Yorktown, Va

jacoblambert9 @ gmail.com 1
Jacob Lambert
1
 WEEK 1

DAY 1 - LOWER BODY 1 - SQUAT / HINGE / CARRY 1

PRIMER
1A. Banded Overhead Squats - 2-3 x 10
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Bottomed Out Squat Reaches - 2-3 x 5 each side feel ready.
RAW STRENGTH
2. Barbell Squats - 3 x 5 (use 75-80% of your 1RM) "Rest 2-4 minutes between sets (Rest requirement may increase with
cumulative fatigue).
3. Barbell Hip Thrusts - 3 x 5 (use 75-80% of your 1RM) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. 180º Squat Jumps - 2-4 x 5 (perform sets until rep speed normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. Barbell Front Squats - 4 x 10-12 FF (Form Failure)
6. Leaning Bulgarian Split Squats - 3 x 10-12 FF each leg (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*Standing 8 Count each time you drop the dumbbells to rest. Earn 20 Air Squat
7. DB Gun Carries w/ 25% of BW combined total of dumbbells x 3 minutes
punishment for each rest to be done after the “Iron Will” drill is over.
(rest/pause*)
Rest 8 seconds each time you drop the dumbbells.

DAY 2 - UPPER BODY 1 - VERTICAL PUSH / PULL / HANG 1

PRIMER
1A. Banded Rotator Cuff Ext. Rotation - 2-3 x 15 each side
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Banded Prone Presses - 2-3 x 15 feel ready.
RAW STRENGTH
2. Barbell Overhead Press - 3 x 5 (use 75-80% of your 1RM) Rest 2-4 minutes between sets (Rest requirement may increase with
cumulative fatigue).
3. Weighted Chins - 3 x 5 (use 75-80% of your 1RM) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. DB Speed Press w/ 15-20% of BW in each hand - 2-4 x 5 (perform sets
until rep speed normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. DB Incline Bench Press - 4 x 10-12 FF (Form Failure)
6. Rocking Pulldowns - 3-4 x 10-12 (5-6 each side) FF (Form Failure)
7. Lying Triceps Extensions - 3-4 x 8-10 FF (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*Standing 8 Count each time you drop from the bar. Earn 10 Inverted Row
8. Dead Arm Hang x 3 minutes (rest/pause*)
punishment for each rest to be done after the “Iron Will” drill is over.

Yorktown, Va
jacoblambert9 @ gmail.com 1
Jacob Lambert
1
 WEEK 1

DAY 3 - COMBINE DAY - SAQ 1

PRIMER
1A. Jog 5 minutes
1B. Leg Swings (Front/Back) (Side/Side) x 15-20 each Transition rest only between activities.
S.A.Q.
2. Side to Side Hops - 3 x 15

3. Icky Shuffle x 6 round trips (up/down ladder)

4. 10 yd Sprint => Backpedals x 8 sets

Keep work/rest ratio between 1:3 and 1:5 for each drill. For example, a set
5. High Knee Flying 20's x 8 sets that takes 8 seconds to complete will require a 24-40 second rest.
COOLDOWN (OPTIONAL)
6. Jog 5 minutes Rest 2 minutes between final workout set and jog.

DAY 4 - LOWER BODY 2 - LUNGE / SL HAMS / WALL SIT 1

PRIMER
1A. Banded Pullthroughs - 2-3 x 15
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Banded Good Mornings - 2-3 x 10 feel ready.
RAW STRENGTH
2. Deadlifts - 3 x 5 (use 75-80% of your 1RM) Rest 2-4 minutes between sets (Rest requirement may increase with
cumulative fatigue).
3. Alt. Barbell Reverse Lunges - 3 x 5 (use 75-80% of your 1RM) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Split Squat Switches - 2-4 x 5 each leg (perform sets until rep speed
normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. Single Leg RDLs - 3 x 10-12 FF each leg (Form Failure)
6. DB Alt. Reverse Spinter Lunges - 4 x 10-12 FF each leg (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*Standing 8 Count each time you stand/come out of the 90 degree position.
7. Wall Sits x 3 minutes (rest/pause*) Earn 20 Air Squat punishment for each rest to be done after the “Iron Will” drill
is over.

