Week 1 day 1 Max Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60-yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60-yard trips (Strap attached to a belt)

When walking forward the strides should be like you are marching. The heel should
strike the ground first not the toes and not overly leaning forward into the weight. You
should feel this in your glutes and hamstrings.

Also when walking backwards you should be in an athlete position. Almost like a
cornerback in football. You’ll be stepping backwards contracting the ground with the
toes touching the ground and then the heel of the foot. In a nice fluid motion.

Notes:
Weight should be moderate for sled drags when warming up. The objective of any
warm-up is to prepare the biological and nervous system for the upcoming task. It is
not the time to develop flexibility or mobility.

Main movement
The lift
1 rep max Cambered Bar Box Squat to a parallel box

You need arch hard into the bar and drive through the floor trying to spread the floor
with your feet and forcing your knees out when you come off the box. These things
need to happen at the same time to have a successful lift.

Notes:
If you know your max then you should only do 3 lifts above 90% and the third one
should be a new PR. Don’t get greedy and fail. If you are unsure leave it where it
stands and gets a new record next time.
Accessories

1. Cambered bar good mornings. (5 sets of 5 reps.)

With a barbell on your back and a close or wide stance soft knee break at the hips
like a stiff leg deadlift. On the descent of the movement the chest should be close to
vertical to the floor at the bottom of the lift. Then arch hard into the bar while pushing
the hips through finishing the lift.

2. Inverse leg curl* (5 sets of 8 reps)

when executing the movement, you need to brace your core and push your hip
through on the descent. When your legs are fully extended you dig your toes into the
plate and perform a leg curl and arch at the same time to complete the lift.
3. Reverse hyper (2 sets of 15 reps with the strap)
Reverse hyper (2 sets of 15 reps with the roller attachment)

This should be a controlled movement. Get the weight moving. You should keep
constant tension on the strap or roller attachment threw to the entire movement.
When lifting the weights up you arch your back and fire you your glutes and
hamstrings through the attachment. On the decent allow the weight to pull you threw
but you need to have control of the weight at the same time. You should be able to
reverse the motion if done properly.

4. Straight legged sit ups (5 sets of 10 reps) ( increase weight when possible)
You can use a glute ham raise to perform this or have your training partner hold your
legs. Your legs will be straight and the movement is a basic sit up with your legs
straight. A slight bend is fine and will happen in the movement. If you decide to add
weight hold the weight at your chest and perform the lift.

(*If you don’t have an inverse curl you can use a glute ham raise instead)

Week 1 day 2 Max Effort upper

The Warm-up

Execute the following:

Sled drag (2 sets of 60-yard trips) holding straps in hands chest level.
Nice long strides striking the ground with the heel first.

Band pull apart 3 sets of 10

Palms down gripping the band in your hands. When pulling the band apart keep it
about chest level. You should be feeling this in the upper back and rear delts.

lat pulldowns 3 sets of 10

Pick an attachment of your chose. Keep a full range of motion through the pull
squeezing your back and lats.

MAIN MOVEMENT

Max effort bench with a straight bar with mini bands.

The movement itself is just a regular bench press. So all the regular set up needs to
be applied. So a tight upper back pulling your shoulder blades back and down and
planting your feet in such a way to maximize stability and leg drive and a death grip
on the bar. The band will force you down a bit faster. So stay tight. When touching
your chest try your best to push in a straight line. Driving through your feet into your
upper back and gripping the bar hard should help you do so.
Notes:
Remember before adding bar weight just use the barbell with just the
accommodating resistance. After that, you can add your bar weight. Be smart these
bands may not look hard but trust me they can humble you very quickly.

Accessories

1. Dumbbell decline extensions (4 sets of 8)

once you’re on the bench keep the arms straight out and the dumbbells in a neutral
position. You will break at the elbow and bring the weight by the side of your head.
Keeping your elbows up let the weight roll back slightly and then reverse the motion.
This is just a tricep extension done on a decline of your choosing.

2. Chest supported row (4 sets of 10)

Using a machine or an adjustable bench with dumbbell or barbell. Your chest will be
supported by the machine or bench. Pull the weight just like a row. This should be
felt in the mid back.

3. Face pulls (4 sets of 10)

Keep your palms down and elbows high. Pull the band or attachment toward the
face. Should feel this upper back.

4. Hammer curls (4 sets of 10)

This is a bicep curl but using a neutral grip.

Week 1 day 3 Dynamic Effort Lower

The Warm-up

Execute the following:

Forward walking sled drags (2 sets of 60-yard trips (Strap attached to a belt)
Backward walking sled drags (2 sets 60-yard trips (Strap attached to a belt)

When walking forward the strides should be like you are marching. The heel should
strike the ground first not the toes and not overly leaning forward into the weight. You
should feel this in your glutes and hamstrings.

Also when walking backward you should be in an athlete position. Almost like a
cornerback in football. You’ll be stepping backward contracting the ground with the
toes touching the ground and then the heel of the foot. In a nice fluid motion.

Notes:
Weight should be moderate for sled drags when warming up. The objective of any
warm-up is to prepare the biological and nervous system for the upcoming task. It is
not the time to develop flexibility or mobility.
MAIN MOVEMENT

The lift:
Safety squat bar with Bands to a parallel box (12 set of 2 reps) using 50% bar weight
and 25% band tension with safety squat bar to a parallel box. Rest between sets
should be no longer than 90 seconds.

Conventional Deadlifts off of pin 2 with quaded mini bands for 8 sets of 3 reps. Rest
time again should be no longer than 90 seconds. You should have this setup and
ready to go straight into after squatting.

Notes:
Remember to always start you work out with the whatever bar accommodating
resistance first. Do not just put your working weight on the bar and begin. Make
smart jumps with your weight to get yourself ready for your working sets. This day is
to perfect form and being explosive with the movement.

Accessories

1. Standing leg curls (4 set of 15)

2. Hanging abs (3 set of as many reps as possible).

Using abs straps or hanging from a pull-up bar raise your legs straight out without
swinging. If unable to do it with legs straight. Keep knees bent and do it that way until
strength is built to do it with legs straight. When strength is built add weight by using
ankle weights or holding kettlebells or dumbbell with the feet.

3. Reverse hyper (2 sets of 15)with roller attachment

Reverse hyper (2 sets of 15) with strap
This should be a controlled movement. Get the weight moving. You should keep
constant tension on the strap or roller attachment threw to the entire movement.
When lifting the weights up you arch your back and fire you your glutes and
hamstrings through the attachment. On the decent allow the weight to pull you threw
but you need to have control of the weight at the same time. You should be able to
reverse the motion if done properly.

Week 1 day 4 Dynamic Upper

The Warm-up

Execute the following:

Sled drags (2 sets 60 yards) walking forward

Weight should be moderate for sled drags when warming up. Nice long strides with
the heel striking the ground first.

Face pulls (3 sets of 10 reps)

With the attachment or band chosen keep your elbows high with your palms down
and pull towards your face. You should feel this in your rear delts and upper back.

lat pulls (3 sets of 15 reps)

Pick an attachment of your chose. Keep a full range of motion through the pull
squeezing your back.

Pec Dec (3 set of 10 reps)

Start with the arms fully extended with the hands in a neutral position with the
dumbells. On the downward motion, the arm will stay bent allowing the weight to be
loaded onto the chest muscles. You should feel the weight in the chest and not the
shoulder. Feel a stretch in the muscle and then reverse the motion back to the
starting position.

Main movement

The lift:

Straight bar with Mini bands (9 sets of 3 reps) using 50% of your 1 rep max bench
press with the mini bands for your accommodating resistance. Rest should be no
longer than 1 minute. Use three different grips thought out the sets.

Accessories

1. Dumbbell floor press for (2 sets of 20 reps)

This is bench press but on the floor. Key differences with the movement are when
you touch the floor with your triceps you have a slight pause just like a box squat. No
touch and goes!

2. Barbell decline extensions (3 sets of 12)

You will break at the elbow and bring the weight to your face Keeping your elbows
up let the weight roll back slightly and then reverse the motion.

3. Dumbbell rows (4 sets of 12)

using a staggered stance bend at the hips bracing the midsection and using one arm
to hold onto a bench. The leg that is back will be the same arm that will be used to
perform the movement. Start with the fully extend with the dumbbell in hand. Pull the
dumbbell to the hip keeping the elbow close to the body. You should feel this in the
low lats.

4. Single arm kettlebell or dumbbell press (3 sets of 10)

This can be done standing or seated. Start the movement at the shoulder and press
until lockout.

5. Dumbbell flys (3 sets of 12)

Start with the arms fully extended with the hands in a neutral position with the
dumbells. On the downward motion, the arm will stay bent allowing the weight to be
loaded onto the chest muscles. You should feel the weight in the chest and not the
shoulder. Feel a stretch in the muscle and then reverse the motion back to the
starting position.

6. Hammer curls (3 sets of 10)

Week 2 day 1 Max Effort lower

The Warm-up

Execute the following:

Forward walking sled drags 2 sets of 60-yard trips (Strap attached to a belt)
Backward walking sled drags 2 sets 60-yard trips (Strap attached to a belt)

Notes:
Weight should be moderate for sled drags when warming up.

Main movement

The lift:
Deadlift standing on a 2-inch mat or box for a max single.
Taking your breath into the belly and bracing and grabbing the bar and pulling the
slack out of the barbell. At the same time, you are pulling the slack out of the barbell
you are pulling yourself into position. When you’ve pulled yourself into position drive
through your feet and pull with the back and at the same time pushing your hips to
the bar as fast as you can until fully locked out.

Notes:
Standing on the 2-inch mat will make it a bit harder reach the bar. So do not rush the
setup! Be patient and think.

Accessories

1. Close stance 10-inch box squat with the cambered bar (4 sets of 5 reps)
Performed just like a regular squat just with a close stance.

2. Barbell row (5 sets of 8 reps)

Using an overhand grip and a straight barbell. Standing keep soft knees and bend at
the hips. Keeping your midsection tight row the barbell to the belly contracting the
mid back and lats.

3. Step ups on a box with weights in hands (4 sets of 10 reps) each leg
Have one foot on the box and one on the ground. Drive through the foot that’s on the
box and at the same time keeping good body position with your upper body. Then go
back the starting point and repeat.

4. Reverse hyper (4 sets of 15 reps) with the strap

This should be a controlled movement. Get the weight moving. You should keep
constant tension on the strap or roller attachment through to entire movement. When
lifting the weights up you arch your back and fire you your glutes and hamstrings
through the attachment. On the decent allow the weight to pull you though but you
need to have control of the weight at the same time. You should be able to reverse
the motion if done properly

Week 2 day 2 Max Effort upper

The Warm-up

Execute the following:

Pec Dec (3 set of 10)

start with the arms fully extended with the hands in a neutral position with the
dumbells. On the downward motion, the arm will stay bent allowing the weight to be
loaded onto the chest muscles. You should feel the weight in the chest and not the
shoulder. Feel a stretch in the muscle and then reverse the motion back to the
starting position.

Band pull aparts (3sets of 10)

Palms down gripping the band in your hands. When pulling the band apart keep it
about chest level. You should be feeling this in the upper back and rear delts.

lat pulls (3 sets of 15)

Pick an attachment of your chose. Keep a full range of motion through the pull
squeezing your back.

Main movement
The lift

Pin press

You will be using a straight bar. The pins will be set so the barbell is about two
inches off of your chest. You will start from a dead stop at the bottom and press the
weight to lockout. Remember your bench press set up. Shoulder blades are back
and down and you're pushing through your feet and gripping the barbell hard.

Notes:
The start of the pins in very hard. So make smart jumps with the weight.

Accessories

1. Tricep push downs (4 sets 8 reps)

Elbow close to the body and in a fixed position. Extend arm to lockout and repeat.
Full range of motion throughout the movement.

2. chest supported rows (4 sets 10 reps)

Using a machine or an adjustable bench with dumbbell or barbell. Your chest will be
supported by the machine or bench. Pull the weight just like a row. This should be
felt in the mid back.

3. Dumbbell incline flys (3 sets 10 reps)

Start with the arms fully extended with the hands in a neutral position with the
dumbbells. On the downward motion, the arm will stay bent allowing the weight to be
loaded onto the chest muscles. You should feel the weight in the chest and not the
shoulder. Feel a stretch in the chest muscle and then reverse the motion back to the
starting position.

4. Front plate raise (3 sets of 10 reps)

Using a weight plate grab it like a steering wheel for a car. Keeping an athletic
stance raise the plate to eye level and then control it down to about waist height and
repeat.

Week 2 day 3 Dynamic Effort Lower

The Warm-up

Execute the following:

Forward walking sled drags 2 sets of 60-yard trips (Strap attached to a belt)
Backward walking sled drags 2 sets 60-yard trips (Strap attached to a belt)

Note:
Weight should be moderate for sled drags when warming up.

Main movement
The lift:

Safety squat bar with Bands to a parallel box (12 set of 2 reps) using 55% bar weight
and 25% band tension. Rest between sets should be no longer than 90 seconds.

Conventional Deadlifts off of pin 2 and standing on a 2-inch mat with quaded mini
bands for (8 sets of 3 reps). Rest time again should be no longer than 90 seconds.
You should have this setup and ready to go straight into after squatting.

Note:
Make sure to warm up with the bar and the accommodating resistance before
adding bar weight.

Accessories
1. Inverse leg curl* (5 sets of 8 reps)

when executing the movement you need to brace your core and push your hip
through on the descent. When your legs are fully extended you dig your toes into the
plate and perform a leg curl and arch at the same time to complete the lift.

2. Reverse hyper (2 sets of 15 reps with the strap)

Reverse hyper (2 sets of 15 reps with the roller attachment)

This should be a controlled movement. Brace your core and get the weight moving.
You should keep constant tension on the strap or roller attachment threw to the
entire movement. When lifting the weights up you arch your back and fire you your
glutes and hamstrings through the attachment. On the decent allow the weight to pull
you threw but you need to have control of the weight at the same time. You should
be able to reverse the motion if done properly.

3. Side bend using weights 4 sets of 15 reps

Using a weight of some sort. Keep the weight in one hand and place the opposite
hand behind your head. With soft knees and bracing your core bend to the weighted
side until you get a bit of a stretch and then reverse the motion by contracting your
obliques. Then repeat.

Week 2 day 4 Dynamic Upper

The Warm-up

Execute the following:

Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.

Face pulls 3 sets of 10

Keep your palms down and elbows high. Pull the band or attachment toward the
face. Should feel this upper back.

Lat pulls 3 sets of 15

Pick an attachment of your chose. Keep a full range of motion through the pull
squeezing your back.

Flys 3 set of 10
Start with the arms fully extended with the hands in a neutral position with the
dumbells. On the downward motion, the arm will stay bent allowing the weight to be
loaded onto the chest muscles. You should feel the weight in the chest and not the
shoulder. Feel a stretch in the muscle and then reverse the motion back to the
starting position.
Main movement

The lift

Straight bar with Mini bands (9 sets of 3 reps) using 50% of your 1 rep max bench
press with the mini bands for your accommodating resistance. Rest should be no
longer than 1 minute. Use three different grips thought out the sets.

Notes:
The movement itself is just a regular bench press. So all the regular set up needs to
be applied. So a tight upper back pulling your shoulder blades back and down and
planting your feet in such a way to maximize stability and leg drive and a death grip
on the bar. The band will force you down a bit faster. So stay tight. When touching
your chest try your best to push in a straight line. Driving through your feet into your
upper back and gripping the bar hard should help you do so.

Accessories

1. Bench press for 2 sets of 20 reps

2. Dumbbell decline extensions 3 sets of 12

Once you’re on the bench keep the arms straight out and the dumbbells in a neutral
position. You will break at the elbow and bring the weight by the side of your head.
Keeping your elbows up let the weight roll back slightly and then reverse the motion.
This is just a triceps extensions done on a decline of your choosing.

3. Barbell rows 4 sets of 12

Using an overhand grip and a straight barbell. Standing keep soft knees and bend at
the hips. Keeping your midsection tight row the barbell to the belly.

4. Single arm kettlebell or dumbbell press 3 sets of 10

This can be done standing or seated. Start the movement at the shoulder and press
until lockout.

5. Incline Dumbbell Flys 3 sets of 12

Start with the arms fully extended with the hands in a neutral position with the
dumbbells. On the downward motion, the arm will stay bent allowing the weight to be
loaded onto the chest muscles. You should feel the weight in the chest and not the
shoulder. Feel a stretch in the muscle and then reverse the motion back to the
starting position.

6. Hammer curls 3 sets of 10

This is a bicep curl but using a neutral grip.

Week 3 day 1 Max Effort lower

The Warm-up
Execute the following:

Forward walking sled drags 2 sets of 60-yard trips (Strap attached to a belt)
Backward walking sled drags 2 sets 60-yard trips (Strap attached to a belt)

When walking forward the strides should be like you are marching. The heel should
strike the ground first not the toes and not overly leaning forward into the weight. You
should feel this in your glutes and hamstrings.

Also when walking backward you should be in an athlete position. Almost like a
cornerback in football.

Main movement

The lift
Cambered bar box squat to a low box. Using a close stance. No wider than shoulder
width.

If you know your max then you should only do 3 lifts above 90% and the third one
should be a new PR. Don’t get greedy and fail. If you are unsure leave it where it
stands and get a new record next time.

Accessories

1. 4-inch box or mat and deadlift for 5 sets of 5 reps.

Stand on a 4-inch box and perform a deadlift. Be it conventional or sumo. You have
to pull yourself into position much harder. You will be out of position but it will
improve throughout the sets.

2. Inverse leg curl for 5 sets of 8 reps. If you do not have access to an inverse leg
curl use a glute raise 5 sets and add resistance if possible.

3. Reverse hypers 3 set of 15 with the strap and

Reverse hypers 2 sets of 15 with the roller attachment
This should be a controlled movement. Get the weight moving. You should keep
constant tension on the strap or roller attachment through to entire movement. When
lifting the weights up you arch your back and fire you your glutes and hamstrings
through the attachment. On the decent allow the weight to pull you though but you
need to have control of the weight at the same time. You should be able to reverse
the motion if done properly.

4. straight legged sit-ups (5 sets of 8 reps) Add weight when possible.

You can use a glute ham raise to perform this or have your training partner hold your
legs. Your legs will be straight and the movement is a basic sit up with your legs
straight. A slight bend is fine and will happen in the movement. If you decide to add
weight hold the weight at your chest and perform the lift.

Week 3 day 2 Max Effort upper

The Warm-up

Sled drags 2sets 60 yards

Weight should be moderate for sled drags when warming up.

Face pulls (3 sets of 10)

Keep your palms down and elbows high. Pull the band or attachment toward the
face. Should feel this upper back.

lat pulls (3 sets of 15)

Grabbing the chosen attachment or band that’s overhead and pull it toward the body
touching it to the upper chest. You should feel should feel your shoulder blades
pulling back and down and your mid back and as well as your lats should be
contracting. Then back to the starting positioning.

Note
No half reps. Get the muscles full of blood ready to do some work.

