Workouts

Squats 2x2 @ 80%

Power Snatch 3x3 @ 70%

Hang Cleans 3x5 @ 70%

Cleans 2x2 @ 80%

Snatch Pulls 3x3 @ 70%

Clean Pulls 3x3 @ 80%

Abs

Front Squats 2x2 @ 80%

Hanging Snatch 3x3 @ 70%

Jump Squats 3x5 @ 70%

Cleans from blocks 2x2 @ 90%

Snatch Pulls from blocks 3x3 @ 70%

Clean Pulls from blocks 3x3 @ 80%

Abs

Front Squats 2x3 @ 80%

Hang Cleans 3x5 @ 70%

Power Cleans 3x3 @ 70%

Cleans 2x2 @ 80%

Clean Pulls 3x3 @ 70%

Abs

Olympic Squats 1x5

Hang Cleans 1x5

Power Cleans 1x5

Power Snatch 1x5

Jump Squat 1x5

Deadlift 1x5

Abs (Dragon Flag)

Squats 2x2 @ 80%

S/L Power Snatch 3x5 @ 50%*

Snatch Balance 3x5 @ 50%*

Hang Snatch 3x5 @ 60%*

Power Snatch 3x3 @ 70%

Snatch 2x2 @ 80%

Snatch Pulls 3x3 @ 70%

Abs

*Technique, not heavy

S/L Power Snatch 3x5 @ 50%*

Power Snatch 3x3 @ 70%

Snatch Balance 3x5 @ 50%*

Hanging Snatch 3x5 @ 60%*

Three position Snatch 3x5 @ 60%*

Snatch 2x2 @ 80%

Snatch Pulls 3x3 @ 70%

Half Squats 2x5 @ 90%

Clean Pulls 3x2 @ 80%

Hang Cleans 3x5 @ 70%

Barbell Step Ups 2x5 each leg

Vertical Ballistic Ball Throws x 10

Box Jumps + Box Drops 3x5

Squats 3x3 @ 90%

Deadlifts 3x3 @ 90% + 5 Box Drops

Push Press 3x3 @ 90%

Bench Press 3x3 @ 90%

Jump Squats 3x5 @ 70%

Hip Thrusts 3x20 @ 80%

Squats 3x5 @ 70%

Power Snatch 2x10 @ 50%

Power Clean 2x10 @ 60%

Jump Squats 2x10 @ 70%

Clean Pulls 3x3 @ 80%

Abs, Hip thrusts

Hang Clean 6x3 @ 70%*

Power Snatch 6x3 @ 70%*

Jump Squat 6x3 @ 70%*

Power Clean 6x3 @ 70%*

*30-60 secs rest between sets

Olympic Squats 3x2 @ 90%

Hanging Snatch 10x2*

Power Clean 10x2*

Sumo Deadlifts 10x2*

*30 secs rest between sets

Hang Clean - 5 reps @ 70%

Snatch - 5 reps @ 70%

Jump Squat - 5 reps @ 70%

* Repeat ABC 5 times

Abs, Calves

Squats 2x2 @ 80%

Power Snatch 3x5 @ 60%

Hanging Snatch 3x2 @ 90%

Jump Squats 4x5 @ 70%

Clean Pulls 3x3 @ 80%

Squats 2x2 @ 80%

Power Snatch 4x5 @ 70%

Jump Squats 4x5 @ 70%

Clean Pulls 2x3 @ 70%

Barbell Step Ups 3x5 - Heavy

Barbell Calf Plyos - 2 x 30secs

Abs

Squats 2x2 @ 80%

Power Snatch 5x3 @ 70%

Jump Squats 5x3 @ 70%

Clean Pulls 2x3 @ 70%

Barbell Step Ups 3x5 - Heavy

Barbell Calf Plyos - 2 x 30secs

Abs

Squats 2x2 @ 80%

Jump Squats 5x5-10 @ 70%

Hang Clean 5x5-10 @ 70%

Bench Press 3x3 @ 85%

Isometric Calves

Isometric Hamstring Holds

Hip Thrusts 3x12 @ heavy

Deadlifts 3x3 - IET*

Squats 3x3 - IEW*

Barbell Step Ups 3x5 @ 20-30kgs

Single Leg Isometic Calfs 2x20sec

Weighted V-Snaps 2x10 @ 10kg

Hip Thrusts 3x15 IET*

IET = Increase Every Time (Deadlifts 2.5kgs, Hip Thrusts 5-10kgs)

IEW = Increase Every Week (5kgs)

