Throws
Day 1
W/U
Skill Tranfser
Priority
Snatch
Mobility/soft tissue work
Pair 1
Hang Clean & Push Press
Mobility/soft tissue work
Pair 2
BB 1L RDL
SB Mountain Climber
Pair 3
BB Bent Over Row (Overhand)
Split Stance MB Chop & Lift
Hip Bridge Mtn. Climber
Grip
DB Pronation/Supination/Flexion
Plate Pinch
Exercise
Snatch
Summer
Wk 5-8
UCR Athletics
Day 2
W/U
BB W/U
Priority
Back Squat
Loaded Plank
Pair 1
Split Stance 2A DB OHP
Band Pull Apart (palm up)
Pair 2
Close Grip Bench
SB Dead Bug
Pair 3
Narrow/Wide Push Up
Split Stance Lift (cable or band)
Wk 5
Grip
Snatch Grip ISO
Plate Flip
Wk 6
Wk 7
Wk 8
Day 3
W/U
BB W/U
Priority
Clean
Mobility/soft tissue work
Pair 1
Hang Snatch
Mobility/soft tissue work
Pair 2
Deadlift
Mobility/soft tissue work
Pair 3
Body Row (3/1/1)
Seated Twist on Glute Ham (Short Lever)
BB Hip Bridge
Grip
DB Pronation/Supination/Flexion
BB Reverse Wrist Curl & Extension
Exercise
Wk 5
Day 4
W/U
Skill Transfer
Priority
Bench Press
Loaded Plank
Pair 1
Front Squat
Mobility/soft tissue work
Pair 2
BB Reverse Lunge
Ipsilateral Quad Hold
Pair 3
Incline DB Bench
1A TSU
Grip
Clean Grip ISO Hold
DB Hammer Curls
Wk 6
Wk 7
Wk 8
1x5,4,3,2,1
1x5,4,3,2,1
1x5,4,3,2,1
1x4,3,2,1
Clean
60, 70, 75, 80,
65 ,70, 80, 85,
65, 70, 75, 85, 95 (55, 65, 75, 80)
85
90
5x4 (70)
5x3 (77.5)
5x2 (85)
3x3 (70)
Hang Snatch
1x5,4,3,2,1
1x5,4,3,2,1
1x5,4,3,2,1
1x4,3,2,1
60, 70, 75, 80, 65 ,70, 80, 85, 65, 70, 75, 85,
(55, 65, 75, 80)
85
90
95
5x4 (70)
5x3 (77.5)
5x2 (85)
3x3 (70)
3x5 ea
3x10 ea
3x5 ea
3x10 ea
3x5 ea
3x10 ea
3x5 ea
3x10 ea
Deadlift
5x3 (75)
3x6-8
3x8 ea
3x:30
3x10 ea
3x:15
1x5 (60)
1x5 (67.5)
1x5+ (77.5)
2x:15
4x4 ea
3x6-8
3x8 ea
3x:30
3x10 ea
3x:15
1x3 (65)
1x3 (75)
1x3+ (82.5)
2x:15
4x5 ea
3x6-8
3x8 ea
3x:30
3x10 ea
3x:15
1x5 (67.5)
1x3 (77.5)
1x1+ (87.5)
2x:15
4x6 ea
3x6-8
3x8 ea
3x:15
3x10 ea
3x:15
3x5 (50, 60, 70)
Close Grip Bench
Make sure you have a spotter!
SB Dead Bug
Narrow/Wide Push up
Split Stance Lift (cable or band)
4x8 (55)
4x8 (60)
3x5x:5 ea
3x10-15 ea
3x10 ea
Snatch Grip ISO
Plate Flip
3x:15
3x10
Hang Clean & Push Press
(% off Jerk Weight)
BB 1L RDL
SB Mountain Climber
BB Bent Over Row (OH)
Split Stance MB Chop & Lift
Hip Bridge Mtn. Climber
DB Grip Circuit
Plate Pinch
Back Squat
Loaded Plank
Split Stance 2A DB OHP
5x3 (80)
5x3 (85)
3x3 (65, 70, 75)
3x8
3x12 ea
3x5
3x10 ea
3x12-15 ea
1x3 (65)
1x3 (75)
1x3+ (82.5)
2x:15
5x3 (80)
4x8 (65)
3x6 (60)
BB Reverse Lunge
4x4 ea
4x4 ea
3x8
3x12 ea
3x5
3x10 ea
3x12-15 ea
1x5 (67.5)
1x3 (77.5)
1x1+ (87.5)
2x:15
2x3, 4x1
(70, 80, 90)
4x4 ea
3x8
3x12 ea
3x5
3x10 ea
3x12-15 ea
3x5 (50, 60, 70)
3x:15
3x4 ea
Body Row (3/1/1)
3x8
Seated Twist (glute ham)
3x12 ea
BB Hip Bridge
3x5
DB Grip Circuit
3x10 ea
BB Reverse Wrist Curl & Extension 3x12-15 ea
Bench Press
1x5 (60)
Make sure you have a spotter!
1x5 (67.5)
1x5+ (77.5)
Loaded Plank
2x:15
Front Squat
4x5 (70)
3x5x:5 ea
3x10-15 ea
3x10 ea
3x5x:5 ea
3x10-15 ea
3x10 ea
3x5x:5 ea
3x10-15 ea
3x10 ea
Ipsilateral Quad Hold
Incline DB Bench
1A TSU
3x:20 ea
3x5 ea
3x5 ea
3x:20 ea
3x5 ea
3x5 ea
3x:20 ea
3x5 ea
3x5 ea
3x:20 ea
3x5 ea
3x5 ea
3x:15
3x10
3x:15
3x10
3x:15
3x10
Clean Grip ISO Hold
DB Hammer Curls
3x:15
3x5 ea
3x:15
3x5 ea
3x:15
3x5 ea
3x:15
3x5 ea
3x:15
3x4 (55, 65, 75)
4x4 ea