League Standing
1-2
Overall Record
4-2


STRENGTH TRAINING
SUMMER-HYPERTROPHY 1 (WEEK 1) 
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 6 REST   Clean Max   WK 6 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
BACK SQUAT 60% 5   45-60 BENCH PRESS 60% 5   45-60
  65% 5   45-60   65% 5   45-60
  70% 10   75   70% 10   75
  72% 10   75   72% 10   75
  72% 10   75   72% 10   75
DEADLIFT 70% 10   75 SEATED ROW 10RM 10   75
  70% 10   75   10RM 10   75
  70% 10   75   10RM 10   75
LUNGES 8RM 8   75   10RM 10   75
(Each Leg) 8RM 8   75 ALT. SHOULD 10RM 10   75
  8RM 8   75 PRESS (DB) 10RM 10   75
LEG CURLS 10RM 10   75   10RM 10   75
  10RM 10   75 LAT PULLDOWN 10RM 10   75
  10RM 10   75   10RM 10   75
  10RM 10   75   10RM 10   75
SEATED 10RM 10   75 TRICEP 10RM 10   75
CALF RAISES 10RM 10   75 EXTENSION 10RM 10   75
  10RM 10   75 BICEP CURL (DB) 10RM 10   75
  10RM 10   75
DB SHRUGS 10RM 10   75
  10RM 10   75
  10RM 10   75
WORKOUT 3 Bench Max   WORKOUT 4 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 6 REST   Clean Max   WK 6 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
POWER CLEAN 60% 5   45-60 INCLINE BENCH 65% 5   45-60
  65% 5   45-60 PRESS 70% 10   75
  70% 10   75   72% 10   75
  72% 10   75   72% 10   75
  72% 10   75 BENT OVER 10RM 10   75
FRONT SQUAT 10RM 10   75 ROW 10RM 10   75
  10RM 10   75   10RM 10   75
  10RM 10   75 LATERAL RAISE 10RM 10   75
STRAIGHT-LEG 10RM 10   75   10RM 10   75
DEADLIFT 10RM 10   75   10RM 10   75
  10RM 10   75 BENT-OVER 10RM 10   75
SIDE LUNGES 8RM 8   75 RAISE 10RM 10   75
(Each Leg) 8RM 8   75   10RM 10   75
  8RM 8   75 DB SHRUGS 10RM 10   75
BACK LUNGES 8RM 8   75   10RM 10   75
(Each Leg) 8RM 8   75   10RM 10   75
  8RM 8   75
STRENGTH TRAINING
SUMMER-HYPERTROPHY (WEEK 2)
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 7 REST   Clean Max   WK 7 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
BACK SQUAT 60% 5   45-60 BENCH PRESS 60% 5   45-60
  65% 5   45-60   65% 5   45-60
  70% 10   75   70% 10   75
  72% 10   75   72% 10   75
  72% 10   75   72% 10   75
DEADLIFT 70% 10   75 SEATED ROW 10RM 10   75
  70% 10   75   10RM 10   75
  70% 10   75   10RM 10   75
LUNGES 8RM 8   75   10RM 10   75
(Each Leg) 8RM 8   75 ALT. SHOULD 10RM 10   75
  8RM 8   75 PRESS (DB) 10RM 10   75
LEG CURLS 10RM 10   75   10RM 10   75
  10RM 10   75 LAT PULLDOWN 10RM 10   75
  10RM 10   75   10RM 10   75
  10RM 10   75   10RM 10   75
SEATED 10RM 10   75 TRICEP 10RM 10   75
CALF RAISES 10RM 10   75 EXTENSION 10RM 10   75
  10RM 10   75 BICEP CURL (DB) 10RM 10   75
  10RM 10   75
DB SHRUGS 10RM 10   75
  10RM 10   75
  10RM 10   75
WORKOUT 3 Bench Max   WORKOUT 4 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 7 REST   Clean Max   WK 7 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
POWER CLEAN 60% 5   45-60 INCLINE BENCH 65% 5   45-60
  65% 5   45-60 PRESS 70% 10   75
  70% 10   75   72% 10   75
  72% 10   75   72% 10   75
  72% 10   75 BENT OVER 10RM 10   75