Military Press 3x8-10

Close Grip Bench Press 3x8-10

Overhead Dumbbell Press 3x8-10

Barbell Bicep Curls 3x8-12

Reverse Barbell Bicep Curls 3x8-12

Alternate Hammer Curls 3x10-15

Chin Ups 3x5-10

Weighted V-Snaps 3x10

Sit Ups 2x30

Push Ups 2x30

Power Squat 3x3

Power Snatch 3x2

Snatch Pulls 3x3

Plyos / abs

Deadlifts - 3 x 3

Squats - 2 x 2

or

Trap Bar - 3 x 3

Hip Thrusts - 3 x 12

1. Must be heavy
2. Must be more weight or reps than last time
3. Must be completed in 20 minutes

Olympic Squats 2x2

Cleans 3x2

Clean Pulls 3x3

Plyos / abs

Squats 3x3 @ 70%

Jump Squats 5x5 @ 70%

Snatch Pulls 3x3 @ 70%

Clean Pulls 3x3 @ 80%

Straight Leg Deadlift 3x5 @ 70%

Circuit (Hip Thrusts -> Glute Meads -> Calves -> Abs) - 2 times

Hip Thrusts - 3 x infinity @ 70%

S/L Deadlift 3x5 @ 85%

Barbell Calf raises - 3 x infinity

Side raises (Glute Mead’s) 3x50

Copenhagen 2 x 45 secs

Abs

Bench Press 3x6-10

Dumbbell Bench Press 3x6-10

Military Press 3x8-12

Dumbbell Shoulder Press 3x10-12

Alternate Dumbbell Front Raise 3x10-12

Dumbell Side Raises 3x10-15

Close Grip Bench Press 3x10-15

Overhead Dumbbell Tricep Extension 3x8-12

Abs

Back Squats 3x6-10

Front Squats 3x10-12

Deadlifts 3x8-10

Stiff Leg Deadlifts 3x5-10

Hip Thrusts 3x12-20

Single Leg Calf Raises 3x15-20

Chin ups 3 sets

Narrow grip Barbell Row 3x8-12

Dumbbell Rows 3x12-15

Wide grip Barbell Row 3x8-12

Bicep Barbell Curl 3x8-10

Dumbbell Bicep Curls 3x10-15

Seated Hammer Curls 3x8-12

Reverse grip Bicep Barbell Curl 3x8-10

Abs

Crab Walks with Band 20 each side

Hip Flexor hold with band 45secs each side

Johnny walker with dumbbells

Hamstring hold on med ball 45 on secs

Adductor static hold with band 45 secs

Johnny walker with med ball

(Repeat)

Back Squats 3x10-12

Front Squats 3x12-15

Overhead Squats 3x6-8

Deadlifts 3x8-10

Single Leg Barbell Lunges 3x8-10 each leg

Squat Jumps 3x20

Straight leg Deadlifts 3x10-15

Single Leg Calf Raises 3x30 each leg

Hip Thrusts 3x30

Military Press 12,10,8,6,4 IES

Bench Press 3 x 5

Chin Ups 3 sets

Shrugs 3 x 8

Isometric Hip Thrusts 3 x 40 secs

Straight Leg Deadlift 3 x 5

Leg Extension 3 x 12

Calf Raises 3 x 6 reps each leg

Isometric Abs 3 x 10 secs

Isometric Back Holds 3 x 45 secs

Glute Meads on the wall 2 x 50 reps

Bench Press 3 x 5-8

Dumbbell Shoulder Press 3 x 8-12

Tricep Pushdowns 3 x 8-15

Chin Ups 3 sets

Dumbbell rows 3 x 8-12

Leg Extension 3 x 12

Calf Raises 3 x 6 reps each leg

Crab Walks with bands

Trap Bar 3 x 3

Straight Leg Deadlift 3 x 5

Barbell Step Ups 3 x 5 each leg

Leg Extensions 3 x 12

Box Drops 5 x 5

V-Snaps 2 x 10 secs

Hyperextensions 2 x 20

Bench Press 3 x 3

Push Press 3 x 3

Deadlifts 3 x 3

Leg Extensions 5 x 3

Hip Thrusts 3 x 12

Squats 3 x 3

Straight Leg Deadlifts 3 x 5

Calf Raises 3 x 6 (3 secs up / 3 secs down)

Hyper Extensions 3 x 20

V-Snaps 3 x 10

Deadlifts 3 x 3 (Heavy)

Circuit:

1. Squats - 3 reps
2. Trap Bar Jumps - 5 reps
3. Snatch From Blocks - 5 reps

Bench Press - 5 reps

Abs, Calves, Adductor

Track (20 mins):

Tempo runs @ 70% over 50m (400m - 500m)

Strength (20 mins):

Squats - 2 x 2

Trap Bar - 3 x 3

Hip Thrusts - 3 x 12

Calf Raises - 3 x 8

Tendon Resilience (20min):

