Day 01
Monday
LEVEL 3
WARMUP GPP
2 minutes each
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each
FRONT SQUAT
1-Count to a Max 3, 3, 3, 1, 1, 1 reps
BAND WAVE Week 1: 1 Black band Week 2: 1 Black + 1 Orange band Week 3: 1 Black + 1 Red band Week 4: 0 Bands
CONJUGATE DEADLIFT MAX
Week 1: 4 Mat Pull Week 2: 1 Thick + 2 thin mat deficit + Red bands Week 3: 1 Thick + 1 thin mat deficit + Red bands Week 4: 2 Mat Pull
PULLDOWN CAMPOUT: 5 DIFFERENT PULLDOWN VARIATIONS
3-5 SETS - LITTLE TO NO REST
Ultra Wide Grip Pulldowns: 12-20 reps Banded Arrows: 20 reps
3-5 SETS - LITTLE TO NO REST
Overhand Close Grip Pulldowns: 12-20 reps Banded Arrows: 20 reps
3-5 SETS - LITTLE TO NO REST
V-Bar Pulldowns: 12-20 reps Cable or Dumbbell Shrugs: 20 reps
3-5 SETS - LITTLE TO NO REST
Overhand Medium Grip Grip Pulldowns: 12-20 reps Cable or Band Face Pulls: 20 reps
3-5 SETS - LITTLE TO NO REST
Random Bar or Grip Pulldowns: 15-20 reps Under Grip Cable Rows: 20 reps
ABS: 4 SETS EACH
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps Ab Bench: 5 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP GPP
1-2 minutes each
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each:
FRONT SQUAT
1-Count to a Max 3, 3, 3, 1, 1, 1 reps
CONJUGATE DEADLIFT MAX
Week 1: 4 Mat Pull Week 2: 1 Thick + 2 thin mat deficit Week 3: 1 Thick + 1 thin mat deficit Week 4: 2 Mat Pull
PULLDOWN CAMPOUT: 5 DIFFERENT PULLDOWN VARIATIONS
3-4 SETS - LITTLE TO NO REST
Ultra Wide Grip Pulldowns: 12-15 reps Banded Arrows: 15 reps
3-4 SETS - LITTLE TO NO REST
Overhand Close Grip Pulldowns: 12-15 reps Banded Arrows: 15 reps
3-4 SETS - LITTLE TO NO REST
V-Bar Pulldowns: 12-15 reps Cable or Dumbbell Shrugs: 15 reps
3-4 SETS - LITTLE TO NO REST
Overhand Medium Grip Grip Pulldowns: 12-15 reps Cable or Band Face Pulls: 15 reps
3-4 SETS - LITTLE TO NO REST
Random Bar or Grip Pulldowns: 12-15 reps Under Grip Cable Rows: 15 reps
ABS: 3-4 SETS EACH
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps Ab Bench: 4 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP GPP
1-2 minutes each
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each:
PULLDOWN CAMPOUT: 5 DIFFERENT PULLDOWN VARIATIONS
3-4 SETS - LITTLE TO NO REST
Ultra Wide Grip Pulldowns: 12 reps Banded Arrows: 12 reps
3-4 SETS - LITTLE TO NO REST
Overhand Close Grip Pulldowns: 12 reps Banded Arrows: 12 reps
3-4 SETS - LITTLE TO NO REST
V-Bar Pulldowns: 12 reps Cable or Dumbbell Shrugs: 12 reps
3-4 SETS - LITTLE TO NO REST
Overhand Medium Grip Grip Pulldowns: 12 reps Cable or Band Face Pulls: 12 reps
3-4 SETS - LITTLE TO NO REST
Random Bar or Grip Pulldowns: 12 reps Under Grip Cable Rows: 12 reps
ABS: 3 SETS EACH
Straight Leg Lifts: 10 reps Knee-ups: 10 reps Ab Bench: 3 minutes
WALKING LUNGES
400 meters
Day 02
Tuesday
LEVEL 3
WARMUP GPP
2 minutes each
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each
WARMUP TRI-SET: 2 SETS
Incline Dumbbell Bench: 20 reps Straight Bar Pulldowns: 20 reps Rotator Cuff: 20 reps
BENCH PRESS
3, 3, 3, 1, 1, 1 reps for all weeks
Week 1: Feet-up Close Grip Max Week 2: 3 Rep Max Week 3: 2 Stop Pause Week 4: Rep Out Max - Opening Meet Weights Max, then 2 Back down set maxes
*Example you open at 315 ( hit for max reps) 275 for max reps then 225 for max rep
*Superset with 15-20 Banded Arrows & 15-20 Rotator Cuffs
5 SETS TOTAL
Incline Presses: 15, 12, 10, 8, 6 Heavy Ass Pushdowns: 12-20 reps
3-4 SETS TOTAL
Rep Progression Skullcrushers (nose & forehead): 1-1 2-2 3-3 4-4 5-5 6-6 reps
ABS: 4 SETS EACH
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps Ab Bench: 5 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP GPP
1-2 minutes each
