Squat 50%
40%- 18” 20 lb
45%- 12” 30 lb
50%-8” 40 lb
1) 1 jump
2 squats
2) Calf Ham Glute 3-5 rounds
3) Row-10 rounds x 2 reps -30x5 60x3, 120x2 (based off 120 lb x8 comfortably)x 3 rounds
4) Swings 15x5, 30x3, 60x2-x 3 rounds
5) Stiff legged deadlift 10% ME 6 sets x 3 reps (5 seconds rest)-base off 365
Day 2
1) Bench ME
10 lb x 2
20 lb x 1
Bench (start with 50%-225 x 5, 275 x 3, 320 x 2)
3-5 rounds
2) Shoulder Press
15x 5, 30x 3, 45 x 2-3 rounds
3) Back work
Snatch grip row (thumb out)
95 x 4
200x 2
6 rounds
4) Tri Pushdown
Pink x 6
Green x 5
Blue x 4
3 rounds
5) Hammer Curls
10 x 3, 20 x 2, 40 x 1
3 rounds
6) Swings
15 x 3
30 x 2
45 x 1
3 rounds
7) Stretch
Day 3
1) ME Pull
Jump
Jump
Speed
1RM
6 rounds
2) Calf Ham Glute (light to heave 3-5 rounds)
3) Stiff legged deadlifts
4) Walk-Light
Day 4 off
Day 5
DE Squat 10-20%
10%- 18” 15 lb
15%- 12” 25 lb
20%-8” 35 lb
1) 1 jump
2 squats
2) Calf Ham Glute 3-5 rounds
3) Row-10 rounds x 2 reps -30x5 60x3, 120x2 (based off 120 lb x8 comfortably)x 3 rounds
4) Swings 15x5, 30x3, 60x2-x 3 rounds
5) Stiff legged DL 20 lb dumbbell x 30 reps (flush)
Day 6
1) DE Upper 40-50%
3 speed dumbbell
3 speed bench
2) DB Clean and Press
15 x 3
30 x 2
45 x 1
4 rounds
3) Chins
BW x 3
2 chains x 2
3 chains x 1
4) Shrug Bar in Hand
250 x 5
500 x 3
5 rounds
5) Bicep curl (palms up)
10 x 6
20 x 4
30 x 2
6) Triceps Close Grip Bar
50% (of day’s speed bench)
2 x 6 (4 seconds rest)
7) Swings
30 x 3,2,1 (4 seconds rest)
Day 7
1) DE Pull 40-50%
DB Weight (50% of DE Pull Weight-trap bar style from floor) x 2
Bar weight (40-50% ME) x 1
8 rounds
2) Hise
225 x 4
450 x 2
X 15 rounds
3) DB row
40x 4-8 seconds rest
4) Curls-palms up
25 x 6 reps x 4 sets (8 seconds rest)
5) Walks-Heavy
Day 8 off
Day 9
1) DE Upper 20-30%
Every 15 seconds
2) Row-Barbell (Reach out as far as possible)
6 sets x 2 reps (5 seconds rest) 95 lbs
3) 10 lb x 75 straight curl
4) Pushdown
Green x 100 reps total
5) Swing
50 lb x 7 singles every 10 seconds
6) Stiff Legged DL 30% x 2 reps x 4 sets (8 seconds rest)
Day 10
ME Squat
1) ME Squat
Jump
Jump
Speed
1RM
6 rounds
2) Calf Ham Glute (light to heave 3-5 rounds)
3) Stiff legged deadlifts
4) Walk-Light
5) Swings 5,20,40,60 (5 rounds)
Day 11 Off
