Start on the lower part of the volume scale and add a set every 2 weeks.
Week 1: Monday:
Max effort squat (back squat or front squat variation) for 1-3RM
2-3 Min rest
Snatch pull from blocks for 3-5 sets of 3 reps
90 sec rest
Dumbbell bench press for 3-5 sets of 10 reps
90 sec rest
Weighted Abs 3-5 sets of 10 reps
Tuesday:
Dynamic effort bench press with bands for 8 sets of 3 reps at 50-60% 1RM (75BW 25AR)
EMOM
Low Hang Power Clean for 3-5 sets of 3 reps
90 sec rest
High-bar back squat for 3-5 sets of 10 reps
90 sec rest
Standing calf raises for 3-5 sets of 20 reps
60 sec rest
Thursday:
Max effort deadlift (conventional or sumo stance variation) for 1-3RM
2-3 min rest
Box jump for 3-5 sets of 3 reps
Max Height 60-90 sec rest
Close-grip bench press for 3-5 sets of 10 reps
90 sec rest
Ab wheel rollouts for 3-5 sets of 10 reps
As needed
Friday:
Dynamic effort squat with bands for 8 sets of 2 reps at 50-60% 1RM (75BW 25AR)
EMOM
Snatch grip high pull for 3-5 sets of 3 reps
60 sec rest: keep feet on the ground
Romanian deadlift for 3-5 sets of 10 reps
90 sec rest
Weighted leg raises for 3-5 sets of 10 reps
Week 2: Monday:
Max effort bench press for 1-3RM
2-3 min rest
Snatch balance for 3-5 sets of 3 reps
90 sec rest
Incline bench press for 3-5 sets of 10 reps
90 sec rest
Weighted GHD hip extensions for 3-5 sets of 10 reps
as needed
Tuesday:
Dynamic effort squat with bands for 8 sets of 2 reps at 50-60% 1RM (75BW 25AR)
EMOM
Box jump for 3-5 sets of 3 reps
max height 60-90 sec rest
Romanian deadlift for 3-5 sets of 10 reps
90 sec rest
Weighted Hanging leg raises for 3-5 sets of 10 reps
Thursday:
Max effort push press for 1-3RM
2-3 min rest
Clean pull from blocks for 3-5 sets of 3 reps
Feet on the ground 90 sec rest
Front squat for 3-5 sets of 10 reps
90 sec rest
Standing calf raises for 3-5 sets of 20 reps
Friday:
Dynamic effort bench press with chains for 8 sets of 3 reps at 50-60% 1RM (75BW 25AR)
EMOM
Low Hang Power snatch for 3-5 sets of 3 reps
90 sec rest
Bulgarian split squats for 3-5 sets of 10 reps (each leg)
90 sec rest
Weighted Oblique for 3-5 sets of 10 reps (each side)