tier system

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Tier System Week 1 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Bent Rows Push Press Feet on Bench Pushups Clean Pull Front Squat Snatch Pull One Leg Squat Bradford Press Good Mornings Chinups Overhead Squat Week 2 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Standing Military Press Jerk Chinups Hang Clean Pull Front Squat Snatch Rack Pull Barbell Lunges Feet on Bench Pushups Romanian Deadlifts Grip 1 2 Board Bench Press Snatch Deadlift Week 3 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Grip 1 2 Board Bench Press Push Press Bent Rows Clean Pull Front Squat Snatch Pull One Leg Squat Chinups(feet on bench) Good Mornings Bradford Press Overhead Squat Week 4 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Chinups Jerk Feet on Bench Pushups Hang Clean Pull Front Squat Snatch Rack Pull Barbell Lunges Grip 1 2 Board Bench Press Romanian Deadlifts Standing Military Snatch Deadlift Weak Triceps Program Week 1 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Grip 3 Floor Press Push Press Feet on Bench Pushups Clean Pull Front Squat Snatch Pull One Leg Squat Bradford Press Good Mornings Bent Row Clean/FS/PP Week 2 Day 1 Day 2 Day 3 Clean Back Squat Grip 3 Bench Press Pause/Box/Bench Squat Grip 1 2 Board Bench Press Jerk Grip 3 Floor Press Hang Clean Pull Front Squat Snatch Rack Pull Barbell Lunges Standing Military

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Page 1: Tier System

Tier System

Week 1Day 1 Day 2 Day 3Clean Back Squat Grip 3 Bench Press

Pause/Box/Bench Squat Bent Rows Push PressFeet on Bench Pushups Clean Pull Front Squat

Snatch Pull One Leg Squat Bradford PressGood Mornings Chinups Overhead Squat

Week 2Day 1 Day 2 Day 3Clean Back Squat Grip 3 Bench Press

Pause/Box/Bench Squat Standing Military Press JerkChinups Hang Clean Pull Front Squat

Snatch Rack Pull Barbell Lunges Feet on Bench PushupsRomanian Deadlifts Grip 1 2 Board Bench Press Snatch Deadlift

Week 3Day 1 Day 2 Day 3Clean Back Squat Grip 3 Bench Press

Pause/Box/Bench Squat Grip 1 2 Board Bench Press Push PressBent Rows Clean Pull Front SquatSnatch Pull One Leg Squat Chinups(feet on bench)

Good Mornings Bradford Press Overhead Squat

Week 4Day 1 Day 2 Day 3Clean Back Squat Grip 3 Bench Press

Pause/Box/Bench Squat Chinups JerkFeet on Bench Pushups Hang Clean Pull Front Squat

Snatch Rack Pull Barbell Lunges Grip 1 2 Board Bench PressRomanian Deadlifts Standing Military Snatch Deadlift

Weak Triceps ProgramWeek 1Day 1 Day 2 Day 3Clean Back Squat Grip 3 Bench Press

Pause/Box/Bench Squat Grip 3 Floor Press Push PressFeet on Bench Pushups Clean Pull Front Squat

Snatch Pull One Leg Squat Bradford PressGood Mornings Bent Row Clean/FS/PP

Week 2Day 1 Day 2 Day 3Clean Back Squat Grip 3 Bench Press

Pause/Box/Bench Squat Grip 1 2 Board Bench Press JerkGrip 3 Floor Press Hang Clean Pull Front SquatSnatch Rack Pull Barbell Lunges Standing Military

Page 2: Tier System

Romanian Deadlifts Chinups Snatch Deadlift

Week 3Day 1 Day 2 Day 3Clean Back Squat Grip 3 Bench Press

Pause/Box/Bench Squat Grip 3 Floor Press Push PressFeet Elevated Pushups Clean Pull Front Squat

Snatch Pull One Leg Squat Bradford PressGood Mornings Bent Row Clean/FS/PP

Week 4Day 1 Day 2 Day 3Clean Back Squat Grip 3 Bench Press

Pause/Box/Bench Squat Grip 1 2 Board Bench Press JerkGrip 3 Floor Press Hang Clean Pull Front SquatSnatch Rack Pull Barbell Lunges Standing Military

Romanian Deadlifts Chinups Snatch Deadlift

Dynamic EmphasisWeek 1&2

Day 1 Day 2 Day 3Clean (speed) Box Squat(speed) Grip 1 Paused Bench(Speed)

