Blog 5

 What I’m blogging about here is our actual training setup and spreadsheet and what goes into each workout, for example we have A B C D for a full workout and total of 6 exercises. I’ll show you the list I came up with for multiple days and and this is for Grey strength and power, we have different levels and then different stages of that level. 

SNATCH-3


BTN PUSH PRESS-3


OH SQUAT(PAUSE)-3










Strict Press

4x8

Trap Bar Deadlift - ISO Hold

3x3

Trap Bar Deadlift - Low Handle

3x8

Push Up

4x10-15

SL RDL: 1-DB/KB

3x6e

Lat Pull-down

3x10









SNATCH-3


BTN PUSH PRESS-3


OH SQUAT(PAUSE)-3










Push Press

4x5

SA DB Overhead Press

4x4

Trap Bar Deadlift - High Handle

4x5

DB Bench

3x10

Seated Cable Row

4x8

SL RDL: 1-DB/KB

3x5e









SNATCH-3


BTN PUSH PRESS-3


OH SQUAT(PAUSE)-3










Push Press

5x2

Trap Bar Deadlift - High Handle

5x2

ISO Bench Press: 2-DB

4x3

SA Row: 1-DB/KB

4x5

Lateral Lunges: SA DB

3x3

Tricep Extesions: Cable

3x10









SNATCH-3


BTN PUSH PRESS-3


OH SQUAT(PAUSE)-3



Comments

  1. Coach PetrellaMay 30, 2025 at 7:20 AM

    Julian,

    I love the holistic approach and info that you guys have been working on - and sharing in these blogs. Mentality and approach are just as, if not more, important than the training plan itself. You can have the best plan in the world, but it goes to waste without the right mindset. Enjoy these last few days and keep learning!

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