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each
WARMUP TRI-SET: 2 SETS
Incline Dumbbell Bench: 15 reps Straight Bar Pulldowns: 15 reps Rotator Cuff: 15 reps
BENCH PRESS
3, 3, 3, 1, 1, 1 reps for all weeks
Week 1: Feet-up Close Grip Max Week 2: 3 Rep Max Week 3: 2 Stop Pause Week 4: Rep Out Max - Opening Meet Weights Max, then 2 Back down set maxes
*Example you open at 315 ( hit for max reps) 275 for max reps then 225 for max rep
*Superset with 15-20 Banded Arrows & 15-20 Rotator Cuffs
5 SETS TOTAL
Incline Presses: 12, 10, 8, 6, 4 Heavy Ass Pushdowns: 12-15 reps
3 SETS TOTAL
Rep Progression Skullcrushers (nose & forehead): 1-1 2-2 3-3 4-4 5-5
ABS: 3-4 SETS EACH
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps Ab Bench: 4 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP GPP
1-2 minutes each
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each
WARMUP TRI-SET: 2 SETS
Incline Dumbbell Bench: 12 reps Straight Bar Pulldowns: 12 reps Rotator Cuff: 12 reps
BENCH PRESS
3, 3, 3, 1, 1, 1 reps for all weeks
Week 1: Feet-up Close Grip Max Week 2: 3 Rep Max Week 3: 2 Stop Pause Week 4: Rep Out Max - Opening Meet Weights Max, then 2 Back down set maxes
*Example you open at 315 ( hit for max reps) 275 for max reps then 225 for max rep
*Superset with 15-20 Banded Arrows & 15-20 Rotator Cuffs
5 SETS TOTAL
Incline Presses: 10, 8, 8, 6, 4 Heavy Ass Pushdowns: 10-12 reps
2-3 SETS TOTAL
Rep Progression Skullcrushers (nose & forehead): 1-1 2-2 3-3 4-4
ABS: 3 SETS EACH
Straight Leg Lifts: 10 reps Knee-ups: 10 reps Ab Bench: 3 minutes
WALKING LUNGES
400 meters
Day 03
Wednesday
LEVEL 3
WARMUP GPP
2 minutes each
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each
BACK SQUAT MAX EFFORT WORK
1 Rep Max
BAND WAVE Week 1: 1 Black band Week 2: 1 Black + 1 Orange band Week 3: 1 Black + 1 Red band Week 4: 0 Bands
Week 1: 1-Count pause Week 2: 1-Count pause Week 3: 1-Count pause Week 4: No pause
HIGH REP CIRCUIT: 5 SETS
Leg. Extensions: 25 reps Stiff Leg Deadlifts: 25 reps Low Back Extensions: 25 reps
ABS: 4 SETS EACH
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps Ab Bench: 5 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP GPP
1-2 minutes each
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-22 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each
BACK SQUAT MAX EFFORT WORK
1 Rep Max
Week 1: 1-Count pause Week 2: 1-Count pause Week 3: 1-Count pause Week 4: No pause
HIGH REP CIRCUIT: 4 SETS
Leg. Extensions: 20 reps Stiff Leg Deadlifts: 20 reps Low Back Extensions: 20 reps
ABS: 3 SETS EACH
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps Ab Bench: 4 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP GPP
1-2 minutes each
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-22 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each
HIGH REP CIRCUIT: 3-4 SETS
Leg. Extensions: 15-20 reps Stiff Leg Deadlifts: 15-20 reps Low Back Extensions: 15-20 reps
ABS: 2-3 SETS EACH
Straight Leg Lifts: 10 reps Knee-ups: 10 reps Ab Bench: 3 minutes
WALKING LUNGES
400 meters
Day 04
Thursday
LEVEL 3
WARMUP GPP
2 minutes each
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each
SPEED FRONT SQUAT
8 sets of 3 reps (gotta be fast)
BAND WAVE Week 1: 1 Black band Week 2: 1 Black + 1 Orange band Week 3: 1 Black + 1 Red band Week 4: 0 Bands
CLEAN
8 sets of 3 reps (gotta be fast)
Week 1: From floor Week 2: From below knee Week 3: 1/1/1 Floor/below knee/above knee Week 4: From floor
JUMPS
Week 1: No step 5x5 with 20 lb dumbbells, No Step 3x5 no dumbbells
Week 2: 1 step 5x5 with 10 lb dumbbells, 1 step 3x5 no dumbbells
Week 3: No Step 5x5 with 3lb ankle weights and 5 lb Dumbbells - no Step 3x5
