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
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:
Bench Press - 5 reps
Running Band - 20 seconds each side Run Rocket Horizontal Jumps - 5 JumpsAbs, 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