Mjolnir S&C Supertotal
Mjolnir Strength & Conditioning
Olympic Lifting, Weightlifting, Powerlifting, Football , Wrestling, Functional Fitness, Functional Training, Strength & Conditioning, General Fitness, Tactical, MiscellaneousThe Mjolnir Supertotal program has been expertly designed to increase muscle size and strength in the Big 5 barbell movements!
While it's specifically designed for barbell sport athletes seeking to achieve greater levels of performance, it's also a great program for team sport athletes seeking to improve size and strength during their off-season or as a great bridge program for Weightlifter seeking to try Powerlifting!
This program has been designed using the knowledge developed over nearly twenty years coaching thousands of collegiate athletes.
If you want to be bigger and stronger in a way no one can dispute, this program is for you!
A
Pause Below Knee Snatch
2 x 3 @ 60, 65 %
B
(Push Jerk x2) + Split Jerk
2 x 3 @ 60, 65 %
C1
Pause Incline Bench Press
2 x 8 @ 60, 65 %
C2
Pull-Up
2 x 6
D1
DB Bench Press
2 x 12 @ 6, 7
D2
Inverted Row
2 x 8
A
Pause Below Knee Clean
2 x 3 @ 60, 65 %
B
Clean Pull
2 x 3 @ 70, 75 %
C
Front Squat
2 x 5 @ 60, 65 %
D1
Snatch Grip RDL
2 x 8 @ 70, 75 %
D2
Body Saw
2 x 10
D3
Suitcase Carry
2 x 10
A
Pause Below Knee Power Snatch to Overhead Squat
2 x 3 @ 50, 60 %
B
(Push Press x2) + Push Jerk + Split Jerk
2 x 4 @ 50, 60 %
C1
Bench Press
2 x 5 @ 60, 65 %
C2
Dumbbell (DB) Row
2 x 8 @ 6, 7
D1
Incline DB Bench Press
2 x 15 @ 6, 7
D2
Lat Pulldown
2 x 15 @ 6, 7
A
Pause Below Knee Power Clean + Push Jerk
2 x 2 @ 60, 65 %
B
Snatch Pull (Mjolnir)
2 x 3 @ 60, 65 %
C
Back Squat
2 x 8 @ 60, 65 %
D1
Clean Grip RDL
2 x 10 @ 60, 65 %
D2
Hanging Knee Raise
2 x 10
D3
Paloff Press
2 x 10
A1
Seated DB Press
2 x 20 @ 6, 7
A2
DB Bicep Curls
2 x 20 @ 6, 7
A3
Tricep Pushdown
2 x 20 @ 6, 7
B1
DB Lateral Raise
2 x 20 @ 6, 7
B2
EZ Bar Skull Crusher
2 x 20 @ 6, 7
B3
Cable Facepull
2 x 20 @ 6, 7
B4
EZ Bar Curl
2 x 20 @ 6, 7
Jordan Jacobs
Coach Jacobs has a BS in Exercise Science, an MS in Exercise Physiology, and is CSCS and USAW Level 2 certified. He has 18 years of experience as a collegiate Strength & Conditioning Coach and more than 20 years "under the bar". He's worked with literally thousands of athletes and has helped them win championships at the conference, NCAA Regional, and NCAA National level.
This program will help you develop more strength, more muscle, and more confidence in the 5 biggest lifts in the gym!
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