Week 4: Depth Jump 20" to a max
KETTLEBELL SWINGS
3 minutes for max reps
ABS: 4 SETS EACH
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps Ab Bench: 5 minutes
LEVEL 2
WARMUP GPP
1-2 minutes each
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each
SPEED FRONT SQUAT
8 sets of 3 reps (gotta be fast)
CLEAN
8 sets of 3 reps (gotta be fast)
Week 1: From floor Week 2: From below knee Week 3: 1/1/1 Floor/below knee/above knee Week 4: From floor
JUMPS
Week 1: No step 5x5 with 20 lb dumbbells, No Step 3x5 no dumbbells
Week 2: 1 step 5x5 with 10 lb dumbbells, 1 step 3x5 no dumbbells
Week 3: No Step 5x5 with 3lb ankle weights and 5 lb Dumbbells - no Step 3x5
Week 4: Depth Jump 20" to a max
KETTLEBELL SWINGS
2-3 minutes for max reps
ABS: 3-4 SETS EACH
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps Ab Bench: 4 minutes
LEVEL 1
WARMUP GPP
1-2 minutes each
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each
CLEAN
6-8 sets of 3 reps (gotta be fast)
Week 1: From floor Week 2: From below knee Week 3: 1/1/1 Floor/below knee/above knee Week 4: From floor
JUMPS
Week 1: No step 5x5 with 20 lb dumbbells, No Step 3x5 no dumbbells
Week 2: 1 step 5x5 with 10 lb dumbbells, 1 step 3x5 no dumbbells
Week 3: No Step 5x5 with 3lb ankle weights and 5 lb Dumbbells - no Step 3x5
Week 4: Depth Jump 20" to a max
KETTLEBELL SWINGS
2 minutes for max reps
ABS: 3 SETS EACH
Straight Leg Lifts: 10 reps Knee-ups: 10 reps Ab Bench: 3 minutes
Day 05
Friday
LEVEL 3
WARMUP GPP
2 minutes each
Backwards Sled Drag: 2 minutes Frontwards Sled Drag: 2 minutes Lunges: 2 minutes Farmers Carry: 2 minutes Box Squats: 2 minutes Low Back Extensions: 2 minutes Ankle Weight Hamstrings: 2 minutes each
TRI-SET #1: 3-4 SETS
Forehead Curls: 10 reps Skullcrushers: 20 reps Lateral Raises: 30 reps
TRI-SET #2: 3-4 SETS
Arnold Press: 10 reps Hammer Curls: 20 reps Kickbacks w/ Twist: 30 reps
TRI-SET #3: 3-4 SETS
Straight Bar Pushdowns: 10 reps Banded Arrows: 20 reps Cable Curls or Bicep Machine: 30 reps
TRI-SET #4: 3-4 SETS
Alternating Dumbbell Curls: 10 reps Overhead Cable Extension: 20 reps Face Pulls 30 reps
ABS: 4 SETS EACH
Straight Leg Lifts: 10-20 reps Knee-ups: 10-20 reps Ab Bench: 5 minutes
WALKING LUNGES
400-800 meters
LEVEL 2
WARMUP GPP
1-2 minutes each
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each
TRI-SET #1: 3 SETS
Forehead Curls: 10 reps Skullcrushers: 20 reps Lateral Raises: 30 reps
TRI-SET #2: 3 SETS
Arnold Press: 10 reps Hammer Curls: 20 reps Kickbacks w/ Twist: 30 reps
TRI-SET #3: 3 SETS
Straight Bar Pushdowns: 10 reps Banded Arrows: 20 reps Cable Curls or Bicep Machine: 30 reps
TRI-SET #4: 3 SETS
Alternating Dumbbell Curls: 10 reps Overhead Cable Extension: 20 reps Face Pulls 30 reps
ABS: 3-4 SETS EACH
Straight Leg Lifts: 10-15 reps Knee-ups: 10-15 reps Ab Bench: 4 minutes
WALKING LUNGES
400-800 meters
LEVEL 1
WARMUP GPP
1-2 minutes each
Backwards Sled Drag: 1-2 minutes Frontwards Sled Drag: 1-2 minutes Lunges: 1-2 minutes Farmers Carry: 1-2 minutes Box Squats: 1-2 minutes Low Back Extensions: 1-2 minutes Ankle Weight Hamstrings: 1-2 minutes each
TRI-SET #1: 2-3 SETS
Forehead Curls: 10 reps Skullcrushers: 20 reps Lateral Raises: 30 reps
TRI-SET #2: 2-3 SETS
Arnold Press: 10 reps Hammer Curls: 20 reps Kickbacks w/ Twist: 30 reps
TRI-SET #3: 2-3 SETS
Straight Bar Pushdowns: 10 reps Banded Arrows: 20 reps Cable Curls or Bicep Machine: 30 reps
TRI-SET #4: 2-3 SETS
Alternating Dumbbell Curls: 10 reps Overhead Cable Extension: 20 reps Face Pulls 30 reps
ABS: 3 SETS EACH
Straight Leg Lifts: 10 reps Knee-ups: 10 reps Ab Bench: 3 minutes
WALKING LUNGES
400 meters