FRONT SQUAT 10RM 10   75 ROW 10RM 10   75
  10RM 10   75   10RM 10   75
  10RM 10   75 LATERAL RAISE 10RM 10   75
STRAIGHT-LEG 10RM 10   75   10RM 10   75
DEADLIFT 10RM 10   75   10RM 10   75
  10RM 10   75 BENT-OVER 10RM 10   75
SIDE LUNGES 8RM 8   75 RAISE 10RM 10   75
(Each Leg) 8RM 8   75   10RM 10   75
  8RM 8   75 DB SHRUGS 10RM 10   75
BACK LUNGES 8RM 8   75   10RM 10   75
(Each Leg) 8RM 8   75   10RM 10   75
  8RM 8   75
STRENGTH TRAINING
SUMMER-HYPERTROPHY (WEEK 3) 
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 8 REST   Clean Max   WK 8 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
BACK SQUAT 60% 5   45-60 BENCH PRESS 60% 5   45-60
  65% 5   45-60   65% 5   45-60
  70% 10   75   70% 10   75
  72% 10   75   72% 10   75
  72% 10   75   72% 10   75
DEADLIFT 70% 10   75 SEATED ROW 10RM 10   75
  70% 10   75   10RM 10   75
  70% 10   75   10RM 10   75
LUNGES 8RM 8   75   10RM 10   75
(Each Leg) 8RM 8   75 ALT. SHOULD 10RM 10   75
  8RM 8   75 PRESS (DB) 10RM 10   75
LEG CURLS 10RM 10   75   10RM 10   75
  10RM 10   75 LAT PULLDOWN 10RM 10   75
  10RM 10   75   10RM 10   75
  10RM 10   75   10RM 10   75
SEATED 10RM 10   75 TRICEP 10RM 10   75
CALF RAISES 10RM 10   75 EXTENSION 10RM 10   75
  10RM 10   75 BICEP CURL (DB) 10RM 10   75
  10RM 10   75
DB SHRUGS 10RM 10   75
  10RM 10   75
  10RM 10   75
WORKOUT 3 Bench Max   WORKOUT 4 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 8 REST   Clean Max   WK 8 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
POWER CLEAN 60% 5   45-60 INCLINE BENCH 65% 5   45-60
  65% 5   45-60 PRESS 70% 10   75
  70% 10   75   72% 10   75
  72% 10   75   72% 10   75
  72% 10   75 BENT OVER 10RM 10   75
FRONT SQUAT 10RM 10   75 ROW 10RM 10   75
  10RM 10   75   10RM 10   75
  10RM 10   75 LATERAL RAISE 10RM 10   75
STRAIGHT-LEG 10RM 10   75   10RM 10   75
DEADLIFT 10RM 10   75   10RM 10   75
  10RM 10   75 BENT-OVER 10RM 10   75
SIDE LUNGES 8RM 8   75 RAISE 10RM 10   75
(Each Leg) 8RM 8   75   10RM 10   75
  8RM 8   75 DB SHRUGS 10RM 10   75
BACK LUNGES 8RM 8   75   10RM 10   75
(Each Leg) 8RM 8   75   10RM 10   75
  8RM 8   75
STRENGTH TRAINING
SUMMER-BASIC STRENGTH(WEEK 4)
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 9 REST   Clean Max   WK 9 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
BACK SQUAT 60% 8   45-60 BENCH PRESS 60% 8   45-60
  65% 8   45-60   65% 8   45-60
  75% 6   180   70% 6   180
  80% 5   180   80% 5   180
  80% 5   180   80% 5   180
DEADLIFT 75% 5   180 SEATED ROW 8RM 8   90
  75% 5   180   8RM 8   90
  75% 5   180   8RM 8   90
LUNGES 6RM 6   90   8RM 8   90
(Each Leg) 6RM 6   90 ALT. SHOULD 8RM 8   90
  6RM 6   90 PRESS (DB) 8RM 8   90
LEG CURLS 8RM 8   90   8RM 8   90
  8RM 8   90 LAT PULLDOWN 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90   8RM 8   90
SEATED 10RM 10   75 TRICEP 8RM 8   90
CALF RAISES 10RM 10   75 EXTENSION 8RM 8   90
  10RM 10   75 BICEP CURL (DB) 8RM 8   90
  8RM 8   90
DB SHRUGS 10RM 10   75
  10RM 10   75
