Ways to Make The Meet Easier

Overall
High volume warmups
Squat
Squat deeper than at the meet
Pause Squats
Bench Press
Bench with a close grip in training
Bench with fat gripz/fat bar in training
Bench on an incline in training
Pause Benches
Deadlift
Pull from a deficit
Snatch-grip DL
Pull opposite of how you pull in the meet

Training Full Time

Monday
8:00 - Wake Up
8:00 - Wake-up Cardio
8:30 - Meal
9:30 - Mobility/Prehab
10:00 - Speed Training
11:00 - Meal
11:30 - Mobility/Prehab
12:00 - Reps Training
Tuesday
8:00 - Wake Up
8:00 - Wake-up Cardio
8:30 - Meal
9:30 - Mobility/Prehab
10:00 - Speed Training
11:00 - Meal
11:30 - Mobility/Prehab
12:00 - Reps Training
Wednesday
8:00 - Wake Up
8:00 - Wake-up Cardio
8:30 - Meal
9:30 - Mobility/Prehab
10:00 - Speed Training
11:00 - Meal
11:30 - Mobility/Prehab
12:00 - Reps Training
Thursday
8:00 - Wake Up
8:00 - Wake-up Cardio
8:30 - Meal
9:30 - Mobility/Prehab
10:00 - Speed Training
11:00 - Meal
11:30 - Mobility/Prehab
12:00 - Reps Training
Friday
8:00 - Wake Up
8:00 - Wake-up Cardio
8:30 - Meal
9:30 - Mobility/Prehab
10:00 - Speed Training
11:00 - Meal
11:30 - Mobility/Prehab
12:00 - Reps Training

1:00 - Meal
1:30 - Mobility/Prehab
2:00 - Strength Training
3:00 - Meal
3:30 - Mobility/Prehab
4:00 - Strongman Conditioning
4:30 - Go Home

1:00 - Meal
1:30 - Mobility/Prehab
2:00 - Strength Training
3:00 - Meal
3:30 - Mobility/Prehab
4:00 - Easier Conditioning
4:30 - Go Home

1:00 - Meal
1:30 - Mobility/Prehab
2:00 - Strength Training
3:00 - Meal
3:30 - Mobility/Prehab
4:00 - Strongman Conditioning
4:30 - Go Home

1:00 - Meal
1:30 - Mobility/Prehab
2:00 - Strength Training
3:00 - Meal
3:30 - Mobility/Prehab
4:00 - Easier Conditioning
4:30 - Go Home

1:00 - Meal
1:30 - Mobility/Prehab
2:00 - Strength Training
3:00 - Meal
3:30 - Mobility/Prehab
4:00 - Strongman Conditioning
4:30 - Go Home

Squat Training Max

Bench Training Max

Monday
Squat: Speed

Deadlift Training Max Military Training Max Clean Training Max

Bench: Reps

Deadlift: Strength

12x2x50% (____), 5x2x60% (____)

2x2x70% (____), 2x80% (____)
Tuesday
Bench: Speed

50 total reps (____x___ sets)

5x65% (____), 5x75% (____)

5+x85% (____x___)

Deadlift: Reps

Military: Strength

12x2x50% (____), 5x2x60% (____)

2x2x70% (____), 2x80% (____)
Wednesday
Deadlift: Speed

50 total reps (____x___ sets)

5x65% (____), 5x75% (____)

5+x85% (____x___)

Military: Reps

Power Clean: Strength

12x2x50% (____), 5x2x60% (____)

2x2x70% (____), 2x80% (____)
Thursday
Military: Speed

50 total reps (____x___ sets)

5x65% (____), 5x75% (____)

5+x85% (____x___)

Strict Curl: Reps

Squat: Strength

12x2x50% (____), 5x2x60% (____)

2x2x70% (____), 2x80% (____)
Friday
Power Clean: Speed

100 total reps (____x___ sets)

5x65% (____), 5x75% (____)

