MG-W9D3

1.) 3 Position Snatch x6

(Snatch from floor, then immediately below, then above knee)

2A.) Sumo Deadlift 6x4

2B.) Hanging Leg Raise 6x6

3.) Banded KB Swings 4x10-15

4.) Bulgarian Split Squats 3x8-10 L/R

5.) Farmers Carries 3-5 x Max Distance

Deload workout

A little extra rest should have you feeling well. Now we'll do a deload workout to get the weight off the spine and lots of mobility work to get the body primed for some more heavy lifting in a few more days.

2 Kettlebell snatch 15/15 x 10 minutes

15 seconds on 15 seconds off. This is 20 total sets, shoot for 5 reps each set for 100 total reps.

Spend a good amount of time performing samson stretch's, scorpions, sitouts, iron cross's, hindu push ups, cossack squats, and hip circles.

LS-W6D5

Start with weights by your side with straight arms and jump.
Pull yourself down under bells and land in a split position with bells aggressively locked out overhead.
Make Buddy happy during your doubles! Remember...WWBD? (What would Buddy do?)

Last day of this cycle

5 Rounds for time

1A.) 2 Arm DB Split Snatch 6 Right/6 Left alternate every rep

(Right means split right leg forward, left means split left leg forward, you basically jump with weights by your side, and land in a deep lunge position with weights fully extended and locked out overhead, with elevated scapulae, aggressive shoulders, locked elbows, and firmly planted feet slightly toed in. your foot stomp and DB lock out should be synchronized. A good weight to work with would be a weight that equals half your body weight. i.e. a 200 lb person would use two 50 lb DB's, but do not limit yourself there, push it, like Salt and Pepa.)

1B.) 12 Explosive Push Ups

(I clap behind my back, but you can just do the best you can to just push up as aggressively as possible every rep with or without a clap, in front or behind.)

1C.) 50 Double Unders

(If your DU technique is whack, I would perform lateral hops quickly and athletically over a small object like a 2x4 or an empty barbell, use your imagination. But you are trying to accomplish quick feet. Hold small 2-5 pound weights in your hands during this exercise with fully extended arms and palms facing forward to mimic the jump rope position.)

LS-W6D1

Last week of this cycle. We build strength by lifting heavy, we get lean by being disciplined with our nutrition. Its pretty simple, but never easy. We continue for one more week before moving onto next cycle. I'm interested what most of your goals are? What are you trying to achieve? To you have a specific goal, or is it undefined? General goals like "to get stronger", or "to get in shape" never work. Be specific. For example: I will squat 365 lbs for 20 reps by August 2nd. This is a more specific goal, so we know how to prepare. It could be as simple as adding ten pounds a session til you get your goal. It doesn't always work out so easily, but it gives you a plan to work with.

July 26, 355x20

July 19, 345x20

July 12, 335x20

July 5, 325x20

June 28, 315x20

June 21, 305x20...

...

...

May 10, 245x20

There are obviously other variables and always obstacles that need to be considered and adjusted for, but having a general plan with specific goals is the best way to go.

Todays workout:

1.) DB Snatch 5x3-5

2.) Squat 6x4

3.) 2 arm DB squat clean + thruster 3x6

4.) Ab Roll Outs 3x10-15

5A.) Overhead plate walking lunges 3x100'

5B.) GHR 3x10

6.) Sprint 5x100 meters

LS-W2D3

1.) Power Snatch 10x2

Go up 5-10 lbs from last week

2.) Trap Bar Deadlift 5x4

Rest/Pause, (deload after every rep)

3.) DB Stiff Legged Deadlift 3x8

4A.) Box Jumps 5x5 submax height

Jump as high as possible in an attempt to come down onto the box

4B.) Handstand Walk 5x20 meters

5 Rounds 30 seconds on/30 seconds off

5A.) Sprint (not run, not jog, but sprint)

5B.) Battling Ropes

Herman Goerner

One of my favorite ladders to work with is inspired by a girevik of yesteryear, Herman Goerner, I discovered via Zach Even-Esh. It entails performing a snatch followed by a press, returned to the hang and immediately cleaned and pressed again. Any variation of the movements is acceptable, and in my gym welcomed. I've been doing these movements for a long time, but put together in this precise manner was something that I knew immediately I should have been doing for a very long time. I use DB's, KB's, or even BB's. I get a much different response from all the different implements, but if I only had ONE tool to use, I would be super excited about it nonetheless. The KB's allow a more fluid, cyclical and circular movement, so to speak, while the DB's are more linear. Both address the unilateral elements of training, which often gets ignored by many athletes. One the other hand, the barbell will allow a much greater load to be used. I use a clean grip when using a barbell, and personally always use the power version of the lifts. So it goes like this...

snatch+press+clean+press

You have a few options here, three of which are repetition ladders, timed ladders, and weighted ladders. Pick the option that best suits your goals. I'm a strongman kinda guy, so I usually pick a light weight, do the complex for 1 rep with each hand, then go to the next biggest weight and go again for 1 rep. Start with maybe a 30 lb DB, and go up 5-10 lbs every time until you hit you're limit, then work back down. If you do repetition ladders, just add a rep every set, snatch press clean press snatch press clean press, then switch in that manner. And for time, just do what you can in a given time frame, and add some time to every set, say 10-20 seconds, it adds up quickly. I prefer doing timed sets with just one movement, like a snatch only for example, but there are no rules here, except the "Don't be a wanker" rule. I might even do some heavy rack quarter squats after my Goerner sets as well. See you on the other side.

