PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
BACK SQUAT BENCH PRESS
70% 1 x 8 60% 8 x 3 80% 2 x 5 TOUCH BAR TO CHEST 80% 2 x 5 70% 1 x 8 60% 8 x 3
GET DEEP!!!!!! MAKE SURE YOU HAVE
OPEN UP YOUR HIPS A SPOTTER!!
2-3 min RECOVERY 8 24 10 2-3 min RECOVERY 10 8 24
POWER CLEANS 1 x 5 1 x 5 1 x 5 2-BOARD CLOSE GRIP 3 x 10 3 x 10 3 x 8
3 X 3 3 X 3 3 X 3
EXPLOSIVE!!! 1 X 1 Pause on the Board
NEGATIVE ARCH DRIVE WITH TRICEPS
1.5 min RECOVERY 14 14 15 1.5 min RECOVERY 30 30 24
BARBELL REV. LUNGES 3 x 8 3 x 8 3 x 10 Kroc Rows 2 x AMP 2 x AMP 2 x AMP
REPS=EACH LEG REPS ARE EACH ARM!
BIG STEP BACKWARD STANDING
SHOULDERS BACK 1 ARM ON BENCH
STEP BWD & SINK DEEP KEEP ELBOW TIGHT
PULL TO ARMPIT
1.5 min RECOVERY 24 24 30 1.5 min RECOVERY 0 0 0 0 0
SEATED BOX JUMPS 3 x 12 3 x 12 3 x 15 Arnolds 3 x 10 3 x 12 3 x 15
SLIGHT LEAN FORWARD
FEET LAND QUIETLY CHEST UP
REPS EACH ARM
1.5 min RECOVERY 36 36 0 45 1.5 min RECOVERY 0 30 0 36 0 45
CALF RAISES 3 X 12 3 X 12 3 X 10 Tricep Death 2 X 5 2 X 5 2 X 5
SQUEEZE AT THE TOP Boards 0-4-0
5 reps at each board
1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 24 24 24
MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK
PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE
PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2 x 12 2 x 12 2 x 15 FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2 x 12 2 x 12 2 x 15
118 134 130 94 98 117
HOW DO YOU FEEL?
BODY WEIGHT: 0 BODY WEIGHT:
0 NOTES: CONDITIONING: DAY 1 DAY 2 WEEK 1 WEEK 1 WEEK 2 WEEK 2 WEEK 3 WEEK 3
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
DEADLIFT OH PRESS
60% 8 x 3 80% 2 x 5 70% 1 x 8 3 X 10 3 X 8 3 X 6
START FROM FLOOR LOWER BAR JUST BELOW
NEGATIVE ARCH CHIN AND DRIVE UP
SIT LOW TO START
2-3 min RECOVERY 24 10 8 2 min RECOVERY 30 24 18
OLYMPIC SQUAT 3 x 10 3 x 8 3 x 6 DB FLOOR PRESS 3 x 10 3 x 10 3 x 12
EXPLOSIVE!!! PAUSE AT THE BOTTOM
OPEN UP YOU HIPS COMPLETELY FLAT
GET DEEP!!!
30 24 18 1.5 min RECOVERY 30 30 36
SNATCH GRIP DEF. DL 3 x 8 3 x 8 3 x 6 BARBELL ROWS 3 x 10 3 x 10 3 x 10
START FROM FLOOR NEGATIVE ARCH
NEGATIVE ARCH PULL BAR TO STOMACH
SIT LOW
1.5 min RECOVERY 0 24 0 24 18 1.5 min RECOVERY 30 30 30
GHR 3 X 12 3 X 12 3 X 10 UPRIGHT ROWS 3 x 10 3 x 12 3 x 15
NEGATIVE ARCH KEEP ELBOWS
DRIVE HIPS FORWARD ABOVE WRISTS
AND TOES INTO PLATE SQUEEZE THRU HAMSTRINGS
1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 30 36 45
SHRUGS 3 x 12 3 x 12 3 x 15 BAND TRICEP EXT. 4 X 25 3 X 34 1 X 50
2 X 25
NEGATIVE ARCH SQUEEZE AT
SQUEEZE AT THE TOP THE BOTTOM
1.5 min RECOVERY 36 36 45 1.5 min RECOVERY 100 102 100
MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK
PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE
PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2 x 12 2 x 12 2 x 15 FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2 x 12 2 x 12 2 x 15
150 130 119 220 222 229
HOW DO YOU FEEL?
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
BACK SQUAT BENCH PRESS
80% 1 x 6 65% 6 x 2 85% 2 x 3 TOUCH BAR TO CHEST 85% 2 x 3 80% 1 x 6 65% 6 x 2
GET DEEP!!!!!! MAKE SURE YOU HAVE
OPEN UP YOUR HIPS A SPOTTER!!
