Wild Physique Fitness
Weightlifting, Powerlifting, General Fitness, Functional Fitness, Strength & Conditioning, Power Sports , Multi-sportThis is the base training phase for the Monster2Master program that is designed to build leg and pressing strength while giving the base lifts a full technical training cycle.
The Monster2Master training program is my personal training cycle that is focused on me transitioning from Monstering the bar over my head to Mastering the technique of Olympic Weightlifting.
The base phase is building strength in overhead press (You can never have enough.) and squat (The legs feed the wolf.) While the physical development comes from squat and press, focusing on full lifts instead of auxiliary movements for technical improvement contrasts with the last training phase focused on deadlifts and auxiliary moves.
Here's a link to my blog post explaining the program more.
https://maverickmuscle.wordpress.com/2017/04/09/monster2master-project-base-training-phase/
6 sessions per week
Must use App app to view and log training
Program Training
Everett Catalyst Warm-Up
A
Everett Catalyst Warm-Up
This is the warm-up for Olympic weightlifting recommended by Greg Everett of Catalyst Athletics. Use it as-is, or substitute/omit/add drills as needed to address your individual needs. If cold and/or particularly sore or stiff, begin with 2-5 minutes of monostructural activity like rowing, cycling or jogging. You can follow this with a quick and light foam rolling series, shown here - https://www.youtube.com/watch?v=mhTP4... Then run through this series of DROM drills before beginning your specific barbell warm-up for your first exercise. 10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises). Wrist circles - both directions Elbow circles - forward & backward Seal swings Over & backs Freestyle bounce Arm circles - forward & backward Trunk rotations Hip circles - both directions Bow & bend Knee circles - both directions Leg swings Squatting ankle stretch Russian baby maker
B1
Back Squat
4 x 6 @ 65 %
B2
Push Press
5, 4, 3, 3, 3, 3, 3, 3, 3 @ 50, 60, 70, 70, 80, 80, 80, 80, 80 %
C1
Klokov Hip Contact High Pull
44.09, 88.18, 110.23 @ 5
C2
Klokov Tall Snatch
4 x 3 @ 30 %
C3
Tall Snatch
4 x 3 @ 50 %
D1
Squat Snatch
6 x 3 @ 70, 75, 75, 75, 75, 75 %
D2
Snatch Pull
4 x 5 @ 90 %
D3
Romanian Deadlift
3 x 5
D4
Reverse Hyperextension
4 x 8
D5
Push Press
5 x 4 @ 55, 65, 75, 75, 75 %
Everett Catalyst Warm-Up
A
Everett Catalyst Warm-Up
This is the warm-up for Olympic weightlifting recommended by Greg Everett of Catalyst Athletics. Use it as-is, or substitute/omit/add drills as needed to address your individual needs. If cold and/or particularly sore or stiff, begin with 2-5 minutes of monostructural activity like rowing, cycling or jogging. You can follow this with a quick and light foam rolling series, shown here - https://www.youtube.com/watch?v=mhTP4... Then run through this series of DROM drills before beginning your specific barbell warm-up for your first exercise. 10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises). Wrist circles - both directions Elbow circles - forward & backward Seal swings Over & backs Freestyle bounce Arm circles - forward & backward Trunk rotations Hip circles - both directions Bow & bend Knee circles - both directions Leg swings Squatting ankle stretch Russian baby maker
B1
Tall Jerk
4 x 5 @ 20, 20, 40, 40 %
B2
Hang Clean and Press
3 x 3 @ 40 %
B3
Jerk Balance
3 x 3 @ 40 %
C1
Front Squat
3 x 2 @ 60 %
C2
Slow Pull Snatch
6 x 3 @ 70, 75, 75, 75, 75, 75 %
C3
Push Jerk
6 x 3 @ 70, 75, 75, 75, 75, 75 lb
C4
Snatch Press
5 x 5 @ 70 %
D1
Bent Over Row
4 x 6 @ 8
D2
Pull-Up
3 x MAX
D3
Dumbell Row
4 x 6
D4
Lat Pulldown
3 x 6 @ MAX lb
D5
Straight Arm Pulldown
3 x 10 @ MAX lb
D6
DB Pullover
3 x 10 @ MAX lb
Everett Catalyst Warm-Up
A
Everett Catalyst Warm-Up
This is the warm-up for Olympic weightlifting recommended by Greg Everett of Catalyst Athletics. Use it as-is, or substitute/omit/add drills as needed to address your individual needs. If cold and/or particularly sore or stiff, begin with 2-5 minutes of monostructural activity like rowing, cycling or jogging. You can follow this with a quick and light foam rolling series, shown here - https://www.youtube.com/watch?v=mhTP4... Then run through this series of DROM drills before beginning your specific barbell warm-up for your first exercise. 10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises). Wrist circles - both directions Elbow circles - forward & backward Seal swings Over & backs Freestyle bounce Arm circles - forward & backward Trunk rotations Hip circles - both directions Bow & bend Knee circles - both directions Leg swings Squatting ankle stretch Russian baby maker