  10RM 10   75
WORKOUT 3 Bench Max   WORKOUT 4 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 9 REST   Clean Max   WK 9 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
POWER CLEAN 60% 5   45-60 INCLINE BENCH 65% 5   45-60
  65% 5   45-60 PRESS 70% 5   120
  70% 5   180   80% 5   180
  80% 4   180   80% 5   180
  80% 4   180 BENT OVER 8RM 8   90
FRONT SQUAT 8RM 8   90 ROW 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90 LATERAL RAISE 8RM 8   90
STRAIGHT-LEG 8RM 8   90   8RM 8   90
DEADLIFT 8RM 8   90   8RM 8   90
  8RM 8   90 BENT-OVER 8RM 8   90
SIDE LUNGES 6RM 6   90 RAISE 8RM 8   90
(Each Leg) 6RM 6   90   8RM 8   90
  6RM 6   90 DB SHRUGS 10RM 10   75
BACK LUNGES 6RM 6   90   10RM 10   75
(Each Leg) 6RM 6   90   10RM 10   75
STRENGTH TRAINING
SUMMER-BASIC STRENGTH (WEEK 5)
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 10 REST   Clean Max   WK 10 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
BACK SQUAT 60% 8   45-60 BENCH PRESS 60% 8   45-60
  65% 8   45-60   65% 8   45-60
  75% 6   180   70% 6   180
  80% 5   180   80% 5   180
  80% 5   180   80% 5   180
DEADLIFT 75% 5   180 SEATED ROW 8RM 8   90
  75% 5   180   8RM 8   90
  75% 5   180   8RM 8   90
LUNGES 6RM 6   90   8RM 8   90
(Each Leg) 6RM 6   90 ALT. SHOULD 8RM 8   90
  6RM 6   90 PRESS (DB) 8RM 8   90
LEG CURLS 8RM 8   90   8RM 8   90
  8RM 8   90 LAT PULLDOWN 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90   8RM 8   90
SEATED 10RM 10   75 TRICEP 8RM 8   90
CALF RAISES 10RM 10   75 EXTENSION 8RM 8   90
  10RM 10   75 BICEP CURL (DB) 8RM 8   90
  8RM 8   90
DB SHRUGS 10RM 10   75
  10RM 10   75
  10RM 10   75
WORKOUT 3 Bench Max   WORKOUT 4 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 10 REST   Clean Max   WK 10 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
POWER CLEAN 60% 5   45-60 INCLINE BENCH 65% 5   45-60
  65% 5   45-60 PRESS 70% 5   120
  70% 5   180   80% 5   180
  80% 4   180   80% 5   180
  80% 4   180 BENT OVER 8RM 8   90
FRONT SQUAT 8RM 8   90 ROW 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90 LATERAL RAISE 8RM 8   90
STRAIGHT-LEG 8RM 8   90   8RM 8   90
DEADLIFT 8RM 8   90   8RM 8   90
  8RM 8   90 BENT-OVER 8RM 8   90
SIDE LUNGES 6RM 6   90 RAISE 8RM 8   90
(Each Leg) 6RM 6   90   8RM 8   90
  6RM 6   90 DB SHRUGS 10RM 10   75
BACK LUNGES 6RM 6   90   10RM 10   75
(Each Leg) 6RM 6   90   10RM 10   75
STRENGTH TRAINING
SUMMER-POWER (WEEK 6)
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 11 REST   Clean Max   WK 11 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180 HANG CLEAN 60% 5   180
  70% 5   180   65% 5   180
  80% 5   180   70% 5   180
  85% 5   180   70% 5   180
  85% 5   180   70% 5   180
PUSH PRESS 5RM 5   180 PUSH PRESS 5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
FRONT SQUAT 6RM 6   120 FRONT SQUAT 6RM 6   120
  6RM 6   120   6RM 6   120
  6RM 6   120   6RM 6   120
*BOX JUMPS   8   120 *BOX JUMPS   8   120
    8   120     8   120
    8   120     8   120
