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Monday |
Week
1 |
Week
2 |
Week
3 |
Week
4 |
Week
5 |
Week
6 |
Week
7 |
Week
8 |
Week
9 |
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Test
Week |
|
Bench Press |
See
chart for these training intensities. |
||||||||
|
Push Jerk |
4
x 5 |
5,5,4,4 |
5,5,4,3 |
5,4,4,3 |
5,4,3,3 |
5,4,3,2 |
5,4,3,1 |
5,4,3,1 |
~~~~~ |
|
Pull-Ups |
3
x 6 |
3
x 6 |
3
x 8 |
3
x 8 |
3
x 10 |
3
x 6 |
3
x 10 |
3
x 10 |
3
x 8 |
|
Dips |
3
x max |
3
x max |
3
x 12 w/wt. |
3
x 10 w/wt. |
10,8,8
w/wt. |
3x8@bwt. |
3x8
w/wt. |
8,8,6
w/wt. |
3
x 6 |
|
Lateral Raises |
2
x 15 |
3
x 12 |
3
x 10 |
3
x 10 |
3
x 8 |
2
x 8 |
3
x 8 |
3
x 8 |
~~~~~ |
|
Wrist Flex./Ext. |
2
x 20 |
2
x 20 |
3
x 15 |
3
x 15 |
3
x 12 |
2
x 12 |
3
x 10 |
3
x 10 |
~~~~~ |
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Tuesday |
Week
1 |
Week
2 |
Week
3 |
Week
4 |
Week
5 |
Week
6 |
Week
7 |
Week
8 |
Week
9 |
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Test
Week |
|
24" box jump |
10
jumps |
10
jumps |
15
jumps |
15
jumps |
15
jumps |
20
jumps |
20
jumps |
20
jumps |
|
|
Speed Cleans |
5x5
@64% |
5x5
@64% |
5x4
@67% |
5x4
@67% |
5x3
@70% |
5x3
@64% |
5x3
@70% |
5x2
@73% |
5x3
@70% |
|
Squat |
See
chart for these training intensities. |
||||||||
|
Lunge |
3x15
ea. |
3x15
ea. |
3x10
ea. |
3x8
ea. |
3x8
ea. |
2x10
ea |
3x8
ea. |
3x8
ea. |
~~~~~ |
|
Leg Extension/Curl |
2x12 |
2x12 |
2x12 |
3
x 10 |
3
x 8 |
2
x 12 |
3
x 8 |
3
x 8 |
2
x 12 |
|
Low back ext. |
2x12 |
2x12 |
2x12 |
3
x 15 |
3
x 12 |
3
x 12 |
3
x 10 |
3
x 10 |
2
x 12 |
|
Power Shrugs |
4
x 12 |
4
x 12 |
12,12,10,10 |
12,10,10,8 |
10,10,8,8 |
3
x 8 |
8,6,6,6 |
8,6,6,6 |
~~~~~ |
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Thursday |
Week
1 |
Week
2 |
Week
3 |
Week
4 |
Week
5 |
Week
6 |
Week
7 |
Week
8 |
Week
9 |
|
Hang Snatch |
4
x 5 |
4
x 5 |
4
x 5 |
4
x 4 |
4
x 4 |
2
x 4 |
4
x 3 |
4
x 3 |
Test
Week |
|
Bench
Press |
8
x 3 @64% |
8
x 3 @64% |
8
x 3@67% |
8
x 3@67% |
8
x 3@70% |
8
x 3@70% |
8
x 3@70% |
8
x 3@70% |
225
Rep Test |
|
|
(speed) |
(pause) |
(speed) |
(pause) |
(speed) |
(pause) |
(speed) |
(pause) |
|
|
Incline Press |
3
x 5 @67% |
3
x 5 @67% |
3
x 4@70% |
3
x 3 @73% |
3
x 3 @73% |
2
x 2 @73% |
3
x 2 @76% |
3
x 2 @76% |
3
x 5 @67% |
|
Dumbbell Row |
3
x 10 |
3
x 10 |
10,10,8 |
10,8,8 |
10,10,8 |
2
x 8 |
8,8,6 |
8,8,6,6 |
8,8,6 |
|
Shoulder Press |
3
x 10 |
3
x 10 |
3
x 8 |
10,10,8 |
10,10,8 |
2
x 8 |
8,8,6 |
8,8,6,6 |
8,8,6 |
|
Triceps (Your Choice) |
4
x 8 |
5
x 8 |
5
x 8 |
6
x 8 |
6
x 8 |
3
x 8 |
5
x 6 |
6
x 6 |
~~~~~ |
|
Biceps Curl |
4
x 10 |
4
x 10 |
4
x 8 |
5
x 8 |
5
x 8 |
3
x 8 |
5
x 6 |
6
x 6 |
~~~~~ |
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Friday |
Week
1 |
Week
2 |
Week
3 |
Week
4 |
Week
5 |
Week
6 |
Week
7 |
Week
8 |
Week
9 |
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Test
Week |
|
24"
box jump |
10
jumps |
10
jumps |
15
jumps |
15
jumps |
15
jumps |
20
jumps |
20
jumps |
20
jumps |
225
Rep Test |
|
Overhead Squats |
3
x 6 |
3
x 5 |
3
x 5 |
3
x 5 |
3
x 5 |
3
x 4 |
3
x 4 |
3
x 3 |
~~~~~ |
|
Power
Cleans |
See
chart for these training intensities. |
||||||||
|
Clean
Pulls |
3x5
@ |
3
x 4 @ |
3
x 3 @ |
3
x 3 @ |
4
x 1 @ |
4
x 2 @ |
4
x 1 @ |
3
x 1 @ |
~~~~~ |
|
|
Clean
Max |
Clean
Max+25 |
Clean
Max +50 |
Clean
Max +50 |
Clean
Max +75 |
Clean
Max |
Clean
Max +75 |
Clean
Max +100 |
|
|
Squat
(bwt) |
4
x 8 |
4
x 8 |
5
x 8 |
5
x 8 |
6
x 8 |
3
x 8 |
5
x 8 |
||
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