Main movement
The lift

Incline bench with a straight bar for a 1 rep max.

Notes:
The movement itself is just a regular bench press just at an incline. So all the regular
set up needs to be applied. So a tight upper back pulling your shoulder blades back
and down and planting your feet in such a way to maximize stability and leg drive
and a death grip on the bar. The band will force you down a bit faster. So stay tight.
When touching your chest try your best to push in a straight line. Driving through
your feet into your upper back and gripping the bar hard should help you do so.

Accessories

1. Dumbbell bench press 4 sets of 8

On a flat bench with dumbbells execute a bench press. So your checklist on how you
set should be followed just like your regular bench press.

2. Incline Williams press 4 sets of 8

Your elbows will be flared out with the dumbbell touching. The weight will start at the
chest keep the dumbbell touch and keeping the elbows flared extend the weight to
lockout and then bring back to the chest with the dumbbells touching and repeat the
movement.

3. Body weight pull ups 4 sets as many reps as possible

Pick a grip that best for you and do as many as you can without assistance. Use
bands to help with the movement and always keep a full range of motion.

4. Upright rows 4 sets of 10

Use some type of resistance be it weight, bands or cable machine. Start with hand
down by your waist holding your weight with an overhand grip. Pull the weight
straight up flaring your elbow out and pulling toward your neck.

Week 3 day 3 Dynamic Effort Lower

The Warm-up

Execute the following:

Forward walking sled drags 2 sets of 60-yard trips (Strap attached to a belt)
Backward walking sled drags 2 sets 60-yard trips (Strap attached to a belt)

When walking forward the strides should be like you are marching. The heel should
strike the ground first not the toes and not overly leaning forward into the weight. You
should feel this in your glutes and hamstrings.

Also when walking backward, you should be in an athlete position. Almost like a
cornerback in football. You’ll be stepping backward contracting the ground with the
toes touching the ground and then the heel of the foot. In a nice fluid motion.

Notes:
Weight should be moderate for sled drags when warming up. The objective of any
warm-up is to prepare the biological and nervous system for the upcoming task. It is
not the time to develop flexibility or mobility.

Main movement

The lift

Safety squat bar with Bands to a parallel box (10 set of 2 reps) using 60% bar
weight and 25% band tension. Rest between sets should be no longer than 90
seconds

Conventional Deadlifts off of the 2 pin and standing on a 2-inch mat with quad mini
bands for 12 sets of 1 rep. Rest time again should be no longer than 1 minute. You
should have this setup and ready to go straight into after squatting.

Note:
Make sure to warm up with the bar and the accommodating resistance before adding
bar weight.
This week will be hard. That’s just the way its. Stay mentally tough. Remember the
mission of the day is to improve your technique and be explosive. You have to have
controlled aggression on these days.

Accessories

1. Inverse leg curl for 5 sets of 8 reps.

If you do not have access to an inverse leg curl use a glute raise 5 sets and add
resistance if possible.

2. Reverse hypers 5 set of 15 with the strap

This should be a controlled movement. Get the weight moving. You should keep
constant tension on the strap or roller attachment through to entire movement. When
lifting the weights up you arch your back and fire you your glutes and hamstrings
through the attachment. On the decent allow the weight to pull you though but you
need to have control of the weight at the same time. You should be able to reverse
the motion if done properly.

3. Side bend using weights 4 set of 15 reps

Using a weight of some sort. Keep the weight in one hand and place the opposite
hand behind your head. With soft knees and bracing your core bend to the weighted
side until you get a bit of a stretch and then reverse the motion by contracting your
obliques. Then repeat.

Week 3 day 4 Dynamic Upper

The Warm-up

Execute the following:

Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.

Face pulls 3 sets of 10

Keep your palms down and elbows high. Pull the band or attachment toward the
face. Should feel this upper back.

Lat pulls 3 sets of 15

Pick an attachment of your chose. Keep a full range of motion through the pull
squeezing your back.

Band tricep pushdown 3 sets of 10

Hand holding the bands in a neutral grip and pushing down until lockout and repeat.
Should feel it in the triceps

Main movement

The lift:
Straight bar with Mini bands (9 sets of 3) rep using 50% of your 1 rep max bench
press with the mini bands for your accommodating resistance. Rest should be no
longer than 1 minute. Use three different grips thought out the sets.

Note:
Remember to move the weight with some authority. The form must be kept intact but
you have to use some aggression in the movement.
Accessories

1. bench press for 2 sets of 20 reps

2. jm press 3 sets of 12 reps

using the bench press and a straight barbell. Set up like you going to bench. Once
the bar is in postilion you will break at the elbows. Keeping your elbows tight the
barbell should head towards chin. Let your elbows rollback at the end and reverse
the motion and roll out of the bottom extend to lockout.

3. barbell rows 4 sets of 12 reps

Using an overhand grip and a straight barbell. Standing keep soft knees and bend at
the hips. Keeping your midsection tight row the barbell to the belly.

4. Dumbbell fly’s 3 sets of 12 reps

Start with the arms fully extended with the hands in a neutral position with the
dumbbells. On the downward motion the arm will stay bent allowing the weight to be
loaded onto the chest muscles. You should feel the weight in the chest and not the
shoulder. Feel a stretch in the muscle and then reverse the motion back to the
starting position.

5. Single arm kettlebell or dumbbell press 3 sets of 10

This can be done standing or seated. Start the movement at the shoulder and press
until lockout.

6. Hammer curls 3 sets of 10 reps

This is a bicep curl but using a neutral grip.

Week 4 day 1 Max effort lower

The Warm Up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backward walking sled drags 2 sets 60 yard trips (Strap attached to a belt)
When walking forward the strides should be like you are marching. Heel should
strike the ground first - not the toes - and not overly leaning forward into the weight.
You should feel this in your glutes and hamstrings.

Main Movement
The lift
Good morning with the giant cambered bar for a 1 rep max.
With a barbell on your back and a close or wide stance, soft knees, break at the hips
like a stiff leg deadlift. On the descent of the movement, the chest should be close to
vertical to the floor at the bottom of the lift. Then arch hard into the bar while pushing
the hips through finishing the lift.
Note: When working up to your max lift: only make 50 lb. jumps in weight. This will
help add to the overall volume of the workout.

Accessories
1. Safety squat bar close stance to a low box (5 sets of 5 reps)
2. Standing leg curls (5 sets of 12 reps)
3. Reverse hypers (5 set of 15 with the strap)
This should be a controlled movement. Get the weight moving. You should keep
constant tension on the strap/roller attachment through to entire movement. When
lifting the weights up, arch your back and fire your glutes and hamstrings through the
attachment. On the descent, allow the weight to pull you through but you need to
have control of the weight at the same time. You should be able to reverse the
motion if done properly.
4. Side bend using weights (4 set of 15 reps)
Keep the weight in one hand and place the opposite hand behind your head. With
soft knees and bracing your core, bend to the weighted side until you get a bit of a
stretch and then reverse the motion by contracting your obliques. Then repeat.

Week 4 Day 2 Max Effort upper

The Warm Up
Sled drag (2 sets of 60 yard trips) holding straps in hands at chest level. Long
strides, striking the ground with heel first.
Band pull aparts - 3 sets of 10
Palms down gripping the band in your hands. When pulling the band apart, keep it at
chest level. You should feel this in the upper back and rear delts.
Lat pull downs - 3 sets of 10
Pick an attachment. Keep full range of motion through the pull, squeezing your back
and lats.
Main Movement
The lift
Straight bar bench with chains for 1 rep max
Note:
Chains need to be barely touching the ground when set up properly. The chains load
much different than bands. Start with the desired chain weight and the proceed to
add bar weight.

Accessories
1. Kettlebell tricep extension (4 sets of 8 reps)
Start with arms fully extended. Break at the elbows, bringing the weight toward the
side of the face. At the bottom of the lift, let the elbows roll back close to the head.
Then reverse the motion to the original position.
2. Chest supported rows (4 sets of 10 reps)
Use a machine or adjustable bench with dumbell or barbell. Your chest will be
support by the machine or bench. Pull the weight just like a row. This should be felt
in the mid back.
3. Dumbbell incline flys (3 sets of 10 reps)
Start with arms fully extended with hands in a neutral position with the dumbbells. On
the downward motion, the arm will stay bent allowing the weight to be loaded onto
the chest muscles. You should feel the weight in the chest and not the shoulder. Feel
a stretch in the chest muscle and then reverse the motion back to the starting
position.
4. Front plate raise (3 sets of 10 reps)
Using a weight plate, grab it like a steering wheel for a car. Keeping an athletic
stance, raise the plate to eye level and then control it down to about waist height and
repeat.
Note:
Keep track of the weight used for all accessories.

Week 4 Day 3 Dynamic Lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backward walking sled drags 2 sets 60 yard trips (Strap attached to a belt)
When walking forward, the strides should be like you are marching. Heel should
strike the ground first - not the toes - and not overly leaning forward into the weight.
You should feel this in your glutes and hamstrings.
When walking backward you should be in an athletic position. You’ll be stepping
backward with the toes touching the ground and then heel in a fluid motion.
Note:
Weight should be moderate for sled drags when warming up. The objective of any
warm up is to prepare the biological and nervous system for the upcoming task. It is
not the time to develop flexibility or mobility.

Main Movement
Bow bar with bands to a parallel box (12 set of 2 reps) using 50% bar weight and
25% band tension with safety squat bar to a parallel box. Rest between sets should
be no longer than 90 seconds.
Conventional deadlifts off the floor with quaded mini bands for 7 sets of 3 reps. Rest
time should be no longer than 1 minute . You should have this set up and ready
immediately after squatting.
Note
Remember to reinforce good technique and use controlled aggression on these
days.

Accessories
1. 45 degree back raise (4 sets of 15 reps)
2. Set the the machine you can get full range of motion. When performing the
movement
make sure brace thought the movement and do not hyperextend at top of the
movement. Add weight when possible. like holding dumbbell, kettlebells, or putting a
barbell on your back.
3. Inverse leg curl* (5 sets of 8 reps)
When executing the movement you need to brace your core and push your hip
through on the descent. When your legs are fully extended you dig your toes into the
plate and perform a leg curl and arch at the same time to complete the lift.
4. Reverse hyper (2 sets of 15 reps with the strap)
Reverse hyper (2 sets of 15 reps with the roller attachment)
This should be a controlled movement. Get the weight moving. You should keep
constant tension on the strap or roller attachment threw to entire movement. When
lifting the weights up you arch your back and fire you your glutes and hamstrings
threw the attachment. On the decent allow the weight to pull you threw but you need
to have control of the weight at the same time. You should be able to reverse the
motion if done properly.
5. Straight legged sit ups (5 sets of 10 reps - increase weight when possible)
You can use a glute ham raise to perform this or have your training partner hold your
legs. The movement is a basic sit up with your legs straight. A slight bend is fine and
will happen in the movement. If you decide to add weight, hold the weight at your
chest and perform the lift.
*If you don’t have an inverse curl you can use a glute ham raise instead

Week 4 Day 4 Dynamic upper

The Warm up
Sled drag (2 sets of 60 yard trips) holding straps in hands at chest level. Long strides
striking the ground with heel first.
Band pull aparts (3 sets of 10)
Palms down gripping the band in your hands. When pulling the band apart, keep it at
chest level. You should be feeling this in the upper back and rear delts.
Lat pull downs (3 sets of 10)
Pick an attachment. Keep full range of motion through the pull squeezing your back
and lats.

Main Movement
The lift
Bow bar with chains (9 sets of 3 reps) using 50% of your 1 rep max bench press with
chains for your accommodating resistance. Rest should be no longer than 1 minute.
Use three different grips thought out the sets.
Note
Chains load quite a different than bands. When warming up, do some sets with
chains only.

Accessories
1. Overhead pin press (3 sets of 10)
Start the movement from a dead stop from the pins. Press the weight overhead until
lockout. Then bring the weight back to pins. Bring weight back to a dead stop and
repeat.
2. Dumbbell decline extensions (4 sets of 8)
Once you’re on the bench, keep the arms straight out and the dumbbells in a neutral
position. You will break at the elbow and bring the weight by the side of your head.
Keeping your elbows up, let the weight roll back slightly and then reverse the motion.
This is just a tricep extension done on a decline.
3. Bodyweight pull ups (4 sets, as many reps as possible)
Pick a grip that’s best for you and do as many as you can without assistance. Use
bands to help with the movement and always keep full range of motion.
4. Chest supported rows (4 sets of 10)
Using a machine or adjustable bench with dumbell or barbell. Your chest will be
supported by the machine or bench. Pull the weight just like a row. This should be
felt in the mid back.
5. Face pulls (4 sets of 10)
Keep your palms down and elbows high. Pull the band or attachment toward the
face. You should feel this in the upper back.
6. Hammer curls (4 sets of 10)
This is a bicep curl but using a neutral grip.
Week 5 day 1 Max Effort lower

The Warm up

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement

Deadlift off of 4 inch blocks for a 1 rep max.

Accessories

Romanian deadlift (RDL) (5 sets of 5 reps)

Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (2 sets of 15 reps with the strap)
Reverse hyper (2 sets of 15 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 5 Day 2 Max Effort upper

The Warm up
Sled drags 2 sets 60 yards
Face pulls (3 sets of 10)
lat pulls (3 sets of 15)

Main movement
Floor press with chain and straight bar for 1 rep max.

Accessories
Chest supported rows (4 sets 10 reps)
kettlebell tricep extension (4 sets of 8 reps)
Flat bench Dumbbell flys (3 sets 10 reps)
Front plate raise (3 sets of 10 reps)

Week 5 Day 3 Dynamic lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

MAIN MOVEMENT
Bow bar with Bands to a parallel box (12 set of 2 reps) using 55% bar weight and
25% band tension to a parallel box. Rest between sets should be no longer than 90
seconds.

Conventional Deadlifts off the floor with quaded mini bands for 7 sets of 3 rep. Rest
time again should be no longer than 1 minute . You should have this set up and
ready to go straight into after squatting.

Accessories
Standing leg curls (4 set of 15)
Reverse hyper (2 sets of 15)with roller attachment
Reverse hyper (2 sets of 15) with strap
Hanging abs (3 set of as many reps as possible).
Side bend using weights (4 set of 15 reps)

Week 5 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls 3 sets of 10
Lat pulls 3 sets of 15
Band tricep pushdowns 3 sets of 10

Main movement
Floor press with straight bar and chains (9 sets of 3 reps) using 45% of your 1 rep
max bench press. Rest should be no longer than 1 minute. Use three different grips
thought out the sets.

Accessories
Floor press for (2 sets of 20 reps)
Barbell decline extensions (3 sets of 12)
Dumbbell rows (4 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 8)
Dumbbell flys (3 sets of 8)
Hammer curls (3 sets of 10)

Week 6 Day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Safety squat bar with large amount of chains for a 1 rep max

Accessories
Romanian deadlift (RDL) (4 sets of 8 reps)
45 degree back raise (4 sets of 15 reps)
Standing leg curls (4 set of 15)
Reverse hyper (3 sets of 20) with strap
Hanging abs (3 set of as many reps as possible).
Side bend using weights (4 set of 15 reps)
Week 6 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards
Chest supported rows (3 sets 10 reps)
Face pulls (3 sets of 10)

Main movement
Close grip bench with straight bar to a 2 board

Accessories
Close grip 3 board bench press (4 sets of 6 reps)
Dumbbell decline extensions (4 sets of 8 reps)
Chest supported rows (4 sets of 10)
lateral raises (4 sets of 10 reps)
Hammer curls (4 sets of 10)

Week 6 Day 3 Dynamic lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 1 sets 60 yard trips (Strap attached to a belt)

MAIN MOVEMENT
Bow bar with Bands to a parallel box (10 set of 2 reps) using 60% bar weight and
25% band tension to a parallel box. Rest between sets should be no longer than 90
seconds.

Conventional Deadlifts off the floor with quaded mini bands for 6 sets of 3 rep. Rest
time again should be no longer than 1 minute . You should have this set up and
ready to go straight into after squatting.

Accessories
Reverse hypers (5 set of 20) with the strap
Side bend using weights (4 set of 15 reps)
Straight legged sit ups ( 5 sets of 15 reps) ( increase weight when possible)

Week 6 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls 2 sets of 20
Lat pulls 2 sets of 20
Band tricep pushdowns 2 sets of 20
Main movement
Bow bar with bands 9 sets of 3 reps) using 50% of your 1 rep max bench press.
Rest should be no longer than 1 minute. Use three different grips thought out the
sets.

Accessories
Dumbbell floor press for (2 sets of 20 reps)
Barbell decline extensions (3 sets of 12)
Dumbbell rows (4 sets of 12)
Single arm kettlebell or dumbbell press (3 sets of 10)
Dumbbell flys (3 sets of 12)
Hammer curls (3 sets of 10)

Week 7 Day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Pin pull off on pin hole 2 with bands for a 1 rep max.

This is just a deadlift off a pin. The bands will make it hard to lockout the lift.

Accessories
Belt squats (5 sets of 5 reps)
Barbell rows (4 set of 8 reps)
Reverse hyper (4 sets of 20) with strap
Straight legged sit ups ( 5 sets of 15 reps) ( increase weight when possible)

Week 7 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards
Chest supported rows (3 sets 10 reps)
Face pulls (3 sets of 10)

Main movement
Straight bar bench press to a 1 board with chains. For a 1 rep max. Use your
strongest grip for this lift.

Accessories
Close grip bench to a 2 board (4 sets of 6 reps)
Barbell decline extensions (4 sets of 8)
Dumbbell rows (4 sets of 12)
Lateral raises (4 sets of 10 reps)
Bicep curls (3 sets of 12)
Week 7 Day 3 Dynamic lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 1 sets 60 yard trips (Strap attached to a belt)

Main movement
Cambered bar with bands. 50% of your 1 rep max for (5 sets of 5 reps.) Rest time
should be no longer than 90 seconds.

Conventional Deadlifts off the floor with quaded monster bands for 18 sets of 1 rep.
Rest time again should be no longer than 1 minute . You should have this set up and
ready to go straight into after

Accessories
45 degree back raise with weight (4 sets of 15 reps)
Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (3 sets of 20 reps with the strap)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 7 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls 2 sets of 20
Lat pulls 2 sets of 20

Main movement
Straight bar bench with bands 9 sets of 3 reps) using 50% of your 1 rep max bench
press. Rest should be no longer than 1 minute. Use three different grips thought out
the sets.

Accessories
Decline barbell bench press ( 2 sets of 20)
Barbell decline extensions (3 sets of 10)
Dumbbell rows (4 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 10)
Dumbbell flys (3 sets of 12)

Week 8 Day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)
Main movement
Giant Cambered bar good morning for a 5 rep max.

Accessories
Standing leg curls (4 sets of 10 reps)
Reverse hypers (4 set of 15) with the strap
Side bend using weights (4 set of 15 reps)

Week 8 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards
Chest supported rows (2 sets 10 reps)
Face pulls (2 sets of 10)

Main movement
Reverse band bench press with a straight bar for a 1 rep max.