Yorktown, Va
jacoblambert9 @ gmail.com 2
Jacob Lambert
2
 WEEK 1

DAY 5 - UPPER BODY 2 - HORIZONTAL PUSH / PULL / PUSHUP HOLDS 1

PRIMER
1A. Banded Face Pulls - 2-3 x 15
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Angels & Devils - 2-3 x 15 feel ready.
RAW STRENGTH
2. Barbell Bench Press - 3 x 5 (use 75-80% of your 1RM) Rest 2-4 minutes between sets (Rest requirement may increase with
cumulative fatigue).
3. Barbell Rows - 3 x 5 (use 75-80% of your 1RM) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Clapping Plyo Pushups - 2-4 x 5 (perform sets until rep speed
normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. DB Cheat Laterals - 3 x 10 FF each arm (Form Failure)
6. DB Pullovers - 3 x 10-12 FF (Form Failure)
7. Barbell Curls - 4 x 8-10 FF (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
**Standing 8 Count each time your knees touch the ground. Earn 10 Pushup
8. Hover Hold x 3 minutes (rest/pause*)
punishment for each rest to be done after the “Iron Will” drill is over.

DAY 6 - COMBINE DAY - JUMP 1

PRIMER
1A. Low Pogos - 3 x 40 / 30 / 20
1B. High Pogos - 3 x 10 / 8 / 6 Transition rest only between activities.
VERTICAL
2. Plyo Step Ups - 3 x 6 each leg

3. Broad Jump Retreats - 3 x 6

Keep work/rest ratio between 1:5 and 1:10 for each drill. For example, a set
4. 90º Max Jump Turns - 3 x 8 (4 turns each set) that takes 6 seconds to complete will require a 30-60 second rest.
COOLDOWN (OPTIONAL)
5. Jump Rope - Two Foot Hops x 3-5 Minutes (casual pace - rest/pause as
needed) Rest 2 minutes between final workout set and jump rope.

DAY 7 - OFF

Yorktown, Va
jacoblambert9 @ gmail.com 3
Jacob Lambert
3
 WEEK 2

DAY 8 - LOWER BODY 1 - SQUAT / HINGE / CARRY 1

PRIMER
1A. Banded Overhead Squats - 2-3 x 10
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Bottomed Out Squat Reaches - 2-3 x 5 each side feel ready.
RAW STRENGTH
2. Barbell Squats - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were
completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Barbell Hip Thrusts - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 cumulative fatigue).
were completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. 180º Squat Jumps - 2-4 x 5 (perform sets until rep speed normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. Barbell Front Squats - 4 x 10-12 FF (Form Failure)
6. Leaning Bulgarian Split Squats - 3 x 10-12 FF each leg (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
7. DB Gun Carries w/ 25% of BW combined total of dumbbells x 3 minutes *Standing 8 Count each time you drop the dumbbells to rest. Earn 20 Air Squat
(rest/pause*) punishment for each rest to be done after the “Iron Will” drill is over.

DAY 9 - UPPER BODY 1 - VERTICAL PUSH / PULL / HANG 1

PRIMER
1A. Banded Rotator Cuff Ext. Rotation - 2-3 x 15 each side
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Banded Prone Presses - 2-3 x 15 feel ready.
RAW STRENGTH
2. Barbell Overhead Press - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets
of 5 were completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Weighted Chins - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were cumulative fatigue).
completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. DB Speed Press w/ 15-20% of BW in each hand - 2-4 x 5 (perform sets
until rep speed normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. DB Incline Bench Press - 4 x 10-12 FF (Form Failure)
6. Rocking Pulldowns - 3-4 x 10-12 (5-6 each side) FF (Form Failure)
7. Lying Triceps Extensions - 3-4 x 8-10 FF (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*Standing 8 Count each time you drop from the bar. Earn 10 Inverted Row
8. Dead Arm Hang x 3 minutes (rest/pause*)
punishment for each rest to be done after the “Iron Will” drill is over.