2-3 min RECOVERY 6 12 6 2-3 min RECOVERY 6 6 12
POWER CLEANS 1 x 5 1 x 5 1 x 5 2-BOARD CLOSE GRIP 3 x 10 3 x 10 3 x 8
3 X 3 3 X 3 3 X 3
EXPLOSIVE!!! 1 X 1 Pause on the Board
NEGATIVE ARCH DRIVE WITH TRICEPS
1.5 min RECOVERY 14 14 15 1.5 min RECOVERY 30 30 24
BARBELL REV. LUNGES 3 x 8 3 x 8 3 x 10 Kroc Rows 2 x AMP 2 x AMP 2 x AMP
REPS=EACH LEG REPS ARE EACH ARM!
BIG STEP BACKWARD STANDING
SHOULDERS BACK 1 ARM ON BENCH
STEP BWD & SINK DEEP KEEP ELBOW TIGHT
PULL TO ARMPIT
1.5 min RECOVERY 24 24 30 1.5 min RECOVERY 0 0 0
SEATED BOX JUMPS 3 x 12 3 x 12 3 x 15 Arnolds 3 x 10 3 x 12 3 x 15
SLIGHT LEAN FORWARD
FEET LAND QUIETLY CHEST UP
REPS EACH ARM
1.5 min RECOVERY 36 36 0 45 1.5 min RECOVERY 0 30 0 36 0 45
CALF RAISES 3 X 12 3 X 12 3 X 10 Tricep Death 2 X 5 2 X 5 2 X 5
SQUEEZE AT THE TOP Boards 0-4-0
5 reps at each board
1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 24 24 24
MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK
PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE
PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2 x 12 2 x 12 2 x 15 FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2 x 12 2 x 12 2 x 15
116 122 126 90 96 105
HOW DO YOU FEEL?
BODY WEIGHT: 0 BODY WEIGHT:
0 NOTES: CONDITIONING: DAY 1 DAY 2 WEEK 1 WEEK 1 WEEK 2 WEEK 2 WEEK 3 WEEK 3
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
DEADLIFT OH PRESS
65% 6 x 2 85% 2 x 3 80% 1 x 6 3 X 10 3 X 8 3 X 6
START FROM FLOOR LOWER BAR JUST BELOW
NEGATIVE ARCH CHIN AND DRIVE UP
SIT LOW TO START
2-3 min RECOVERY 12 6 6 2 min RECOVERY 30 24 18
OLYMPIC SQUAT 3 x 10 3 x 8 3 x 6 DB FLOOR PRESS 3 x 10 3 x 10 3 x 12
EXPLOSIVE!!! PAUSE AT THE BOTTOM
OPEN UP YOU HIPS COMPLETELY FLAT
GET DEEP!!!
30 24 18 1.5 min RECOVERY 30 30 36
SNATCH GRIP DEF. DL 3 x 8 3 x 8 3 x 6 BARBELL ROWS 3 x 10 3 x 10 3 x 10
START FROM FLOOR NEGATIVE ARCH
NEGATIVE ARCH PULL BAR TO STOMACH
SIT LOW
1.5 min RECOVERY 0 24 0 24 18 1.5 min RECOVERY 30 30 30
GHR 3 X 12 3 X 12 3 X 10 UPRIGHT ROWS 3 x 10 3 x 12 3 x 15
NEGATIVE ARCH KEEP ELBOWS
DRIVE HIPS FORWARD ABOVE WRISTS
AND TOES INTO PLATE SQUEEZE THRU HAMSTRINGS
1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 30 36 45
SHRUGS 3 x 12 3 x 12 3 x 15 BAND TRICEP EXT. 4 X 25 3 X 34 1 X 50
2 X 25
NEGATIVE ARCH SQUEEZE AT
SQUEEZE AT THE TOP THE BOTTOM
1.5 min RECOVERY 36 36 45 1.5 min RECOVERY 100 102 100
MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK
PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE
PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2 x 12 2 x 12 2 x 15 FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2 x 12 2 x 12 2 x 15
138 126 117 220 222 229
HOW DO YOU FEEL?
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
BACK SQUAT BENCH PRESS
70% 5 x 2 60% 8 x 3 90% 1 x 1 TOUCH BAR TO CHEST 90% 1 x 1 85% 1 x 2 70% 5 x 2
GET DEEP!!!!!! 93% 1 x 1 MAKE SURE YOU HAVE 93% 1 x 1
OPEN UP YOUR HIPS 95% 1 x 1 A SPOTTER!! 95% 1 x 1
2-3 min RECOVERY 10 24 3 2-3 min RECOVERY 3 2 10
POWER CLEANS 1 x 5 1 x 5 1 x 5 2-BOARD CLOSE GRIP 3 x 10 3 x 10 3 x 8
3 X 3 3 X 3 3 X 3
EXPLOSIVE!!! 1 X 1 Pause on the Board
NEGATIVE ARCH DRIVE WITH TRICEPS
1.5 min RECOVERY 14 14 15 1.5 min RECOVERY 30 30 24
BARBELL REV. LUNGES 3 x 8 3 x 8 3 x 10 Kroc Rows 2 x AMP 2 x AMP 2 x AMP
REPS=EACH LEG REPS ARE EACH ARM!
