MORE MUSCLE!
M/L/H format, 3 days per week
Weeks 1 - 6 Complexes
Original
- D1 (medium): HighPull, Snatch, MilitaryPress, FrontSquat (x5)
- D2 (light): Swing, Snatch, SeeSawPress (x5)
- D3 (heavy): Clean, MilitaryPress, FrontSquat, PushPress, FrontSquat (x5)
Modified
- D1 alt (medium): Swing/HighPull, Clean, MilitaryPress, FrontSquat (x5)
- D2 alt (light): Clean, PushPress/SeeSawPress, FrontSquat (x5)
- D3 alt (heavy): Swing/HighPull, Clean, MilitaryPress, FrontSquat, Snatch/PushPress/Jerk (x5)
| Week |
D1 sets x rest |
D2 sets x rest |
D3 sets x rest |
| 1 |
4 x 120s |
4 x 90s |
3 x 120s |
| 2 |
5 x 120s |
5 x 90s |
4 x 120s |
| 3 |
6 x 120s |
6 x 90s |
5 x 120s |
| 4 |
5 x 90s |
5 x 75s |
4 x 90s |
| 5 |
6 x 90s |
6 x 75s |
5 x 90s |
| 6 |
7 x 90s |
7 x 75s |
6 x 90s |
Weeks 7 - 12 Complexes + Chain
Original
- D1 (medium): HighPull, Clean+MilitaryPress, Snatch, FrontSquat (x5)
- D2 (light): Swing, Snatch, SeeSawPress (x5)
- D3 (heavy): FrontSquat, Snatch, MilitaryPress, Clean+PushPress, FrontSquat (x5)
Modified
- D1 alt (medium): Swing/HighPull, Clean+MilitaryPress, FrontSquat (x5)
- D2 alt (light): Clean+MilitaryPress, FrontSquat (x5)
- D3 alt (heavy): Swing/HighPull, Clean+MilitaryPress, FrontSquat, Snatch/PushPress/Jerk (x5)
| Week |
D1 sets x rest |
D2 sets x rest |
D3 sets x rest |
| 1 |
3 x 120s |
4 x 90s |
3 x 150s |
| 2 |
4 x 120s |
5 x 90s |
4 x 150s |
| 3 |
5 x 120s |
6 x 90s |
5 x 150s |
| 4 |
4 x 90s |
5 x 75s |
3 x 120s |
| 5 |
5 x 90s |
6 x 75s |
4 x 120s |
| 6 |
6 x 90s |
7 x 75s |
5 x 120s |