BENCH PRESS 80% 6   120 BENCH PRESS 65% 6   120
  80% 6   120   70% 6   120
  80% 6   120   70% 6   120
*PLYO PUSHUP   6   120 *PLYO PUSHUP   6   120
    6   120     6   120
    6   120     6   120
SEATED ROW 10RM 10   120 SEATED ROW 10RM 10   120
  10RM 10   120   10RM 10   120
  10RM 10   120   10RM 10   120
BICEP CURL (DB) 10RM 10   90 BICEP CURL (DB) 10RM 10   90
  10RM 10   90   10RM 10   90
WORKOUT 3 Bench Max  
  Squat Max  
  Clean Max   WK 11 REST
  PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180
  70% 5   180
  80% 5   180
  85% 5   180
  85% 5   180
PUSH PRESS 5RM 5   180
  5RM 5   180
  5RM 5   180
  5RM 5   180
FRONT SQUAT 6RM 6   120
  6RM 6   120
  6RM 6   120
*BOX JUMPS   8   120
    8   120
    8   120
BENCH PRESS 80% 6   120
  80% 6   120
  80% 6   120
*PLYO PUSHUP   6   120
    6   120
    6   120
SEATED ROW 10RM 10   120
  10RM 10   120
  10RM 10   120
BICEP CURL (DB) 10RM 10   90
  10RM 10   90
STRENGTH TRAINING
SUMMER-POWER (WEEK 7)
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 12 REST   Clean Max   WK 12 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180 HANG CLEAN 60% 5   180
  70% 5   180   65% 5   180
  80% 5   180   70% 5   180
  85% 5   180   70% 5   180
  85% 5   180   70% 5   180
PUSH PRESS 5RM 5   180 PUSH PRESS 5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
FRONT SQUAT 6RM 6   120 FRONT SQUAT 6RM 6   120
  6RM 6   120   6RM 6   120
  6RM 6   120   6RM 6   120
*BOX JUMPS   8   120 *BOX JUMPS   8   120
    8   120     8   120
    8   120     8   120
BENCH PRESS 80% 6   120 BENCH PRESS 65% 6   120
  80% 6   120   70% 6   120
  80% 6   120   70% 6   120
*PLYO PUSHUP   6   120 *PLYO PUSHUP   6   120
    6   120     6   120
    6   120     6   120
SEATED ROW 10RM 10   120 SEATED ROW 10RM 10   120
  10RM 10   120   10RM 10   120
  10RM 10   120   10RM 10   120
BICEP CURL (DB) 10RM 10   90 BICEP CURL (DB) 10RM 10   90
  10RM 10   90   10RM 10   90
WORKOUT 3 Bench Max  
  Squat Max  
  Clean Max   WK 12 REST
  PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180
  70% 5   180
  80% 5   180
  85% 5   180
  85% 5   180
PUSH PRESS 5RM 5   180
  5RM 5   180
  5RM 5   180
  5RM 5   180
FRONT SQUAT 6RM 6   120
  6RM 6   120
  6RM 6   120
*BOX JUMPS   8   120
    8   120
    8   120
BENCH PRESS 80% 6   120
  80% 6   120
  80% 6   120
*PLYO PUSHUP   6   120
    6   120
    6   120
SEATED ROW 10RM 10   120
  10RM 10   120
  10RM 10   120
BICEP CURL (DB) 10RM 10   90
  10RM 10   90
STRENGTH TRAINING
SUMMER-BASIC STRENGTH (WEEK 8) 
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 13 REST   Clean Max   WK 13 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
BACK SQUAT 60% 8   45-60 BENCH PRESS 60% 8   45-60
  65% 8   45-60   65% 8   45-60
  75% 6   180   70% 6   180
  80% 5   180   80% 5   180
  80% 5   180   80% 5   180
DEADLIFT 75% 5   180 SEATED ROW 8RM 8   90
  75% 5   180   8RM 8   90
  75% 5   180   8RM 8   90
LUNGES 6RM 6   90   8RM 8   90