BIG STEP BACKWARD STANDING
SHOULDERS BACK 1 ARM ON BENCH
STEP BWD & SINK DEEP KEEP ELBOW TIGHT
PULL TO ARMPIT
1.5 min RECOVERY 24 24 30 1.5 min RECOVERY 0 0 0
SEATED BOX JUMPS 3 x 12 3 x 12 3 x 15 Arnolds 3 x 10 3 x 12 3 x 15
SLIGHT LEAN FORWARD
FEET LAND QUIETLY CHEST UP
REPS EACH ARM
1.5 min RECOVERY 36 36 0 45 1.5 min RECOVERY 0 30 0 36 0 45
CALF RAISES 3 X 12 3 X 12 3 X 10 Tricep Death 2 X 5 2 X 5 2 X 5
SQUEEZE AT THE TOP Boards 0-4-0
5 reps at each board
1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 24 24 24
MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK
PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE
PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2 x 12 2 x 12 2 x 15 FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2 x 12 2 x 12 2 x 15
120 134 123 87 92 103
HOW DO YOU FEEL?
BODY WEIGHT: 0 BODY WEIGHT:
0 NOTES: CONDITIONING: DAY 1 DAY 2 WEEK 1 WEEK 1 WEEK 2 WEEK 2 WEEK 3 WEEK 3
PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT PCT SET REP WT
DEADLIFT OH PRESS
70% 5 x 2 90% 1 x 1 85% 1 x 2 3 X 10 3 X 8 3 X 6
93% 1 x 1 LOWER BAR JUST BELOW START FROM FLOOR 95% 1 x 1 CHIN AND DRIVE UP
NEGATIVE ARCH SIT LOW TO START
10 3 2 2 min RECOVERY 30 24 18
OLYMPIC SQUAT 3 x 10 3 x 8 3 x 6 DB FLOOR PRESS 3 x 10 3 x 10 3 x 12
EXPLOSIVE!!! PAUSE AT THE BOTTOM
OPEN UP YOU HIPS COMPLETELY FLAT
GET DEEP!!!
30 24 18 1.5 min RECOVERY 30 30 36
SNATCH GRIP DEF. DL 3 x 8 3 x 8 3 x 6 BARBELL ROWS 3 x 10 3 x 10 3 x 10
START FROM FLOOR NEGATIVE ARCH
NEGATIVE ARCH PULL BAR TO STOMACH
SIT LOW
1.5 min RECOVERY 0 24 0 24 18 1.5 min RECOVERY 30 30 30
GHR 3 X 12 3 X 12 3 X 10 UPRIGHT ROWS 3 x 10 3 x 12 3 x 15
NEGATIVE ARCH KEEP ELBOWS
DRIVE HIPS FORWARD ABOVE WRISTS
AND TOES INTO PLATE SQUEEZE THRU HAMSTRINGS
1.5 min RECOVERY 36 36 30 1.5 min RECOVERY 30 36 45
SHRUGS 3 x 12 3 x 12 3 x 15 BAND TRICEP EXT. 4 X 25 3 X 34 1 X 50
2 X 25
NEGATIVE ARCH SQUEEZE AT
SQUEEZE AT THE TOP THE BOTTOM
1.5 min RECOVERY 36 36 45 1.5 min RECOVERY 100 102 100
MANUAL NECK 3 x 5 3 x 5 3 x 5 ROT. CUFF WORK
PARTNER SCARECROWS LT 2 x 10 2 x 10 2 x 10
RESISTANCE PRONE T LT 2 x 10 2 x 10 2 x 10
FWD/BWD/LEFT/RIGHT PRONE Y LT 2 x 10 2 x 10 2 x 10
4 DIRECTIONS BAND PULL APARTS 1 x 100 1 x 100 1 x 100
(**USE LIGHT DBs**)
1 min RECOVERY 15 15 15 1 min RECOVERY 60 60 60
CORE CORE
PLANK 3 x 2 min 3 x 2 min 3 x 2.5 m Hanging Leg Raises 2 x 12 2 x 12 2 x 15 FRONT:SIDE:SIDE 2:1:1 3 x 2 min 3 x 2 min 3 x 2.5 m Windshield Wipers 2 x 12 2 x 12 2 x 15
136 123 113 220 222 229
HOW DO YOU FEEL?