Yorktown, Va
jacoblambert9 @ gmail.com 4
Jacob Lambert
4
 WEEK 2

DAY 10 - COMBINE DAY - SAQ 2

PRIMER
1A. Jog 5 minutes
1B. Walking Hip Circles (Forward x 10 each leg) / (Backward x 10 each leg) Transition rest only between activities.
S.A.Q.
2. Grape Vines - 4 x 16 (right over left x 8 / left over right x 8)

3. Box Drill - 6 x 3 round trips

4. 30 yd "S" Runs - 8 x 1
Keep work/rest ratio between 1:3 and 1:5 for each drill. For example, a set
5. Lying on Back => 10 yd Sprints - 6 x 1 that takes 8 seconds to complete will require a 24-40 second rest.
COOLDOWN (OPTIONAL)
6. Jog 5 minutes Rest 2 minutes between final workout set and jog.

DAY 11 - LOWER BODY 2 - LUNGE / SL HAMS / WALL SIT 1

PRIMER
1A. Banded Pullthroughs - 2-3 x 15
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Banded Good Mornings - 2-3 x 10 feel ready.
RAW STRENGTH
2. Deadlifts - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were
completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Alt. Barbell Reverse Lunges - 3 x 5 (Add 5lbs to Raw Strength lifts if all cumulative fatigue).
sets of 5 were completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Split Squat Switches - 2-4 x 5 each leg (perform sets until rep speed
normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. Single Leg RDLs - 3 x 10-12 FF each leg (Form Failure)
6. DB Alt. Reverse Spinter Lunges - 4 x 10-12 FF each leg (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*Standing 8 Count each time you stand/come out of the 90 degree position.
7. Wall Sits x 3 minutes (rest/pause*) Earn 20 Air Squat punishment for each rest to be done after the “Iron Will” drill
is over.

Yorktown, Va
jacoblambert9 @ gmail.com 5
Jacob Lambert
5
 WEEK 2

DAY 12 - UPPER BODY 2 - HORIZONTAL PUSH / PULL / PUSHUP HOLDS 1

PRIMER
1A. Banded Face Pulls - 2-3 x 15
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Angels & Devils - 2-3 x 15 feel ready.
RAW STRENGTH
2. Barbell Bench Press - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5
were completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Barbell Rows - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were cumulative fatigue).
completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Clapping Plyo Pushups - 2-4 x 5 (perform sets until rep speed
normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. DB Cheat Laterals - 3 x 10 FF each arm (Form Failure)
6. DB Pullovers - 3 x 10-12 FF (Form Failure)
7. Barbell Curls - 4 x 8-10 FF (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
**Standing 8 Count each time your knees touch the ground. Earn 10 Pushup
8. Hover Hold x 3 minutes (rest/pause*)
punishment for each rest to be done after the “Iron Will” drill is over.

DAY 13 - COMBINE DAY - JUMP 2

PRIMER
1A. Low Pogos - 3 x 40 / 30 / 20
1B. High Pogos - 3 x 10 / 8 / 6 Transition rest only between activities.
HORIZONTAL
2. Reactive DB Box Jumps - 6 x 3 (Use between 1/3 and 1/4 of your
bodyweight in combined dumbbell weight.)
3. Skier Hops - 3 x 12 (6 each direction)
Keep work/rest ratio between 1:5 and 1:10 for each drill. For example, a set
4. Single Leg Drop Step Sticks - 3 x 3 each leg that takes 6 seconds to complete will require a 30-60 second rest.
COOLDOWN (OPTIONAL)
5. Jump Rope - Two Foot Hops x 3-5 Minutes (casual pace - rest/pause as
needed) Rest 2 minutes between final workout set and jump rope.

