Week 1
Monday
Warmup
Clean and Jerk: Volcano
Snatch Grip Terminator Pull: Volcano
Squat: Montezuma + Happy Kangaroo
Bodybuilding
Tuesday
Warmup
Power Clean: Doubles to max
Jerk from rack: 5 x 5 for speed
Squat: Volcano + Angry Sloth
Snatch Grip Terminator Pull: Volcano
Bodybuilding
Wednesday
Warmup
Snatch: Volcano
Clean and Jerk: 1RM
Clean Grip Terminator Pull: 3 x 2 x 100% of max clean from today
Squat: Montezuma
Bodybuilding
Thursday
Warmup
Jerk from rack: 7 x 3
Squat: Hawaiian Holiday
Snatch Grip Terminator Pull: Volcano
Bodybuilding
Friday
Warmup
Power Clean and Jerk: Volcano
Snatch Grip Terminator Pull: Volcano
Squat: Volcano + Never Ending Story
Bodybuilding
Saturday
Warmup
Snatch: 1RM + 3x2x80%
Clean and Jerk: 1RM
Squat: Double Trouble
Bodybuilding
Week 2
Monday
Warmup
Snatch: Volcano
Clean Grip Terminator Pull: Volcano
Squat: Montezuma + Black Hole
Bodybuilding
Tuesday
Warmup
Power Snatch: Doubles to max
Squat: Volcano + T-Rex
Clean Grip Terminator Pull: Volcano
Bodybuilding
Wednesday
Warmup
Snatch: 1RM
Clean and Jerk: Volcano
Snatch Grip Terminator Pull: 3 x 2 x 100% of max snatch from today
Squat: Volcano
Bodybuilding
Thursday
Warmup
Power Snatch: Triples to max
Clean Grip Terminator Pull: Volcano
Squat: Volcano + Bulky Manatee
Bodybuilding
Friday
Warmup
2 Power Cleans + 1 Jerk (complex): 7 sets total
Snatch Grip Terminator Pull: Volcano
Squat: Montezuma
Bodybuilding
Saturday
Warmup
Snatch: 1RM
Clean and Jerk: 1RM + 3x2x70%
Squat: Montezuma
Bodybuilding
Week 3
Monday
Warmup
Squat: Volcano + Lazy Tiger
Snatch: Volcano
Clean Grip Terminator Pull: 3 x 3 ascending sets
Bodybuilding
Tuesday
Warmup
Squat: Montezuma + Super Nova
Power Clean and Jerk: Volcano
Snatch Grip Terminator Pull: 3 x 3 ascending sets
Bodybuilding
Wednesday
Warmup
Squat: Double Trouble
Snatch: 1RM
Clean and Jerk: 1RM
Bodybuilding
Thursday
Warmup
Squat: Montezuma + Tidal Wave
Power Snatch: Volcano
Clean Grip Terminator Pull: Build to a heavy single in less than 7 sets
Bodybuilding
Friday
Warmup
Squat: Volcano + Classical Nemesis
1 Power Cleans + 3 Jerks (complex): 5 sets total
Snatch Grip Terminator Pull: Volcano
Bodybuilding
Saturday
Warmup
Snatch: 1RM + 5x1x80%
Clean and Jerk: 1RM
Squat: Montezuma
Bodybuilding
Check out the 21 Day Squat Challenge Course and the Snatch Domination Course!
