Fitness: General Strength and Power
Important Notes:
—Any Snatch lift is never to exceed 75% to 80%.
—Substitute Power Cleans or Hang Cleans if you cannot do the Snatch.
—When a new lift is included refer to Day 1, Week 1 for sets, reps, %'s.
—If you want to include "other" lifts, (curls, etc.) do so only after completing the designated lifts.
—No "other" lifts to be done after the 3rd month.
—Warm-up set(s) before all lifts 2 x 6 (45-55%).
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Day 1
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Day 2
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| 1st Month |
Front Squats
Standing Press (Behind Neck)
Standing Curls
Incline Dumbbell Press
Good Mornings
Pull-ups (5 x 8)
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Back Squats
Standing Front Press
Standing Curls
Incline Dumbbell Press
Good Mornings
Pull-ups (5 x 8)
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| 2nd Month |
Front Squats
Hang Cleans
Push Press
Cheat Curls
Good Mornings
Pull-ups (5 x 10)
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Back Squats
Upright Row (with Snatch Grip)
Push Press (Front)
Standing Curls
Good Mornings
Pull-ups (5 x 10)
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| 3rd Month |
Power Snatch (Above Knees)
Front Squat
Seated Front Press
Cheat Curls
Incline Bench
Jumping Dumbbell 1/2 Squats (5 x 6)
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Power Snatch (Above Knees)
Front Squat
Seated Press (Behind Neck)
Cheat Curls
Incline Bench
Jumping Dumbbell 1/4 Squats (5 x 6)
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| 4th Month |
Power Snatch (From Floor)
Jerk (Eye Level) w/Split
Fast Light Squat (135)
Cheat Curls
Pull-ups |
Power Clean
Jerk (Eye Level) w/Split
Jumping Dumbbell Squat
Upright Row |
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