DAY 14 - OFF

Yorktown, Va
jacoblambert9 @ gmail.com 6
Jacob Lambert
6
 WEEK 3

DAY 15 - LOWER BODY 3 - SQUAT / HINGE / CARRY 2

PRIMER
1A. Banded Clamshells - 2-3 x 15 each side
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Banded ER Pause Squats - 2-3 x 12 each side feel ready.
RAW STRENGTH
2. Barbell Squats - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were
completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Barbell Hip Thrusts - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 cumulative fatigue).
were completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Leaning Speed Step Ups - 2-4 x 5 each leg (perform sets until rep speed
normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. Barbell RDLs - 4 x 10-12 FF
6. TKE Split Squat Drops - 3 x 10-12 FF each leg (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*If you fail for a 3rd time on the way to completing your 4 sets, stop, cut
7. DB Farmers Carries w/ BW combined total of dumbbells - 4 x 50 steps weight in half and do 4 more sets of 50 to completion (regardless of the
(white flag*) number of times you fail).
Rest 30-60 seconds between sets.

DAY 16 - UPPER BODY 3 - VERTICAL PUSH / PULL / HANG 2

PRIMER
1A. Band Pull Aparts - 2-3 x 15
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Hanging Scap Pulls - 2-3 x 15 feel ready.
RAW STRENGTH
2. Barbell Overhead Press - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets
of 5 were completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Weighted Chins - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were cumulative fatigue).
completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Plyo Inverted Chins - 2-4 x 5 (perform sets until rep speed normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. Weighted Dips - 4 x 10-12 FF (Form Failure)
6. Meadows Rows - 3 x 10-12 FF each arm (Form Failure)
7. Rocking Tricep Pushdowns - 3-4 x 10-12 FF (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*If you fail for a 3rd time on the way to completing your 3 sets, stop, rest
2 minutes and perform 2 minutes of a dead arm hang as a rest/pause to
8. Dead Arm Switch Grip Hang - 3 x 30 seconds (white flag*)
completion.
Rest 30-60 seconds between sets.

Yorktown, Va
jacoblambert9 @ gmail.com 7
Jacob Lambert
7
 WEEK 3

DAY 17 - COMBINE DAY - SAQ 3

PRIMER
1A. Jog 5 minutes
1B. Walking Reverse Lunge & Reach / Walking Lunge & Twist (left/right) x
10 each leg Transition rest only between activities.
S.A.Q.
2. Ali Shuffle - 5 x 12 (left/right over line = 1)

3. 5-10-5's - 5 x 1 starting to left / 5 x 1 starting to right

4. Half Ratchet 30's (Fast Feet) - 8 x 1

Keep work/rest ratio between 1:3 and 1:5 for each drill. For example, a set
5. 200 yd Shuttle Runs x 3 that takes 8 seconds to complete will require a 24-40 second rest.
COOLDOWN (OPTIONAL)
6. Jog 5 minutes Rest 2 minutes between final workout set and jog.

DAY 18 - LOWER BODY 4 - LUNGE / SL HAMS / WALL SIT 2

PRIMER
1A. Bridge and Reach Overs - 2-3 x 10 each side
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Bird Dogs - 2-3 x 10 each side feel ready.
RAW STRENGTH
2. Deadlifts - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were
completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Alt. Barbell Reverse Lunges - 3 x 5 (Add 5lbs to Raw Strength lifts if all cumulative fatigue).
sets of 5 were completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Sprinter Switches - 2-4 x 5 each leg (perform sets until rep speed
normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. Pullthroughs - 4 x 10-12 FF (Form Failure)
6. DB Alt. Side Lunges - 3 x 10-12 FF each leg (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*If you fail for a 2nd time on any one leg on the way to completing your 60
seconds, stop and proceed to the opposite leg. Penalty for not getting your 60
7. Single Leg Wall Sit x 60 seconds each leg (white flag*) seconds under 2 fails on any one leg is a 90 second wall sit (both feet on the
ground) to be performed after the “Iron Will” drill is over.
Rest 30-60 seconds between sets.