5+x85% (____x___)

Squat: Reps

Bench: Strength

12x2x50% (____), 5x2x60% (____) 50 total reps (____x___ sets)

2x2x70% (____), 2x80% (____)
Assistance Work:
Monday: Bench
Tuesday: Deadlift
Wednesday: Military

Thursday

Friday: Squat

Triceps
Lats
Abs

Jumps
Grip
Abs

Quads
Calves
Abs

Posterior Chain
Grip
Abs

Triceps
Lats
Abs

5x65% (____), 5x75% (____)

5+x85% (____x___)

Monday
Squat: Speed

Bench: Reps

Deadlift: Strength

12x2x55% (____), 5x2x65% (____)

2x1x75% (____), 1x85% (____)
Tuesday
Bench: Speed

50 total reps (____x___ sets)

3x70% (____), 3x80% (____)

3+x90% (____x___)

Deadlift: Reps

Military: Strength

12x2x55% (____), 5x2x65% (____)

2x1x75% (____), 1x85% (____)
Wednesday
Deadlift: Speed

50 total reps (____x___ sets)

3x70% (____), 3x80% (____)

3+x90% (____x___)

Military: Reps

Power Clean: Strength

12x2x55% (____), 5x2x65% (____)

2x1x75% (____), 1x85% (____)
Thursday
Military: Speed

50 total reps (____x___ sets)

3x70% (____), 3x80% (____)

3+x90% (____x___)

Strict Curl: Reps

Squat: Strength

12x2x55% (____), 5x2x65% (____)

2x1x75% (____), 1x85% (____)
Friday
Power Clean: Speed

100 total reps (____x___ sets)

3x70% (____), 3x80% (____)

3+x90% (____x___)

Squat: Reps

Bench: Strength

12x2x55% (____), 5x2x65% (____) 50 total reps (____x___ sets)

2x1x75% (____), 1x85% (____)
Assistance Work:
Monday: Bench
Tuesday: Deadlift
Wednesday: Military

Thursday

Friday: Squat

Triceps
Lats
Abs

Jumps
Grip
Abs

Quads
Calves
Abs

Posterior Chain
Grip
Abs

Triceps
Lats
Abs

3x70% (____), 3x80% (____)

3+x90% (____x___)

Monday
Squat: Speed

Bench: Reps

Deadlift: Strength

10x2x60% (____), 3x2x70% (____)

2x1x80% (____), 1x85% (____)
Tuesday
Bench: Speed

50 total reps (____x___ sets)

5x75% (____), 3x85% (____)

1+x95% (____x___)

Deadlift: Reps

Military: Strength

10x2x60% (____), 3x2x70% (____)

2x1x80% (____), 1x85% (____)
Wednesday
Deadlift: Speed

50 total reps (____x___ sets)

5x75% (____), 3x85% (____)

1+x95% (____x___)

Military: Reps

Power Clean: Strength

10x2x60% (____), 3x2x70% (____)

2x1x80% (____), 1x85% (____)
Thursday
Military: Speed

50 total reps (____x___ sets)

5x75% (____), 3x85% (____)

1+x95% (____x___)

Strict Curl: Reps

Squat: Strength

10x2x60% (____), 3x2x70% (____)

2x1x80% (____), 1x85% (____)
Friday
Power Clean: Speed

100 total reps (____x___ sets)

5x75% (____), 3x85% (____)

1+x95% (____x___)

Squat: Reps

Bench: Strength

10x2x60% (____), 3x2x70% (____) 50 total reps (____x___ sets)

2x1x80% (____), 1x85% (____)
Assistance Work:
Monday: Bench
Tuesday: Deadlift
Wednesday: Military

Thursday

Friday: Squat

Triceps
Lats
Abs

Jumps
Grip
Abs

Quads
Calves
Abs

Posterior Chain
Grip
Abs

Triceps
Lats
Abs

5x75% (____), 3x85% (____)

1+x95% (____x___)