Off-Season

Block 1
Day 1

Back Squats: 3x8-12@70-80%

Romanian Deadlifts: 3x8-12
Bench Press: 3x8-12@70-80%
Bent-Over Rows: 3x8-12
Standing Military Press: 3x8-12
Day 3
Power Clean: 3x4-6@60-70%
Clean Pulls: 3x4-6@70-80%
Push Jerk: 3x4-6@60-70%
Day 5
Superset: Front Squats & Pull-Ups: 3x12-15@60-70% & 3x12-15
Superset: Lunges & Dips: 3x12-15 each leg & 3x12-15
Superset: Good Mornings & Dumbbell Shoulder Press: 3x12-15 & 3x12-15
Giant set: Front Raises & Side Raises & Rear Deltoid Raises: 3x10 each

Block 2
Day 1
Back Squats: 3x6-10@75-85%
Deadlifts: 3x6-10
Incline Press: 3x6-10@75-85%
One-Arm Dumbbell Rows: 3x6-10 each arm
Seated Military Press: 3x6-10
Day 2
Power Snatch, Hang, above the knee: 3x4-6
Power Clean + Push Jerk: 3x4-6@65-75%
Clean Pulls: 3x4-6@75-85%
Day 4
Front Squats: 3x8-12@70-80%
Split Squats: 3x8-12@50% each leg

Good Mornings: 3x8-12

Reverse Hyperextensions: 3x12-15
Day 5
Dumbbell Bench Press: 3x8-12
Dumbbell Rows: 3x8-12
Dumbbell Shoulder Press: 3x8-12
Superset: Biceps and Triceps: 3x8-12

Block 3
Day 1
Back Squats: 3x4-8@80-90%
Good Mornings: 3x4-8
Bench Press: 3x4-8@80-90%
Bent-Over Rows: 3x4-8
Kettlebell Press: 3x4-8 each arm
Day 2
Power Snatch, Hang, knees: 3x3-4@70-80%
Power Clean + Push Jerk: 3x3-4@3-4@70-80%
Clean Pulls: 3x4-6@80-90%
Day 4
Split Squats: 3x6-10@50-60% each leg
Lunges: 3x6-10 each leg
Seated Good Mornings: 3x6-10
Reverse Hyperextensions: 3x12-15
Day 5
Incline Press: 3x6-10@70-80%
Close-Grip Bench Press: 3x6-10@70-80%
Pull-Ups: 3x6-10
Kettlebell Rows: 3x6-10
Dumbbell Shoulder Press: 3x6-10

Pre-Season
Day 1
Back Squats: 3x3-6@85-95%
Romanian Deadlifts: 3x3-6

Bench Press: 3x3-6@85-95%

One-Arm Dumbbell Rows: 3x3-6 each arm
Seated Military Press: 3x3-6
Day 2
Power Snatch, Hang, below the knees: 3x3-4@75-85%
Power clean + Push Jerk: 3x3-4+2-3@75-85%
Clean Pulls: 3x3-4@85-85%
Day 4
Pause Squats: 3x4-6@60-70%
Split Squats: 3x4-8@60-70% each leg
Good Mornings: 3x4-8
Reverse Hyperextensions: 3x12-15
Day 5
Snatch Pulls: 3x4-6@85-95%
Pause Close Grip Bench Press: 3x4-6@50-60%
Kettlebell Rows: 3x4-6
Dumbbell Shoulder Press: 3x4-6

In-Season
Block 1
Day 1
Power Clean: 3x2+4@90+60%
Complex: Back Squats & Vertical Jump: 3x3-6@85-95% & 10 jumps
Complex: Romanian Deadlifts & MB Throw, Front: 3x3-6 & 5 throws
Bench Press: 3x3-6@85-95%
Pull-Ups: 3xMax
Day 4
Snatch Pull + Power Snatch: 3x3-4+1-2@70-80%
Complex: Front Squats & Box Jumps: 3x3-6@80-90% & 10 jumps
Complex: Deadlifts & MB Throw, Rear: 3x3-6@80-90% & 5 throws
Incline Press: 3x3-6@85-95%
Bent-Over Rows: 3x3-6

Block 2
Day 1
Power Clean + Front Squat: 3x2-3+6-8@85-95%
Good Mornings: 3x4-8
Complex: Bench Press + MB Throws: 3x3-6@80-90% + 5 throws
Complex: Bent-Over Rows + MB Throw, Rear: 3x3-6+5 throws
Standing Military Press: 3x3-6
Day 2
Snatch-Grip Deadlift + Power Snatch: 3x3-6+2-3@80-90%
Complex: Eccentric Squats + Squat Jumps: 3x2-4@70-80%+5 jumps
Complex: Romanian Deadlifts + Box Jumps: 3x3-6+5 jumps
Pause Bench Press: 3x3-6@70-80%
Pause Bent-Over Rows: 3x3-6

Recovery
Day 1
Kettlebell Front Squats: 3x15-20
Kettlebell Romanian Deadlifts: 3x15-20
Dips: 3xMax
Pull-Ups: 3xMax
Kettlebell Press: 3x15-20
Day 4
Goblet Squats: 3x15-20
Reverse Hyperextensions: 3x15-20
Push-Ups: 3xMax
Chin-Ups: 3xMax
3-in-1 Shoulders: 3x20 each