Josh’s Secret Program

Easter is coming up so I thought I’d give you all an easter egg! Lot’s of people ask me what my personal training program looks like, so I’m going to give it to you!

Cleaning 125kg from blocks @ 67kg BW

As a disclaimer, do not attempt any of these without proper coaching, form, or knowledge of the lifts. Keep in mind this is what works for me to improve my performance. Here are the few things about it: It’s a 6 day program with a large focus on compound movements which lasts about 4 weeks. It’s a basic push/pull program that revolves around improving the Olympic Lifts(Snatch and Clean & Jerk). There are also a few auxiliary movements that help with recovery and improve stability, so I don’t really program percentages into them. All of the percentages are based off of my 1 rep max.This program challenges me physically and mentally. However the rewards are well worth the struggle. Here we go! Monday Mobility warmup 1) Snatch: Bar warmup. 60%(2 sets  x 3 reps). 85%(2 x 2). 93%(3 x 1) 95%(10 x 1). 2) Back Squat: Warm up to 80% of 1 rep max for 5 reps. Working sets: 85 % of 1RM (10 sets x 5) 3) Pause Bench: 60% (2 x 5) 85%(6×2) 4) Weighted  Planks (5 x 1 min) 5) Back extensions (6 x 20) 6) Shoulder circuit: Lateral raises (10 reps)/Front raises (10 reps)/Bent over raise(10) x 4 rounds Tuesday 1) Clean & jerk: Bar warm up 60%(2 cleans +2 jerks) 85%(2 cleans +1 jerk)(1 clean + 2 jerks). 90%(2 cleans + 1 jerk) (1 clean +1 jerk). 95% (1 clean + 1 jerk) x 5 sets. 2) Clean pull: 70% (1 x 3) 85%(2 x 3) 95%(6 x 1)  I try not to use straps 3) Jerk: 60%(2 x 2) 80%(4 x 2) 85%(3 x 2) 4) Bent-over Row: 80% (5×5) 5) Back extensions: 6 x 20 Wednesday 1) Power snatch (hang position if tired). Bar warmup: 60% (2 x 5) 70%(3 x 5) 85%(2 x 1) 60% (2×3) 2) Front squat: bar warmup. 60% (1 x 3) 80%(1 x 3) 90%(8 x 2)80%( 3 x 1 pause) 3) Behind the neck pull ups: BW 6 x 10 4)Planks: (5 x 2 mins) 5) Side planks: (5 x 1 min each side) Thursday 1) Clean from blocks: Bar warmup. 60%(2 x 2) 80%(5 x2) 90%(3×1) 70%(4×3 power) 2) Jerk: 60% (10 x 5) 3) Back extensions: 5 x 30 Friday 1)Snatch: 60% (3 x 1) 70%(1 x 1) 80%( 2 x 1) 90% (1 x 1) 95%(3 x 1) 2)Clean and jerk: 70% (1) 80%(1) 90%(2 x 1) 95%( 3 x 1) 3) Pause Back squat: 80% (5 x 2) Saturday 1) Front Squat: bar warmup. 50%(5) 70%(5) 80%(5) 85%(12 x 3) The key to this program is to recover properly. I spend a long time stretching and rollong out before and after workouts. In fact, I’m stretching writing this piece! If you decide to try it, let me know how it goes by leaving me a message here!

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