Back Squat(heavy) Grip 3 Bench Press(heavy) Clean(Heavy)BW Rows Clean Pull Front Squat

Snatch Pull One Leg Squat Standing Military PressGood Mornings Chinups Snatch Deadlift

Week 3&4Day 1 Day 2 Day 3

Clean (speed) Box Squat(speed) Grip 1 Paused Bench(Speed)Back Squat(heavy) Grip 3 Bench Press(heavy) Clean(Heavy)

Chinups Hang Clean Pull Front SquatSnatch Rack Pull Barbell Lunges BW Rows

Romanian Deadlifts Feet Elevated Pushups Snatch Deadlift

Week 5Day 1 Day 2 Day 3

Clean (speed) Box Squat(speed) Grip 1 Paused Bench(Speed)Back Squat(heavy) Grip 3 Bench Press(heavy) Clean(Heavy)

BW Rows Clean Pull Front SquatSnatch Pull One Leg Squat Chinups

Good Mornings Standing Military Clean/FS/PP

Page 3: Tier System

Exercise Order SetsFoundation Exercise 6Major Assistance 5Major Assistance 4Major Assistance 3Major Assistance 2

Weeks Foundation Exercise U/L Foundation Exercise TB Olympic Pulls Box/Bench Squat Push Press/Jerk1 61,67,73,79,82x6,+5 6x3 73% 85%x5 6x3 50% Heavy but with good form2 61,67,73,79,85x4,+5 5x3 82% 91%x3 6x3 55% Heavy but with good form3 67,73,79,85,91x2,+5 3x2 91% 94%x2 6x3 60% Heavy but with good form4 3xAMRAP 75% 5x3 85% 85%x5 6x3 55% Heavy but with good form5 61,67,73,79,85x5,+5 4x2 91% 91%x3 6x3 60% Heavy but with good form6 67,73,79,85,91x3,+5 4x1 94% 94%x2 6x3 65% Heavy but with good form7 73,79,85,91,97x1,+5 2x1 97% 101%x2 6x3 55% Heavy but with good form8 3xAMRAP 75% 6x2 73% 85%x3 6x3 50% Heavy but with good form9 MAX MAX off off off

All other exercises done as heavy as possible for 6-10 repsBW Exercises AMRAPLower Volume

Weeks Foundation Exercise U/L Foundation Exercise TB Olympic Pulls Box/Bench Squat Push Press/Jerk1 55,61,67,73,79,82x6 5x3 82% 91%x3 6x2 50% Up to 64%x3-42 55,61,67,73,79,85x4 4x2 88% 94%x2 6x2 55% Up to 64%x3-43 61,67,73,79,85,91x2 3x2 91% 85%x5 6x2 60% Up to 67%x3-44 3xAMRAP 75% 5x3 85% 91%x3 6x2 55% Up to 67%x3-45 55,61,67,73,79,85x5 4x1 94% 94%x2 6x2 60% Up to 70%x3-46 61,67,73,79,85,91x3 4x2 85% 101%x2 6x2 65% Up to 70%x3-47 MAX MAX none none none

Dynamic EmphasisWeeks Box/Bench Squat Dynamic Bench Clean Speed Squat/Bench Heavy Clean Heavy

1 6x2 50% 6x3 55% 4x3 70% 55,61,67,73,79,82x6 5x3 82%2 6x2 55% 6x3 60% 4x3 76% 55,61,67,73,79,85x4 4x2 88%3 6x2 60% 6x3 65% 5x2 80% 61,67,73,79,85,91x2 3x2 91%4 6x2 50% 6x3 55% 4x3 70% 55,61,67,73,79,85x5 5x3 85%5 6x2 55% 6x3 60% 4x3 76% 61,67,73,79,85,91x3 4x1 94%6 max max max max max

Exercise Order SetsFoundation Exercise Speed TableMajor Assistance 6Major Assistance 4Major Assistance 3Major Assistance 2

Page 4: Tier System

Total Body RankClean1 FoundationHang Clean PullRack Clean PullPush Press5Clean Pull4Snatch PullSnatch Deadlift6

Bilateral Extension Pulling PushingClean Pull Snatch JerkSnatch Pull Clean Push PressDeadliftTrap Bar JumpsJump Squats

