3 day option

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TEAM: NAME:

PHASE:

3 DAY OPTION

Rest Between Sets

Warmup

SMR:

90-120s for 8 reps

Stretches:

Rest Between Pairings

Day 1 Estimated 1 Rep Max SQ

F.SQ

DL

100

100

100

Warmup

Press INC.P OHP 100

100

100

PULL

Clean

Jerk

PP

SN

100

100

100

100

100

SMR:

Warmup

Activation:

SMR:

Warmup

Activation:

Stretches: Session 1

FOCUS:

SMR:

Activation:

Stretches: Session 2

WEEKS: 1-4

Stretches: Session 3

Session 4

10-20s

A1. DB Split Squat

RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 3010 #### 10

10

-

#### kg

RPE:

Ea. Side

Tempo: 3010 #### 8

8

8

-

#### kg

Ea. Side

RPE: 6

Tempo: 4010 #### 6

6

6

-

#### kg

Ea. Side

RPE: 6

Tempo: 4010 6

6

6

Rep Actual A2. Chinup Eccentrics

B1. SL SA DB RDL

Wt. Actual RPE

####

-

#### kg

RPE:

Add weight on Rep Actual dip belt if Wt. Actual possible

Rep Goal

RPE Rep Goal

####

-

Tempo: 5

#### kg

RPE:

Ea. Side

5s #### 5

Tempo: 3110 #### 6

6

-

#### kg

RPE:

Add weight on dip belt if possible -

Tempo: 5

#### kg

RPE:

Ea. Side

5

5s #### 5

Tempo: 3110 #### 6

6

6

-

#### kg

Add weight on dip belt if possible -

RPE: 6

#### kg

Ea. Side

Tempo: 6

RPE: 6

6

5s #### 6

Tempo: 3110 #### 6

6

6

-

#### kg

Add weight on dip belt if possible -

RPE: 7

#### kg

Ea. Side

Tempo: 7

RPE: 6

7

5s 7

Tempo: 3110 6

6

6

Rep Actual B2. SA DB Benchpress

Wt. Actual RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 3010 #### 10

10

-

#### kg

RPE:

Ea. Side

Tempo: 3010 #### 8

8

8

-

#### kg

Ea. Side

RPE: 6

Tempo: 4010 #### 6

6

6

-

#### kg

Ea. Side

RPE: 6

Tempo: 4010 6

6

Rep Actual Wt. Actual RPE

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual

Core/Stability A1. Deadbug 4 x 15 ea. A2. Side Plank 4 x 45s ea.

Additional Work/Notes

6

TEAM: NAME:

PHASE:

3 DAY OPTION

Rest Between Sets

Warmup

SMR:

90-120s for 8 reps

Stretches:

Rest Between Pairings

Day 2 Estimated 1 Rep Max SQ

F.SQ

DL

100

100

100

Warmup

Press INC.P OHP 100

100

100

PULL

Clean

Jerk

PP

SN

100

100

100

100

100

SMR:

Warmup

Activation:

SMR:

Warmup

Activation:

Stretches: Session 1

FOCUS:

SMR:

Activation:

Stretches: Session 2

WEEKS: 1-4

Stretches: Session 3

Session 4

10-20s

A1. DB Stepup

RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 10

10

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 8

8

8

-

#### kg

Ea. Side

RPE: 8

Tempo: 2010 #### 8

8

8

-

#### kg

Ea. Side

RPE: 8

Tempo: 1010 8

8

8

Rep Actual A2. Bent Over BB/DB Pronated Row Choose one B1. Leg Curl of choice

Wt. Actual RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 3010 #### 10

-

#### kg

RPE:

10

Tempo: 3010 #### 8

8

-

#### kg

8

RPE: 8

Tempo: 3010 #### 8

8

-

#### kg

8

RPE: 6

Tempo: 4010 6

6

6

Rep Actual Wt. Actual RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 4010 #### 10

-

#### kg

RPE:

10

Tempo: 4010 #### 8

8

-

#### kg

8

RPE: 8

Tempo: 4010 #### 8

8

-

#### kg

8

RPE: 8

Tempo: 4010 8

8

8

Rep Actual B2. Standing Alt. NG DB Press Hold at Top

Wt. Actual RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 10

10

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 8

8

8

-

#### kg

Ea. Side

RPE: 8

Tempo: 2010 #### 8

8

8

-

#### kg

Ea. Side

RPE: 6

Tempo: 2010 6

6

Rep Actual Wt. Actual RPE

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual

Core/Stability A1. BB Plank 4 x 60s A2.Cable Pallov Press 4 x 15 (1012) ea.

