DAY ONE DAY TWO DAY THREE DAY FOUR DAY FIVE DAY SIX DAY SEVEN Work up to Heavy Barbell Dumbbells. is in reps Overhead position. Three Sets, 60sec between. Work up To Heavy Back 4x4 Barbell Overhead Press @ (i.e. 3 of 5-10 reps of ) 3 minutes between Work up to Heavy Bench Press 10x10 Strict Barbell Bent Row 10x Bench Press @ 50% + @ 95-135lbs (whatever allows 5x Pull-up (Strict, Dead Hang, No Kip) you to remain strict. Form should be slow and controlled) 8x8 Back Squat @ 55% 1RM, 2 minutes Eight Sets, 2 minutes 90 seconds 4x (30sec Work/30sec "") Push Press "" is in OH position. Use 15-20lbs Dumbbells. Warm up with 10-20 minute 10x100m Sprint at Track ( is approximately 2 minutes between efforts) First one start at moderate pace. By the last one you should almost be running all out (90% Speed) 2x5 Goblet Squat @ 25lbs Kettlebell or Dumbbell Work up to 90% Deadlift 1RM (I.e. 10 reps at 30% 3 reps @, 2 reps @ 85% 1RM) 5x1 @ 90% 1RM 4-5 minutes between and rest as needed. 5x200m Sprint (Acceleration Style. First 100m at 50%, 50m at 75%, final 50m at 90-95% speed) 3 minutes between
DAY EIGHT DAY NINE DAY TEN DAY ELEVEN DAY TWELVE DAY THIRTEEN DAY FOURTEEN 3x20 Squat 3x10 Jump Squat Work up to Heavy Bench Press 2x5 Tuck Jump (i.e. 10 reps @ 30% 1RM, 5 reps @ 50% 1RM, 3 reps @ Work up to Heavy Front Squat 70% 1RM, 2 reps @, (i.e. 10 reps @ 30% 1RM, 5 2x5 Goblet Squat @ 25lbs 1 rep @ reps @ 50% 1RM, 3 reps @ Dumbbells. is in Kettlebell or Dumbbell 70% 1RM, 2 reps @ 80% Overhead position. Three Sets, 4x4 Barbell Bench Press @ 1RM) 60sec between. Work up to 90% Deadlift 3 minutes between 8x Front Squat @ 65% 1RM (I.e. 10 reps at 30% (i.e. 3 of 5-10 reps of 1RM + 400m Sprint ) 8x8 Strict Pull-up (No Kip, 3, 5 minutes 3 reps @, 2 reps Dead Hang), 2 minutes Work up to Heavy Barbell @ 85% 1RM) 3x DL @ 85% 1RM + 4x (30sec Work/30sec "") 4x15 Back Squat @ 50% 5-6 Depth Jump Push Press 1RM, 90sec between reps Five Sets, Full "" is in OH position. Use between Set 15-20lbs Dumbbells. 6x6 Barbell Overhead Press @ 70% 1RM, 2 minutes 5x20m HEAVY Farmer Carry. Should be difficult to complete 20m without Holy Trinity (Short Version) dropping weights. 20 minutes of max pull-ups, 90sec between efforts. and rest as needed. push-ups, dips. 12x 60m Sprint. First effort @ 90% speed. 2 minutes 5x 40m Sprint. First effort @ 95% speed. 2 minutes
DAY FIFTEEN DAY SIXTEEN DAY SEVENTEEN DAY EIGHTEEN DAY NINETEEN DAY TWENTY DAY TWENTY-ONE Dumbbells. is in Overhead position. Three Sets, 60sec between. (i.e. 3 of 5-10 reps of ) Work up to Heavy Bench Press 10x Bench Press @ 55% + 5x Pull-up (Strict, Dead Hang, No Kip) Eight Sets, 2 minutes Warm up with 10-20 minute 8x 150m Sprint at Track ( between is walking back to start line) First one start at moderate pace. By the last one you should almost be running all -out (90% Speed) Work up to Heavy Power Snatch (i.e. 10 @ 30% 1RM, 5 @ 50% 1RM, 3 @, 1 @ 90% 1RM) 8x3 Power Snatch @ 70% 1RM (Focus on SPEED)> 2 minutes between 5x10 Front Squat @ 55-60% 1RM. 2 minutes. and rest as needed. Work Up To Heavy Barbell reps 5x2 Barbell Overhead Press @ 2 minutes between set Ticket To Gainzville : Barbell Bench Press + Pull-up + Barbell Overhead Press + Barbell Bent Row 10-9-8-7-6-5-4-3-2-1 reps of Choose a weight for that makes it moderately difficult to complete the first ten reps. 10x 30sec Push-up Position Plank 10x 50m Sprint. First effort @ 95% speed. 2 minutes Work up To Heavy Back 8x8 Back Squat @ 60% 1RM 2 minutes between
WORKOUT WORKOUT REST WORKOUT WORKOUT WORKOUT REST Workout 1: 10 minute Row @ Easy Pace Bench Press @ 135# to Complete Failure + Pull-up to complete failure 5, 2 min between 4x (30sec Work/30sec "") Push Press "" is in OH position. Use 15-20lbs Dumbbells. Workout 2: Warm up with 10-20 minute 10x100m Sprint at Track ( between is walking slow back to start line) 10 minute Row to Warmup Work up to Heavy Power Clean (i.e. 10 @ 30% 1RM, 5 @ 50% 1RM, 3 @, 1 @ 90% 1RM) 8x3 Power Clean @ 70% 1RM (Focus on SPEED)> 2 minutes between 3x20 Back Squat @ 55-60% 1RM. 3 minutes. and rest as needed. Work Up To Heavy Barbell reps @ ) Barbell Overhead Press @ 50% 1RM + Strict Bent Row @ 95-135#, 10-9-8-7-6-5-4-3-2-1 reps of Holy Trinity (Standard): 30 minutes of max pull-ups, push-ups, dips. 5x 40m Sprint. First effort @ 95% speed. 2 minutes Work up To Heavy Front 10x10 Front Squat @ 50% 1RM, 2 minutes