Page 5: Tier System

Lower BodyBack Squat1 FoundationBox/Bench Squat3Front Squat2Lunge6BSS4Romanian Deadlift7Good Mornings5

In place Bilateral Horizontal Posterior ChainFront Squat Bulgarian Split Squat Good MorningBox/Bench Squat Lunge Deadlift

f

Page 6: Tier System

Upper BodyGrip 3 Bench1 FoundationFloor Press 1Pushups5BW Rows4Chinups(feet on bench)2Grip 1 2 Board Press3

Horizontal Pull Horizontal Push Vertical Pull Vertical PushBW Rows Board Press Chinups Standing PressBarbell Row Pushups Bradford Press

Grip 1 Bench

Floor Press 1Chinups 2Grip 1 2 Board 3Bent Row 4Pushups 5Standing Military 6BW Rows 7

Page 7: Tier System

Jan 7-Jan 9Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 61%x6 67%x6 73%x6 79%x6 82%x6 82%+5lbs. x 6

Bent Over Rows 10 10 10 10 10Clean Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %

One Leg Squat on Bench 10 each leg 10 each leg 10 each legChinups Failure Failure

Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

Thursday VolumeDynamic WarmupBox/Hurdle Jumps

8-12 sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 61%x6 67%x6 73%x6 79%x6 82%x6 82%+5lbs. x 6Snatch Grip Power Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %

Front Squat (as % of Clean) 61%x6 67%x6 73%x6 79%x6Standing Military Press 8 8 8

Overhead Squat 10 10Finisher-Heavy Cooler Pushes As many as they can take

Definitions Clean Pull Performed just like bottom of Clean. Arms should stay straight to emphasize violent shrug.

One leg Squat on Bench Rear foot is put on bench. Front leg is in lunge position. Perform one leg squat.Front shin should stay near perpendicular on each rep.

Chinups Put bar in rack at the top position. Put feet on bench and pull chin over bar.Grip 3 Bench Press Bench Press with the pinkies on the ring.

Snatch Grip Power Pull Set bar in rack right above the knees. Pull up violently and shrug with a snatch grip.Snatch grip is with middle finger on rings for most athletes.

Overhead Squat Use snatch grip and descend into a full squat position. Add weight when possible. Front Squat Athletes should use clean grip.

5x5 Maximum height

10-40 yard sprints starting from stomach, back, or stance

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

Page 8: Tier System

Jan 12-Jan 16Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Clean 73%x3 79%x3 82%x3 82%x3 82%x3 82%x3 82%x3Pause or Box Squat 55%x3 55%x3 55%x3 55%x3 55%x3 55%x3

Chinups(feet on bench) Failure Failure Failure FailurePush Press(% of Clean) 67%x5 73%x5 76%x5

Romanian Deadlifts 82%x10 82%x10 Use Power Clean Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

Tuesday VolumeDynamic WarmupBox/Hurdle Jumps

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 61%x4 67%x4 73%x4 79%x4 85%x4 85%+5lbs. x 4

Standing Military Press 8 8 8 8Hang Clean Pull 91%x3 91%x3 91%x3 91%x3Barbell Lunges 8 each leg 8 each leg 8 each leg

Grip 1 2 Board Bench Press 73%xamrap 73%xamrapFinisher-Heavy Cooler Pushes As many as they can take

Thursday VolumeDynamic WarmupBox/Hurdle Jumps

16 reps

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 61%x4 67%x4 73%x4 79%x4 85%x4 85%+5lbs. x 4

Snatch Pull 91%x3 91%x3 91%x3 91%x3 91%x3Front Squat 67%x4 73%x4 79%x4 82%x4 % of Clean

Feet on Bench Pushups failure failure failureSnatch Deadlift(% of Clean) 91%x8 97%x8

Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

Definitions Snatch Pull Performed just like bottom of Clean except using wide grip. Violent Shrug

5x5 Maximum height

Bags, Agility Ropes, Mat Drills, Line Drills

Pick 2 10-15 min each

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

5 sets of 8 boxes

20 yard Sprints starting from stomach

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

Page 9: Tier System

Pause or Box Squat Pause below parallel for 2 seconds and explode up.Push Press Feet are in jump stance. Use legs to get bar overhead. Pause with weight overhead.

Think of as total body movement.Romanian Deadlifts Bar starts at the waist. Keep back arched and knees slightly bent.

Bend over until the bar is right below the knees and reverse the motion. Hang Clean Pull Same as clean pull except bar starts from hang position. Lower bar to knees and reverse.