(Each Leg) 6RM 6   90 ALT. SHOULD 8RM 8   90
  6RM 6   90 PRESS (DB) 8RM 8   90
LEG CURLS 8RM 8   90   8RM 8   90
  8RM 8   90 LAT PULLDOWN 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90   8RM 8   90
SEATED 10RM 10   75 TRICEP 8RM 8   90
CALF RAISES 10RM 10   75 EXTENSION 8RM 8   90
  10RM 10   75 BICEP CURL (DB) 8RM 8   90
  8RM 8   90
DB SHRUGS 10RM 10   75
  10RM 10   75
  10RM 10   75
WORKOUT 3 Bench Max   WORKOUT 4 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 13 REST   Clean Max   WK 13 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
POWER CLEAN 60% 5   45-60 INCLINE BENCH 65% 5   45-60
  65% 5   45-60 PRESS 70% 5   120
  70% 5   180   80% 5   180
  80% 4   180   80% 5   180
  80% 4   180 BENT OVER 8RM 8   90
FRONT SQUAT 8RM 8   90 ROW 8RM 8   90
  8RM 8   90   8RM 8   90
  8RM 8   90 LATERAL RAISE 8RM 8   90
STRAIGHT-LEG 8RM 8   90   8RM 8   90
DEADLIFT 8RM 8   90   8RM 8   90
  8RM 8   90 BENT-OVER 8RM 8   90
SIDE LUNGES 6RM 6   90 RAISE 8RM 8   90
(Each Leg) 6RM 6   90   8RM 8   90
  6RM 6   90 DB SHRUGS 10RM 10   75
BACK LUNGES 6RM 6   90   10RM 10   75
(Each Leg) 6RM 6   90   10RM 10   75
STRENGTH TRAINING
SUMMER-STRENGTH AND POWER (WEEK 9) 
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 14 REST   Clean Max   WK 14 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180 HANG CLEAN 60% 5   180
  70% 5   180   65% 5   180
  80% 5   180   70% 5   180
  85% 5   180   70% 5   180
  85% 5   180   70% 5   180
PUSH PRESS 5RM 5   180 PUSH PRESS 5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
FRONT SQUAT 6RM 6   120 FRONT SQUAT 6RM 6   120
  6RM 6   120   6RM 6   120
  6RM 6   120   6RM 6   120
*BOX JUMPS   8   120 *BOX JUMPS   8   120
    8   120     8   120
    8   120     8   120
BENCH PRESS 80% 6   120 BENCH PRESS 65% 6   120
  80% 6   120   70% 6   120
  80% 6   120   70% 6   120
*PLYO PUSHUP   6   120 *PLYO PUSHUP   6   120
    6   120     6   120
    6   120     6   120
SEATED ROW 10RM 10   120 SEATED ROW 10RM 10   120
  10RM 10   120   10RM 10   120
  10RM 10   120   10RM 10   120
BICEP CURL (DB) 10RM 10   90 BICEP CURL (DB) 10RM 10   90
  10RM 10   90   10RM 10   90
WORKOUT 3 Bench Max  
  Squat Max  
  Clean Max   WK 14 REST
  PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180
  70% 5   180
  80% 5   180
  85% 5   180
  85% 5   180
PUSH PRESS 5RM 5   180
  5RM 5   180
  5RM 5   180
  5RM 5   180
FRONT SQUAT 6RM 6   120
  6RM 6   120
  6RM 6   120
*BOX JUMPS   8   120
    8   120
    8   120
BENCH PRESS 80% 6   120
  80% 6   120
  80% 6   120
*PLYO PUSHUP   6   120
    6   120
    6   120
SEATED ROW 10RM 10   120
  10RM 10   120
  10RM 10   120
BICEP CURL (DB) 10RM 10   90
  10RM 10   90
STRENGTH TRAINING
SUMMER-STRENGTH AND POWER (WEEK 10) 
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 15 REST   Clean Max   WK 15 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180 HANG CLEAN 60% 5   180
  70% 5   180   65% 5   180
  80% 5   180   70% 5   180
  85% 5   180   70% 5   180