Accessories
Close grip bench press (3 sets of 8 reps)
Tricep pushdowns (4 sets 8 reps)
Chest supported rows (4 sets 10 reps)
Dumbbell incline flys (3 sets 10 reps)
Front plate raise (3 sets of 10 reps)

Week 8 Day 3 Dynamic lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 1 sets 60 yard trips (Strap attached to a belt)

Main movement
Cambered bar with bands. 55% of your 1 rep max for (5 sets of 5 reps.) Rest time
should be no longer than 90 seconds.

Conventional Deadlifts off of pin 2 with quaded monster bands for 18 sets of 1 rep.
Rest time again should be no longer than 1 minute . You should have this set up and
ready to go straight into after

Accessories
GHR (Glute ham raise) (3 sets of 10 reps)
Standing leg curls (4 sets of 10 reps)
Reverse hypers (4 set of 20) with the strap
Hanging abs (3 set of as many reps as possible).

Week 8 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls 2 sets of 15
Lat pulls 2 sets of 15

Main movement
Floor press with straight bar and chains (9 sets of 3 reps) using 45% of your 1 rep
max bench press. Rest should be no longer than 1 minute. Use three different grips
thought out the sets.

Accessories
Floor press for (2 sets of 20 reps)
Dumbbell or Kettlebell decline extensions (3 sets of 12)
Dumbbell rows (3 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 10)
Dumbbell flys (3 sets of 10)
Hammer curls (3 sets of 10)

Week 9 Day 1 Max Effort lower

The Warm up
Execute the following:
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

When walking forward the strides should be like you are marching. Heel should
strike the ground first not the toes and not overly leaning forward into the weight. You
should feel this in your glutes and hamstrings.

Main movement
Sumo deadlift standing on 2 inch mat for a 1 rep max.

Accessories
Romanian deadlift (RDL) (3 sets of 10 reps)
Using a barbell, kettlebell, or dumbbell for the resistance. Starting at the top of the
movement keeping soft knees. Push the hips back keeping barbell close to the body
just like a deadlift. Lowering the barbell the back should be in the same position like
the deadlift. Once the hamstrings are loaded and a good stretch is felt reverse the
movement and repeat.

Barbell rows with reverse grip. (3 sets of 10 reps)

Using an athletic stance brace the torso and bend at the hips while holding the
barbell with a reverse grip. Pull the barbell to the midsection squeezing the back and
low lats.

Reverse hypers (2 set of 20) with strap

Reverse hypers (2 set of 20) with roller

Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)
You can use a glute ham raise to perform this or have your training partner hold your
legs. Your legs will be straight and the movement is a basic sit up with your legs
straight. If you decide to add weight hold the weight at your chest and perform the
lift.

Week 9 Day 2 Max Effort Upper

The Warm up
Execute the following:
Sled drags 2 sets 60 yards

Chest supported rows (2 sets 10 reps)

Using a machine, or an adjustable bench with dumbbells or a barbell.
Face pulls (2 sets of 10)
Keep your palms down and elbows high. Pull the band or attachment toward the
face.

Main movement
Straight bar with mini band and chains for a 1 rep max.
Note:
This can be a difficult lift so be sure to make small jumps.

Accessories
jm press (3 sets of 12 reps)
Lay on a flat bench using a straight barbell. Set up like you going to bench. Once the
bar is in postilion you will break at the elbows. Keeping your elbows tight the barbell
should travel towards your chin. Let your elbows roll back at the end and reverse the
motion and roll out of the bottom extend to lockout.

barbell rows (4 sets of 12 reps)

Dumbbell flyes (3 sets of 10 reps)

Single arm kettlebell or dumbbell press (3 sets of 10)

This can be done standing or seated.

Week 9 Day 3 Dynamic lower

The Warm up
Execute the following:
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 1 sets 60 yard trips (Strap attached to a belt)

Main movement
Cambered bar with bands. 60% of your 1 rep max for (5 sets of 5 reps.) Rest time
should be no longer than 90 seconds.

Conventional Deadlifts off of pin 2 with quaded monster bands for 12 sets of 1 rep.
Rest time should be no longer than 1 minute .
Accessories
Standing leg curls (4 set of 15)
Reverse hyper (2 sets of 15)with roller attachment
Reverse hyper (2 sets of 15) with strap
Hanging abs (3 set of as many reps as possible).
Side bend using weights (4 set of 15 reps)

Week 9 Day 4 Dynamic upper

The Warm up
Execute the following:
Sled drags 2 sets 60 yards.

Face pulls (2 sets of 15)

Lat pulls (2 sets of 15)

Pick an attachment of your choosing.

Main movement
Straight bar with monster bands for 9 sets of 3 reps using 50% of your 1 rep max
bench press. Rest should be no longer than 1 minute. Use three different grips.

Accessories
Bench press for (2 sets of 20 reps)

Dumbbell decline extensions (3 sets of 12)

Chest supported rows (4 sets 10 reps)

Dumbbell lateral raise (4 sets of 10)

Week 10 day 1 Max Effort lower body

The Warm up
Execute the following:
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Cambered bar with chains for a 1 rep max to a parallel box.

This lift has has to be very controlled. Once you start the descent to the box keep
your arch and spread the floor with your feet and sit back onto the box. Coming off of
the the box in a controlled aggressive manner is best with this set up. Arching hard
into the bar and spreading the floor at the same time are very important. Do not
swing off the the box. This will pitch the bar forward and will put the lifter into a good
morning and most likely a failed the lift.

Note:
Pick an amount of chain for the lift and start the warm up with that accommodating
resistance. Keep adding adding plate weight until you reach your one rep max. If you
know your one rep max remember to get 3 lifts over 90%.

Accessories
Romanian deadlift (RDL) (4 sets of 8 reps)

Barbell row (4 sets of 8 reps)

Reverse hyper (4 sets of 12 reps) with the strap

Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 10 Day 2 Max Effort Upper

The Warm up
Execute the following:
Sled drags 2 sets 60 yards

Chest supported rows (1 sets 15 reps)

Face pulls (1 sets of 15 reps)

Main movement
Incline close grip bench press for a 1 rep max.
Note:
Smart jumps with this movement. Get familiar with movement pattern with your warm
up sets. Get three lifts over 90%.

Accessories
Standing overhead barbell press (3 sets of 8 reps)
Standing in a power rack unrack the barbell at chin level and press the weight until
lockout and bring weight back to the starting position and repeat. Remember to keep
an athletic stance and keep leg drive to a minimum during this lift.

Dumbbell decline extensions (3 sets of 12 reps)

Chest supported rows (4 sets 10 reps)

Dumbbell lateral raise (4 sets of 10)

Week 10 day 3 Dynamic Effort lower

The Warm up
Execute the following:
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Safety squat bar with Bands to a parallel box (5 set of 5 reps) using 50% bar weight
and 25% band tension. Rest between sets should be no longer than 90 seconds.
Conventional Deadlifts off of pin 2 and standing on a 2 inch mat with quaded mini
bands for (8 sets of 3 reps). Rest time should be no longer than 90 seconds. You
should have this set up and ready to start immediately after squatting.

Note:
Make sure to warm up with the bar and the accommodating resistance before adding
bar weight.

Accessories
45 degree back raise with weight (3 sets of 12 reps)
Set the machine so that you can achieve a full range of motion. When performing the
movement make sure to brace throughout the movement and do not hyperextend at
top of the movement. Add weight when possible. examples: holding dumbbell,
kettlebells, or putting a barbell on your back.

Standing leg curl (4 sets of 10 reps)

Reverse hyper (3 sets of 15 reps) with strap

Reverse hyper (3 sets of 15 reps) with strap

Hanging abs (3 set of as many reps as possible).

Using abs straps or hanging from a pullup bar raise your legs straight without
swinging. If you are unable to do the movement with straight legs a bend at the knee
is a good starting point until strength is developed. To add additional difficulty add
weight by using ankle weights or holding kettlebells or dumbbell with the feet.

Week 10 Day 4 Dynamic upper

The Warm up
Execute the following:

Sled drags 2 sets 60 yards.

Face pulls (1 sets of 20)

Lat pulls (1 sets of 20)

Pick an attachment of your choosing.

Main movement
Floor press with chains for 9 sets of 3 reps using 50% of your 1 rep max bench
press. Rest should be no longer than 1 minute. Use three different grips.

Accessories
Floor Press with straight weight ( 2 sets of 20 reps)

JM press (3 sets of 10 reps)

Chest supported rows (3 sets 10 reps)

Face pulls (3 sets of 10 reps)

Standing Single arm kettlebell or dumbbell overhead press (3 sets of 10)

Week 11 day 1 Max Effort lower body

The Warm up
Execute the following:
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Conventional deadlift off pin 3 with monster bands for a 1 rep max
Note:
Small jumps to the one rep max. This band set will be very difficult at lockout and the
starting position of the deadlift will take away most of the leg drive.

Accessories
Low box squat with a close stance using the safety squat bar ( 4 sets of 6 reps)

45 degree back raise with weight (4 sets of 15 reps)

Inverse leg curl (5 sets of 8 reps)

Reverse hyper (2 sets of 15 reps with the strap)

Reverse hyper (2 sets of 15 reps with the roller attachment)

Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

***If you don’t have an inverse curl you can use a glute ham raise***

Week 11 Day 2 Max Effort Upper

The Warm up
Execute the following:
Sled drags 2 sets 60 yards

Chest supported rows (1 sets 15 reps)

Face pulls (1 sets of 15 reps)

Main movement
Straight bar close grip bench press with chains for a 1 rep max.

Accessories
Straight bar with chains to a 2 board using your strongest grip (4 sets of 5 reps)
Don't heave the weight off the board. It should be a controlled touch, sink, and press
off the board.

Dumbbell or Kettlebell decline extensions (4 sets of 10)

Chest supported rows (4 sets 8 reps)

Dumbbell incline flys (3 sets 10 reps)

Front plate raise (3 sets of 10 reps)

Week 11 day 3 Dynamic Effort lower

The Warm up
Execute the following:
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Safety squat bar with Bands to a parallel box (5 set of 5 reps) using 55% bar weight
and 25% band tension. Rest between sets should be no longer than 90 seconds.

Conventional Deadlifts off of pin 2 and standing on a 3 inch mat with quaded mini
bands for (8 sets of 3 reps). Rest time should be no longer than 90 seconds.

Accessories
GHR (Glute ham raise) (3 sets of 10 reps)

Standing leg curls (4 sets of 10 reps)

Hanging abs with weight or band (3 set of as many reps as possible).

Reverse hyper (2 sets of 15)with roller attachment

Reverse hyper (2 sets of 15) with strap

Week 11 Day 4 Dynamic upper

The Warm up
Execute the following:
Sled drags 2 sets 60 yards.

Face pulls (1 sets of 20)

Lat pulls (1 sets of 20)

Pick an attachment of your choosing.

Main movement
football bar with chains for 9 sets of 3 reps using 50% of your 1 rep max bench
press. Rest should be no longer than 1 minute. Use three different grips throughout
the sets.

Accessories
Decline barbell bench press ( 2 sets of 20)
Barbell decline extensions (3 sets of 10)

Dumbbell rows (4 sets of 10)

Standing Single arm kettlebell or dumbbell press (3 sets of 10)

Start the movement at the shoulder and press until lockout.

Week 12 day 1 Max Effort lower

The Warm up
Execute the following:
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Straight bar box squat with straight weight for a 1 rep max.

Accessories
Cambered bar good mornings. (5 sets of 5 reps.)

Standing leg curls (4 sets of 10 reps)

Reverse hypers (4 set of 20) with the strap

Hanging abs (3 set of as many reps as possible).

Week 12 Day 2 Max Effort Upper

The Warm up
Execute the following:
Sled drags 2 sets 60 yards

Chest supported rows (1 sets 15 reps)

Face pulls (1 sets of 15 reps)

Main movement
Floor press for a 1 rep max.

Accessories

Incline bench press for ( 4 sets of 6 reps)

kettlebell tricep extension (4 sets of 8 reps)

Chest supported rows (4 sets 8 reps)

Dumbbell incline flys (3 sets 10 reps)

Front plate raise (3 sets of 10 reps)

Note:
Keep track of the weight used for all accessories.

Week 12 day 3 Dynamic Effort lower

The Warm up
Execute the following:
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Safety squat bar with Bands to a parallel box (5 set of 5 reps) using 60% bar weight
and 25% band tension. Rest between sets should be no longer than 90 seconds.

Conventional Deadlifts off of pin 2 with quaded mini bands for (18 sets of 1 rep).
Rest time should be no longer than 60 seconds.

Accessories
GHR (Glute ham raise) (3 sets of 10 reps)

Standing leg curls (4 sets of 10 reps)

Reverse hypers (4 set of 20) with the strap

Hanging abs (3 set of as many reps as possible).

Week 12 Day 4 Dynamic upper

The Warm up
Execute the following:
Sled drags 2 sets 60 yards.

Face pulls (1 sets of 20)

Lat pulls (1 sets of 20)

Pick an attachment of your choosing.

Main movement
Straight bar with chains and mini band for 9 sets of 3 reps using 50% of your 1 rep
max bench press. Rest should be no longer than 1 minute. Use three different grips
throughout the sets.

Accessories

Dumbbell bench press (4 sets of 8 reps)

Incline tate press (4 sets of 8 reps)

Bodyweight pull ups (4 sets as many reps as possible)

Upright rows (4 sets of 10 reps)

Week 13 day 1 Max Effort lower

The Warm up
Execute the following:
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Low box squat with Safety squat bar with bands and using a close stance for a 1 rep
max.

Accessories
Cambered bar good mornings. (5 sets of 5 reps.)

Inverse leg curl* (5 sets of 8 reps)

Reverse hyper (2 sets of 15 reps with the strap)

Reverse hyper (2 sets of 15 reps with the roller attachment)

Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 13 day 1 Max Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement

The lift

Low box squat with Safety squat bar with bands and using a close stance for a 1 rep
max.

Accessories

Cambered bar good mornings. (5 sets of 5 reps.)

Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (2 sets of 15 reps with the strap)
Reverse hyper (2 sets of 15 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)
Week 13 Day 2 Max Effort Upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards

Weight should be moderate for sled drags when warming up.

Chest supported rows (1 sets 15 reps)

Face pulls (1 sets of 15 reps)

Main movement

The lift

Max effort bench against light bands for a 1 rep max. The bands will be set up the
same as bands to speed bench. Warm up with the bands and bar first before loading
plate weight to the bar.

Accessories

Seated overhead press off of pins (4 sets of 8 reps)

Dumbbell decline extensions (4 sets of 8)
Chest supported rows (4 sets of 10)
Face pulls (4 sets of 10)
Hammer curls (4 sets of 10)

Week 13 day 3 Dynamic Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
The lift:
Bow bar with Chains to a parallel box (5 set of 5 reps) using 50% bar weight. Rest
between sets should be no longer than 90 seconds.

Conventional Deadlifts off the floor and standing on a 2 inch mat with quaded mini
bands for (8 sets of 3 reps). Rest time again should be no longer than 90 seconds.
You should have this set up and ready to go straight into after squatting.
Accessories

45 degree back raise with weight (4 sets of 15 reps)

Inverse leg curl* (5 sets of 8 reps)
Band leg curls (4 sets of 12 reps)
Reverse hyper (3 sets of 20 reps with the strap)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 13 Day 4 Dynamic upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.

Face pulls (1 sets of 20)

Keep your palms down and elbows high. Pull the band or attachment toward the
face. Should feel this upper back.

Lat pulls (1 sets of 20)

Main movement

The lift

Straight bar with chains and mini band for 9 sets of 3 reps) using 50% of your 1 rep
max bench press. Rest should be no longer than 1 minute. Use three different grips
thought out the sets.

Accessories

bench press for (2 sets of 20 reps)

JM press (3 sets of 12 reps)

barbell rows (4 sets of 10 reps)
Dumbbell flyes (3 sets of 10 reps)
Single arm kettlebell or dumbbell press (3 sets of 10)
Hammer curls 3 sets of 10 reps
Week 14 day 1 Max Effort lower
The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement

The lift
Sumo deadlift off the floor for a 1 rep max.

Accessories

Belt squat with a close stance to a low box (3 sets of 8 reps)

GHR (Glute ham raise) (3 sets of 10 reps)

45 degree back raise with weight (3 sets of 10 reps)
Standing leg curls (4 sets of 10 reps)
Reverse hypers (2 set of 20 reps) with the strap (2 sets of 20 reps) with roller
Hanging abs (3 set of as many reps as possible).

Week 14 Day 2 Max Effort Upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards

Weight should be moderate for sled drags when warming up.
Using the sled strap handles

Chest press (2 sets of 15 reps)

Rows (2 sets of 20 reps)

Main movement

The lift

Seated overhead press off of pins for a 1 rep max.

Set the barbell up in a power rack at chin level.

Accessories

Kettlebell tricep extension (4 sets of 8 reps)

Chest supported rows (4 sets 10 reps)
Dumbbell incline flys (3 sets 10 reps)
Dumbbell lateral raise (4 sets of 10)
Dumbbell Shrugs (4 sets of 10 reps)

Week 14 day 3 Dynamic Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
The lift:
Bow bar with Chains to a parallel box (5 set of 5 reps) using 55% bar weight. Rest
between sets should be no longer than 90 seconds.

Conventional Deadlifts off the floor and standing on a 2 inch mat with quaded mini
bands for (8 sets of 3 reps). Rest time again should be no longer than 90 seconds.
You should have this set up and ready to go straight into after squatting.

Accessories

45 degree back raise with barbell using a snatch grip (4 sets of 10 reps)
Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (3 sets of 20 reps with the strap)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 14 Day 4 Dynamic upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.

Face pulls (1 sets of 20)

Lat pulls (1 sets of 20)
Main movement

The lift

Football bar mini bands for 9 sets of 3 reps) using 50% of your 1 rep max bench
press. Rest should be no longer than 1 minute. Use three different grips thought out
the sets.

Accessories

Incline barbell close grip bench press ( 2 sets of 20)

Barbell decline extensions (3 sets of 10)

Dumbbell rows (4 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 10)
Dumbbell flys (3 sets of 12)

Week 15 day 1 Max Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement

The lift

Cambered bar for 3 rep max.

Note:

Make 50 lbs jumps up to the 3 rep max.

Accessories
Inverse leg curl* (4 sets of 8 reps)
Reverse hyper (2 sets of 15 reps with the strap)
Reverse hyper (2 sets of 15 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 15 Day 2 Max Effort Upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards

Weight should be moderate for sled drags when warming up.

Using the sled strap handles perform these movements

Chest press (2 sets of 15 reps)

Rows (2 sets of 20 reps)

Main movement

The lift

Incline close grip bench press for a 1 rep max.