Grip 1 2 Board Bench Press Grip 1=index finger touching the smooth part of the bar. No closer!Bar is lowered just like a bench press to a 2 board. Pause and explode up. Partner should hold Board flat on the chest where the bar is supposed to touch.

Snatch Deadlift Use a snatch grip. This is old fashioned deadlift with knees bent and back arched. Must squat down to get the weight at the bottom position.

Grip 3 Bench Press Ring or pinkie finger on the rings.

Page 10: Tier System

Jan 20-23Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Clean 67%x2 73%x2 82%x2 91%x2 91%x2 91%x2Pause/Box/Bench Squat 60%x3 60%x3 60%x3 60%x3 60%x3 60%x3

BW Rows Failure Failure Failure FailurePush Press 55%x3 61%x3 67%x3

Good Mornings 12 12Finisher-Cooler Pushes As many as they can take

Tuesday-Agility Emphasis VolumeDynamic WarmupBar Hops 5x10 secondsAgility Ladder 15 min

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 67%x2 73%x2 79%x2 85%x2 91%x2 91%+5lbs. x 2

Grip 1 2 Board Bench Press 67%x5 70%x5 73%x5 76%x5 79%x5Clean Pull 94%x2 94%x2 94%x2 94%x2 Use Power Clean %

One Leg Squat 10 each leg 10 each leg 10 each legStanding Military Press 12 12Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

Thursday VolumeDynamic WarmupBox/Hurdle Jumps

8-12 sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 67%x2 73%x2 79%x2 85%x2 91%x2 91%+5lbs. x 2

Snatch Power Pull from Rack 94%x2 94%x2 94%x2 94%x2 94%x2Front Squat(% of Clean) 67%x4 76%x3 82%x3 88%x3Chinups(feet on bench) Failure Failure Failure

Overhead Squat 10 10Finisher-Heavy Cooler Pushes As many as they can take

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

5x5 Maximum height

10-40 yard sprints starting from stomach, back, or stance

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

Page 11: Tier System

July 13 - 17Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Clean 85%x3 85%x3 85%x3 85%x3Pause/Box/Bench Squat 55%x3 55%x3 55%x3 55%x3 55%x3 55%x3Feet on Bench Pushups Failure Failure Failure Failure

Push Press 55%x3 66%x3 73%x3 73% x 3 use clean %Romanian Deadlifts 12 12

Core Blaster or KB Swings 12 12 12Planks 35 sec 35 sec 35 sec

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Back Squat 75%xFailure 75%xFailure 75%xFailure

Chinups Failure Failure Failure

Hang Clean Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %Barbell Lunges 10 each leg 10 each leg 10 each leg 10 each legSeated Military 10 10 8 8

Core Blaster or KB Swings 12 12 12Planks 35 sec 35 sec 35 sec

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Grip 3 Bench Press 75%xFailure 75%xFailure 75%xFailure 75%xFailure

Hang Clean 73%x3 79%x2 82%x1 76%x2 85%x1

Front Squat 67%x4 76%x4 82%x4 85%x4 Use Power Clean %

Grip 1 3 Board Bench Press 70%xfailure 70%xfailure 70%xfailure

Snatch Deadlift 97%x8 100%x8

Core Blaster or KB Swings 12 12 12Planks -elbow to knee 35 sec 35 sec 35 sec

Definitions

Grip 3 Bench Press Bench Press with the pinkies on the ring.

Grip 1 3 Board Bench Press Grip 1=index finger touching the smooth part of the bar. No closer!

Bar is lowered just like a bench press to a 3 board. Pause and explode up. Partner should hold Board flat on the chest where the bar is supposed to touch.

Romanian Deadlifts Bar starts at the waist. Keep back arched and knees slightly bent. Bend over until the bar is right below the knees and reverse the motion.

Snatch Deadlift Use a snatch grip. This is old fashioned deadlift with knees bent and back arched. Must squat down to get the weight at the bottom position.

Push Press Feet are in jump stance. Use legs to get bar overhead. Pause with weight overhead.Think of as total body movement.

Front Squat Athletes should use clean grip.