Bosch - 6 x 20 secs

Achilles - Swedish Method

Copenhagen - 2 x 30 secs

Critical Stretching (10 mins):

Glutes, Hammies, Calves, Hip Flexors

2 x 30 secs each stretch. Both sides

Hip Thrusts 3x50 @ heavy

Power Clean 5x5 @ 70%

Hanging Snatch 5x2 @ 90%

Squats 2x3 @ 90%

Sumo Deadlifts 2x3 @ 90%

Hip Thrusts w/Band 3x30 @ heavy

Power Snatch 5x5 @ 70%

Hanging Clean 5x2 @ 90%

Squats 2x3 @ 90%

Sumo Deadlifts 2x3 @ 90%

Overhead Crab Walk 10-15kg plate

Overhead Ice Skating 10-15kg plate

Overhead Lunges 10-15kg plate

Isometric Calves

Power Cleans 6 x 3 @ 80%

Sumo Deadlifts 3 x 5 @ 80%

Squats 3 x 3 @ 80%

Hip Thrusts 3 x 12 @ 80%

Bench Press 5x5 @ 80%

Back Squats 5 x 8-10

Deadlifts 2 x 8

Bench Press 3 x 6-8

Incline Bench Press 3 x 6-12

Military Press 3 x 8-12

Tricep Push 3 x 10-15

Chins Ups 3 sets

Seated Cable Rows 3 x 8-15

Hang Clean 3x10 @ 70%

Jump Squats 3x10 @ 70%

Isometric Calves

Bench Press 3x3 @ 85%

Overhead Squats 5x5

Bench Press 3 x 6-10 reps

Military Press 3 x 8-12 reps

Dumbbell Shoulder Press 3 x 10-12 reps

Tricep Pushdowns 3 x 12-15 reps

Cable Rows (narrow grip) 3 x 10-15 reps

Cable Rows (wide grip) 3 x 8-12 reps

Front Squats 3x5

Sumo Deadlifts 3x5

Barbell Lunges 3x10 each leg

Overhead Squats 3x15

Isometric Calves

Sumo Deadlift 3 reps @ 80%

Box Drops x 5

Jump Squats x 10 @ 50%

Assisted Plyo Jumps x 10

20 seconds between exercises

3-5 mins between sets (time for a set of abs)

5 Sets

Deadlift 3x10 reps @ 60%

Isometric Trap Bar Lunge 2 x 40 secs

Hang Cleans 5x5 reps (no eccentric)

Snatch Pulls 3x3 reps @ 80%

Single Leg Barbell Calf raises 3 x 6 reps

Military Press 12,10,8,6,4 IES

Chin Ups 3 sets

Shins

Walking on toes 40 secs then Walking on heels 40 secs

Repeat x 3

Hamstring Tendon

Single leg isometric hamstring hold - Repeat 3 times each leg 15-40 secs

HOW: Lie flat on your back, leg slightly bent, then perform a glute bridge to target the hamstring tendons

Achilles tendon

Single leg eccentric Achilles tendon loading. Repeat 3 times on each leg

HOW: Stand 15-20cm away from a wall. Keep your heel on the ground, try to reach your knee to the wall in a pulsing action. Perform 20 reps pointing directly ahead, 20 reps aiming to the left, 20 reps to aiming to the right.

Glute mead's

Side plank 40 secs each side x 3

Adductor

Copenhagen 40 secs each side x 3

Squats 3x3 @ 80%

Deadlift 3x3 + 5 x Box drops

Snatch 3x3 @ 80%

Cleans 2x3 @ 80%,85%,90%

Safety Bar Lunges 2x8-10 + abs

Barbell Calf Raises:

2x6 (3 secs up / 3 secs down)

Abs between sets (1 min)

Front Squats 3x3 @ 80%

Push Press 3x3 @ 80%

Hang Cleans 3x5 @ 80%

Jump Squat 3x5 @ 80%

Snatch Pulls 3x3 @ 70% + abs*

Clean Pulls 3x3 @ 80% + abs*

* abs between sets (1 min)