Accessories

Barbell decline extensions (3 sets of 12)

Dumbbell rows (4 sets of 12)
Single arm kettlebell or dumbbell press (3 sets of 10)
Dumbbell flys (3 sets of 12)
Dumbbell lateral raise (4 sets of 10)
Hammer curls (3 sets of 10)

Week 15 day 3 Dynamic Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
The lift:
Bow bar with Chains to a parallel box (5 set of 5 reps) using 60% bar weight. Rest
between sets should be no longer than 90 seconds.

Conventional Deadlifts off the floor and standing on a 2 inch mat with quaded mini
bands for (6 sets of 3 reps). Rest time again should be no longer than 90 seconds.
You should have this set up and ready to go straight into after squatting.

Accessories

Inverse leg curl* (5 sets of 8 reps)

Standing leg curls (3 sets of 12 reps)
Reverse hyper (3 sets of 20 reps with the strap)
Side bend using weights (4 set of 15 reps)

Week 15 Day 4 Dynamic upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.

Face pulls (1 sets of 20)

Lat pulls (1 sets of 20)

Main movement

The lift

Floor press with chains for 9 sets of 3 reps) using 50% of your 1 rep max bench
press. Rest should be no longer than 1 minute. Use three different grips thought out
the sets.

Accessories

Standing overhead barbell press (3 sets of 8 reps)

Chest supported rows (3 sets 12 reps)
kettlebell tricep extension (3 sets of 12 reps)
Flat bench Dumbbell flys (3 sets 12 reps)
Front plate raise (3 sets of 10 reps)

Week 16 day 1 Max Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement

The lift
Bow bar squat against heavy bands to a parallel box for a 1 rep max.

Accessories

Belt squat with a close stance to a low box (3 sets of 8 reps)

45 degree back raise with barbell using a snatch grip (4 sets of 10 reps)
Standing leg curls (5 sets of 12 reps)
Reverse hypers 4 set of 20 with the strap
Side bend using weights 3 set of 20 reps
Straight legged sit ups ( 4 sets of 10 reps) ( increase weight when possible)

Week 16 Day 2 Max Effort Upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards

Weight should be moderate for sled drags when warming up.

Chest supported rows (2 sets 20 reps)

Face pulls (2 sets of 20 reps)

Main movement
The lift

Flat bench with straight bar for a 1 rep max.

Accessories

Board press with 2 board with a close grip (4 sets of 4 reps)

Dumbbell decline extensions (3 sets of 12)
Chest supported rows (4 sets 10 reps)
Single arm kettlebell or dumbbell press (3 sets of 8)
Dumbbell lateral raise (4 sets of 10)
Hammer curls (3 sets of 10)
`

Week 16 day 3 Dynamic Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)
Note:
Weight should be moderate for sled drags when warming up.

Main movement
The lift:
Bow bar with Chains to a parallel box (10 set of 2 reps) using 50% bar weight. Rest
between sets should be no longer than 90 seconds.

Sumo Deadlifts standing on a 4 inch mat with straight weight (6 sets of 3 reps). Rest
time again should be no longer than 90 seconds. You should have this set up and
ready to go straight into after squatting.

Accessories

45 degree back raise with barbell using a snatch grip (4 sets of 10 reps)
Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (3 sets of 25 reps with the strap)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 16 Day 4 Dynamic upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.

Face pulls (1 sets of 20)

Lat pulls (1 sets of 20)

Main movement

The lift

Pin press with chains for 9 sets of 3 reps) using 45% of your 1 rep max bench press.
The pin should be 1 to 2 inches off the chest Rest should be no longer than 1
minute. Use three different grips thought out the sets.

Accessories

Incline dumbbell bench press ( 2 sets of 20)

Tricep push downs (4 sets 8 reps)
Chest supported rows (4 sets 10 reps)
Dumbbell incline flys (3 sets 10 reps)
Front plate raise (3 sets of 10 reps)

Week 17 day 1 Max Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement

Sumo deadlift standing on 2 inch matts with bands for a 1 rep max.

Accessories

Stiff legged deadlifts in the belt squat for (4 sets of 5 reps)

Chest supported rows (4 sets 8 reps)
Reverse hyper (3 sets of 25) with strap

Week 17 Day 2 Max Effort Upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards

Weight should be moderate for sled drags when warming up.

Chest supported rows (1 sets 20 reps)

Face pulls (1 sets of 20 reps)

Main movement

Close grip Incline bench for a 1 rep max.

Accessories

2 board press for (3 sets of 6 reps)

Dumbbell rows (4 sets of 8)
Standing Single arm kettlebell or dumbbell press (3 sets of 10)
Dumbbell flys (3 sets of 10)
Dumbbell lateral raise (3 sets of 8)
Hammer curls (3 sets of 10)
Side bend using weights 3 set of 20 reps

Week 17 day 3 Dynamic Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Bow bar with Chains to a parallel box (10 set of 2 reps) using 55% bar weight. Rest
between sets should be no longer than 90 seconds.

Sumo Deadlifts standing on a 2 inch mat with straight weight (6 sets of 3 reps). Rest
time again should be no longer than 90 seconds. You should have this set up and
ready to go straight into after squatting.

Note:
Make sure to warm up with the bar and the accommodating resistance before
adding bar weight.

Accessories
45 degree back raise with weight (4 sets of 15 reps)
Inverse leg curl* (5 sets of 8 reps)
Band leg curls (4 sets of 12 reps)
Reverse hyper (3 sets of 20 reps with the strap)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 17 Day 4 Dynamic upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.

Face pulls (1 sets of 20)

Lat pulls (1 sets of 20)
Main movement
Bench press with Football bar and bands for 9 sets of 3 reps) using 45% of your 1
rep max bench press. Rest should be no longer than 1 minute. If your bar allows you
to use different hand positions do so.

Accessories
Dumbbell bench press (2 sets of 20)
Tricep push downs (4 sets 8 reps)
Tate press (4 sets of 8)
Bodyweight pull ups (4 sets as many reps as possible)
Upright rows (4 sets of 10)
Dumbbell Curls (3 sets of 10)

Week 18 day 1 Max Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Close stance low box squat with safety squat bar for a 1 rep max.

Accessories
Good mornings with a giant cambered bar for (4 sets of 5 reps)
45 degree back raise with barbell using a snatch grip (4 sets of 10 reps)
Standing leg curls (5 sets of 12 reps)
Reverse hypers 4 set of 25 with the strap
Side bend using weights 3 set of 20 reps
Straight legged sit ups ( 4 sets of 10 reps) ( increase weight when possible

Week 18 Day 2 Max Effort Upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards

Weight should be moderate for sled drags when warming up.

Chest supported rows (1 sets 20 reps)

Face pulls (1 sets of 20 reps)

Main movement
Close grip bench to a 1 board with chains for a 1 rep max.

Accessories
2 board press (3 sets of 6 reps)
JM press (3 sets of 8 reps)
Barbell rows (3 sets of 10 reps)
Dumbbell flyes (3 sets of 10 reps)
Single arm kettlebell or dumbbell press (3 sets of 10)
Hammer curls 3 sets of 10 reps

Week 18 day 3 Dynamic Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Bow bar with Chains to a parallel box (8 set of 2 reps) using 60% bar weight. Rest
between sets should be no longer than 90 seconds.

Sumo Deadlifts off the floor with straight weight (6 sets of 3 reps). Rest time again
should be no longer than 90 seconds.

Accessories
GHR (Glute ham raise) (3 sets of 10 reps)
Standing leg curls (4 sets of 10 reps)
Reverse hypers (4 set of 20) with the strap
Hanging abs (3 set of as many reps as possible).

Week 18 Day 4 Dynamic upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
Bench press with straight bar and bands for 9 sets of 3 reps) using 45% of your 1
rep max bench press. Rest should be no longer than 1 minute. If your bar allows you
to use different hand positions do so

Accessories
Floor press for (2 sets of 20 reps)
Dumbbell rows (3 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 10)
Dumbbell flys (3 sets of 10)
Hammer curls (3 sets of 10)

Week 19 day 1 Max Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Good mornings for a 3 rep max with safety squat bar.

Accessories
Barbell rows (4 set of 8 reps)
Belt squat to a low box for (4 sets of 5 reps)
Inverse leg curl for (5 sets of 8 reps).
Reverse hypers 5 set of 20 with the strap
Side bend using weights 4 set of 15 reps

Week 19 Day 2 Max Effort Upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards

Weight should be moderate for sled drags when warming up.
Chest supported rows (1 sets 20 reps)
Face pulls (1 sets of 20 reps)

Main movement
Bow bar bench press with heavy bands for a 1 rep max.

Accessories
Overhead pin press (3 sets of 8)
Dumbbell decline extensions (4 sets of 8)
Bodyweight pull ups 4 sets as many reps as possible
Chest supported rows (4 sets of 10)
Face pulls (4 sets of 10)
Hammer curls (4 sets of 10)

Week 19 day 3 Dynamic Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Note:
Weight should be moderate for sled drags when warming up.

Main movement
Safety squat bar with chains to a parallel box (12 set of 2 reps) using 50% bar
weight. Rest between sets should be no longer than 90 seconds.

Conventional Deadlifts standing 4 inch matt against monster bands (7 sets of 3

reps). Rest time again should be no longer than 90 seconds.

Accessories
45 degree back raise with barbell using a snatch grip (4 sets of 10 reps)
Standing leg curls (4 set of 15)
Reverse hyper (3 sets of 20)with roller attachment
Reverse hyper (2 sets of 20) with strap
Hanging abs (3 set of as many reps as possible).

Week 19 Day 4 Dynamic upper

The Warm up
Execute the following:

Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.

Face pulls (1 sets of 20)

Lat pulls (1 sets of 20)

Main movement
Bench press with straight bar and chains for 9 sets of 3 reps) using 50% of your 1
rep max bench press. Rest should be no longer than 1 minute.

Accessories
Floor press for (2 sets of 20 reps)
Barbell decline extensions (3 sets of 12)
Dumbbell rows (4 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 8)
Dumbbell flys (3 sets of 8)
Hammer curls (3 sets of 10)

Week 20 day 1 Max Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Conventional Rack pull off pin 2 with straight weight for a 1 rep max.

Accessories
Safety squat bar close stance to a low box for (5 sets of 5 reps)
Standing leg curls (5 sets of 12 reps)
45 degree back raise with a barbell using a snatch grip (4 sets of 10 reps)
Reverse hypers 5 set of 15 with the strap

Week 20 Day 2 Max Effort Upper

The Warm up
Execute the following:

Sled drags 2 sets 60 yards

Weight should be moderate for sled drags when warming up.

Chest supported rows (1 sets 20 reps)

Face pulls (1 sets of 20 reps)

Main movement
Reverse light band bench press for a 1 rep max.

Accessories
Close grip 2 board bench press for (4 sets for 6 reps)
JM press (3 sets of 12 reps)
Barbell rows (4 sets of 10 reps)
Dumbbell flyes (3 sets of 10 reps)
Single arm kettlebell or dumbbell press (3 sets of 10)
Hammer curls 3 sets of 10 reps

Week 20 day 3 Dynamic Effort lower

The Warm up

Execute the following:

Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Note:
Weight should be moderate for sled drags when warming up.

Main movement
Safety squat bar with chains to a parallel box (12 set of 2 reps) using 55% bar
weight. Rest between sets should be no longer than 90 seconds.

Conventional Deadlifts standing 2 inch matt against mini bands (7 sets of 3 reps).
Rest time again should be no longer than 90 seconds.

Accessories
Romanian deadlift (RDL) (5 sets of 5 reps)
Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (2 sets of 15 reps with the strap)
Reverse hyper (2 sets of 15 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)
Week 20 Day 4 Dynamic upper

The Warm up

Execute the following:

Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.

Face pulls (1 sets of 20)

Lat pulls (1 sets of 20)

Main movement
Bench press with straight bar and chains and a choked band for 9 sets of 3 reps)
using 50% of your 1 rep max bench press. Rest should be no longer than 1 minute.

Accessories
Bench press for (2 sets of 20 reps)
Dumbbell decline extensions (3 sets of 12)
Chest supported rows (4 sets 10 reps)
Dumbbell lateral raise (4 sets of 10)
Hammer curls (3 sets of 10)

Week 21 day 1 Max Effort lower

The Warm up
Forward walking sled drags 10 sets of 60-yard trips (Strap attached to a belt)

Main movement
1 rep max Cambered Bar Box Squat to a parallel box

Accessories
Cambered bar good mornings. (5 sets of 5 reps.)
Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (5 sets of 15 reps with the strap)
Straight legged sit ups (5 sets of 10 reps) ( increase weight when possible)

Week 21 day 2 Max Effort upper

The Warm up
Sled drags 2 sets 60 yards
Chest supported rows (1 sets 15 reps)

Main movement
Straight bar close grip bench press with chains for a 1 rep max.
Accessories
Straight bar with chains to a 1 board using your strongest grip (4 sets of 5 reps)
Dumbbell or Kettlebell decline extensions (4 sets of 10)
Chest supported rows (4 sets 8 reps)
Dumbbell incline flys (3 sets 10 reps)
Front plate raise (3 sets of 10 reps)

Week 21 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Safety squat bar with chains to a parallel box (10 set of 2 reps) using 60% bar
weight. Rest between sets should be no longer than 90 seconds.

Conventional Deadlifts off the floor against mini bands (12 sets of 1 reps). Rest time
again should be no longer than 90 seconds.

Accessories
GHR (Glute ham raise) (3 sets of 10 reps)
Standing leg curls (4 set of 15)
Reverse hyper (4 sets of 15) with roller attachment
Hanging abs (3 set of as many reps as possible)
Side bend using weights (4 set of 15 reps)

Week 21 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
Football bar with chains for (9 sets of 3 reps) using 45% of your 1 rep max bench
press. Rest should be no longer than 1 minute.

Accessories
Illegal grip bench press ( 2 sets of 20)
Use a very wide grip for this lift.
Barbell decline extensions (3 sets of 10)
Dumbbell rows (4 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 10)
Dumbbell flys (3 sets of 12)
Week 22 day 1 Max Effort lower
The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Good morning using the safety squat bar for a 1 rep max.

Accessories
Snatch grip Romanian deadlift (RDL) (3 sets of 10 reps)
Barbell rows with reverse grip. (3 sets of 10 reps)
Reverse hypers (4 set of 20) with strap
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 22 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards
Weight should be moderate for sled drags when warming up.
Chest supported rows (1 sets 20 reps)
Face pulls (1 sets of 20 reps)

Main movement
Close grip pin press for a 1 rep max.

Accessories
JM press (3 sets of 10 reps)
Tricep push downs ( 3 sets of 12 reps)
Face pulls ( 3 sets of 12 reps)
Barbell rows (4 sets of 10 reps)
Dumbbell flyes (3 sets of 10 reps)
Single arm overhead kettlebell press (3 sets of 10)

Week 22 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Straight bar with chains to a parallel box (12 set of 2 reps) using 50% bar weight.
Rest between sets should be no longer than 90 seconds.

Sumo Deadlifts standing on a 3 inch matt against monster bands ( 8 sets of 2reps).
Rest time again should be no longer than 90 seconds.

Accessories
Bodyweight pull ups 4 sets as many reps as possible
GHR (Glute ham raise) (3 sets of 10 reps)
Standing leg curls (4 sets of 10 reps)
Reverse hypers (4 set of 20) with the strap
Hanging abs (3 set of as many reps as possible).

Week 22 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
Straight bar with chains for (9 sets of 3 reps) using 45% of your 1 rep max bench
press. Rest should be no longer than 1 minute.

Accessories
Dumbbell bench press ( 3 sets of 10 reps)
Dumbbell decline extensions (4 sets of 8 reps)
Chest supported rows (4 sets of 10 reps)
Face pulls (4 sets of 10 reps)
Dumbbell lateral raise ( 4 sets of 10 reps)
Hammer curls (4 sets of 10 reps)

Week 23 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Straight bar free squat with straight weight.

Accessories
Barbell Snatch grip 45 degree back raise with weight (3 sets of 12 reps)
Chest supported rows (4 sets 10 reps)
Standing leg curl (4 sets of 10 reps)
Reverse hyper (3 sets of 15 reps) with strap
Hanging abs (3 set of as many reps as possible).

Week 23 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards
Chest supported rows (1 sets 20 reps)
Face pulls (1 sets of 20 reps)

Main movement
Straight bar with a large amount of chain weight to a 2 board for a 1 rep max.

Accessories
2 board bench press for (4 sets of 5 reps)
JM press (3 sets of 10 reps)
Barbell rows (4 set of 8 reps)
Face pulls ( 3 sets of 12 reps)

Week 23 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Straight bar with chains to a parallel box (12 set of 2 reps) using 55% bar weight.
Rest between sets should be no longer than 90 seconds.

Sumo Deadlifts standing on a 2 inch matt against monster bands ( 8 sets of 2 reps).
Rest time again should be no longer than 90 seconds.

Accessories
45 degree back raise with weight (4 sets of 15 reps)
Inverse leg curl (5 sets of 8 reps)
Reverse hyper (3 sets of 20 reps with the strap)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 23 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
bow bar with monster bands for (9 sets of 3 reps) using 45% of your 1 rep max
bench press. Rest should be no longer than 1 minute.

Accessories
Dumbbell floor press (3 sets of 10 reps)
Dumbbell decline extensions (4 sets of 8)
Bodyweight pull ups 4 sets as many reps as possible
Chest supported rows (4 sets of 10)
Face pulls (4 sets of 10)
Hammer curls (4 sets of 10)

Week 24 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)
Main movement
Deadlift off 4 inch blocks. Use your strongest stance.

Accessories
Belt squat to a low box using a close stance for (4 sets of 5 reps)
Barbell rows (4 set of 8 reps)
Inverse leg curl for (5 sets of 8 reps).
Reverse hypers (5 set of 20) with the strap
Side bend using weights (4 set of 15 reps)

Week 24 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards
Weight should be moderate for sled drags when warming up.
Chest supported rows (1 sets 20 reps)
Face pulls (1 sets of 20 reps)

Main movement
Football bar with large amount of chains for a 1 rep max

Accessories
Football bar floor press with chains for ( 3 sets of 6)
Barbell decline extensions (4 sets of 8)
Lat pull downs with reverse grip ( 4 sets of 10 reps)
Chest supported rows (4 sets of 10)
Face pulls (4 sets of 10)
Hammer curls (4 sets of 10)

Week 24 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (holding straps at chest level)
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Straight bar with chains to a parallel box (10 set of 2 reps) using 60% bar weight.
Rest between sets should be no longer than 90 seconds.

Sumo Deadlifts off the floor against monster bands ( 8 sets of 2 reps). Rest time
again should be no longer than 90 seconds.

Accessories
GHR (4 sets of 8 reps)
Add weight when possible
Stand leg curls ( 4 sets of 10 reps)
Chest supported rows ( 4 sets of 10 reps)
Shrugs ( 4 sets of 10 reps)
Hanging Abs ( 3 sets to failure)
Add resistance when possible
Week 24 Day 4 Dynamic upper
The Warm up
Sled drags 2 sets 60 yards
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
Straight bar and straight weight (6 sets of 6 reps) using 65% of your one rep max.
Also use 3 different grips through these sets. Start the workout with the weakest grip
first and end with the strongest grip position.