  85% 5   180   70% 5   180
PUSH PRESS 5RM 5   180 PUSH PRESS 5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
FRONT SQUAT 6RM 6   120 FRONT SQUAT 6RM 6   120
  6RM 6   120   6RM 6   120
  6RM 6   120   6RM 6   120
*BOX JUMPS   8   120 *BOX JUMPS   8   120
    8   120     8   120
    8   120     8   120
BENCH PRESS 80% 6   120 BENCH PRESS 65% 6   120
  80% 6   120   70% 6   120
  80% 6   120   70% 6   120
*PLYO PUSHUP   6   120 *PLYO PUSHUP   6   120
    6   120     6   120
    6   120     6   120
SEATED ROW 10RM 10   120 SEATED ROW 10RM 10   120
  10RM 10   120   10RM 10   120
  10RM 10   120   10RM 10   120
BICEP CURL (DB) 10RM 10   90 BICEP CURL (DB) 10RM 10   90
  10RM 10   90   10RM 10   90
WORKOUT 3 Bench Max  
  Squat Max  
  Clean Max   WK 15 REST
  PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180
  70% 5   180
  80% 5   180
  85% 5   180
  85% 5   180
PUSH PRESS 5RM 5   180
  5RM 5   180
  5RM 5   180
  5RM 5   180
FRONT SQUAT 6RM 6   120
  6RM 6   120
  6RM 6   120
*BOX JUMPS   8   120
    8   120
    8   120
BENCH PRESS 80% 6   120
  80% 6   120
  80% 6   120
*PLYO PUSHUP   6   120
    6   120
    6   120
SEATED ROW 10RM 10   120
  10RM 10   120
  10RM 10   120
BICEP CURL (DB) 10RM 10   90
  10RM 10   90
STRENGTH TRAINING
SUMMER-POWER (WEEK 11) 
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 16 REST   Clean Max   WK 16 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180 HANG CLEAN 60% 5   180
  70% 5   180   65% 5   180
  80% 5   180   70% 5   180
  85% 5   180   70% 5   180
  85% 5   180   70% 5   180
PUSH PRESS 5RM 5   180 PUSH PRESS 5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
FRONT SQUAT 6RM 6   120 FRONT SQUAT 6RM 6   120
  6RM 6   120   6RM 6   120
  6RM 6   120   6RM 6   120
*BOX JUMPS   8   120 *BOX JUMPS   8   120
    8   120     8   120
    8   120     8   120
BENCH PRESS 80% 6   120 BENCH PRESS 65% 6   120
  80% 6   120   70% 6   120
  80% 6   120   70% 6   120
*PLYO PUSHUP   6   120 *PLYO PUSHUP   6   120
    6   120     6   120
    6   120     6   120
SEATED ROW 10RM 10   120 SEATED ROW 10RM 10   120
  10RM 10   120   10RM 10   120
  10RM 10   120   10RM 10   120
BICEP CURL (DB) 10RM 10   90 BICEP CURL (DB) 10RM 10   90
  10RM 10   90   10RM 10   90
WORKOUT 3 Bench Max  
  Squat Max  
  Clean Max   WK 16 REST
  PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180
  70% 5   180
  80% 5   180
  85% 5   180
  85% 5   180
PUSH PRESS 5RM 5   180
  5RM 5   180
  5RM 5   180
  5RM 5   180
FRONT SQUAT 6RM 6   120
  6RM 6   120
  6RM 6   120
*BOX JUMPS   8   120
    8   120
    8   120
BENCH PRESS 80% 6   120
  80% 6   120
  80% 6   120
*PLYO PUSHUP   6   120
    6   120
    6   120
SEATED ROW 10RM 10   120
  10RM 10   120
  10RM 10   120
BICEP CURL (DB) 10RM 10   90
  10RM 10   90
STRENGTH TRAINING
SUMMER-POWER (WEEK 12) 
WORKOUT 1 Bench Max   WORKOUT 2 Bench Max  
  Squat Max     Squat Max  
  Clean Max   WK 17 REST   Clean Max   WK 17 REST