Page 12: Tier System

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Clean 73%x3 79%x3 85%x3 85%x3 85%x3 85%x3 85%x3

Pause/Box/Bench Squat 55%x3 55%x3 55%x3 55%x3 55%x3 55%x3Feet on Bench Pushups Failure Failure Failure Failure

Push Press 55%x3 66%x3 73%x3Romanian Deadlifts 12 12

Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

Tuesday-Agility Emphasis VolumeDynamic WarmupBox Jumps

Agility Ladder 15 min

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 75%xFailure 75%xFailure 75%xFailure

Chinups Failure Failure Failure Failure FailureHang Clean Pull 85%x5 85%x5 85%x5 85%x5 Use Power Clean %Barbell Lunges 10 each leg 10 each leg 10 each leg

Standing Military 12 12Finisher-Heavy Cooler Pushes Length of Weight room 4 times with 315, 225, or 185

Thursday VolumeDynamic WarmupBroad Jumps

8-12 sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 75%xFailure 75%xFailure 75%xFailure

Hang Clean (high catch, no squat) 73%x3 79%x2 82%x1 76%x2 85%x1Front Squat 67%x4 76%x4 82%x4 85%x4

Grip 1 2 Board Bench Press 70%xfailure 70%xfailure 70%xfailureSnatch Deadlift 97%x8 100%x8

Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

5x5 boxes in row

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

5x3 Maximum distance

10-40 yard sprints starting from stomach, back, or stance

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

Page 13: Tier System

Feb 2-6

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7Clean 73%x3 82%x2 91%x2 91%x2 91%x2 91%x2

Pause/Box/Bench Squat 60%x2 60%x2 60%x2 60%x2 60%x2 60%x2Feet on Bench Pushups (add weight)* Failure Failure Failure Failure

Snatch Grip Rack Pull 91%x3 91%x3 91%x3Bar on Back Good Mornings 12 12

Finisher-Cooler Pushes Heavy

*Can add weight with bands, chains or plates

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 61%x5 67%x5 73%x5 79%x5 85%x5 85%+5x5Bent Rows 8 8 8 8 8Clean Pull 91%x3 91%x3 91%x3 91%x3 Use Power Clean %

One Leg Squat 10 each leg 10 each leg 10 each legChinups Failure Failure

Finisher-Heavy Tire Flips Heavy

Thursday VolumeDynamic WarmupBroad Jumps

8-12 sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 61%x5 67%x5 73%x5 79%x5 85%x5 85%+5x5

Push Press 61%x3 67%x3 67%x3 67%x3 67%x3Front Squat 67%x4 76%x4 82%x4 88%x4

Bradford Press 20 20 20Overhead Squat 6 6

Finisher-Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

5x3 Maximum distance

10-40 yard sprints starting from stomach, back, or stance

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

Page 14: Tier System

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Clean 73%x3 82%x1 94%x1 94%x1 94%x1 94%x1

Pause/Box/Bench Squat 67%x2 67%x2 67%x2 67%x2 67%x2 67%x2Chinups Failure Failure Failure Failure

Snatch Rack Pulls 94%x2 94%x2 94%x2Romanian Deadlifts 67%x8 73%x8

Cooler Pushes

Tuesday-Agility Emphasis VolumeDynamic WarmupBox Jumps

Agility Ladder 15 min

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 67%x3 73%x3 79%x3 85%x3 91%x3 91%x3+5lbs.

Standing Military Press 6 6 6 6 6Hang Clean Pull 94%x2 94%x2 94%x2 94%x2 Use Power Clean %Barbell Lunges 10 each leg 10 each leg 10 each leg

Grip 1 2 Board Bench Press 67%xfailure 67%xfailureFinisher-Tire Flips

Thursday VolumeDynamic WarmupBroad Jumps

8-12 sprints

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 67%x3 73%x3 79%x3 85%x3 91%x3 91%x3+5lbs.

Jerk 58%x4 64%x4 67%4 73%x2 76%x2Front Squat 67%x3 76%x3 85%x3 91%x2

Feet on Bench Pushups Failure Failure FailureSnatch Deadlift 91%x10 94%x10Trap Bar Walks Length of Weight room 4 times with 315, 225, or 185

5x5 boxes in row

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

5x3 Maximum distance

10-40 yard sprints starting from stomach, back, or stance

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

Page 15: Tier System

Week of 2-23Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Clean 73%x3 79%x3 82%x3 82%x3 82%x3 82%x3 82%x3Pause/Box/Bench Squat 50%x2 50%x2 50%x2 50%x2 50%x2 50%x2Feet on Bench Pushups Failure Failure Failure Failure