Accessories
Lat pulldowns on cable machine using a reverse grip ( 3 sets of 10 reps)
One arm dumbbell rows ( 3 sets of 10 reps)
Dumbbell upright rows ( 3 sets of 10 reps)
Kettlebell tricep extension (4 sets of 8 reps) supersetted with light band or cable
pushdowns for the same sets and reps.
Lateral dumbbell raises for ( 3 sets of 12 reps)

Week 25 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap attached to a belt)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Giant camber bar box squat with band and chains for a 1 rep max

Accessories
Belt squat holds with large amount of bands for ( 4 one min rounds)
With you squatting stance press the weight up and hold for one minute.
Straight legged deadlifts with a straight bar and using a snatch grip for (4 sets of 8
reps)
Standing leg curls for ( 4 sets of 10 reps)
Reverse hypers (3 set of 20) with the strap and (2 sets of 20) with the rollers
Standing Abs on cable machine for ( 4 sets of 20 reps)

Week 25 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 sets 25 reps)
Face pulls (1 sets of 25 reps)

Main movement
Reverse band close grip bench press with straight bar for a 1 rep max.

Accessories
Decline bench press for ( 4 sets of 8 reps)
Dumbbell decline tricep extensions ( 4 sets of 8 to 10 reps)
Bent over barbell rows ( 4 sets of 8 reps)
Reverse flys on pec deck ( 4 sets of 10 reps)
Standing bottoms up kettlebell presses for (4 sets of 8 reps)
Hammer curls for ( 4 sets of 8 reps)

Week 25 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (holding straps at chest level)
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Cambered squat bar with bands for (5 set of 5 reps) using 50% bar weight. Rest
between sets should be no longer than 90 seconds.
Deadlifts standing on a 4 inch box using straight weight for ( 4 sets of 5 reps). Rest
time again should be no longer than 90 seconds.

Accessories
GHR (Glute ham raise) (3 sets of 10 reps)
Standing leg curls (4 set of 15)
Reverse hyper (4 sets of 15) with roller attachment
Hanging abs (3 set of as many reps as possible).
Side bend using weights (4 set of 15 reps)

Week 25 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards.
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
Straight bar and straight weight (8 sets of 8 reps) using about 60% of your one rep
max. Also use 3 different grips through these sets. Start the workout with the
weakest grip first and end with the strongest grip position.

Accessories
Decline barbell bench press ( 2 sets of 20)
Barbell decline extensions (3 sets of 10)
Body weight pullups for ( 3 sets to failure)
Dumbbell rows (4 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 10)
Hammer curls ( 4 sets of 8 reps)

Week 26 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)
Main movement
Zercher squat off of pins for a 1 rep max

Accessories
Good Morning with safety squat bar for ( 4 sets of 6 reps)
Standing leg curls ( 4 sets of 10 reps
Chest supported rows (4 sets 8 reps)
Reverse hyper (5 sets of 25) with strap
Hanging abs with weight or band (3 set of as many reps as possible).

Week 26 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Weight should be moderate for sled drags when warming up.
Chest supported rows (1 sets 25 reps)
Face pulls (1 sets of 25 reps)

Main movement
Decline bench press with straight bar for a 1 rep max

Accessories
Incline tate press (4 sets of 8 reps)
Cable tricep pushdowns ( 4 sets of 8 reps)
Lat pull downs with a wide grip ( 3 sets of 10 reps)
Low cable row with a neutral grip ( 3 sets of 10 reps)
Standing overhead pin press with football for ( 4 sets of 6 reps)
Upright rows (4 sets of 10 reps)
Bicep curls ( 4 sets of 10 reps)

Week 26 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (holding straps at chest level)
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Cambered squat bar with bands for (5 set of 5 reps) using 55% bar weight. Rest
between sets should be no longer than 90 seconds.
Deadlifts standing on a 4 inch box using straight weight for ( 4 sets of 5 reps). Rest
time again should be no longer than 90 seconds.

Accessories
45 degree back raise with a barbell in hands using a snatch grip for (4 sets of 15
reps)
Inverse leg curl (5 sets of 8 reps)
Reverse hyper (3 sets of 20 reps with the strap)
Reverse hyper (2 sets of 20 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)
Week 26 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards.
Face pulls (1 sets of 20)
Lat pull downs (1 sets of 20)

Main movement
Bow bar with heavy bands for ( 9 sets of 3 reps). Use 45% of your one rep max and
3 different grips throughout the workout.

Accessories
Wide grip incline bench press for ( 2 sets of 20 reps)
JM press (3 sets of 12 reps)
Barbell rows (4 sets of 10 reps)
Dumbbell Shrugs ( 4 sets of 8 reps)
Front plate raise (3 sets of 10 reps)
Hammer curls ( 4 sets of 8 reps)

Week 27 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Suspended good morning with safety squat bar with chains for a 1 rep.

Accessories
Snatch grip stiff legged deadlift ( 4 sets of 6 reps)
leg curls with band ( 4 set of 10 reps)
Reverse hypers (3 set of 20) with strap
Reverse hypers (2 set of 20) with roller
Straight legged sit ups of ghr with weight ( 4 sets of 10)

Week 27 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 sets 25 reps)
Face pulls (1 sets of 25 reps)

Main movement
Pin press with straight bar and chains for a 1 rep max. Pins should be so the bar is
about 1 to 2 inches off the chest. Start the movement just like a regular bench press.
Bring the bar into the pins then reverse the movement to the starting position.
Note
Don't bounce the bar pins. Stop the movement fully on the pins and then reverse the
movement.
Accessories
Close grip 2 board press for (3 sets of 6 reps)
Kettlebell tricep extension (4 sets of 8 reps)
Chest supported rows (4 sets 10 reps)
Dumbbell rows (4 sets of 8)
Standing Single arm kettlebell or dumbbell press (3 sets of 10)

Week 27 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (holding straps at chest level)
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Cambered squat bar with bands for (5 set of 5 reps) using 60% bar weight. Rest
between sets should be no longer than 90 seconds.
Deadlifts standing on a 2 inch box or mats using straight weight for ( 4 sets of 5
reps). Rest time again should be no longer than 90 seconds.

Accessories
Inverse leg curl for (5 sets of 8 reps).
Reverse hypers (3 set of 20) with the strap and
Reverse hypers (2 sets of 20) with the roller attachment
straight legged sit ups (5 sets of 8 reps) Add weight when possible.

Week 27 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards.
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
Floor press with straight bar and chains (9 sets of 3 reps) using 45% of your 1 rep
max bench press. Rest should be no longer than 1 minute. Use three different grips
thought out the sets.

Accessories
Incline bench press using wide grip for ( 2 sets to failure)
kettlebell tricep extension (4 sets of 8 reps)
Lat pull downs using a reverse grip ( 4 sets of 10 reps)
Chest supported rows (4 sets 10 reps)
Face pulls (4 sets of 10)
Front plate raise (3 sets of 10 reps)

Week 28 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Deadlift standing on 2 inch matt and with monster band for a 1 rep max.

Accessories
Close stance box squat to a low box with safety squat bar (4 sets of 6 reps)
Glute ham raise (GHR) (4 sets of 8 reps)
Back attack machine* (4 sets of 8 reps)
Heavy Single arm dumbbell rows (4 sets of 8 reps)
Reverse hypers (4 set of 20) with the strap and
Hanging abs ( 3 sets of 20 reps)

Week 28 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 sets 25 reps)
Face pulls (1 sets of 25 reps)

Main movement
Football bar with heavy bands to a 2 board for a 1 rep max

Accessories
Football bar with heavy bands to a 3 board for (3 sets of 6 reps)
Tricep pushdowns (4 sets 8 reps)
Chest supported rows (4 sets 10 reps)
Lat pull downs with a wide grip ( 3 sets of 10 reps)
Front plate raise (3 sets of 10 reps)
Hammer curls (3 sets of 10)

Week 28 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (holding straps at chest level)
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Bow bar with chains for (8 set of 3 reps) using 50% bar weight. Rest between sets
should be no longer than 90 seconds.
Pin pull deadlifts with monster bands off of pin 2 in power rack for (8 sets of 3 reps)

Accessories
45 degree back raise with weight (4 sets of 15 reps)
Inverse leg curl for (5 sets of 8 reps).
Standing leg curls (4 set of 15)
Reverse hypers (5 set of 25) with the strap
Hanging abs (3 set of as many reps as possible).
Week 28 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
Bench press with Fat bar and chains (9 sets of 3 reps) using 45% of your 1 rep max
bench press. Rest should be no longer than 1 minute. Use three different grips
thought out the sets.

Accessories
Dumbbell incline bench press for ( 4 sets of 8 reps)
Dumbbell decline extensions (4 sets of 8 reps)
Chest supported rows (4 sets of 10 reps)
Barbell shrugs (4 sets of 10 reps)
Dumbbell lateral raise ( 4 sets of 10 reps)
Hammer curls (4 sets of 10 reps)

Week 29 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Cambered bar Good morning with light bands for a 1 rep max.

Accessories
Snatch grip Romanian deadlift (RDL) (4 sets of 8 reps)
45 degree back raise (4 sets of 15 reps)
Standing leg curls (4 set of 15)
Reverse hyper (3 sets of 20) with strap
Hanging abs (3 set of as many reps as possible).
Side bend using weights (4 set of 15 reps)

Week 29 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 sets 25 reps)
Face pulls (1 sets of 25 reps)

Main movement
Bench press with straight bar for a 1 rep max
Accessories
Bench press with close grip for ( 4 sets of 5 reps)
Tricep pushdowns (4 sets 8 reps)
Chest supported rows (4 sets 10 reps)
Lat pull downs with a wide grip ( 3 sets of 10 reps)
Front plate raise (3 sets of 10 reps)
Hammer curls (3 sets of 10)

Week 29 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (holding straps at chest level)
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Bow bar with chains for (8 set of 3 reps) using 55% bar weight. Rest between sets
should be no longer than 90 seconds.
Pin pull deadlifts with monster bands off of pin 2 in power rack for (8 sets of 3 reps)

Accessories
Safety bar walking lunges ( 3 sets of 10 reps)
Banded leg curls ( 4 sets of 10 reps)
Reverse hypers (4 set of 20) with the roller
Hanging Abs ( 3 sets to failure)

Week 29 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
Bench press with bow bar and heavy bands (9 sets of 3 reps) using 45% of your 1
rep max bench press. Rest should be no longer than 1 minute. Use three different
grips thought out the sets.

Accessories
Standing barbell overhead press ( 4 sets of 8 reps)
kettlebell tricep extension (4 sets of 8 reps)
Tricep pushdowns (4 sets 8 reps)
Chest supported rows (4 sets 8 reps)
Wide grip lat pulldowns ( 4 sets of 8 reps)
Reverse flys on pec deck with palms facing down. (4 sets of 12 reps)

Week 30 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Straight bar with straight weight to a parallel box for a 1 rep max.

Accessories
Close stance to a low box with a safety squat bar for ( 4 sets of 5 reps)
Back attack machine for ( 4 sets of 8 reps)
GHR for ( 4 sets of 8 reps)
Standing leg curls (4 sets of 10 reps)
Reverse hypers (3 set of 20) with strap
Reverse hypers (2 set of 20) with roller
Straight legged sit ups of ghr with weight ( 4 sets of 10)

Week 30 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 sets 25 reps)
Face pulls (1 sets of 25 reps)

Main movement
Standing overhead press with straight bar and bands for a 1 rep max.

Accessories
Flat bench heavy dumbbell press ( 4 sets of 8 reps)
Heavy Dumbbell decline tricep extensions ( 4 sets of 8 )
Bent over barbell rows ( 4 sets of 8 reps)
Reverse flys on pec deck ( 4 sets of 10 reps)
Standing bottoms up kettlebell presses for (4 sets of 8 reps)
Hammer curls for ( 4 sets of 8 reps)

Week 30 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Bow bar with chains for (6 set of 3 reps) using 60% bar weight. Rest between sets
should be no longer than 90 seconds.
Pin pull deadlifts with monster bands off of pin 2 in power rack for ( 18 sets of 1 reps)

Accessories
GHR ( 3 sets of 8 reps)
Standing leg curls (4 set of 10 reps)
Reverse hyper (2 sets of 20)with roller attachment
Reverse hyper (2 sets of 20) with strap
Hanging abs (3 set of as many reps as possible).

Week 30 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
Pin press with football bar and heavy chains (9 sets of 3 reps) using 45% of your 1
rep max bench press. Rest should be no longer than 1 minute. Use three different
grips thought out the sets.

Accessories
Football bar bench press with straight for ( 3 sets of 15 reps)
Flat bench tricep extensions ( 4 sets of 8 reps)
Cable tricep pushdowns ( 4 sets of 10 reps)
Close grip lat pulldowns ( 4 sets of 10 reps)
Dumbbell rows (3 sets of 10 reps)
Face pulls (4 sets of 10)
Front plate raise (3 sets of 10 reps)
Hammer curls (4 sets of 10)

Week 31 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Front squat with Straight bar to a parallel box for a 1 rep max.

Accessories
Romanian deadlift (RDL) (4 sets of 8 reps)
Band leg curls ( 4 sets of 10 reps)
Barbell row (4 sets of 8 reps)
Reverse hyper (4 sets of 20 reps) with the strap
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 31 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 sets 25 reps)
Face pulls (1 sets of 25 reps)

Main movement
Incline bench press with fat bar for 1 rep max.

Accessories
Incline dumbbell press ( 3 sets of 10 reps)
Barbell decline extensions (3 sets of 12 reps)
Dumbbell rows (4 sets of 10 reps)
Single arm kettlebell or dumbbell press (3 sets of 8 reps)
Reverse flys on the pec deck (4 sets of 12 reps)
Bicep curls ( 4 sets of 10 reps)

Week 31 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Straight bar with chains for (8 set of 3 reps) using 50% bar weight. Rest between
sets should be no longer than 90 seconds.
deadlifts off the floor with monster bands ( 9 sets of 3 reps)

Accessories
Inverse leg curl* (5 sets of 8 reps)
Back attack machine (4 sets of 10)
Seated calf raise ( 3 sets of 15)
Reverse hyper (2 sets of 25 reps with the strap)
Reverse hyper (2 sets of 25 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 31 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 sets of 20)
Lat pulls (1 sets of 20)

Main movement
Fat bar floor press with chains (9 sets of 3 reps) using 45% of your 1 rep max bench
press. Rest should be no longer than 1 minute. Use three different grips thought out
the sets.

Accessories
Decline bench press ( 2 sets of 20 reps)
Barbell decline extensions (3 sets of 12)
Dumbbell rows (4 sets of 10)
Lat pull downs with wide grip ( 4 sets of 10 reps
Single arm kettlebell or dumbbell press (3 sets of 10 reps)
Hammer curls ( 3 sets of 10 reps)

Week 32 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Deadlift for a 1 rep max and standing on 2 inch matts against monster bands.

Accessories
Heavy safety bar good mornings for ( 4 sets of 5 reps)
Banded leg curls ( 4 sets of 10 reps)
Reverse hypers (4 sets of 20) with the roller
Hanging Abs ( 3 sets to failure)
Add resistance when possible

Week 32 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 set 25 reps)
Face pulls (1 set of 25 reps)

Main movement
Standing overhead press with football bar for a 1 rep max.

NOTE:
Use a power rack for this movement. If you are too tall for the power rack just do the
movement seated.

Accessories
JM press (3 sets of 8 reps)
Barbell rows (4 sets of 10 reps)
lateral raises (4 sets of 10 reps)
Bicep curls (3 sets of 12)

Week 32 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Straight bar with chains for (8 set of 3 reps) using 55% bar weight. Rest between
sets should be no longer than 90 seconds.
deadlifts off the floor with monster bands ( 9 sets of 3 reps)

Accessories
45 degree back raise (4 sets of 15 reps)
Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (2 sets of 15 reps with the strap)
Reverse hyper (2 sets of 15 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)
You can use a glute ham raise to perform this or have your training partner hold your
legs. Your legs will be straight and the movement is a basic sit up with your legs
straight. A slight bend is fine and will happen in the movement. If you decide to add
weight hold the weight at your chest and perform the lift.

(*If you don’t have an inverse curl you can use a glute ham raise instead)

Week 32 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 set of 20)
Lat pulls (1 set of 20)

Main movement
Incline bench press with chains for (9 sets of 3 reps) using 45% of your 1 rep max
bench press. Rest should be no longer than 1 minute. Use three different grips
thought out the sets.

Accessories
Close grip incline bench press with straight weight. for ( 2 sets of 20)
Chest supported rows (4 sets of 10 reps)
kettlebell tricep extension (4 sets of 8 reps)
Front plate raise (3 sets of 10 reps)

Week 33 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Safety bar good morning for a 1 rep max.

Accessories
Belt squat sumo stiff legged deadlift ( 4 sets of 8 reps)
Standing leg curl ( 4 sets of 10 reps)
Reverse hypers (4 sets of 20) with the strap
Seated calf raises (4 sets of 10)
Hanging Abs ( 3 sets to failure)
Add resistance when possible

Week 33 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 set 25 reps)
Face pulls (1 sets of 25 reps)

Main movement
Football bar with heavy chains for a 1 rep max

Accessories
Flat dumbbell press (4 sets of 5 reps)
kettlebell tricep extension (4 sets of 8 reps)
Cable push downs (4sets of 10 reps)
Chest supported rows (4 sets of 10 reps)
Front plate raise (3 sets of 10 reps)

Week 33 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Straight bar with chains for (10 sets of 2 reps) using 60% bar weight. Rest between
sets should be no longer than 90 seconds.
deadlifts off the floor with monster bands ( 12 sets of 1 reps)

Accessories
Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (2 sets of 15 reps with the strap)
Reverse hyper (2 sets of 15 reps with the roller attachment)
Side bend using weights (4 sets of 15 reps)

(*If you don’t have an inverse curl you can use a glute ham raise instead)

Week 33 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 set of 20)
Lat pulls (1 set of 20)

Main movement
Flat bench press with bow bar and bands for (9 sets of 3 reps) using 45% of your 1
rep max bench press. Rest should be no longer than 1 minute. Use three different
grips thought out the sets.

Accessories
Dumbbell incline bench press ( 2 sets of 20 reps)
CableTricep push downs (4 sets of 8 reps)
Chest supported rows (4 sets of 10 reps)
Barbell shrugs ( 3 sets of 10 reps)
Front plate raise (3 sets of 10 reps)

Week 34 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Cambered bar squat to a low box for a 1 rep max.