Yorktown, Va
jacoblambert9 @ gmail.com 8
Jacob Lambert
8
 WEEK 3

DAY 19 - UPPER BODY 4 - HORIZONTAL PUSH / PULL / PUSHUP HOLDS 2

PRIMER
1A. Banded ER Step Outs - 2-3 x 15 each arm
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Banded Row-Ups - 2-3 x 15 feel ready.
RAW STRENGTH
2. Barbell Bench Press - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5
were completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Barbell Row - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were cumulative fatigue).
completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Plyo Inverted Rows - 2-4 x 5 (perform sets until rep speed normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. DB Abduction Rows - 3 x 8-10 FF each arm (Form Failure)
6. 1 Arm High Cable Rows - 3 x 10-12 FF each side (Form Failure)
7. DB Waiter's Curls - 3-4 x 10-12 FF (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*If you fail for a 3rd time on the way to completing your 3 sets, stop, rest 2
minutes and perform 2 minutes of a Staggered Plank Walkouts as a rest/
8. Stagger Plyos - 3 x 30 seconds (white flag*)
pause to completion.
Rest 30-60 seconds between sets.

DAY 20 - COMBINE DAY - JUMP 3

PRIMER
1A. Low Pogos - 3 x 40 / 30 / 20
1B. High Pogos - 3 x 10 / 8 / 6 Transition rest only between activities.
TRANSVERSE
2. Rocket Jumps - 3 x 8

3. Static Broad Jumps - 6 x 2 (jump down and back)

Keep work/rest ratio between 1:5 and 1:10 for each drill. For example, a set
4. Cyclone Ninja Box Jumps - 3 x 6 (3 turn to right / 3 turn to left) that takes 6 seconds to complete will require a 30-60 second rest.
COOLDOWN (OPTIONAL)
5. Jump Rope - Two Foot Hops x 3-5 Minutes (casual pace - rest/pause as
needed) Rest 2 minutes between final workout set and jump rope.

DAY 21 - OFF

Yorktown, Va
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Jacob Lambert
9
 WEEK 4

DAY 22 - LOWER BODY 3 - SQUAT / HINGE / CARRY 2

PRIMER
1A. Banded Clamshells - 2-3 x 15 each side
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Banded ER Pause Squats - 2-3 x 12 each side feel ready.
RAW STRENGTH
2. Barbell Squats - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were
completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Barbell Hip Thrusts - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 cumulative fatigue).
were completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Leaning Speed Step Ups - 2-4 x 5 each leg (perform sets until rep speed
normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. Barbell RDLs - 4 x 10-12 FF
6. TKE Split Squat Drops - 3 x 10-12 FF each leg (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*If you fail for a 3rd time on the way to completing your 4 sets, stop, cut
7. DB Farmers Carries w/ BW combined total of dumbbells - 4 x 50 steps weight in half and do 4 more sets of 50 to completion (regardless of the
(white flag*) number of times you fail).
Rest 30-60 seconds between sets.

DAY 23 - UPPER BODY 3 - VERTICAL PUSH / PULL / HANG 2

PRIMER
1A. Band Pull Aparts - 2-3 x 15
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Hanging Scap Pulls - 2-3 x 15 feel ready.
RAW STRENGTH
2. Barbell Overhead Press - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets
of 5 were completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Weighted Chins - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were cumulative fatigue).
completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Plyo Inverted Chins - 2-4 x 5 (perform sets until rep speed normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. Weighted Dips - 4 x 10-12 FF (Form Failure)
6. Meadows Rows - 3 x 10-12 FF each arm (Form Failure)
7. Rocking Tricep Pushdowns - 3-4 x 10-12 FF (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*If you fail for a 3rd time on the way to completing your 3 sets, stop, rest
2 minutes and perform 2 minutes of a dead arm hang as a rest/pause to
8. Dead Arm Switch Grip Hang - 3 x 30 seconds (white flag*)
completion.
Rest 30-60 seconds between sets.