Snatch Pull 91% x3 91% x3 91% x3Good Mornings 8 8

Finisher-Tire Flips 2x8

Tuesday VolumeDynamic Warmup

Box/Hurdle Jumps

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 55%x6 61%x6 67%x6 73%x6 79%x6 82%x6

Grip 3 Floor Press 61%x5 70%x5 70%x5 70%x5Clean Pull 91%x3 91%x3 91%x3 91%x3

One Leg Squat 8 each leg 8 each leg 8 each legBent Row 8 8

Finisher-Cooler Pushes 5 Trips

Thursday VolumeDynamic Warmup

Box/Hurdle Jumps

16 reps

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 55%x6 61%x6 67%x6 73%x6 79%x6 82%x6

Push Press 55%x3 61%3 61%3 64%3 64%3Front Squat 61%x6 67%x6 73%x6 79%x6 % of Clean

Bradford Press 20 20Clean/FS/PP 55%x3 55%x3

Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225

5x5 Maximum height

Bags, Agility Ropes, Mat Drills, Line Drills

Pick 2 10-15 min each

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

5 sets of 8 boxes

20 yard Sprints starting from stomach

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

Page 16: Tier System

Week of 3/2

Monday Set 1 Set 2 Set 3 Set 4 Set 5Clean 73%x3 79%x3 88%x2 88%x2 88%x2

Pause/Box/Bench Squat 55%x2 55%x2 55%x2 55%x2 55%x2Grip 3 Floor Press 64%x10 61%x10 58%x10 55%x10Snatch Rack Pull 94% x2 94% x2 94% x2

Romanian Deadlifts 61%x8 61%x8Finisher-Tire Flips 2x8

Tuesday VolumeDynamic Warmup

Box/Hurdle Jumps

Bags, Agility Ropes, Mat Drills, Line Drills

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5Back Squat 55%x4 61%x4 67%x4 73%x4 79%x4

Grip 1 2 Board Bench Press 61%x5 70%x5 70%x5 70%x5Hang Clean Pull 94%x2 94%x2 94%x2 94%x2Scissor Jumps 6 each leg 6 each leg 6 each leg Max Height. Control Landing

Chinups failure failureFinisher-Cooler Pushes 5 Trips 125 lbs.

Thursday Volume

Dynamic Warmup

Box/Hurdle Jumps

10 each

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5Grip 3 Bench Press 55%x4 61%x4 67%x4 73%x4 79%x4

Jerk 55%x4 61%4 61%4 64%4 64%4Front Squat 64%x4 70%x4 76%x4 82%x4 % of Clean

Standing Military(DB's for Football players) 10t15 10t15

5x5 Maximum height

Pick 2 10-15 min each

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

5 sets of 8 boxes

10&20 yard Sprints starting from stomach/back/stance

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

Page 17: Tier System

Snatch Deadlift 91%x10 94%x10Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225

Page 18: Tier System

Set 688%x255%x2

Set 685%x4

Max Height. Control Landing

Set 685%x4

% of Clean

Page 19: Tier System
Page 20: Tier System

Week of 3/9

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Clean 73%x3 79%x3 85%x2 91%x2 91%x2 91%x2

Pause/Box/Bench Squat 60%x2 60%x2 60%x2 60%x2 60%x2 60%x2Feet Elevated Pushups Failure Failure Failure Failure

Snatch Pull 85% x5 85% x5 85% x5Good Mornings 10 10

Finisher-Tire Flips 2x8

Tuesday VolumeDynamic WarmupBox/Hurdle Jumps

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 61%x2 67%x2 73%x2 79%x2 85%x2 91%x2

Grip 3 Floor Press 61%x5 67%x5 73%x5 76%x5Clean Pull 85% x5 85% x5 85% x5 85% x5

One Leg Squat 10 10 10 BarbellBent Row 10 10

Finisher-Cooler Pushes 5 Trips 125 lbs.

