My Favorite Training Program of All-time
Week One
Alternate Day One and Day Two three days a week. Week One will have two “Day Ones” and Week Two will have two “Day Twos.” The entire program repeats every third week.
Day One
Warm Up
Overhead Squats A few Sets of Three; Mix in some “Extension Snatches” (From the extended “on the toes” position, pull yourself into the Overhead Squat position
“The Drill” One Power Snatch followed by one Overhead Squat…then, lower the bar to below the knees for one Hang Squat Snatch…then, lower the bar to where it just skims for the floor for one Full Squat Snatch
At least eight sets of the Drill
Front Squat with Chains Five sets of doubles
The two reps focus on speed, but strive for all five sets with the same weight.
General Conditioning Workout “A”
Recover
Day Two
Warm Up
Overhead Squats
A few Sets of Three; Mix in some “Extension Snatches” (From the extended “on the toes” position, pull yourself into the Overhead Squat position
Presses from low box with Chains
Serious workout, 10 sets of 10 or 8 sets of 8
Thick Bar Deadlifts…”Lots” of Heavy Singles (Basically with one weight, maybe a “little” increase over the sets.
General Conditioning Workout “B”
Recover
Day Three
Warm Up
Overhead Squats A few Sets of Three; Mix in some “Extension Snatches” (From the extended “on the toes” position, pull yourself into the Overhead Squat position
Simply, repeat Day One
General Conditioning Workout “C”
Recover
Week Two
Day One
Warm Up
Overhead Squats A few Sets of Three; Mix in some “Extension Snatches” (From the extended “on the toes” position, pull yourself into the Overhead Squat position
Simply, repeat Day Two
General Conditioning Workout “A”
Recover
Day Two
Warm Up
Overhead Squats A few Sets of Three; Mix in some “Extension Snatches” (From the extended “on the toes” position, pull yourself into the Overhead Squat position
Simply, repeat Day One
General Conditioning Workout “B”
Recover
Day Three
Warm Up
Overhead Squats A few Sets of Three; Mix in some “Extension Snatches” (From the extended “on the toes” position, pull yourself into the Overhead Squat position
Simply, repeat Day Two
General Conditioning Workout “C”
Recover
The General Conditioning Workouts
| General Conditioning Workout “A” | General Conditioning Workout “B” | General Conditioning Workout “C” |
|---|---|---|
| Sled work…for speed | Sled work…Carrying Rock | Sled work…Carrying Farmer Bars |
| Farmers Walk | Rock Runs | 125 Pound Sandbag Carry |
| Armstrong Swings | 56 Pound Weight for Distance | 56 Pound Weight for Distance |
| Rosenberg Walks | Rosenberg Walks | Rosenberg Walks |
I tend to do a “Rosenberg Walk” with the thick bars that Mike Rosenberg made for me at the end of each workout. They are 2 and 1/2 inch thick pipes that weigh 55 pounds each. I usually add fives or tens on the ends, really to make picking up and dropping down easier on my knuckles. I don’t go very far, but it sure helps my grip.