| 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 |
|
|
|
|
|
|
|
|
|
|
|
|