DAY 24 - OFF

Yorktown, Va
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Jacob Lambert
10
 WEEK 4

DAY 25 - LOWER BODY 4 - LUNGE / SL HAMS / WALL SIT 2

PRIMER
1A. Bridge and Reach Overs - 2-3 x 10 each side
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Bird Dogs - 2-3 x 10 each side feel ready.
RAW STRENGTH
2. Deadlifts - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were
completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Alt. Barbell Reverse Lunges - 3 x 5 (Add 5lbs to Raw Strength lifts if all cumulative fatigue).
sets of 5 were completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Sprinter Switches - 2-4 x 5 each leg (perform sets until rep speed
normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. Pullthroughs - 4 x 10-12 FF (Form Failure)
6. DB Alt. Side Lunges - 3 x 10-12 FF each leg (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*If you fail for a 2nd time on any one leg on the way to completing your 60
seconds, stop and proceed to the opposite leg. Penalty for not getting your 60
7. Single Leg Wall Sit x 60 seconds each leg (white flag*) seconds under 2 fails on any one leg is a 90 second wall sit (both feet on the
ground) to be performed after the “Iron Will” drill is over.
Rest 30-60 seconds between sets.

DAY 26 - UPPER BODY 4 - HORIZONTAL PUSH / PULL / PUSHUP HOLDS 2

PRIMER
1A. Banded ER Step Outs - 2-3 x 15 each arm
Keep interset pacing quick to assist warmup. Perform next set as soon as you
1B. Banded Row-Ups - 2-3 x 15 feel ready.
RAW STRENGTH
2. Barbell Bench Press - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5
were completed last workout. Keep the same if not.) Rest 2-4 minutes between sets (Rest requirement may increase with
3. Barbell Row - 3 x 5 (Add 5lbs to Raw Strength lifts if all sets of 5 were cumulative fatigue).
completed last workout. Keep the same if not.) Rest 5 minutes between sets if you fail to get your 5 reps at any point.
POWER RESTORATION - AFTER SHOCK
4. Plyo Inverted Rows - 2-4 x 5 (perform sets until rep speed normalizes) Rest 60 seconds between sets.

HYPERTROPHY
5. DB Abduction Rows - 3 x 8-10 FF each arm (Form Failure)
6. 1 Arm High Cable Rows - 3 x 10-12 FF each side (Form Failure)
7. DB Waiter's Curls - 3-4 x 10-12 FF (Form Failure) Rest 90 seconds between sets.
“IRON WILL” DRILLS - GRIT
*If you fail for a 3rd time on the way to completing your 3 sets, stop, rest 2
minutes and perform 2 minutes of a Staggered Plank Walkouts as a rest/
8. Stagger Plyos - 3 x 30 seconds (white flag*)
pause to completion.
Rest 30-60 seconds between sets.

DAY 27 - OFF

Yorktown, Va
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Jacob Lambert
11
 AAM “IRON WILL”
400 CHALLENGE
THE LOWDOWN
Complete 100 reps of each of the 4 main exercises shown here (pushups, bw squats, situps, and inverted rows) in “400” style
(any amount of reps at a time, in any order, in good form). After stopping on any one exercise, you can proceed to any other
exercise per usual but immediately before you resume your pursuit of 100 reps on an exercise you need to perform 20 seconds
of the corresponding hold. For instance, if you start your workout with 35 pushups and then move onto situps, and squats...
before you could resume pushups you’d have to complete a 20 second hover hold and proceed immediately into the pushups.
Once all 100 reps of any exercise is complete you no longer have to perform it nor its corresponding hold exercise. Your final
score is determined by how quickly you can complete all 400 reps.

HERE IS THE CHALLENGE

Pushups x 100 ==> Hover Hold x 20 seconds

BW Squats x 100 ==> Wall Sit x 20 seconds
Situps x 100 ==> Hollow Body Hold x 20 seconds
Inverted Rows x 100 ==> Dead Arm Hang x 20 seconds

Your score is determined by your total time to completion. The faster you can complete all 400 reps in good form, the higher
your score will be. Given that isometric holds have been added into the mix we expect that we’ll have a wide range of scores
on the leaderboard therefore scoring levels for this challenge have yet to be determined. Challenge scoring standards will be
reclassified as Team Athlean records their challenge times.

Yorktown, Va
jacoblambert9 @ gmail.com
Jacob Lambert
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