Lions Summer 16 Get Huge 10 Week Program

Here is a sample of week 1. I just copied and pasted it from Word hence why the columns are a bit messed up when pasted to the site. You get the idea.

Weightlifting Clean and Jerk variant


Suggested: Find a max 2 Hi-Hang Cleans + 2 Push Jerks


*The Suggested is just a suggested. If you feel like working a different variation of the movement then have at it. For example you could do simply a max clean and jerk here or if your knees are sore or hips are sore you could do a max 2 rep power clean and push jerk. You get the idea.

Upper Body Split 1 1.

A.    Bench Press- 10×5 @ 75% 1RM*

B.    Weighted Pullup, Wide-Grip, Prone- 10×5, heavy


A.    Bar Dips, weighted- 3×8, 30X0 tempo

B.    Barbell Rows- 3×8, 30X0 tempo


3. GHD Paddles 3×60 sec with dowel or light barbell


*Alternate exercise A and exercise B until you have completed all sets of both. This applies throughout the program


Conditioning 1.

4×1 min row, 2min rest


4x1min assault, 2min rest






Weightlifting Snatch variant


Suggested: Find 3RM Hi-Hang Snatch (don’t drop the bar)

Lower Body Split 1 1.

A.    Back Squat- 10×5 @ 75% 1RM

B.    Bulgarian Split Squats- 10×5 (each leg), holding dumbbells/kettlebells

C.    Ring Muscle Ups- 10 x 1-5 per set, depending on proficiency



Conditioning CrossFit workout 12 min or less in duration. Chosen to tax the glycolytic system.

For reps:
1 min ctb pull-ups
1 min Power Clean and Jerk 135/95
2 min rest
1 min burpees box jump overs 16”
1 min Power Snatch 115/75

2 min rest
1 min max kipping HSPU
1 min max cal row


Conditioning 5 rounds for time:
400m run
12 DB Snatches 80/60
24 wallballs 30/20

rest 2min


Upper Body Split 2 1.

A.    Bench Press- 10×5 @ 75% 1RM

B.    Hang Clean High Pull- 10×5 @ heavy


A.    HSPU- 3×8*

B.    Bar Muscle Ups- 3×8/6


*Go strict if possible, even if you have to cut reps. Add deficit if 8 strict HSPU is easy for you. 8 BU for guys, 6 for ladies



Weightlifting Jerk variant*


Suggested: Find a 1RM Behind the Neck Jerk. During jerk work, always use blocks if available.



Lower Body Split 2  

A.    Overhead Squat- 10×5 @ 75% 1RM

B.    Deadlift- 10×5 @ 75% 1RM*


*Using straps is permitted. The next few weeks will be very taxing, including your grip. You may find straps necessary to complete the prescribed load for so many sets.


  Something fun that’s not a beat-down. This is a day to do some work, but less volume and something that gives you a break mentally. This means you get to pick. Maybe its class programming. Maybe its doing something else fun you have seen online or within Comp training this past week.