Thursday VolumeDynamic Warmup

Box/Hurdle Jumps

10 each

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 61%x2 67%x2 73%x2 79%x2 85%x2 91%x2

Push Press 61%x3 64%3 64%3 67%3 67%3Front Squat 73%x2 79%x2 85%x2 88%x2 % of Clean

Bradford Press 20 20RDL/Hang pull/Hang Clean/FS/PP 55%x3 55%x3

Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225

5x5 Maximum height

Bags, Agility Ropes, Mat Drills, Line Drills

Pick 2 10-15 min each

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

5 sets of 8 boxes

10&20 yard Sprints starting from stomach/back/stance

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

Page 21: Tier System

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Clean 73%x3 85%x3 85%x3 85%x3 85%x3 85%x3

Back Squat 67%x8 75%xfailure 75%xfailure 75%xfailureGrip 1 2 Board Bench Press 61% x3 73% x3 79% x3 85% x failure

Lunges 10 10 10 BarbellChinups failure failure

Finisher-Cooler Pushes 5 Trips 125 lbs.

Thursday VolumeDynamic Warmup

Box/Hurdle Jumps 5 sets of 8 boxes

10 each

Pick 1 and drill it

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 67%x8 75%xfailure 75%xfailure 75%xfailure

Jerk 61%x2 64%2 64%2 67%2 67%2Front Squat 67%x6 73%x6 79%x6 82%x6 % of Clean

Standing Military 8 8Snatch Deadlift 94%x8 100%x6

Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225

10&20 yard Sprints starting from stomach/back/stance

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Page 22: Tier System

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Clean 73%x3 82%x2 94%x1 94%x1 94%x1 94%x1

Pause/Box/Bench Squat 60%x2 60%x2 60%x2 60%x2 60%x2 60%x2Feet on Bench Pushups Failure Failure Failure Failure

Snatch Pull 94% x2 94% x2 94% x2Good Mornings 10 10

Finisher-Tire Flips 2x8

Tuesday VolumeDynamic Warmup

Box/Hurdle Jumps

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 55%x5 61%x5 67%x5 73%x5 79%x5 85%x5

Grip 3 Floor Press 61%x5 67%x5 73%x3 82%xfailureClean Pull 94% x2 94% x2 94% x2 94% x2

One Leg Squat 10 10 10 BarbellBent Row 10 10

Finisher-Cooler Pushes 5 Trips 125 lbs.

Thursday VolumeDynamic WarmupBox/Hurdle Jumps

10 each

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 55%x5 61%x5 67%x5 73%x5 79%x5 85%x5

Push Press 61%x3 67%3 67%3 70%3 70%3Front Squat 73%x2 79%x2 85%x2 91%x3 % of Clean

Bradford Press 20 20Clean/FS/PP 55%x3 61%x3

5x5 Maximum height

Bags, Agility Ropes, Mat Drills, Line Drills

Pick 2 10-15 min each

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

5 sets of 8 boxes

10&20 yard Sprints starting from stomach/back/stanceConditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

Page 23: Tier System

Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225

Page 24: Tier System

Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Clean 73%x3 82%x2 91%x1 94%x1 103%x1 if successful,106%x1

Pause/Box/Bench Squat 60%x2 60%x2 60%x2 60%x2 60%x2 60%x2Grip 3 Floor Press 70%x3 70%x3 Failure 70%x3Snatch Rack Pull 91% x3 91% x3 91% x3

Romanian Deadlifts 10 10Finisher-Tire Flips 2x8

Tuesday VolumeDynamic Warmup

Box/Hurdle Jumps

Stretching Full body

Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 61%x5 73%x3 85%x2 94%x1 103%x1 if successful,106%x1

Grip 1 2 Board Bench Press 61%x5 67%x5 73%x3 76%x3Hang Clean Pull 85% x3 85% x3 85% x3 85% x3Barbell Lunges 10 10 10

Chinups failure failureFinisher-Cooler Pushes 5 Trips 125 lbs.

Thursday VolumeDynamic WarmupBox/Hurdle Jumps

10 each

Stretching Full body

Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Grip 3 Bench Press 61%x5 73%x3 85%x2 94%x1 103%x1 if successful,106%x1

Push Press 61%x3 70%1 76%1 79%x1 82%x1Front Squat 73%x2 85%x2 100%x2 106%x2 % of CleanBW Rows Failure Failure

Snatch Deadlifts on Plates 85%x10 91%x10Finisher-Trap Bar Walks Length of Weight room 4 times with 365, 275, or 225

5x5 Maximum height

Bags, Agility Ropes, Mat Drills, Line Drills

Pick 2 10-15 min each

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it

5 sets of 8 boxes

10&20 yard Sprints starting from stomach/back/stance

Conditioning/Toughness Portion-Long distance cooler pushes, stairs, calisthenics, sprints

Pick 1 and drill it