  PERCENT SET/REP   (secs)   PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180 HANG CLEAN 60% 5   180
  70% 5   180   65% 5   180
  80% 5   180   70% 5   180
  85% 5   180   70% 5   180
  85% 5   180   70% 5   180
PUSH PRESS 5RM 5   180 PUSH PRESS 5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
  5RM 5   180   5RM 5   180
FRONT SQUAT 6RM 6   120 FRONT SQUAT 6RM 6   120
  6RM 6   120   6RM 6   120
  6RM 6   120   6RM 6   120
*BOX JUMPS   8   120 *BOX JUMPS   8   120
    8   120     8   120
    8   120     8   120
BENCH PRESS 80% 6   120 BENCH PRESS 65% 6   120
  80% 6   120   70% 6   120
  80% 6   120   70% 6   120
*PLYO PUSHUP   6   120 *PLYO PUSHUP   6   120
    6   120     6   120
    6   120     6   120
SEATED ROW 10RM 10   120 SEATED ROW 10RM 10   120
  10RM 10   120   10RM 10   120
  10RM 10   120   10RM 10   120
BICEP CURL (DB) 10RM 10   90 BICEP CURL (DB) 10RM 10   90
  10RM 10   90   10RM 10   90
WORKOUT 3 Bench Max  
  Squat Max  
  Clean Max   WK 17 REST
  PERCENT SET/REP   (secs)
HANG CLEAN 65% 5   180
  70% 5   180
  80% 5   180
  85% 5   180
  85% 5   180
PUSH PRESS 5RM 5   180
  5RM 5   180
  5RM 5   180
  5RM 5   180
FRONT SQUAT 6RM 6   120
  6RM 6   120
  6RM 6   120
*BOX JUMPS   8   120
    8   120
    8   120
BENCH PRESS 80% 6   120
  80% 6   120
  80% 6   120
*PLYO PUSHUP   6   120
    6   120
    6   120
SEATED ROW 10RM 10   120
  10RM 10   120
  10RM 10   120
BICEP CURL (DB) 10RM 10   90
  10RM 10   90


CONDITIONING
DESCRIPT Grade Speed Time Actual Time DESCRIPT Grade Speed Time Actual Time
Warm up 0 5 5 min 0 - 5 Run 5 6 30 sec 26 - 2630
Rest 1 MIN 5 - 6 Rest 5 6 30 sec 2630 - 27
Run 3 6 1 min 6 - 7 Run 5 6.5 30 sec 27 - 2730
Rest 3 6 1 min 7 - 8 Rest 5 6.5 30 sec 2730 - 28
Run 3 6 1 min 8 - 9 Run 5 7 30 sec 28 - 2830
Rest 3 6 1 min 9 - 10 Rest 5 7 30 sec 2830 - 29
Run 3 6 1 min 10 - 11 Run 5 7.5 30 sec 29 - 2930
Rest 3 6 1 min 11 - 12 Rest 5 7.7 30 sec 2930 - 30
Run 3 6 1 min 12 - 13 Run 5 8 30 sec 30 - 3030
Rest 3 6 1 min 13 - 14 Rest 5 8 30 sec 3030 - 31
Rest     1 MIN 14 - 15 Rest     1 MIN 31 - 32
Run 5 6 30 sec 15 - 1530 Run 3 6 1 min 32 - 33
Rest 5 6 30 sec 1530 - 16 Rest 3 6 1 min 33 - 34
Run 5 6.5 30 sec 16 - 1630 Run 3 6 1 min 34 - 35
Rest 5 6.5 30 sec 1630 - 17 Rest 3 6 1 min 35 - 36
Run 5 7 30 sec 17 - 1730 Run 3 6 1 min 36 - 37
Rest 5 7 30 sec 1730 - 18 Rest 3 6 1 min 37 - 38
Run 5 7.5 30 sec 18 - 1830 Run 3 6 1 min 38 - 39
Rest 5 7.7 30 sec 1830 - 19 Rest 3 6 1 min 39 - 40
Run 5 8 30 sec 19 - 1930 COOLDOWN 0 5 1 min 40 - 41
Rest 5 8 30 sec 1930 - 20 COOLDOWN 0 4 1 min 41 - 42
Rest     1 MIN 20 - 21 COOLDOWN 0 3 1 min 42 - 43
Run 10 6 20 sec 21 - 2120 COOLDOWN 0 2 2 min 43 - 44
Rest 10 6 20 sec 2120 - 2140 Total 44 MIN
Run 10 6.5 20 sec 2140 - 22
Rest 10 6.5 20 sec 22 - 2220
Run 10 7 20 sec 2220 - 2240
Rest 10 7 20 sec 2240 - 23
Run 10 7.5 20 sec 23 - 2320
Rest 10 7.7 20 sec 2320 - 2340
Run 10 8 20 sec 2340 - 24
Rest 10 8 40 sec 24 - 25
Rest     1 MIN 25 - 26
** During rest periods get off treadmill and straddle belt.