Squats 3x2 @ 90%

Circuit

Deadlifts* 3x3 @ 90%

Abs - Dragon Flag 15 secs

Calves - Heavy Iso’s 15secs each

Box Drops x 5

Hang Cleans 3 x 2

* Deadlifts or Trap Bar or Sumo Deadlifts

Olympic (deep) Squats 5x5

Circuit

Deadlifts 3x3

Abs - Dragon Flag 15 secs

Box Drops x 5

Calves -Single Leg- reps for 40 secs

Snatch Grip ¾ Deadlift 3x3*

*5 sec pause just below the knee

* Deadlifts or Trap Bar or Sumo Deadlifts

Circuit

Deadlifts 3x3

Abs - Dragon Flag 15 secs

Box Drops x 5

Push Press 3x3

Bench Press 3x3

Olympic (deep) Squats 5x5

Hip Thrusts 3x40

Calves -Single Leg- reps for 40 secs

Barbell Calves (Iso or raises) - 3 sets

Straight leg deadlifts - 3 sets

Squats (start/finish low on rack) - 3 sets

Hip Thrust - 3 sets

Copenhagen - 2 sets each side

Side Plank - 2 sets each side

Dragon Flag - 2 sets

Hyperextensions - 2 sets

Barbell or Cable rows - 3 Sets

Bench Press - 3 Sets

Military Press - 3 sets

Rule: Failure in 15-40 seconds

Deadlifts 3x3 @ 90%

Cleans 3x2 @ 90%

Hip Thrusts 2x50 @ 50%

Dragon Flag - 2 Sets

(2 x Power Clean + 3 x Front Squat) x 2 - 3 sets

2 x 2 Cleans (Heavy)

(3 x Hanging Snatch + 1 x Snatch) x 2 - 3 sets

2 x 1 Snatch (Heavy)

2 x Clean Pull + 1 x Hanging Clean Pull - 3 sets

Dragon Flag + Copenhagen (L/R) + side plank (L/R) - 2 Sets

((2 x Power Clean + 2 x Front Squat) x 3) [ 3 sets ]

3 x 1 Cleans (Heavy)

3 x 3 Clean Pulls (Heavy)

(( 3 x Hanging Snatch + 2 x Power Snatch + 5 x Overhead Squats ) x 2 ) [ 3 sets]

2 x 2 Power Snatch (Heavy)

3 x 3 Snatch Pulls (Heavy)

Dragon Flag + Copenhagen (L/R) + side plank (L/R) - 2 Sets

Squats 3x5 @ 70%

Power Clean 3x10 @ 60%

Jump Squats 3x10 @ 80%

Hang Cleans 3 x 1 (heavy)

Clean Pulls 3x3 @ 80%

Abs

Overhead Crab Walk 10-15kg plate

Overhead Ice Skating 10-15kg plate

Overhead Lunges 10-15kg plate

Overhead Barbell Squats 5x5

Shins

Walking on toes 40 secs then Walking on heels 40 secs

Repeat x 3

Achilles tendon

Single leg eccentric Achilles tendon loading. Repeat 3 times on each leg

HOW: Stand 15-20cm away from a wall. Keep your heel on the ground, try to reach your knee to the wall in a pulsing action. Perform 20 reps pointing directly ahead, 20 reps aiming to the left, 20 reps to aiming to the right.

Glute mead's

Side plank 40 secs each side x 3

Adductor

Copenhagen 40 secs each side x 3

Isometric Barbell Calves 15-40s

Barbell Squats 5x5 @ 80%

Overhead Barbell Squats 5x5 @ 80%

Squat Jumps 3x10 @ 70%

Single Leg Barbell Lunges 3x8-10 each leg

Straight leg Deadlifts 3x5-10

Deadlifts 3x5 @ 80%

Hip thrusts 3x50+

Power Cleans 3x5-10 @ 70%

Bench Press 3x6-10

Bench Pin 3x6-10

Military Press 3x10-12

Barbell Rows 3x12-15

Push ups 2x50

Bicep Barbell Curls 3x8-12

Chin Ups 3 sets

Copenhagen 40s each side

Abs (Weighted V-Snaps, Weighted Plank, Dragon Flags)

Olympic Squats 3x2 @ 90%

Clean Pulls 2x3 @ 80%

Cleans 2x1 @ 100%

Hang Clean 1x3 @ 85%

Jump Squat 2x10 reps @ 70%

Dragon Flag 2 sets

Barbell Calves 2 sets

Squats 3x5

Bench Press 5x5

Deadlift 3x3

Shoulder Press 5x5

Bench Press 5x5

Bicep Curls 3x5

Shoulder Press 3x5

Close Grip Bench Press 3x5

Front Squat 3x5

Cleans 5x2

Split Jerk 5x2

3 Position Snatch 3x3

Front Squats 2x3 @ 80%

Hanging Snatch 5x5 @ 70%

Jump Squats 3x5 @ 70%

Trap Bar Jumps 3x5 @ 70%

Snatch Pulls 3x3 @ 70%

Clean Pulls 3x3 @ 80%

Abs, Calves

Olympic Squats 5x5

Power Clean 5x2

Cleans 2x1

Hang Clean 5x5

Clean Pulls 3x3

Shoulder Press 5x5

Squats 2x2 @ 90%

Sumo Deadlifts 2x2 @ 90%

Power Snatch 2x2 @ 90%

Hang Cleans 2x2 @ 90%

Cleans 2x2 @ 90%

Abs