Good Mornings
Behind Neck Press
Front Squat
Complex F
Overhead Squat
Back Squat
Good Morning
Front Squat
Rows
Deadlift