Goals

General strength and hypertrophy

Aerobic fitness
Core stability and symmetrical muscular development
Core, grip and bicep strength

Add in TGUs or windmills

Core everyday
Cardio 3x/week
Ankle rehab 3x/week

NOTES

Warm-up
MOBILITY
1.
2.
3.
4.
5.

Foam Roll t-spine + iron cross OR spiderman lunge

Lat + bicep/forearm + overhead tricep stretch
4-way hip flexor stretch, Cossack squat
Neck massage/stretches - traps, levator scapulae, scalenes
Band or dowel - pass-throughs, flexions, pull aparts

ACTIVATION
Band series - 4-directions, band snatches,
Barbell - overhead squat, muscle clean/snatch, press, squat, good morning, row
Hip circle - glutes

Main

Assistance

Accessory

MONDAY - SQUAT

B1. Skater squat - 55lbs, 3x6-8

B2. Grenade hold - 18kg for 3x30sec
OR
B2. Pinch plate hold - 45lbs, 3x20sec

D1. Forward sled drag OR

D1. Sled 4-way series - 100lbs, 3x75ft
D2. Lateral lunges - 25lbs, 3x6-8

A1. Back squat - Jugg 5s Week 1

205x5x6
A2. Paused breathing squat - 3x10
breaths
TUESDAY - OVERHEAD
Overhead squat - bar

A1. Log push press + jerk 155lbs - 3x2+1

A2. Log strict press 100x12+
90x
85x

C1. Standing rollouts - 3x6

C2. Push-up NHC - 3x12
B. Thickbar pullups, 48 reps

C1. Close grip push-ups - 4x12

C2. Chest supported rows - 85lbs 4x12

D1. EZ bar OH extension - 55lbs, 3x12

D2. DB twist curl - 2x27.5lbs, 3x12

E1. Cable face pull - 40/80lbs, 3x15-20

E2. Seated lateral raises - 2x15lbs, 3x16
E3. Bodysaw plank

WEDNESDAY - DEADLIFT
A. Deadlift - (365) Mag/Ort Week 9
285x4x4
320x2
360x2

THURSDAY - BENCH/CARDIO
Overhead squat - bar

A. Swiss bar wide bench (90% of 185)

135x12+
125x
115x

FRIDAY - SQUAT/EVENTS
A1. Front squat (90% of 255)
Week 1 5/3/1
150x5
175x5
195x5+
150x8x3
SATURDAY - CARDIO/RUNNING
A. Running - 3-4 miles
OR
A. Incline treadmill walking - 30 minutes

B1. Good morning - 105lbs, 3x8-10

B2. 1-hand hang - 3x10sec

C. 1-leg RDL OR
C. Bullet squat - 65lbs, 3x10

B. Pull-ups - neutral grip (90% of 275)

5/3/1 Week 1
BWx5
20x5
45x5+
20x5
BWx5+

D1. Shovel RDL - 20/0, 3x6

OR
D1. 1-arm pause squat - 24kg, 4x6
D2. Side plank - 35lbs, 3x35sec
OR
D2. Side lying hip raise - 15lbs, 3x10
E. Cardio - steady state, 30 minutes
D1. OH shoulder raises - 3x10-15
D2. DB floor extensions - 3x10-15
E1. Hollow body hold - 3x30-40sec
E2. 30 degree prone Y raise - 2x5lbs
E. Cardio - steady state, 30 minutes

C1. BU KB press - 28kg, 3x12

C2. Barbell Shank rows?
B1. Farmers walk 305lbs 4x75ft (35, 25)
B2. Sandbag 48 load - 169lbs, 5-8x1

D1. HK Cable pallof press - 27lbs, 3x10

D2. Band 3-way curls

C1. Lying leg curls - 75lbs 3x10-12

C2. FM row - 100lbs, 3x15
OR
C2. HS 1-arm row neutral row - 80lbs, 3x15
B1. Ankle prehab
B2. Core stability

SUNDAY - REST
Cardio

Weights

Impact

MON

Rower or sled

Squat/legs

Legs

TU

Off

Press/upper

Upper

WED

Sprint/intervals or off

Deadlift

Legs

THU

Easy run or off

Bench/upper

Both

FRI

Sprint/intervals or off

Squats/events

Both

SAT

Off

Off

Off

SUN

Long run

Off

Legs

SEPTEMBER
FS: 245
BS: 275
DL: 90% of 425
SWI: 90% of 165
LPP: 160
MON

TU

WED

THU

FRI

FS 3x8@70% 170/175
PBS 1x8

LPP 1x5@75% 120

LSP

DL 5/3/1 5s
RDL 3x8-10

SWI 5/3/1 5s, 3x8

FS heavy 1-5
BS 3x5@80% 220

FS 4x6@74% 180/185
PBS 1x6

LPP 2x3@80% 130

LSP 3x10-12

DL 5/3/1 3s
RDL 3x8-10

SWI 5/3/1 3s, 3x8

FS heavy 2-4
BS 3x4@ 84% 230

FS 5x5@78% 190/195
PBS 1x5

LPP 3x2@85% 135

LSP 3x10-12

DL 5/3/1+
RDL 3x8-10

SWI 5/3/1+, 3x8

FS heavy 1-3
BS 3x3@88% 240/245

FS 3x10@60% 145
PBS 1x10 145

DELOAD

DELOAD

DELOAD

Clean drills

Jerk drills

Snatch drills

Muscle clean
Front squat
Tall clean

Press
Push press
BTN jerk

Muscle snatch
Snatch balance
Drop snatch

Week

Press

Events

Deadlift (365)