Additional Work/Notes

6

TEAM: NAME:

PHASE:

3 DAY OPTION

Rest Between Sets

Warmup

SMR:

90-120s for 8 reps

Stretches:

Rest Between Pairings

Day 3 Estimated 1 Rep Max SQ

F.SQ

DL

100

100

100

Warmup

Press INC.P OHP 100

100

100

PULL

Clean

Jerk

PP

SN

100

100

100

100

100

SMR:

Warmup

Activation:

SMR:

Warmup

Activation:

Stretches: Session 1

FOCUS:

WEEKS: 1-4

SMR:

Activation:

Stretches:

Stretches:

Session 2

Session 3

Session 4

10-20s

A1. Goblet Lateral Squat (Lunge)

RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 10

10

-

#### kg

RPE:

Ea. Side

Tempo: 3010 #### 8

8

8

-

#### kg

Ea. Side

RPE: 6

Tempo: 3110 #### 6

6

6

-

#### kg

Ea. Side

RPE: 6

Tempo: 3110 6

6

6

Rep Actual

Wt. Actual A2. Seated NG RPE Cable Row Rep Goal

####

-

#### kg

RPE:

Tempo: 3010 #### 10

-

#### kg

RPE:

10

Tempo: 3010 #### 8

8

-

#### kg

8

RPE: 8

Tempo: 3010 #### 8

8

-

#### kg

8

RPE: 6

Tempo: 4010 6

6

6

Rep Actual B1. SL Glute Bridge

Wt. Actual RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: N/A #### 30s

30s

-

#### kg

RPE:

Ea. Side

Tempo: N/A #### 30s

30s

30s

-

#### kg

Ea. Side

RPE: 35s

Tempo: N/A #### 35s

35s

35s

-

#### kg

Ea. Side

RPE: 40s

Tempo: N/A 40s

40s

40s

Rep Actual B2. Weighted Pushups

Wt. Actual RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 3010 #### 10

-

#### kg

RPE:

10

Tempo: 3010 #### 10

10

10

-

#### kg

Elevate feet 6"

RPE: 10

Tempo: 3010 #### 10

10

10

-

#### kg

Elevate feet 12"

RPE: 10

Tempo: 3010 10

10

Rep Actual Wt. Actual RPE

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual

Core/Stability A1. MB Russian Twists (Keep Hips and Knee's @ 90°) 4 x 15 ea. side A2. Feet Elevated MB Crunches 4 x 25

Additional Work/Notes

10

TEAM: NAME:

PHASE:

Day 1 Estimated 1 Rep Max

3 DAY OPTION

Rest Between Sets

Warmup

SMR:

90-120s for 8 reps

Stretches:

Rest Between Pairings

SQ

F.SQ

DL

100

100

100

Warmup

Press INC.P OHP 100

100

100

PULL

Clean

Jerk

PP

SN

100

100

100

100

100

SMR:

Warmup

Activation:

SMR:

Warmup

Activation:

Stretches: Session 1

FOCUS:

SMR:

Activation:

Stretches: Session 2

WEEKS: 5-8

Stretches: Session 3

Session 4

10-20s

A1. RFE BB Split Squat

RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 8

8

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 8

8

8

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 6

6

6

-

#### kg

RPE:

Ea. Side

Tempo: 2010 5

5

5

Rep Actual A2. Chinup

Wt. Actual RPE

####

-

#### kg

RPE:

Lowering only = Rep Actual Max reps Wt. Actual 5s lowers

Rep Goal

B1. BB RDL

RPE

####

-

Tempo: 2010 #### Max

#### kg

RPE:

Rep Goal

Tempo: 3010 #### 8

-

#### kg

RPE:

Lowering only = Max reps 5s lowers

Max

-

Tempo: 2010 #### Max

#### kg

RPE:

8

Max

Max

Tempo: 3010 #### 8

8

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 #### Max

#### kg

RPE:

8

Max

Max

Tempo: 4010 #### 6

6

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 6

#### kg

RPE:

6

6

6

Tempo: 4010 5

5

5

Rep Actual Wt. Actual B2. NG DB 30° RPE Benchpress Rep Goal

####

-

#### kg

RPE:

Tempo: 2010 #### 8

-

#### kg

RPE:

8

Tempo: 2010 #### 8

8

-

#### kg

RPE:

8

Tempo: 3010 #### 6

6

-

#### kg

RPE:

6

Tempo: 3010 5

5

Rep Actual Wt. Actual RPE

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual

Core/Stability A1. Deadbug with plates 4 x 15 ea. A2. Wt. Side Plank 4 x 45s ea.

Additional Work/Notes

5

TEAM: NAME:

PHASE:

3 DAY OPTION

Rest Between Sets

Warmup

SMR:

90-120s for 8 reps

Stretches:

Rest Between Pairings

Day 2 Estimated 1 Rep Max SQ

F.SQ

DL

100

100

100

Warmup

Press INC.P OHP 100

100

100

PULL

Clean

Jerk

PP

SN

100

100

100

100

100

SMR:

Warmup

Activation:

SMR:

Warmup

Activation:

Stretches: Session 1

FOCUS:

SMR:

Activation:

Stretches: Session 2

WEEKS: 5-8

Stretches: Session 3

Session 4

10-20s

A1. BB Stepup

RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 10

10

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 8

8

8

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 8

8

8

-

#### kg

RPE:

Ea. Side

Tempo: 1010 6

6

6

Rep Actual A2. NG Chinup

Wt. Actual RPE

####

-

#### kg

RPE:

Lowering only = Rep Actual Max reps Wt. Actual 5s lowers

Rep Goal

B1. SL Leg Curl of choice

RPE Rep Goal

####

-

Tempo: 2010 #### Max

#### kg

RPE:

Ea. Side

Max

Tempo: 4010 #### 10

10

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 #### Max

#### kg

RPE:

Ea. Side

Max

Max

Tempo: 4010 #### 8

8

8

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 #### Max

#### kg

RPE:

Ea. Side

Max

Max

Tempo: 4010 #### 8

8

8

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 6

#### kg

RPE:

Ea. Side

6

6

Tempo: 4010 6

6

6

Rep Actual B2. Standing BB Overhead Press

Wt. Actual RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 2010 #### 10

-

#### kg

RPE:

10

Tempo: 2010 #### 8

8

-

#### kg

RPE:

8

Tempo: 2010 #### 8

8

-

#### kg

RPE:

8

Tempo: 2010 6

6

Rep Actual Wt. Actual RPE

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual

Core/Stability A1. BB Rollout 4 x 15-20 A2. Cable Pallov Press 4 x 10 (1012) ea.

Additional Work/Notes

6

TEAM: NAME:

PHASE:

3 DAY OPTION

Rest Between Sets

Warmup

SMR:

90-120s for 8 reps

Stretches:

Rest Between Pairings

Day 3 Estimated 1 Rep Max SQ

F.SQ

DL

100

100

100

Warmup

Press INC.P OHP 100

100

100

PULL

Clean

Jerk

PP

SN

100

100

100

100

100

SMR:

Warmup

Activation:

SMR:

Warmup

Activation:

Stretches: Session 1

FOCUS:

SMR:

Activation:

Stretches: Session 2

WEEKS: 5-8

Stretches: Session 3

Session 4

10-20s

A1. Walking DB Lunges

RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 10

10

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 8

8

8

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 8

8

8

-

#### kg

RPE:

Ea. Side

Tempo: 2010 6

6

6

Rep Actual A2. Seated Pronated Cable Row

B1. SL Hip Thrust

Wt. Actual RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 3011 #### 10

-

#### kg

RPE:

10

Tempo: 3011 #### 8

8

-

#### kg

RPE:

8

Tempo: 3011 #### 8

8

-

#### kg

RPE:

8

Tempo: 3012 6

6

6

Rep Actual Wt. Actual RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 3011 #### 10

10

-

#### kg

RPE:

Ea. Side

Tempo: 3011 #### 8

8

8

-

#### kg

RPE:

Ea. Side

Tempo: 3011 #### 8

8

8

-

#### kg

RPE:

Ea. Side

Tempo: 3011 8

8

8

Rep Actual B2. DB 1 1/4 Benchpress

Wt. Actual RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 3110 #### 8

-

#### kg

RPE:

8

Tempo: 3110 #### 8

8

-

#### kg

RPE:

8

Tempo: 3110 #### 8

8

-

#### kg

RPE:

8

Tempo: 3110 6

6

Rep Actual Wt. Actual RPE

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual

Core/Stability A1. Feet-Elevated Contralateral Crunches 4 x 20 ea. side A2. Rope Cable Crunches 4 x 15 (2011)

Additional Work/Notes

6

TEAM: NAME:

PHASE:

3 DAY OPTION

Rest Between Sets

Warmup

SMR:

90-120s for 8 reps

Stretches:

Rest Between Pairings

Day 1 Estimated 1 Rep Max SQ

F.SQ

DL

100

100

100

Warmup

Press INC.P OHP 100

100

100

PULL

Clean

Jerk

PP

SN

100

100

100

100

100

SMR:

Warmup

Activation:

SMR:

Warmup

Activation:

Stretches: Session 1

FOCUS:

SMR:

Activation:

Stretches: Session 2

WEEKS: 9-12

Stretches: Session 3

Session 4

10-20s

A1. Back Squat

RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 2010 #### 8

-

#### kg

RPE:

8

Tempo: 2010 #### 6

6

-

#### kg

RPE:

6

Tempo: 2010 #### 5

5

-

#### kg

RPE:

5

Tempo: 2010 4

4

4

Rep Actual A2. Pullups

Wt. Actual RPE

####

-

#### kg

RPE:

Lowering only = Rep Actual Max reps Wt. Actual 5s lowers

Rep Goal

B1. BB Hip Thrust

RPE

####

-

Tempo: 2010 #### 5

#### kg

RPE:

Rep Goal

5

Tempo: 3011 #### 8

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 #### 5

#### kg

RPE:

8

5

5

Tempo: 3011 #### 6

6

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 #### 5

#### kg

RPE:

6

5

5

Tempo: 3011 #### 5

5

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 5

#### kg

RPE:

5

5

5

Tempo: 3012 4

4

4

Rep Actual B2. BB Benchpress

Wt. Actual RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 2010 #### 8

-

#### kg

RPE:

8

Tempo: 2010 #### 6

6

-

#### kg

RPE:

6

Tempo: 2010 #### 5

5

-

#### kg

RPE:

5

Tempo: 2010 4

4

Rep Actual Wt. Actual RPE

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual

Core/Stability A1. Hanging Leg Raise 4 x 15 ea.(3011) A2. Wt. Side Plank 4 x 30s ea. (Increase Weight 10-30lbs)

Additional Work/Notes

4

TEAM: NAME:

PHASE:

3 DAY OPTION

Rest Between Sets

Warmup

SMR:

90-120s for 8 reps

Stretches:

Rest Between Pairings

Day 2 Estimated 1 Rep Max SQ

F.SQ

DL

100

100

100

Warmup

Press INC.P OHP 100

100

100

PULL

Clean

Jerk

PP

SN

100

100

100

100

100

SMR:

Warmup

Activation:

SMR:

Warmup

Activation:

Stretches: Session 1

FOCUS:

SMR:

Activation:

Stretches: Session 2

WEEKS: 9-12

Stretches: Session 3

Session 4

10-20s

A1. Front Squat

RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 2010 #### 10

-

#### kg

RPE:

10

Tempo: 2010 #### 8

8

-

#### kg

RPE:

8

Tempo: 2010 #### 8

8

-

#### kg

RPE:

8

Tempo: 1010 6

6

6

Rep Actual A2. NarrowGrip Chinup

B1. SL Leg Curl of choice

Wt. Actual RPE

####

-

#### kg

RPE:

Lowering only = Rep Actual Max reps Wt. Actual 5s lowers

Rep Goal

RPE Rep Goal

####

-

Tempo: 2010 #### 5

#### kg

RPE:

Ea. Side

5

Tempo: 4010 #### 10

10

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 #### 5

#### kg

RPE:

Ea. Side

5

5

Tempo: 4010 #### 8

8

8

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 #### 5

#### kg

RPE:

Ea. Side

5

5

Tempo: 4010 #### 8

8

8

-

#### kg

RPE:

Lowering only = Max reps 5s lowers -

Tempo: 2010 5

#### kg

RPE:

Ea. Side

5

5

Tempo: 4010 6

6

6

Rep Actual B2. Standing BB Overhead Press

Wt. Actual RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 2010 #### 10

-

#### kg

RPE:

10

Tempo: 2010 #### 8

8

-

#### kg

RPE:

8

Tempo: 2010 #### 8

8

-

#### kg

RPE:

8

Tempo: 2010 6

6

Rep Actual Wt. Actual RPE

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual

Core/Stability A1. SA DB Farmers Walk 4 x 60yd ea.

A2. V-Sit 4 x 60s

Additional Work/Notes

6

TEAM: NAME:

PHASE:

3 DAY OPTION

Rest Between Sets

Warmup

SMR:

90-120s for 8 reps

Stretches:

Rest Between Pairings

Day 3 Estimated 1 Rep Max SQ

F.SQ

DL

100

100

100

Warmup

Press INC.P OHP 100

100

100

PULL

Clean

Jerk

PP

SN

100

100

100

100

100

SMR:

Warmup

Activation:

SMR:

Warmup

Activation:

Stretches: Session 1

FOCUS:

SMR:

Activation:

Stretches: Session 2

WEEKS: 9-12

Stretches: Session 3

Session 4

10-20s

A1. Reverse BB lunges

RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 10

10

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 8

8

8

-

#### kg

RPE:

Ea. Side

Tempo: 2010 #### 8

8

8

-

#### kg

RPE:

Ea. Side

Tempo: 2010 6

6

6

Rep Actual A2. Seated Supinated Cable Row

B1. SL BB Hip Thrust

Wt. Actual RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 3011 #### 10

-

#### kg

RPE:

10

Tempo: 3011 #### 8

8

-

#### kg

RPE:

8

Tempo: 3011 #### 8

8

-

#### kg

RPE:

8

Tempo: 3012 6

6

6

Rep Actual Wt. Actual RPE Rep Goal

####

-

#### kg

RPE:

Ea. Side

Tempo: 3011 #### 8

8

-

#### kg

RPE:

Ea. Side

Tempo: 3011 #### 6

6

6

-

#### kg

RPE:

Ea. Side

Tempo: 3011 #### 6

6

6

-

#### kg

RPE:

Ea. Side

Tempo: 3011 5

5

5

Rep Actual B2. DB Benchpress

Wt. Actual RPE

####

-

#### kg

RPE:

Rep Goal

Tempo: 3010 #### 8

-

#### kg

RPE:

8

Tempo: 3010 #### 8

8

-

#### kg

RPE:

8

Tempo: 2010 #### 6

6

-

#### kg

RPE:

6

Tempo: 2010 5

5

Rep Actual Wt. Actual RPE

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

####

-

#### kg

RPE:

Tempo:

Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual RPE Rep Goal Rep Actual Wt. Actual

Core/Stability A1. Forward Facing MB Scoop Throw to Wall 4 x 20 ea. side A2. Lying Leg Raise 4 x 15 (3010)

Additional Work/Notes

5

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