K Ferris

Notation: AHAP - as hard as possible, 10RM, -5%, -10% - Work up to a 10-rep max load for one set. Then decrease the weight 5% for another set of ten. Decrease the weight another 5% for the third set.

Monday
Push Press - 10RM, -5%, -10%
Squat - 10RM, -5%, -10%
Snatch Grip Push Press - 10RM, -5%, -10%
Dumbbell Military Press - 10RM, -5%, -10%
Bench - 10RM, -5%, -10%
Triceps - 3x10 AHAP
Weighted Abs

Tuesday
Muscle Snatch - 5RM, -5%, -10%
Snatch Deadlift - 10RM, -5%, -10%
Cajun Deadlift - 10RM, -5%, -10%
Snatch Grip Shrug - 10RM, -5%, -10%
Bent Over Rows - 10RM, -5%, -10%
Pull Ups - 3x10 AHAP
Weighted Abs

Wednesday
Push Press - 3-5x10 @10% less than Monday
Squat - 3-5x10 @10% less than Monday
Snatch Grip Push Press - 3-5x10 @10% less than Monday
Dumbbell Military Press - 3-5x10 @10% less than Monday
Bench - 3-5x10 @10% less than Monday
Triceps - 3x10 AHAP
Weighted Abs

Thursday
Muscle Snatch or Clean High Pull from Thigh - 5RM, -5%, -10%
Clean Deadlift - 10RM, -5%, -10%
Cajun Deadlift - 5x10 @10% Less than Tuesday
Clean Grip Shrug - 5RM, -5%, -10%
Bent Over Rows - 5x10 @10% Less than Tuesday
Pull Ups - 3x10 AHAP
Weighted Abs

Friday - Rest

Saturday
Snatch - 12-18 reps @ 75-85%
C+J - 12 reps @ 75-85%

Sunday - Rest