Pull-ups 5/3/1
(160/0.9x275)

Log, 5x5 (1 one motion, 1

push jerk, 3 push presses)
@ 70-75%, 105lbs

Farmers - 4-6x75ft, 285lbs

Axle cleans/deadlifts

Volume - 5x5 @
75%

Weighted on
Mon
Bodyweight on
Wed

Axle, 7x1+2 (1 push jerk,

2 push presses) @ 7580% of 160, 130lbs

Yoke + stones
OR
Axle back hold 3x20sec +
stone trainer

Speed/technique 8x2 @ 80%

Static holds

Bodyweight on
Mon
Weighted on
Wed

Farmers - work up to max

run of 75ft

Heavy - work up to
clean triple

Weighted on
Mon

Log, work up to a one

motion+push press max,

Deloa
d

then just a push press

max

Axle deadlifts or cleans

Bodyweight on
Wed

Axle, 8x1+1 (push jerk +

push press)
Try for more than 160lbs

Yoke + stones
OR
Axle back hold 3x20sec +
stone trainer

Bodyweight on
Mon
Weighted on
Wed

Texas method variations

MON

WED

FRI

4x6 @ 80-85% of 6RM

5x5 @ 80-85% of 5RM
6x4 @ 80-85% of 4RM
8x3 @ 80-85% of 3RM

3x3
2x5

1x6RM
1x5RM
1x4RM
1x3RM

Programming notes:
- Rotate exercises as needed, incorporate unilateral pressing, axle and log push
pressing/jerking, etc.
- Maybe add in chest isolation for atlas stone
- Unilateral leg exercises! - lunges, skater squats, step-ups, 1-leg RDLs, etc.
- Take deload weeks every 4th week, reduce main lifts to 60% and reduce accessory
volume
- Run Texas Method for front squats, increase by 5lbs a week, adjust if needed
- For strict press, use the log and go light with volume. Supplement with unilateral presses,
especially during deload.
- For clean and press, use either log push press, log one motion or axle. Go lighter for
technique, test heavy once a cycle.
- For weighted pull-ups, run 5/3/1 or similar
- For incline bench, run 5/3/1, supplement with unilateral pressing, esp. during deload.
- If fatigued, take a day off. Be vigilant for joint pain and any persistent or worsening
pain/dysfunction
- Do cardio later in the day if possible, continue to run at least once a week
Future ideas for next cycle
- Texas method for pull-ups?
- DB push presses
- Maybe run Mag/Ort again w/ training max
Dates

Week

COMPETITION
WEEK

8/22 - 8/27 (SAT)

Deload and rest

2 weeks out

8/15 - 8/21

3 - heavy

3 weeks out

8/8 - 8/14

2 - light

Events

Clean and Press

4 weeks out

8/1 - 8/7

1 - medium

5 weeks out

7/25 - 7/31

Deload

Technique

choice

6 weeks out

7/18 - 7/24

3 - heavy

Farmers - set PR

Axle

7 weeks out

7/11 - 7/17

2 - light

Yoke/stones

Log

8 weeks out

7/4 - 7/10

1 - medium

Farmers - speed

Axle

9 weeks out

6/27 - 7/3

Deload

Technique

choice

10 weeks out

6/20 - 6/26

3 - heavy

Farmers - set PR

Log

11 weeks out

6/13 - 6/19

2 - light

Yoke/stones

Axle

12 weeks out

6/6 - 6/12

1 - medium

Farmers - speed

Log

13 weeks out

5/30 - 6/5

Deload

Technique

choice

14 weeks out

5/23 - 5/29

Transition - testing

15 weeks out

5/16 - 5/22

Transition - lower
intensity

Axle

Separate warm-ups
Upper

Lower

Roll T-spine, lats, shoulders, pec minor

Wrist mobility+decompression
Scorpion+t-spine rotation
Neck stretches - scalene, traps, levator scapulae,
1st rib
Bicep+forearm stretch
Dislocates/OH squat/windmill/flex pulls
Band flys and BPAs, arm circles
Barbell muscle cleans, muscle snatches, presses,
rows

Scorpion
4-way hip stretch
Cossack squats
Dowel - back/front/OH squat, good morning,
lunges, windmills, hip circles
Leg swings
Wrist mobility
Glute activation - bridges, abductions, hip circle
Barbell olympic drills - muscle cleans, muscle
sntaches

Running

Running - power/soccer

Side shuffle, backpedal, carioca

Butt kicks/high knees
Toy soldiers
Walking hip circles
Ankle circles
Leg swings
Strides

Agility - diagonal cuts, lateral and linear

Power skips
Strides