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Strength Training Routine

This document contains a strength training program with exercises, weights, sets and reps for each day of the week. Sunday focuses on pull up variations and front squats. Wednesday includes snatches, snatch pulls, front squats and back squats. Monday has varied metabolic conditioning circuits like rowing, burpees and double unders. The program progresses each week by increasing weights and decreasing reps over multiple cycles.

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maa88825
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
46 views23 pages

Strength Training Routine

This document contains a strength training program with exercises, weights, sets and reps for each day of the week. Sunday focuses on pull up variations and front squats. Wednesday includes snatches, snatch pulls, front squats and back squats. Monday has varied metabolic conditioning circuits like rowing, burpees and double unders. The program progresses each week by increasing weights and decreasing reps over multiple cycles.

Uploaded by

maa88825
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Column1 1RPM 95% 90% 85% 80% 75* 70%

SQUAT 265 250 240 225 210 200 185


FRONT SQ 250 240 225 215 200 190 175
SNATCH 145 140 130 125 115 110 100
CLEAN AND 175 165 160 150 140 130 125
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0

Plates/Side 45 35 25 10 5 2.5
100 1 2 2
105 1 2 2
110
115
120
125
130
135
140
145
15O
155
160
165
170
175
180
185
190
195
200
Sunday Exercises Weight Sets Reps Weight Sets Reps Weight
G pull ups 1 5
chin up 1 4
narrow 1 5
chin up 1 4
pull ups 1 3

W Snatch 105 2 2 110 2 3


Snatch Pull 130 3 2 125 3 5
Front Squat 80 1 2 70 3 3

Christine
3 rounds for time of:
M 500-m row
12 bodyweight deadlifts
21 box jumps, 20-in box

Exercises Weight Sets Reps Weight Sets Reps Weight


G pull ups 1 6
chin up 1 5
narrow 1 5
chin up 1 6
pull ups 1 4

Halting Sn. DL +
W Mid-Hang Snatch 110 5 2
Sn. Deadlift 145 3 5
Muscle Sn. + Sn.
Balance + OHS 110 3 5

Push-Press + Jerk 3 2

Complete as many rounds as possible in 12 minutes of:


M 1 squat snatch & 3 clean and jerks & 30 double-unders
♀ 105 lb ♂ 155 lb

Exercises Weight Sets Reps Weight Sets Reps Weight


G pull ups 1 5
chin up 1 6
narrow 1 6
chin up 1 5
pull ups 1 5

W C&J 125 2 3+1 130 2 3+1


Clean Pull 40 3 5
Back Squat 200 3 5

20 rounds for time of:


M Swim 50 yards
Rest 30 seconds
Sets Reps

Sets Reps

of:
ders

Sets Reps
Sunday Exercises Weight Sets Reps Weight Sets Reps Weight
G pull ups 1 6
chin up 1 5
narrow 1 4
chin up 1 6
pull ups 1 5
W Snatch 110 2 2 115 2 2
Snatch Pull 125 3 2
Front Squat 215 5 2
5 rounds for time of:
M 10 box jumps & 10 inverted burpees
♀ 30-in box ♂ 36-in box

Sunday Exercises Weight Sets Reps Weight Sets Reps Weight


G pull ups 8
chin up 5
narrow 5
chin up 4
pull ups 4
W

7 rounds for time and load of:


M 30 double-unders
3 hang squat snatches

Sunday Exercises Weight Sets Reps Weight Sets Reps Weight


G pull ups 5
chin up 9
narrow 5
chin up 5
pull ups 5
W
10 rounds for time of:
M Swim 100 yards
Rest 1 minute
Sets Reps

Sets Reps

Sets Reps
Sunday ExercisesWeight Sets Reps Weight Sets Reps Weight Sets
G pull ups 1 8
chin up 1 6
narrow 1 5
chin up 1 6
pull ups 1 2

W Snatch 110 3 2 115 2 1 125 2


Snatch
Pull 130 3 3

Front
Squat 185 1 3 200 1 3 185 1

42-30-18 reps for time of:


Row calories
M Dumbbell box step-ups
♀ Two 20-lb DBs, 20-in box
♂ Two 35-lb DBs, 20-in box

Sunday ExercisesWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 8
chin up 7
narrow 6
chin up 5
pull ups 2
W

The Ghost
6 rounds of:
1 minute of rowing
M 1 minute of burpees
1 minute of double-unders
1 minute of rest

Sunday ExercisesWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 10
chin up 6
narrow 7
chin up 8
pull ups 2

5 rounds for time of:


M Swim 200 meters
Rest 2 minutes
Reps Weight Sets Reps

1 130 1 1

Reps

Reps
Sunday ExercisesWeight Sets Reps Weight Sets Reps Weight Sets
G pull ups 1 8
chin up 1 10
narrow 1 6
chin up 1 6
pull ups 1 2
W Snatch 110 1 3 115 1 2 125 1
Snatch
Pull 140 3 3

Front
Squat 185 1 3 200 1 2 215 1
M

Sunday ExercisesWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 11
chin up 6
narrow 8
chin up 6
pull ups 2
W

Sunday ExercisesWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 10
chin up 10
narrow 10
chin up 2
pull ups 0
W

M
Reps Weight Sets Reps Weight Sets Reps

1 130 1 1 140 1 1

Reps

Reps
Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets
G pull ups 1 5
chin up 1 4
narrow 1 5
chin up 1 4
pull ups 1 3
W Snatch 110 2 2 115 2 3
Snatch
Pull 130 3 2 125 3 5

Front
Squat 80 1 2 70 3 3
M The Ghost
6 rounds of:

Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 6
chin up 5
narrow 5
chin up 6
pull ups 4
W

Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 5
chin up 6
narrow 6
chin up 5
pull ups 5
W

M
Reps

Reps

Reps
Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets
G pull ups 1 5
chin up 1 4
narrow 1 5
chin up 1 4
pull ups 1 3
W Snatch 110 2 2 115 2 3
Snatch
Pull 130 3 2 125 3 5

Front
Squat 80 1 2 70 3 3
M The Ghost
6 rounds of:

Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 6
chin up 5
narrow 5
chin up 6
pull ups 4
W

Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 5
chin up 6
narrow 6
chin up 5
pull ups 5
W

M
Reps

Reps

Reps
Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets
G pull ups 1 5
chin up 1 4
narrow 1 5
chin up 1 4
pull ups 1 3
W Snatch 110 2 2 115 2 3
Snatch
Pull 130 3 2 125 3 5

Front
Squat 80 1 2 70 3 3
M The Ghost
6 rounds of:

Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 6
chin up 5
narrow 5
chin up 6
pull ups 4
W

Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 5
chin up 6
narrow 6
chin up 5
pull ups 5
W

M
Reps

Reps

Reps
Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets
G pull ups 1 5
chin up 1 4
narrow 1 5
chin up 1 4
pull ups 1 3
W Snatch 110 2 2 115 2 3
Snatch
Pull 130 3 2 125 3 5

Front
Squat 80 1 2 70 3 3
M The Ghost
6 rounds of:

Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 6
chin up 5
narrow 5
chin up 6
pull ups 4
W

Sunday ExerciseWeight Sets Reps Weight Sets Reps Weight Sets


G pull ups 5
chin up 6
narrow 6
chin up 5
pull ups 5
W

M
Reps

Reps

Reps

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