Week 3, Athletic Muscle.
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Day 1: Max Effort Upper.
1. Warmup/Prep @ 20yds per @ Walking Lunges, RDL Walks, Pogo/Ladder Progression, then COD Drills.
2. Clean Drills @ 1x
a. 3 Position 1 Squat Clean/Push Press.
b. 3 Position 2 Squat Clean/Push Press.
c. 3 Position 3 Squat Clea/Push Press.
d. 3 Position Floor Squat Clean/Push Press.
e. Sqt Cleans 6x3
3. 3 board BIG BENCH 5.3.1.Max, 3/90, 5/80, 6-10/70 (Prep phase is ALWAYS 5x5).
4. Accessory @ 5x12 Inverted Rows, paired with 12 DB Tricep Rollbacks OR Cambered Bar Extensions.
5. Durability @ 50 Decline DB Hammer Curls.
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Day 2: Max Effort Lower.
1. Warmup/Prep @ 20yds per @ Walking Lunges, RDL Walks, Lateral Lunges, then Hops/Jumps Progression.
2. Snatch Drills @ 1x
a. 5 Behind Neck Press
b. 5 Overhead Squat
c. 5 Snatch Balance
d. 3 Position 1
e. 3 Position 2
f. 6x3 Power Snatch + Overhead Squat
3. Hex Bar Deadlifts @ 5.3.1.1.1 (Prep phase is ALWAYS 5x5) , directly into 2” Deficit Snatch Deads 3x3 (AHAP)
4. High Box Step-Ups 4x8, paired with 12 Assisted Pullups.
5. Abs/Rear Delts 3x15.
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Day 3: Dynamic Effort Upper.
1. Ground-Based Mobility…AKA Broga.
2. Clean Drills, then Power Cleans @ 6x3.
3. Speed Bench 9x3/75% OR Plyo Pushup + Broad Jump Pyramid.
4. Accessory @ 4x12 Gorilla Rows + Farmers Walk, paired with 12 Close Grip Bench.
5. Boulder Shoulders @ 3x15 Lateral Raises, paired with 25 Band Pull-Aparts.
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Day 4: Athlete Lower.
1. Warmup/Prep @ 20yds per @ Walking Lunges, RDL Walks, Lateral Lunges, then Hurdles/Acceleration Drills.
2. Med Balls Throwing Variations @ 10 minutes.
3. Box Squat Box Jumps 8x3
4. 3x8 DB Split Squats, paired with 12 Assisted Pullups.
5. Abs/Rear Delts 3x15.
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Athletic Muscle: Bonus Day/Accessory Session.
1. Ground-Based Mobility @ 10 minutes.
2. Acceleration Drills.
3. Box Squat + 1 Box Jumps + Broad Jump to a Max Height/Distance.
4. Curtsey Lunges 3x8, paired with 15 Hammer Curls.
5. Hip Bridges 3x15, paired with 15 Tricep Pressdowns.
6. Partner Nordics 3x8, paired with 8 I/Y/Ts
7. Midline/Deadbugs.
a. V-Hold
b. Hollow Hold-Pockets
c. Hollow Hold-Overhead
d. Hollow Rocks
e. Sprinter Sit-ups.