Week 11 Day 2

Speed through the middle
1.) 1 Arm DB Hang Power Snatch 5 x 3-5

2.) Sumo Deadlift 5x5

3A.) Good Morning 3x10

3B.) Hanging leg raise 3x10

3C.) Reverse Hypers 3x10

4A.) Burpees 8x7

4B.) Ring Dips 8x8

4C.) 24" Box Jumps 8x10

Begin every set at the start of every 2 minutes. The quicker you complete your set, the more rest you have.

Week 8 Day 1

Barbell Warm up x5 reps each movement before changing
a. RDL
b. muscle snatch
c. front squat
d. press
e. good morning
f. press behind neck
g. back squat
h. lunge, each leg
i. deadlift
j. power jump

1.) Clean grip power snatch 5x3

2.) Jerk behind neck 6-8x3
change every rep, ie. left, right, power jerk, work up to heavy triple

As many rounds as possible in 15 minutes, 4-6 reps of each
3a.) Handstand Pushup
3b.) Pull up
3c.) Pushup
3d.) Supine row


Sorry for the late post, life happens

Week 5 Day 2

1.) Power snatch+OHS+Snatch Balance 1+1+1x6

2.) Deadlift 3x10 @ 60% of 1RM from last week, deload every rep, lift with speed and purpose

3A.) Reverse Hypers 3x10
3B.) Ab Wheel or Ring roll outs 3 x 10

4.) Suicide Sprints x 3-5 sets 90 second rest between efforts

(pick 4 spots, A, B, C, D. A) will be start and finish, B is 5 meters away, C is 10 meters from A, D is 20 meters away. Run from A to B and back to A, then run immediately to C and back to A, then run to D and back to A. If possible, time your efforts and your rest period. Be accurate with your distance, whichever distance you choose, it could be longer or shorter than mine, and keep records to compare in future.)

Week 2 Day 3

1.) Bench Press 6x4

2A.) Ring Pushups with chain or vest 3x submax
2B.) Mix grip pull ups with chain or vest 3x submax

3A.) Double Kettlebell Clean and Press 3 x 8-12
3B.) GHB Situps 3 x 15 slow

4.) 5 Burpees + sprint 50-75 meters x 5-10, rest as long as it takes to get back to start and not die

5. Foam roll and mobility work

Prepare for Saturday squats

Week 2 Day 2

1.) Power Snatch + Overhead Squat 80% (of snatch) x2 x6

2.) Deadlift 6x4

3A.) Walking Lunge 3x12-20 (Go heavy, carrying anything you can get your hands on)
3B.) GHR with hip extension 3x6-10
3C.) Twisting Hanging Leg Raise (HLR) 3x8-12

4A.) Sled Drags 100' forward x 5-10
4B.) Sled Drags 100' backwards x 5-10

5.) Grip work

Notes: If you do not know how to snatch, I will be posting a video tutorial in the next few days for beginners to learn how to do so safely and effectively. But for now, I recommend using a dumbbell instead of a barbell. Do 3-5 sets of 3-5 reps as a beginner. Disregard the overhead squats with weight. You can practice the overhead squats separately with a 3/4" pvc pipe if necessary. The first 3 sets of deads will be warm ups, the last 3 will be hard working sets. On the last set, perform as many reps as possible getting at least 4 reps. Sets 3A-C will be performed back to back, grab something heavy and do your lunges. If you do not have access to a GHR, you could do poor man's GHR's on the ground with foot support, or good mornings or RDL's. Twisting leg raises, hang from bar and touch knee to opposite elbow. Or do any ab work you can handle, these are not easy.

Week 2 Day 1

1.) Press 6x4

2.) Muscle ups 3x3-6

3A.) Ring Dips 3x Submax
3B.) DB Row 3x Submax

4A.) Double DB Hang Power Snatch 5x7
4B.) Jumping Deck Squats 5x10

5.) Mobility, Flexibility and foam rolling!!!


Notes: Build up to a max effort on the last 3 sets of the press, performing as many reps as possible on the last set. Try hard not to miss any attempts (obviously). Sub pullups for muscle ups if necessary, pulling as high as possible on every rep, with submax reps. Try to get 1-2 more ring dips than last week. Try to use 5 more pounds than last week on the rows. If you are not good at snatches, just use one DB instead of two, and if you are still ugly (be honest), just do and aggressive high pull. (High pull = Dip at the hip reaching the DB between the knees, then aggressively extend the hip and pull your elbow high and outside toward the sky). If you cannot perform jumping deck squats illustrated in the video attached, then do regular jump squats, deep squats, or double unders, only double up on the reps for all substitutions.

Week 1 Day 2

1.) Snatch 80%x1x6

2.) Deadlift 5x5

3.) Lunges (any style) 3x12-16

4A.) Hip extension + GHR 5x10
4B.) Hanging leg raises 5x10

5.) Prowler suicides x5-10

If you do not know your max snatch, then just build up to a heavy single, then back off about 20% of that weight and perform 3 more reps

Build up to your heaviest set of 5 and perform as many reps as possible on your last set. Who knows, you might pull much more than you think you can.

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