Accessories
Cambered bar good morning for ( 4 sets of 8 reps)
Glute ham raise (GHR) for ( 4 sets of 8 reps)
Reverse hyper (2 sets of 20 reps with the strap)
Reverse hyper (2 sets of 20 reps with the roller attachment)
Side bend using weights (4 sets of 15 reps)

Week 34 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 set 25 reps)
Face pulls (1 set of 25 reps)

Main movement
Bench press with a straight bar to a 1 board for a 1 rep max

Accessories
Bench press to a 2 board for ( 4 sets of 6 reps)
Dumbbell decline extensions (4 sets of 8)
Bodyweight pull ups 4 sets as many reps as possible
Barbell rows 4 sets of 12
Face pulls (4 sets of 10)
Hammer curls (4 sets of 10)

Week 34 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)
Main movement
Cambered bar with chains for (12 sets of 2 reps) using 50% bar weight. Rest
between sets should be no longer than 90 seconds.
deadlifts off pin 2 in a power rack with monster bands ( 8 sets of 3 reps)

Accessories
Glute ham raise ( 4 sets of 10 reps)
Standing leg curl ( 3 sets of 10 reps)
Reverse hyper (4 sets of 20 reps) with the strap
Side bend using weights (4 sets of 15 reps)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 34 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 set of 20)
Lat pulls (1 set of 20)

Main movement
Flat bench press with straight bar and mini bands for (9 sets of 3 reps) using 45% of
your 1 rep max bench press. Rest should be no longer than 1 minute. Use three
different grips thought out the sets.

Accessories
Dumbbell floor press for ( 2 sets of 20 reps)
Skull crushers with ez curl bar ( 4 sets of 10 reps)
Cable tricep push downs ( 3 sets of 10 reps)
Dumbbell upright rows ( 3 sets of 12)
Single arm dumbbell rows ( 4 sets of 10)
Seated dumbbell shoulder press( 3 sets of 10)
Hammer curls ( 3 sets of 10 reps)

Week 35 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Snatch grip deadlift for a 1 rep max.

Note
Grip on the bar should be wider than normal but not excessive. Use straps for this
movement

Accessories
Belt squat box squat to low box. ( 4 sets of 8 reps)
Safety bar lunges ( 4 sets of 8 reps)
Glute ham raise ( 4 sets of 8 reps)
Add weight or bands when possible.
Reverse hyper (2 sets of 15 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 35 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 set 25 reps)
Face pulls (1 sets of 25 reps)

Main movement
Straight bar with heavy bands to a 1 board for a 1 rep max

Accessories
Close grip bench press with straight bar and straight weight to a 2 board ( 4 sets of 5
reps)
JM press (3 sets of 8 reps)
Barbell rows (4 sets of 10 reps)
lateral raises (4 sets of 10 reps)
Bicep curls (3 sets of 12)

Week 35 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Cambered bar with chains for (12 sets of 2 reps) using 55% bar weight. Rest
between sets should be no longer than 90 seconds.
deadlifts off pin 2 in a power rack with monster bands ( 8 sets of 3 reps)

Accessories
45 degree back raise with weight (4 sets of 15 reps)
Inverse leg curl* (5 sets of 8 reps)
Band leg curls (4 sets of 12 reps)
Reverse hyper (3 sets of 20 reps with the strap)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 35 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards.
Face pulls (1 set of 20)
Lat pulls (1 set of 20)

Main movement
Flat bench press with straight bar with chains and a choked monster band for (9 sets
of 3 reps) using 45% of your 1 rep max bench press. Rest should be no longer than
1 minute. Use three different grips thought out the sets.

Accessories
Decline barbell bench press ( 2 sets of 20)
Barbell decline extensions (3 sets of 10)
Cable tricep pushdowns (3 sets of 10 reps)
Dumbbell rows (4 sets of 10)
Reverse flys on pec dec ( 4 sets of 10 reps)
Single arm kettlebell or dumbbell press (3 sets of 10)
Hammer curls ( 3 sets of 12)

Week 36 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Front squat for 1 rep max to a parallel box.

Accessories
Safety bar good mornings (4 sets of 5 reps)
Glute ham raise (4 sets of 10 reps)
Add weight when possible
Band leg curls (4 sets of 12 reps)
Choke a band to the base of a power rack. Sitting on a bench or a plyo box place the
band around your ankles and perform a leg curl.
Reverse hyper (3 sets of 20 reps with the strap)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 36 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (1 set 25 reps)
Face pulls (1 sets of 25 reps)

Main movement
Straight bar bench press with large amount of chains to a 1 board for a 1 rep max

Accessories
Close grip 2 board bench press with straight bar and straight weight ( 4 sets of 5
reps)
kettlebell tricep extension (4 sets of 8 reps)
Tricep pushdowns (4 sets of 8 reps)
Chest supported rows (4 sets of 8 reps)
Neutral grip pulldowns ( 4 sets of 8 reps)
Reverse flys on pec deck with palms facing down. (4 sets of 12 reps)

Week 36 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 2 sets 60 yard trips (holding straps in hands)

Main movement
Cambered bar with chains for (10 sets of 2 reps) using 60% bar weight. Rest
between sets should be no longer than 90 seconds.
Deadlifts off pin 2 in a power rack with monster bands ( 10 sets of 2 reps)

Accessories
GHR (Glute ham raise) (3 sets of 10 reps)
Standing leg curls (4 sets of 10 reps)
Reverse hypers (4 sets of 20) with the strap
Hanging abs (3 sets of as many reps as possible).

Week 36 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (1 set of 20)
Lat pulls (1 set of 20)

Main movement
Football bar bench press (5 sets of 5 reps) using 65% of your 1 rep max bench
press. Rest should be no longer than 1 minute. Use three different grips thought out
the sets.

Accessories
Overhead pin press (3 sets of 10)
Dumbbell decline extensions (4 sets of 8)
Bodyweight pull ups 4 sets as many reps as possible
Chest supported rows (4 sets of 10)
Face pulls (4 sets of 10)
Hammer curls (4 sets of 10)

Week 41 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Straight bar free squat for a 1 rep max.

Accessories
Belt squats (5 sets of 5 reps)
Standing leg curls (4 sets of 10 reps)
Barbell rows (4 sets of 8 reps)
Reverse hyper (4 sets of 20) with strap
Straight legged sit ups ( 5 sets of 15 reps) ( increase weight when possible)

Week 41 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (2 set 25 reps)
Face pulls (2 sets of 25 reps)

Main movement
Reverse light band Straight bar bench press for a 1 rep max.

Accessories
Straight bar 2 board press for (4 sets of 5 reps)
Barbell decline extensions (3 sets of 12)
Barbell rows (4 sets of 8 reps)
Upright rows (4 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 8)
Dumbbell Curls (3 sets of 10)

Week 41 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 1 sets 60 yard trips (holding straps in hands)

Main movement
Safety squat bar box squats with bands for (8 sets of 3 reps) using 55% bar weight.
Rest between sets should be no longer than 90 seconds.
Deadlifts off pin 2 in power rack against monster bands ( 12 sets of 2 reps)

Accessories
GHR (Glute ham raise) (3 sets of 10 reps)
Standing leg curls (4 sets of 10 reps)
Reverse hypers (4 sets of 20) with the strap
Straight legged sit ups (4 sets of 10 reps) ( increase weight when possible)

Week 41 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (2 sets of 15)
Lat pulls (2 sets of 15)

Main movement
Floor press with straight bar and chains for (9 sets of 3 reps) using 50% of your 1 rep
max bench press. Rest should be no longer than 1 minute. Use three different grips
thought out the sets.

Accessories
Close grip pin press for (3 sets of 8 reps)
Kettlebell tricep extension (4 sets of 8 reps)
Chest supported rows (4 sets 10 reps)
Dumbbell rows (4 sets of 8)
Standing Single arm kettlebell or dumbbell press (3 sets of 10)

Week 42 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Front squat to a parallel box for a 1 rep max.

Accessories
Stiff legged with dumbbells deadlifts in the belt squat for (4 sets of 5 reps)
45 degree back raise with barbell using a snatch grip (4 sets of 10 reps)
Chest supported rows (4 sets 8 reps)
Reverse hyper (3 sets of 25) with strap
Hanging abs with weight or band (3 sets of as many reps as possible).

Week 42 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (2 set 25 reps)
Face pulls (2 sets of 25 reps)

Main movement
Straight bar bench press with mini band for a 1 rep max

Accessories
Heavy Pin press (3 sets of 6 reps)
Have the the pins about a 2 board off the chest for this movement. Remember not to
bounce off the pins and not touch and goes.
Dumbbell or Kettlebell decline extensions (3 sets of 10)
Dumbbell rows (3 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 10)
Hammer curls (3 sets of 10)
Week 42 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 1 sets 60 yard trips (holding straps in hands)

Main movement
Safety squat bar box squats with bands for (6 sets of 3 reps) using 60% bar weight.
Rest between sets should be no longer than 90 seconds.
Deadlifts off pin 2 in power rack against monster bands ( 10 sets of 2 reps)

Accessories
45 degree back raise (4 sets of 12 reps)
Standing leg curls (4 sets of 12)
Reverse hyper (3 sets of 20) with strap
Hanging abs (3 sets of as many reps as possible).
Side bend using weights (4 sets of 15 reps)

Week 42 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (2 sets of 25)
Lat pulls (2 sets of 25)

Main movement
Bow bar and bench press with a choked mini band and chains for (9 sets of 3 reps)
using 50% of your 1 rep max bench press. Rest should be no longer than 1 minute.
Use three different grips thought out the sets.

Accessories
Overhead pin press (3 sets of 10)
Dumbbell decline extensions (4 sets of 8)
Bodyweight pull ups 4 sets as many reps as possible
Chest supported rows (4 sets of 10)
Face pulls (4 sets of 10)
Hammer curls (4 sets of 10)

Week 43 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Snatch grip deadlift for a 1 rep max.

Accessories
Close stance low box squat with cambered bar for (4 sets of 5 reps)
GHR (Glute ham raise) (3 sets of 10 reps)
45 degree back raise (4 sets of 12 reps)
Reverse hypers (4 sets of 15) with the strap
Side bend using weights (4 sets of 15 reps)

Week 43 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards and holding the straps in your hand
Chest supported rows (2 set 25 reps)
Face pulls (2 sets of 25 reps)

Main movement
Incline bench press pin press with straight bar and mini bands for a 1 rep max

Accessories
Heavy dumbbell flat bench press for (4 sets of 5 reps)
Barbell decline extensions (3 sets of 10)
Dumbbell rows (4 sets of 10)
Single arm kettlebell or dumbbell press (3 sets of 10)
Hammer curls (4 sets of 8 reps)

Week 43 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 1 sets 60 yard trips (holding straps in hands)

Main movement
Bow bar box squats with chains for (5 sets of 5 reps) using 50% bar weight. Rest
between sets should be no longer than 90 seconds.
Deadlifts standing 2 inch against monster bands ( 8 sets of 3 reps)

Accessories
Romanian deadlift (RDL) (5 sets of 5 reps)
Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (2 sets of 25 reps with the strap)
Reverse hyper (2 sets of 25 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)
(*If you don’t have an inverse curl you can use a glute ham raise instead)

Week 43 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards.
Face pulls (2 sets of 15)
Lat pulls (2 sets of 15)

Main movement
Straight bar bench press with monster bands for (9 sets of 3 reps) using 45% of your
1 rep max bench press. Rest should be no longer than 1 minute. Use three different
grips thought out the sets.

Accessories
JM press (3 sets of 10 reps)
Tricep push downs ( 3 sets of 12 reps)
Face pulls ( 3 sets of 12 reps)
Barbell rows (4 sets of 10 reps)
Single arm overhead kettlebell press (3 sets of 10)

Week 44 day 1 Max Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (Strap in hands at chest level)
Backwards walking sled drags 2 sets 60 yard trips (Strap attached to a belt)

Main movement
Good morning with chains with Safety squat bar for a 3 rep max.

Accessories
Close stance low box squat with Safety squat bar for (4 sets of reps)
Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (2 sets of 15 reps with the strap)
Reverse hyper (2 sets of 15 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 44 Day 2 Max Effort Upper

The Warm up
Sled drags 2 sets 60 yards
Chest supported rows (1 sets 15 reps)
Face pulls (1 sets of 15 reps)

Main movement
Straight bar close grip bench press with chains for a 1 rep max.

Accessories
Straight bar with chains to a 2 board using your strongest grip (4 sets of 5 reps)
Dumbbell or Kettlebell decline extensions (4 sets of 10)
Chest supported rows (4 sets 8 reps)
Front plate raise (3 sets of 10 reps)
Week 44 day 3 Dynamic Effort lower

The Warm up
Forward walking sled drags 2 sets of 60 yard trips (strapped to belt )
Backwards walking sled drags 1 sets 60 yard trips (holding straps in hands)

Main movement
Bow bar box squats with chains for (5 sets of 5 reps) using 55% bar weight. Rest
between sets should be no longer than 90 seconds.
Deadlifts standing 2 inch against monster bands ( 8 sets of 3 reps)

Accessories
45 degree back raise (4 sets of 15 reps)
Inverse leg curl* (5 sets of 8 reps)
Reverse hyper (2 sets of 15 reps with the strap)
Reverse hyper (2 sets of 15 reps with the roller attachment)
Straight legged sit ups ( 5 sets of 10 reps) ( increase weight when possible)

Week 44 Day 4 Dynamic upper

The Warm up
Sled drags 2 sets 60 yards. Weight should be moderate for sled drags when
warming up.
Face pulls (2 sets of 15)
Lat pulls (2 sets of 15)

Main movement
Floor press with straight bar and chains using 45% of your 1 rep max on bench press
for ( 9 sets of 3 reps)

Accessories
Bench press for (2 sets of 20 reps)
JM press (3 sets of 12 reps)
Barbell rows (4 sets of 12 reps)
Dumbbell flyes (3 sets of 12 reps)
Single arm kettlebell or dumbbell press (3 sets of 10)
Hammer curls 3 sets of 10 reps

nth 14
9 DISCUSSIONS
9
DISCUSSIONS
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Week 1
Day 1:

1RM reverse band deficit (4”) deadlift

6x6 Inverse curls
100-150 Green band leg curls
6x8 Seated rows
3x10 Bent pendulum reverse hypers
6x60m sled pull @ 6 plates

Day 2:

1RM Incline bench

3x25 upright rows @ 95-135
4x12 Bent over rows @ 225
5x15 DB bench press
5x8 DB Rollbacks
100-150 Standing band abdominal crunches

Day 3:

Speed week 1- Lower body

6x6 Inverse curls
4x20 Strap reverse hypers
200 Leg presses (Plyo-swing or Regular Machine)
8x60m sled pull @ 4 plates

Day 4:

Speed week 1- Upper body

5x15 DB bench press
5x8 DB Rollbacks
3x1-min isometric high-pulls (narrow grip, moderate grip, wide grip)
100-150 Triceps extensions (use red mini-band)
100-150 Standing band abdominal crunches
12x60m sled pull @ 2 plates

Week 2
Day 1:
1RM Low box squat (10 or 12”) (Green bands over barbell)
7x4 deficit muscle clean @80%
6x6 Inverse curls
125-175 Green band leg curls
5x25 Neck harness good mornings
3x10 Bent pendulum reverse hypers
6x60m sled pull @ 6 plates

Day 2:

1RM Close-grip bench

3x1-min isometric high-pulls (narrow grip, moderate grip, wide grip)
5x15 DB bench press
5x8 DB Rollbacks
150 Triceps extensions (use red mini-band)
100-150 Standing band abdominal crunches
8x60m sled pull @ 4 plates (walk backwards)

Day 3:

Speed week 2- Lower body

3x20m duck walk with barbell (near-max weight for each set)
6x6 Inverse curl
150-200 Green band leg curls
4x20 Strap reverse hypers
12x60m sled pull @ 12 plates

Day 4:

Speed week 2- Upper body

5x15 DB bench press
5x8 DB Rollbacks
6x6 DB muscle cleans
8x5 seated rows
100-150 Triceps extensions (use red mini-band)

Week 3
Day 1:

1RM Pin 3 rack pull wide grip

4x25 upright rows @ 95-135
5x25 Neck harness good mornings + snatch deadlifts (barbell only)
6x6 Inverse curls
150-200 Green band leg curls
3x10 Bent pendulum reverse hypers
6x60m sled pull @ 6 plates

Day 2:

1RM 2-board bench press

5x8 seated snatch-grip strict press (w/ 5-10lb wrist weights attached to each wrist)
3x1-min isometric high-pulls (narrow, moderate, wide grip)
5x15 DB decline bench press
5x8 DB Rollbacks
150 Triceps extensions (use red mini-band)

Day 3:

Speed week 3- Lower body

3x20m duck walk with barbell (near-max weight for each set)
4x20 Strap reverse hypers
250 Leg presses (Plyo-swing or Regular Machine)
4x5 barbell behind neck sit-ups
8x60m sled pull @ 4 plates (strap through legs, held below the knees; body should
be bent over with hips
@ approximately 90 degrees for entirety of walk)
Day 4:

Speed week 3- Upper body

5x25 upright rows @95-135
5x15 DB incline bench press
6x8 DB Rollbacks
3x50 Neck harness good mornings
150 Triceps extensions (use red mini-band)
12x60m sled pull @ 2 plates

Week 4
Day 1:

1RM front squat to 12” box w/ foam mat

5x5 Hoffman method rack pulls (top pin stops bar @mid-thigh level) @70% of max
deadlift from the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
6x6 Inverse curls
200 Green band leg curls
6x60m sled pull @ 6 plates (strap through legs, held below the knees; body should
be bent over with hips
@ approximately 90 degrees for entirety of walk)
3x10 Bent pendulum reverse hypers

Day 2:
1RM pin press (2” above chest) w/ red mini-bands
3RM seated strict press
6x15 chest supported row (max load each set)
3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)
8x5 pendley row (max weight for all sets)
4x5 barbell behind neck sit-ups

Day 3:

Speed week 4: Lower Body

4x20 Dimmel deadlifts @40-50% of max deadlift
3x20 barbell shrugs
4x20 Strap reverse hypers
4x5 barbell behind neck sit-ups
8x60m sled pull @ 4 plates

Day 4:

Speed week 4: Upper body

5x15 DB bench press
3x20 DB decline rollbacks
6x25 Face pulls
3x50 Neck harness good mornings
200 Triceps push downs
12x60m sled pull @ 2 plates

Week 1
Day 1:

1RM sumo deadlift off 2” elevation

3x10 seated box jumps
200 Green band leg curls
1x100 Plyo Swing Leg press
6x60m sled pull @ 6 plates
3x10 Bent pendulum reverse hypers

Day 2:

5RM strict press

5x15 DB incline bench press
3x25 skull crushers
3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)
6x5 chest support row (max weight for all sets)
4x5 barbell behind neck sit-ups

Day 3:

Speed week 1: Lower Body

4x20 Dimmel deadlifts @40-50% of max deadlift
3x20 barbell shrugs
4x20 Strap reverse hypers
4x5 barbell behind neck sit-ups
8x60m sled pull @ 4 plates

Day 4:

Speed week 1: Upper body

5x15 DB bench press
6x25 Face pulls
3x50 Neck harness good mornings
150 Triceps push downs
12x60m sled pull @ 2 plates

Week 2
Day 1:

1RM Safety Bar Squat to box above parallel

5x5 seated box jumps (max height per set)
200 Green band leg curls
6x60m sled pull @ 6 plates (walk backwards)
3x10 Bent pendulum reverse hypers

Day 2:

1RM Incline football bar bench press

5x15 DB incline bench press
5x25 face pulls
1x100 triceps extension on cable machine (50 close grip, 50 wide grip)
3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)
4x5 barbell behind neck sit-ups

Day 3:

Speed week 2: Lower body

4x20 Dimmel deadlifts @40-50% of max deadlift
10x60m sled pulls @4 plates (side walk)
4x20 Strap reverse hypers
4x5 barbell behind neck sit-ups

Day 4:

Speed week 2: Upper body

5x15 DB bench press
5RM chest supported row
5x20 Neck harness good mornings
150 Triceps push downs
12x60m sled pull @ 2 plates

Week 3
Day 1:
5RM seated good morning with safety squat bar
5x5 seated box jumps w/ weight (max height per set)
200 Green band leg curls
6x60m sled pull @ 6 plates (walk backwards)
5x10 Bent pendulum reverse hypers

Day 2:
2RM 2” camber bar bench press w/ 100-200lb of chains
5x15 DB incline bench press
4x25 skull crushers
1x100 triceps extensions ( 50 close grip, 50 wide grip)
3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)
4x5 barbell behind neck sit-ups

Day 3:

Speed week 3: Lower body

4x20 Dimmel deadlifts @40-50% of max deadlift
6x5 seated box jumps
10x60m sled pulls @4 plates (side walks)
4x20 Strap reverse hypers
4x5 barbell behind neck sit-ups

Day 4:

Speed week 3: Upper body

100 Neck harness good mornings
1x150 Triceps extensions with red band
1x50 upright rows
3x25 bamboo bar bench press
12x60m sled pulls @ 2 plates

Week 4
Day 1:

1RM front squat to low box

5x5 Hoffman method rack pulls (top pin stops bar @mid-thigh level) @70% of max deadlift
from the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
1x150 Plyo swing les press
3x10 bent pendulum reverse hypers
6x60m sled pull @ 8 plates

Day 2:

1RM 3-board bench press

5x15 DB decline bench press
5x25 incline skull crushers
3x25 bamboo bar bench press (slow eccentric)
Day 3:
Speed week 4: Lower body
5x5 Hoffman method rack pulls (top pin stops bar @below the knee level) @70% of max
deadlift from
the beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
6x5 seated box jumps
10x60m sled pulls @4 plates (walk backwards)
4x20 Strap reverse hypers

Day 4:

Speed week 4: Upper body

1x150 Triceps extensions with black band
1x50 upright rows
3x25 bamboo bar bench press
12x60m sled pulls @ 2 plates
Week 1
Day 1:

3x 3RM box squat (1st at below parallel box, 2nd at parallel box, 3rd at 2-4” above parallel
box)
5x5 Hoffman method rack pulls (top pin stops bar @hip level) @50% of max deadlift from
the beginning
pin position or floor (each isometric hold will be 3-5 seconds in length).
200 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:

1RM floor press

5x15 DB incline bench press
5x25 skull crushers
1x100 triceps extensions
5x12 chest support DB rows (heavy)
4x5 barbell behind neck sit-ups

Day 3:

Speed week 1: Lower body

4x20 Dimmel deadlifts @40-50% of max deadlift
6x5 seated box jumps
4x20 Strap reverse hypers
1x100 neck harness good morning
4x5 barbell behind neck sit-ups

Day 4:

Speed week 1: Upper body

1x150 Triceps extensions with red band
1x50 upright rows
3x25 bamboo bar bench press
12x60m sled pulls @ 2 plates

Week 2
Day 1:

1RM rack pull against black mini bands (pin 4)

5x5 Hoffman method rack pulls (top pin stops bar @hip level) @50% of max deadlift from
the beginning
pin position or floor (each isometric hold will be 3-5 seconds in length).
200 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:

1RM 1-board bench press

5x10 bent over rows
5x15 DB decline bench press
4x25 barbell shrugs
4x5 barbell behind neck sit-ups

Day 3:

Speed week 2: Lower body

4x20 Dimmel deadlifts @40-50% of max deadlift
5 sets of max distance triple jumps
4x20 Strap reverse hypers
1x100 neck harness good morning
4x5 barbell behind neck sit-ups

Day 4:

Speed week 2: Upper body

5x12 DB bent over rows
5x25 bamboo bar bench press
1x150 Triceps extensions with red band
12x60m sled pulls @ 2 plates

Week 3
Day 1:

6x60m sled pull for max weight

4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
200 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:
4x15 DB bench press (work up to max weight)
5x20 face pulls
5x5 snatch grip rows
5x8 DB bent over rows
100-150 Triceps extensions with red band
10-min 80-100lb medicine ball slams

Day 3:

Speed week 3: Lower body

5 sets of max distance triple jumps
4x20 Strap reverse hypers
100-150 green band good mornings
4x5 barbell behind neck sit-ups

Day 4:

Speed week 3: Upper body

5x8 DB bent over rows
5x15 DB muscle snatches
1x150 Triceps extensions with red band
100-150 Standing band abdominal crunches
Week 4
Day 1:

1RM Bow bar box squat w/ 200lb chain

5x5 Hoffman method rack pulls (top pin stops bar @mid-thigh level) @50% of max deadlift
from the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
200 Green band leg curls
6x6 hack squats @ near-max load each set
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:

1RM close grip bench w/ red mini-bands

5x20 face pulls
5x8 DB bent over rows
100-150 Triceps extensions with red band
10-min 80-100lb medicine ball slams

Day 3:

Speed week 4: Lower body

5 sets of max distance triple jumps
4x20 Strap reverse hypers
125-150 Green band good mornings
100-150 Standing band abdominal crunches

Day 4:

Speed week 4: Upper body

5x8 DB muscle snatches (max weight each set)
8x5 snatch grip rows
1x150 Triceps extensions with black band
10-min 80-100lb medicine ball slams
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)
Week 1
Day 1:

1RM sumo deadlift with red mini bands

5x5 Hoffman method rack pulls (top pin stops bar @knee level) @50% of max deadlift from
the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
6x6 hack squats (max load each set)
250 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:

1RM pin press (4” above chest)

4x25 barbell shrugs
5x20 face pulls
6x8 DB bent over rows
100-150 Triceps extensions with black band
10-min 80-100lb medicine ball slams

Day 3:

Speed week 1: Lower body

3x10 seated box jumps
4x20 Strap reverse hypers
150-175 Green band good mornings
100-150 Standing band abdominal crunches

Day 4:

Speed week 1: Upper body

5x8 DB muscle snatches (max weight each set)
8x5 bent over rows w/ red mini bands added
1x150 Triceps extensions with black band
10-min 80-100lb medicine ball slams
3x20 bent pendulum reverse hyper

Week 2
Day 1:
1RM Reverse band safety squat bar box squat (use parallel box)
5x5 Hoffman method rack pulls (top pin stops bar @mid-thigh level) @70% of max deadlift
from the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
6x6 Inverse curls
4x25 barbell shrugs
250 Green band leg curls
3x20 bent pendulum reverse hyper

Day 2:
1RM Football bar bench press w/ 100-200lb chains
5x15 DB decline bench press
6x6 chest supported rows (max weight each set)
100-150 Triceps extensions (w/ hands starting behind the head) with black band
10-min 80-100lb medicine ball slams

Day 3:

Speed week 2: Lower body

3 x 5-min belt squat machine standing march (march in place with weight pulling down)
3x10 seated box jumps
4x20 Strap reverse hypers
100-150 Standing band abdominal crunches

Day 4:

Speed week 2: Upper body

5x15 DB bench press
8x5 bent over rows w/ red mini bands added
1x150 Triceps extensions with black band
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
3x20 bent pendulum reverse hyper

Week 3
Day 1:

1RM Straight leg sumo deadlift

1RM Reverse band power clean
6x6 Inverse curls
250 Green band leg curls
3x 15 Bent pendulum reverse hypers

Day 2:

1RM seated press (60-75 degree angle)

5x15 barbell military press
6x10 williams press
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
100-150 Standing band abdominal crunches

Day 3:

Speed week 3: Lower body

3 x 5-min belt squat machine standing march (march in place with weight pulling down)
2x10 depth jumps (12-18” box height, upon landing reverse your momentum into maximum
vertical
jump)
4x20 Strap reverse hypers
100-150 Standing band abdominal crunches
10-min 80-100lb medicine ball slams

Day 4:

Speed week 3: Upper body

8x8 bent over rows w/ black mini bands added
1x150 Triceps extensions with black band
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
3x20 Bent pendulum reverse hypers

Week 4
Day 1:

1RM Camber bar low box squat (12”)

6x6 Hack squat (heavy)
250 Green band leg curls
6x6 Inverse curls
3x 15 Bent pendulum reverse hypers

Day 2:

3RM bench press off foam pad on chest

5x15 barbell military press
6x10 williams press
2x50 KB overhead triceps extensions
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
100-150 Standing band abdominal crunches

Day 3:

Speed week 4: Lower body

3 x 5-min belt squat machine standing march (march in place with weight pulling down, more
weight than
previous week)
3x10 depth jumps (12-18” box height, upon landing reverse your momentum into maximum
vertical
jump)
4x20 Strap reverse hypers
100-150 Standing band abdominal crunches
10-min 80-100lb medicine ball slams

Day 4:

Speed week 4: Upper body

5x15 DB military press
6x10 williams press
1x150 Triceps extensions with black band
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
Week 1
Day 1:

1RM Deficit sumo deadlift

6x6 Hack squat (heavy)
6x6 Inverse curls
3x10 depth jumps (12-18” box height, upon landing reverse your momentum into maximum
vertical
jump)
3x 20 Bent pendulum reverse hypers

Day 2:

1RM 2-board bench press

3RM behind the neck snatch grip srict press
5x15 DB military press
6x10 williams press
100 standing triceps extension w/ 45lb plate
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
100-150 Standing band abdominal crunches

Day 3:

Speed week 1: Lower body

3 x 5-min belt squat machine standing march (march in place with weight pulling down, more
weight than
previous week)
5x12-15 belt squat machine sumo deadlifts @225-405
3x10 depth jumps (12-18” box height, upon landing reverse your momentum into maximum
vertical
jump)
4x20 Strap reverse hypers
10-min 80-100lb medicine ball slams

Day 4:

Speed week 1: Upper body

4x25 barbell shrugs
5x15 DB military press
6x10 williams press

1x150 Triceps extensions with black band

4x 400m war wagon (wheelbarrow) sprints at 300-500lbs

Week 2
Day 1:

6x60m sled pull for max weight

3RM muscle clean
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
200 Green band leg curls
4x15 Bent pendulum reverse hypers

Day 2:
4x15 DB bench press (work up to max weight)
6x20 williams press
125-150 standing triceps extension w/ 45lb plate
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
100-150 Standing band abdominal crunches

Day 3:

Speed week 2: Lower body

3 x 5-min belt squat machine standing march (march in place with weight pulling down, more
weight than
previous week)
5x3 belt squat machine muscle cleans @70-75% max muscle clean
3x10 depth jumps (12-18” box height, upon landing reverse your momentum into maximum
vertical
jump)
6x6 Inverse curls
4x20 Strap reverse hypers

Day 4:

Speed week 2: Upper body

5x 2-min bamboo bar overhead press in belt squat machine
5x15 DB military press
6x20 williams press
1x150 Triceps extensions with black band

4x 400m war wagon (wheelbarrow) sprints at 300-500lbs

Week 3
Day 1:

1RM pause front squat

5x3 drop sets @85% of max
6x6 Hack squats
3x10 Inverse curls
3x10 depth jumps (12-18” box height, upon landing reverse your momentum into maximum
vertical
jump)
3x 15 Bent pendulum reverse hypers

Day 2:
1RM pin press w/ red mini-bands (5-6” from lock out)
5x 2-min bamboo bar overhead press in belt squat machine
5x15 DB military press
6x10 williams press
125-150 standing triceps extension w/ 45lb plate
Day 3:

Speed week 3: Lower body

3 x 5-min belt squat machine standing march (march in place with weight pulling down, more
weight than
previous week)
5x12-15 belt squat machine sumo deadlifts w/ 225-405
3x10 depth jumps (12-18” box height, upon landing reverse your momentum into maximum
vertical
jump)
6x6 Inverse curls
4x20 Strap reverse hypers

Day 4:

Speed week 3: Upper body

5x 2-min bamboo bar overhead press in belt squat machine
5x15 DB military press
6x10 williams press

4
1x150 Triceps extensions with black band

Week 4
Day 1:

5RM Safety squat bar good morning

7x1 reverse band power clean @95% max
6x6 Hack squats
3x10 Inverse curls
3x10 depth jumps (12-18” box height, upon landing reverse your momentum into maximum
vertical
jump)
3x 15 Bent pendulum reverse hypers

Day 2:

1RM clean and press

3RM incline close grip bench press
5x15 DB bench press
5x8 DB Rollbacks
8x5 Bent over rows
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 4: Lower body

3x10 depth jumps (12-18” box height, upon landing reverse your momentum into maximum
vertical
jump)
6x6 Inverse curls
4x20 Strap reverse hypers
4x20 front banded (purple or black mini) barbell good mornings
5x10 DB bent over rows

Day 4:

Speed week 4: Upper body

5x 2-min bamboo bar overhead press in belt squat machine
5x15 DB military press
6x10 williams press
1x150 Triceps extensions with black band
Week 1
Day 1:

1RM pause front squat w/ green band

5x5 Hoffman method rack pulls (top pin stops bar @mid-thigh level) @60% of max deadlift
from the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
150-200 Green band leg curls
3x20 bent pendulum reverse hyper

Day 2:

1RM military press

5x15 Incline DB bench press
5x8 Decline DB Rollbacks
1x50 cable machine seated rows
8x5 Bent over rows
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 1: Lower body

4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
6x6 Inverse curls
4x20 Strap reverse hypers
4x20 front banded (purple or black mini) barbell good mornings
5x10 DB bent over rows

Day 4:

Speed week 1: Upper body

5x15 DB military press
5x8 Decline DB Rollbacks
1x150 Triceps extensions with black band
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Week 2

Day 1:
1RM straight leg deficit snatch deadlift w/ red mini bands
5x5 straight leg sumo deadlift @70-75% of max sumo(feet should be placed as wide as the
bar or wider
than traditional sumo style)
3x20 barbell shrugs
4x20 front banded (purple or black mini) barbell good mornings
150-200 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:

1RM Decline bench press

5RM DB bench press
1x50 cable machine seated rows
8x5 Bent over rows
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 2: Lower body

4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
4x20 front banded (purple or black mini) barbell good mornings
5x10 DB bent over rows
6x6 Inverse curls
4x20 Strap reverse hypers

Day 4:

Speed week 2: Upper body

5x15 Bradford press
5x8 Decline DB Rollbacks
1x150 Triceps extensions with black band
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Week 3
Day 1:

1RM Sumo deadlift from 4” elevation

3
5x5 straight leg sumo deadlift @70-75% of max sumo(feet should be placed as wide as the
bar or wider
than traditional sumo style)
4x20 front banded (purple or black mini) barbell good mornings
150-200 Green band leg curls
3x20 bent pendulum reverse hyper

Day 2:

1RM floor press

5x15 Bradford press
8x8 DB Rollbacks
1x150 Triceps extensions (hands start behind the head) with black band
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 3: Lower body

4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
4x20 front banded (purple or black mini) barbell good mornings
6x6 Inverse curls
4x20 Strap reverse hypers
10x60m sled pull @4 plates

Day 4:

Speed week 3: Upper body

1x100 Triceps extension w/ black mini-band
5x15 Bradford press
5x10 Overhead barbell extensions
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Week 4
Day 1:

3x 3RM safety squat bar box squat (1st at below parallel box, 2nd at parallel box, 3rd at 2-4”
above parallel
box)
5x5 straight leg sumo deadlift @75-80% of max sumo(feet should be placed as wide as the
bar or wider
than traditional sumo style)

4x20 front banded (purple or black mini) barbell good mornings

5x25 hip abduction w/ red mini band
3x20 bent pendulum reverse hyper

Day 2:

1RM Close grip bench press w/ reverse bands (Green or Heavy Blue)
1x125 Triceps extensions w/ black mini-band
4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
1x50 cable machine seated rows
5x12 Snatch grip bent over rows
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 4: Lower body

4x20 Strap reverse hypers
4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
4x20 front banded (purple or black mini) barbell good mornings
3x20m duck walk with barbell (near-max weight for each set)
250 Leg presses (Plyo-swing or Regular Machine)
Day 4:

Speed week 4: Upper body

1x150 Triceps extension w/ black mini-band
5x15 Bradford press
5x20 Overhead barbell extensions
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)
Week 1
Day 1:

1RM pause front squat w/ green band

5x5 Hoffman method rack pulls (top pin stops bar @mid-thigh level) @60% of max deadlift
from the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
150-200 Green band leg curls
3x20 bent pendulum reverse hyper

Day 2:

1RM military press

5x15 Incline DB bench press
5x8 Decline DB Rollbacks
1x50 cable machine seated rows
8x5 Bent over rows
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)
Day 3:

Speed week 1: Lower body

4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
6x6 Inverse curls
4x20 Strap reverse hypers
4x20 front banded (purple or black mini) barbell good mornings
5x10 DB bent over rows

Day 4:

Speed week 1: Upper body

5x15 DB military press
5x8 Decline DB Rollbacks
1x150 Triceps extensions with black band
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Week 2

Day 1:
1RM straight leg deficit snatch deadlift w/ red mini bands
5x5 straight leg sumo deadlift @70-75% of max sumo(feet should be placed as wide as the
bar or wider
than traditional sumo style)
3x20 barbell shrugs
4x20 front banded (purple or black mini) barbell good mornings
150-200 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:

1RM Decline bench press

5RM DB bench press
1x50 cable machine seated rows
8x5 Bent over rows
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 2: Lower body

4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
4x20 front banded (purple or black mini) barbell good mornings
5x10 DB bent over rows
6x6 Inverse curls
4x20 Strap reverse hypers

Day 4:
Speed week 2: Upper body
5x15 Bradford press
5x8 Decline DB Rollbacks
1x150 Triceps extensions with black band
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Week 3
Day 1:

1RM Sumo deadlift from 4” elevation

3
5x5 straight leg sumo deadlift @70-75% of max sumo(feet should be placed as wide as the
bar or wider
than traditional sumo style)
4x20 front banded (purple or black mini) barbell good mornings
150-200 Green band leg curls
3x20 bent pendulum reverse hyper

Day 2:

1RM floor press

5x15 Bradford press
8x8 DB Rollbacks
1x150 Triceps extensions (hands start behind the head) with black band
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 3: Lower body

4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
4x20 front banded (purple or black mini) barbell good mornings
6x6 Inverse curls
4x20 Strap reverse hypers
10x60m sled pull @4 plates

Day 4:

Speed week 3: Upper body

1x100 Triceps extension w/ black mini-band
5x15 Bradford press
5x10 Overhead barbell extensions
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Week 4
Day 1:

