Kendrick Farris Lifting Program

Sooooo despite trying to lift myself about 10% of the questions I get are about what Kendrick Farris does for a lifting program haha! So, here ya go!

10’s: 3-4 weeks
Monday:
Push press up to 10 RM. drop set at -5% and 1 at -10%
Squat up to 10 RM 1 set -5% and -10%
Bench press up to 10RM 1 set -5% and -10%
Press/military press 10RM -5% and -10%
ABS
Tuesday:
Snatch from hip/thigh up to 5RM then -5% and -10%
Snatch deadlift 10RM -5% and -10%
RDL 10RM -5% and -10%
SHRUG 10RM -5% and -10%
Bent rows 10RM -5% and -10%
Pull ups bodyweight 3-5×10
ABS
Wednesday:
Push Press 3-5×10 within 10% of 10RM on Monday then drop set -5 and -10%
Squat 3-5×10 within 10% of 10RM then drop set -5% and -10%
Bench press 3-5×10 within 10% of 10 RM drop set -5% and -10%
Press/military press 3-5×10 within 10% of 10RM then -5% and -10%
abs
Thursday:
Clean from hip/thigh up to 5RM then drop set at -5% and -10%
Clean deadlift up to 10RM drop set -5% and -10%
RDL 3×10 within 10% of Tuesday drop set -5% and -10%
SHRUG 3×10 within 10% of 10RM -5% and -10%
Pull ups 3-5×10 bdy weight
abs
Saturday:
Snatch and clean and jerk hit between 8-12 reps between 80-90% of your best, and go heavier if you feel good enough.
Front squat 2RM
5’s 3-4weeks:


Monday:
Powerjerk 5RM -5% -10%
Squat 5RM -5% and -10%
Pushpress 5RM -5% and -10%
Bench press 5RM -5% and -10%
abs
Tuesday:
Snatch up to 3RM from the knee and -5% and -10%
Snatch deadlift up to 5RM -5% and -10%
Rdl 5RM -5% -10%
Shrug 5RM -5% -10%
Bent row 5RM -5% -10%
Muscle snatch 5RM -5% -10%
Pull ups weight As Heavy as Possible 3-5×5
Abs
Wednesday:
Powerjerk 3-5×5 within 10% of 5RM -5% and -10%
Squat 3-5×5 within 10% of 5RM -5% and -10%
Push Press 3-5×5 within 10% of 5RM -5% -10%
` Bench press 3-5×5 within 10% of 5RM -5% and -10%
Press/Military press within 10% of 5RM -5% and -10%
ABS
Thursday:
Clean up to 3RM from the knee then drop set -5% -10%
Clean deadlift 5RM then drop -5% and -10%
RDL 3-5×5 within 10% 5RM then -5% and -10%
Muscle snatch 3-5×5 within 10% of 5RM -5% -10%
Shrug 3-5×5 within 10% of 5RM -5% -10%
Bent Row 3-5×5 within 10% of 5RM -5% -10%
ABS
Saturday:
Snatch and clean and jerk AHAP then front squat up to 2RM
3 weeks of 3’s:


Monday:
Split jerk up to 3RM -5% and -10%
Squat up to 3RM -5% and -10%
Push Press up to 3RM -5% and -10%
Bench Press up to 3RM -5% and -10%
Press up to 3RM -5% and -10%
Abs
Tuesday:
Clean up to 3RM from floor then -5% and -10%
Clean Pull 3RM -5% -10%
Clean deadlift 3RM -5% -10%
RDL 3RM -5% -10%
Bent row 3RM -5% -10%
Pull ups
ABS
Wednesday:
Split Jerk 3-5×3 within 10% of 3RM -5% -10%
Squat 3-5×3 within 10% of 3RM -5% -10%
Push press 3-5×3 within 10% of 3RM -5% -10%
Bench press 3-5×3 within 10% of 3RM -5% -10%
Press 3-5×3 within 10% of 3RM -5% -10%
ABS
Thursday:
Snatch from floor up to 3RM -5% -10%
Snatch Pull up to 3RM -5% -10%
Snatch deadlift up to 3RM -5% -10%
RDL 3-5×3 within 10% of 3RM
Bent row 3-5×3 within 10% of 3RM
ABS
Saturday
Snatch and clean and jerk AHAP then front squat up to 2RM

Peaking Phase 1-2 weeks:
Monday:
(power) clean and (power) jerk up to 1RM -5% 2-10%
Squat up to 2RM
Power jerk or split jerk up to 2RM
Push press up to 2RM
Bench press up to 2RM
ABS
Tuesday:
Snatch up to 1RM
Clean pull up to 3RM
Clean pull from power position up to 3RM
Back extensions
Pull Ups
Abs
Wednesday:
Clean and jerk or power clean and jerk up to 1RM -5% and 2-10%
Front squat up to 2RM -5% -10%
Power jerk up to 2RM -5% and -10%
Push press 3×2 within 10% of 2RM
ABS
Thursday:
Snatch or power snatch up to 1RM -5% and -10%
Snatch pull up to 3RM -5% and -10%
Snatch pull from powerposition up to 3RM -5% and -10%
Back extensions
Pull ups
Abs
Saturday:
Snatch and clean and jerk AHAP Front squat up to 1RM

Taper Week:


Monday
Snatch and clean and jerk up to 90%
Front squat up to 2RM
Tuesday:
Snatch and clean pull up to 1RM
Back extensions
Abs
Wednesday
Snatch and clean and jerk up to 80%

Thursday

snatch and clean and jerk up to 70%

Competition on Saturday

This is pretty much our exact workout but we always change and modify them according to an athlete’s weakness but this is basically it.

2 Comments

  1. It’s crazy when I see programs like this and recall that not everybody does snatch clean & jerk and squat to max every day.

    • Yeah it really is. Especially when you go branch out and take a look at what the chinese, russians, and other countries do as well!


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