B1
Safety Squat Bar Squat
3 x 2 @ 60 %
B2
Push Press
6, 4, 3, 3, 3, 3, 2, 2, 3, 3 @ 50, 60, 70, 70, 75, 75, 80, 80, 75, 75 %
B3
Push Press
4, 5, 60, 7, 8 @ 70, 65, 60, 55, 50 %
C1
Muscle Clean
3 x 3 @ 20 %
C2
Klokov Hip Contact High Pull
3 x 40 @ 3
C3
Tall Clean
3 x 3 @ 40 %
D1
Squat Clean
6 x 3 @ 70, 75, 75, 75, 75, 75 %
D2
Clean Pull
4 x 5 @ 90 lb
D3
Good Morning
3 x 5
Everett Catalyst Warm-Up
A
Everett Catalyst Warm-Up
This is the warm-up for Olympic weightlifting recommended by Greg Everett of Catalyst Athletics. Use it as-is, or substitute/omit/add drills as needed to address your individual needs. If cold and/or particularly sore or stiff, begin with 2-5 minutes of monostructural activity like rowing, cycling or jogging. You can follow this with a quick and light foam rolling series, shown here - https://www.youtube.com/watch?v=mhTP4... Then run through this series of DROM drills before beginning your specific barbell warm-up for your first exercise. 10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises). Wrist circles - both directions Elbow circles - forward & backward Seal swings Over & backs Freestyle bounce Arm circles - forward & backward Trunk rotations Hip circles - both directions Bow & bend Knee circles - both directions Leg swings Squatting ankle stretch Russian baby maker
B
Front Squat
4 x 5 @ 65 %
C1
Tall Jerk
4 x 5 @ 20, 20, 40, 40 %
C2
Hang Clean and Press
3 x 3 @ 40 %
C3
Jerk Balance
3 x 3 @ 40 %
D1
Jerk
6 x 3 @ 70, 75, 75, 75, 75, 75 %
D2
Squat Clean
6 x 3 @ 70, 75, 75, 75, 75, 75 %
D3
Snatch Balance
6 x 2 @ 70, 75, 75, 75, 75, 75 %
E1
DBl Bench Press
12, 10, 8, 6 @ MAX lb
E2
30 Degree Incline DB Bench Press
10, 8, 6 @ MAX lb
E3
DB Chest Fly
10, 8, 8 @ MAX lb
E4
Close Grip Bench Press
10, 8, 6 @ MAX lb
E5
Skull Crushers
10, 8, 8 @ MAX lb
E6
Seated Incline DB Curls
10, 8, 8
E7
Barbell Curl
10, 8, 8
E8
Calf Raise Series
3 x 30
Defranco's Agile 8
A
Defranco's Agile 8
IT Band Foam Roll 1 minute each side Adductor Foam Roll 1 minute each side Glute/Pyriformis Ball Sit 1 minute each side Roll to V-Sit 20 reps Fire Hydrant 20 reps each side Mountain Climber 20 reps each side-every five hold for a 20 count in stretch position Groiner 20 reps each side-every five hold for a 20 count in stretch position Kneeling Hip Flexor Stretch 1 minute each side Everett Foam Roll Sequence
B1
Push Press
5, 5, 3, 3, 3, 3, 3, 3, 3 @ 50, 60, 70, 70, 80, 80, 80, 80, 80 %
B2
Cambered Bar Squat
3 x 2 @ 60 %
B3
Push Press
6 x 4 @ 55, 65, 75, 75, 75, 75 %
Everett Catalyst Warm-Up
A
Everett Catalyst Warm-Up
This is the warm-up for Olympic weightlifting recommended by Greg Everett of Catalyst Athletics. Use it as-is, or substitute/omit/add drills as needed to address your individual needs. If cold and/or particularly sore or stiff, begin with 2-5 minutes of monostructural activity like rowing, cycling or jogging. You can follow this with a quick and light foam rolling series, shown here - https://www.youtube.com/watch?v=mhTP4... Then run through this series of DROM drills before beginning your specific barbell warm-up for your first exercise. 10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises). Wrist circles - both directions Elbow circles - forward & backward Seal swings Over & backs Freestyle bounce Arm circles - forward & backward Trunk rotations Hip circles - both directions Bow & bend Knee circles - both directions Leg swings Squatting ankle stretch Russian baby maker
B1
Front Squat
3 x 2 @ 60 lb
B2
Snatch Press
5 x 5
C1
Hip Snatch
2 x 3 @ 20 %
C2
Ratchet Snatch Pull
2 x 3 @ 20 %
C3
Segmented Snatch
3 x 3 @ 40 %
C4
Slow Pull Snatch
3 x 3 @ 50 %
C5
Snatch
3 x 1 @ 60 lb
D1
Squat Snatch + OHS
7 x 1
D2
Jerk
6 x 3 @ 70, 75, 75, 75, 75, 75 %
D3
Squat Clean
6 x 3 @ 70, 75, 75, 75, 75, 75 lb
E1
DBl Bench Press
4 x 5
E2
Incline DB Bench Press
4 x 5
E3
Incline DB Bench Press
3 x 5
E4
Barbell Incline Bench Press
3 x 8
E5
Bench Dips
3 x MAX
E6
DB Fly
15, 12, 10
E7
Incline Reverse Crunch
E8
Plank
3 x 0:20
E9
Walking Plank
3 x 20