3x 3RM safety squat bar box squat (1st at below parallel box, 2nd at parallel box, 3rd at 2-4”
above parallel
box)
5x5 straight leg sumo deadlift @75-80% of max sumo(feet should be placed as wide as the
bar or wider
than traditional sumo style)

4x20 front banded (purple or black mini) barbell good mornings

5x25 hip abduction w/ red mini band
3x20 bent pendulum reverse hyper

Day 2:

1RM Close grip bench press w/ reverse bands (Green or Heavy Blue)
1x125 Triceps extensions w/ black mini-band
4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
1x50 cable machine seated rows
5x12 Snatch grip bent over rows
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 4: Lower body

4x20 Strap reverse hypers
4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
4x20 front banded (purple or black mini) barbell good mornings
3x20m duck walk with barbell (near-max weight for each set)
250 Leg presses (Plyo-swing or Regular Machine)
Day 4:

Speed week 4: Upper body

1x150 Triceps extension w/ black mini-band
5x15 Bradford press
5x20 Overhead barbell extensions
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)
Week 1
Day 1:

1RM Rack pull (Sumo) (pin 2)

5x5 Hoffman method rack pulls (top pin stops bar @high hang level) @60% of max deadlift
from the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
150-175 Green band supine leg curls
5x35 hip abduction w/ red mini band
3x10 Bent pendulum reverse hypers

Day 2:

1RM Floor press

5x15 DB seated press
6x10 neck harness good morning with snatch deadlift @ 60% of max snatch
3x90 second isometric high-pulls (narrow grip, moderate grip, wide grip)
4x6 barbell behind neck sit-ups

Day 3:

Speed week 1: Lower body

3x20m frog jumps (barbell on back; start in squat jump forward and land in squat; repeat for
distance)
10x3 split cleans @70% of max
6x6 Hack squats
4x20 Strap reverse hypers
250 Leg presses (Plyo-swing or Regular Machine)
Day 4:

Speed week 1: Upper body

3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)
5x15 Bradford press
3x25 Bamboo bar behind the neck snatch strict press
1x5-min neck harness good mornings
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Week 2

Day 1:
3RM front squat to box (1” above parallel) w/ green band
4x4 complex (2 shrugs + 2 cleans from hip, no feet; practice pulling bar up and yourself
down fast) @
heaviest weight for all sets
5x6 weighted, seated box jumps
5x5 Hoffman method rack pulls (top pin stops bar @knee level) @70% of max deadlift from
the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
175-200 Green band supine leg curls
3x10 Bent pendulum reverse hypers

Day 2:

1RM 1-board close grip bench press

3x25 barbell upright rows
3x90 second isometric high-pulls (narrow grip, moderate grip, wide grip)
5x15 DB decline press
5x10 Lat pulldowns
4x6 barbell behind neck sit-ups

Day 3:

Speed week 2: Lower body

5x6 seated box jumps w/ ankle weights
6x6 Hack squats
4x20 Strap reverse hypers
250 Leg presses (Plyo-swing or Regular Machine)
Day 4:
Speed week 2: Upper body
5x15 DB Incline press
100 Triceps extensions (cable machine)
6x12 seated rows (cable machine)
3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)
5x10 Lat pulldowns
3x10 Bent pendulum reverse hypers

Week 3
Day 1:

1RM Zercher squat (preferably use harness) from pins (bar set @ 1-2” above knee level)
4x4 complex (2 shrugs + 2 cleans) @ heaviest weight for all sets
5x6 weighted, seated box jumps
3x20 Dimmel deadlifts @40% max deadlift
175-200 Green band supine leg curls
3x10 Bent pendulum reverse hypers

Day 2:
1RM wide grip bench w/ 100-200lb of chain resistance
3x25 barbell upright rows
3x90 second isometric high-pulls (narrow grip, moderate grip, wide grip)
5x15 DB bench press
6x12 seated rows (cable machine)
5x10 Lat pulldowns
4x6 barbell behind neck sit-ups

Day 3:

Speed week 3: Lower body

5x6 seated box jumps w/ ankle weights
6x5 Hack squats
1x40-50 Hack squat, drop set
4x20 Strap reverse hypers
250 Leg presses (Plyo-swing or Regular Machine)
Day 4:

Speed week 3: Upper body

100 Triceps extensions (cable machine)
1x25 barbell upright rows
4x8 barbell upright rows (heavy)
6x12 seated rows (cable machine)
3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)

6x10 Lat pulldowns

3x10 Bent pendulum reverse hypers

Week 4
Day 1:

1RM Zercher deadlift from pin 3

5x6 weighted, seated box jumps
3x20 Dimmel deadlifts @40% max deadlift
6x60m sled pulls @ 6-8 plates
4x10 Bent pendulum reverse hypers
Day 2:

1RM strict press

1x150 red band triceps extensions
3x90 second isometric high-pulls (narrow grip, moderate grip, wide grip)
6x12 seated rows (cable machine)
5x5 Bent over rows
5x10 Lat pulldowns
4x6 barbell behind neck sit-ups

Day 3:

Speed week 4: Lower body

5x6 seated box jumps w/ ankle weights
3x25 belt squat machine squats
5x2-3min belt squat machine march
4x20 Strap reverse hypers
10x60m sled pulls @ 4 plates

Day 4:

Speed week 4: Upper body

1x100 Triceps extensions (cable machine)
3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)
2x25 barbell upright rows
6x6 seated rows (cable machine)
12x60m sled pulls @ 2 plates
3x10 Bent pendulum reverse hypers
Week 1
Day 1:

5RM Zercher deadlift from pin 5

5x6 weighted, seated box jumps
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
200 Green band leg curls
6x60m sled pulls @ 6-8 plates
4x10 Bent pendulum reverse hypers

Day 2:

1RM 2-board bench press

4x15 DB bench press (increase weight to max)
6x5 Bent over rows
5x10 Lat pulldowns
4x6 barbell behind neck sit-ups
Day 3:

Speed week 1: Lower body

5x6 seated box jumps w/ ankle weights
3x25 belt squat machine box squats
5x2-3min belt squat machine march
4x20 Strap reverse hypers
10x60m sled pulls @ 4 plates

Day 4:

Speed week 1: Upper body

1x100 Triceps extensions (cable machine)
3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)
4x25 barbell upright rows
6x6 seated rows (cable machine)
12x60m sled pulls @ 2 plates
4x10 Bent pendulum reverse hypers (work up to max weight, must be controlled movement)

Week 2
Day 1:
1RM Safety squat bar box squat (use parallel box)
5x5 Hoffman method rack pulls (top pin stops bar @mid-thigh level) @70% of max deadlift
from the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
6x6 Inverse curls
250 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:
1RM close grip bench off pins (4” from chest)
6x6 chest supported rows (max weight each set)
150-200 Triceps extensions (w/ hands starting behind the head) with black band
10-min 80-100lb medicine ball power cleans

Day 3:

Speed week 2: Lower body

5x2-3min belt squat machine box squats (no barbell)
3x10 seated box jumps
4x20 Strap reverse hypers
4x6 barbell behind neck sit-ups

Day 4:

Speed week 2: Upper body

5x15 DB bench press
8x5 snatch grip rows w/ red mini bands added
1x150 Triceps extensions with black band
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)
Week 3
Day 1:

1RM Straight leg sumo deadlift

6x6 Inverse curls
250 Green band leg curls
3x 15 Bent pendulum reverse hypers

Day 2:

1RM floor press

5x15 DB military press
5x20 williams press
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
100-150 Standing band abdominal crunches

Day 3:

Speed week 3: Lower body

5x25 belt squat machine box squats
4x20 Strap reverse hypers
100-150 Standing band abdominal crunches
10-min 80-100lb medicine ball power cleans

Day 4:

Speed week 3: Upper body

5x12 muscle snatch in belt squat machine
8x5 snatch grip rows w/ black mini bands added
1x150 Triceps extensions with black band
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
3x15 Bent pendulum reverse hypers

Week 4
Day 1:

1RM Reverse band buffalo bar box squat

6x6 Hack squat (heavy)
250 Green band leg curls
6x6 Inverse curls
3x 15 Bent pendulum reverse hypers

Day 2:

3RM incline press

5x15 DB military press
6x10 williams press
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
100-150 Standing band abdominal crunches

Day 3:

Speed week 4: Lower body

5x2-3min belt squat machine box squats (no barbell)
4x20 Strap reverse hypers
100-150 Standing band abdominal crunches
10-min 80-100lb medicine power cleans

Day 4:

Speed week 4: Upper body

5x12 muscle snatch in belt squat machine
5x15 DB military press
6x10 williams press
1x150 Triceps extensions with black band
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs

Week 1
Day 1:

3RM safety squat bar good morning

5x3-5min belt squat machine box squats (no barbell)
6x6 Inverse curls
250 Green band leg curls
3x 15 Bent pendulum reverse hypers

Day 2:

3RM behind the neck strict press

5x10 DB military press (work up to max load)
5x20 williams press
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
100-150 Standing band abdominal crunches

Day 3:

Speed week 1: Lower body

6x12DB muscle cleans
5x3-5min belt squat machine box squats (no barbell)
4x20 Strap reverse hypers
10-min 80-100lb medicine power cleans + throw
Day 4:

Speed week 1: Upper body

5x12 muscle snatch in belt squat machine
5x15 DB military press
2x100 Triceps extensions with black band
4x 400m war wagon (wheelbarrow) sprints at 300-500lbs
Week 2
Day 1:
1RM rack pull against black mini bands (pin 4)

2
5x5 Hoffman method rack pulls (top pin stops bar @hip level) @60% of max deadlift from
the beginning
pin position or floor (each isometric hold will be 3-5 seconds in length).
3x12 Inverse curls
200 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:

1RM reverse band close grip

3x8 military press
5x15 DB decline bench press
10x5 barbell pendley rows
4x5 barbell behind neck sit-ups

Day 3:

Speed week 2: Lower body

4x20 Dimmel deadlifts @40-50% of max deadlift
5 sets of max distance triple jumps
4x20 Strap reverse hypers
1x100 neck harness good morning
4x5 barbell behind neck sit-ups

Day 4:
Speed week 2: Upper body
5x10 snatch grip rows
5x8 DB bent over rows
3x25 bamboo bar bench press
1x150 Triceps extensions with red band
12x60m sled pulls @ 2 plates

Week 3
Day 1:

6x60m sled pull for max weight

4x 400m war wagon (wheelbarrow) sprints at 300-500lbs

200 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:
4x15 DB bench press (work up to max weight)
5x20 face pulls
5x10 snatch grip rows
5x8 DB bent over rows
100-150 Triceps extensions with red band
10-min 80-100lb medicine ball slams

Day 3:

Speed week 3: Lower body

5 sets of max distance triple jumps
4x20 Strap reverse hypers
6x10 neck harness good morning with snatch deadlift @ 40% of max snatch
4x5 barbell behind neck sit-ups

Day 4:

Speed week 3: Upper body

5x10 snatch grip rows
5x8 DB bent over rows
2x50 KB snatches
1x150 Triceps extensions with red band
100-150 Standing band abdominal crunches

Week 4
Day 1:
1RM Camber Bar box squat (200lb of chain to 14” box)
5x5 Hoffman method rack pulls (top pin stops bar @mid-thigh level) @50% of max deadlift
from the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
200 Green band leg curls

4
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:

1RM bench press w/ red mini bands

5x20 face pulls
5x8 DB bent over rows
150-200 Triceps extensions with red band
10-min 80-100lb medicine ball slams

Day 3:

Speed week 4: Lower body

5 sets of max distance triple jumps
4x20 Strap reverse hypers
6x10 neck harness good morning with snatch deadlift @ 50% of max snatch
100-150 Standing band abdominal crunches

Day 4:

Speed week 4: Upper body

8x5 snatch grip rows
2x50 KB snatches
2x100 Triceps extensions with black band
10-min 80-100lb medicine power cleans + throw
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)
Week 1
Day 1:
1RM Safety squat bar box squat to low box (10”)
5x5 Hoffman method rack pulls (top pin stops bar @mid-thigh level) @70% of max deadlift
from the
beginning pin position or floor (each isometric hold will be 3-5 seconds in length).
3x12 Inverse curls
200 Green band leg curls
4x10 bent pendulum reverse hyper (work up to max weight, must be controlled movement)

Day 2:

1RM Military press

3x20 barbell shrugs
5x15 DB decline bench press
10x5 barbell pendley rows
4x5 barbell behind neck sit-ups
Day 3:

Speed week 1: Lower body

5 sets of max distance triple jumps
4x20 Strap reverse hypers
6x10 neck harness good morning with snatch deadlift @ 60% of max snatch
100-150 Standing band abdominal crunches

Day 4:

Speed week 1: Upper body

2x50 KB snatches
6x5 snatch grip rows
1x150 Triceps extensions with black band
3x25 bent pendulum reverse hyper (work up to max weight, must be controlled movement)
10-min 80-100lb medicine power cleans + throw

Week 2

Day 1:

1RM Rack pull (pin 2) w/ black mini bands

5x5 seated box jumps (max height per set)
200 Green band leg curls
6x60m sled pull @ 6 plates
4x10 Bent pendulum reverse hypers

Day 2:

1RM Incline bench press

5x15 DB bench press
3x10 Lat pulldowns (max load each)
3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)
4x5 barbell behind neck sit-ups

Day 3:

Speed week 2: Lower body

3x20 Dimmel deadlifts @40-50% of max deadlift
10x60m sled pulls @4 plates
4x20 Strap reverse hypers
4x5 barbell behind neck sit-ups

Day 4:

Speed week 2: Upper body

5x15 DB bench press
5RM chest supported row
5x20 Neck harness good mornings
150 Triceps push downs (cable machine)

Week 3
Day 1:

2RM Reverse band deadlift

5RM seated good morning with safety squat bar
5x5 seated box jumps w/ weight (max height per set)
200 Green band leg curls
6x60m sled pull @ 6 plates
5x10 Bent pendulum reverse hypers

Day 2:

2RM 3-board bench press

5x15 DB incline bench press
3x25 skull crushers
3x90-second isometric high-pulls (narrow grip, moderate grip, wide grip)
4x5 barbell behind neck sit-ups

Day 3:

Speed week 3: Lower body

3x20 Dimmel deadlifts @40-50% of max deadlift
6x5 seated box jumps w/ ankle weights
3x12 Inverse curls
10x60m sled pulls @4 plates
4x20 Strap reverse hypers
4x5 barbell behind neck sit-ups

Day 4:

Speed week 3: Upper body

5x8-10 Neck harness good mornings with snatch deadlift (work to max)
1x150 Triceps extensions with red band
1x50 upright rows
3x25 bamboo bar bench press
12x60m sled pulls @ 2 plates

Week 4
Day 1:

1RM front squat to low box

4x6 Inverse curl
5x5-min belt squat machine march
3x25 bent pendulum reverse hypers

Day 2:

1RM push press

5x10 wide grip strict overhead press
5x15 Bradford press
3x25 skull crushers
1x100-150 Triceps extensions w/ red mini band
Day 3:

Speed week 4: Lower body

5x5-min belt squat machine march
6x5 seated box jumps w/ ankle weights
6x6 Inverse curls
10x60m sled pulls @4 plates
4x20 Strap reverse hypers

Day 4:

Speed week 4: Upper body

1x150 Triceps extensions with red band
1x50 upright rows
3x25 bamboo bar bench press
12x60m sled pulls @ 2 plates

Week 1
Day 1:

1RM Sumo deadlift pin 1

6x5 Pendley rows @ 315
3RM chest support row
200 Green band leg curls
4x10 bent pendulum reverse hypers

Day 2:

1RM 2-board bench press

1x50 bent over snatch grip rows
5x15 Bradford press
3x25 skull crushers
1x100-150 Triceps extensions w/ red mini band
Day 3:

Speed week 4: Lower body

4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
3x12 Inverse curls
4x20 Strap reverse hypers
4x20 front banded (purple or black mini) barbell good mornings
Day 4:

Speed week 1: Upper body

5x15 DB military press
5x8 Decline DB Rollbacks
1x150 Triceps extensions with black band
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Week 2
Day 1:
1RM straight leg deficit snatch deadlift w/ red mini bands
5x5 straight leg sumo deadlift @70-75% of max sumo(feet should be placed as wide as the
bar or wider
than traditional sumo style)
3x20 barbell shrugs
4x20 front banded (purple or black mini) barbell good mornings
200 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:

5RM incline wide grip bench press

5x complex (3 behind the neck snatch strict press + 3 overhead squat to box)
1x50 cable machine seated rows
8x5 Bent over rows
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 2: Lower body

4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
4x20 front banded (purple or black mini) barbell good mornings
5x10 DB bent over rows
6x6 Inverse curls
4x20 Strap reverse hypers

Day 4:

Speed week 2: Upper body

5x15 Bradford press
5x8 Decline DB Rollbacks
1x150 Triceps extensions with black band
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Week 3
Day 1:
1RM Sumo deadlift w/ black mini bands from 2” elevation
5x5 straight leg sumo deadlift @70-75% of max sumo (feet should be placed as wide as the
bar or wider
than traditional sumo style)
4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
4x20 front banded (purple or black mini) barbell good mornings
200 Green band leg curls
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:
10RM DB bench press (5 sets to build up to max)
5x15 Bradford press
8x8 DB Rollbacks
1x150 Triceps extensions (hands start behind the head) with black band
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 3: Lower body

4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
4x20 front banded (purple or black mini) barbell good mornings
6x6 Inverse curls
4x20 Strap reverse hypers
10x60m sled pull @4 plates

Day 4:

Speed week 3: Upper body

3x25 belt squat machine box squat
5x15 Bradford press
5x10 Overhead barbell extensions
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Week 4
Day 1:

3x 3RM safety squat bar box squat (1

st at below parallel box, 2nd at parallel box, 3rd at 2-4” above parallel

box)
5x5 straight leg sumo deadlift @75-80% of max sumo(feet should be placed as wide as the
bar or wider
than traditional sumo style)
4x20 front banded (purple or black mini) barbell good mornings
5x25 hip abduction w/ red mini band
6x 10 sec isometric hold bent pendulum reverse hyper (max weight for isometric hold on all
sets)

Day 2:

1RM bench press w/ 100lb chain

4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
1x50 cable machine seated rows
5x12 Snatch grip bent over rows
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)

Day 3:

Speed week 4: Lower body

4x20 Strap reverse hypers
4x10 kettlebell jumps (kb is held between legs; squat down and jump maximally, each jump
is performed
individually/do not rebound jumps unless highly experienced)
4x20 front banded (purple or black mini) barbell good mornings
3x20m duck walk with barbell (near-max weight for each set)
250 Leg presses (Plyo-swing or Regular Machine)
Day 4:

Speed week 4: Upper body

5x15 Bradford press
5x10 Overhead barbell triceps extensions
1x100 Triceps extensions w/ 45lb plate
10-min 60-80lb medicine ball throws (any style meaning side or forward throws)
1