Strength

Speed - Strength/Power

Strength - MAX EFFORT

Monday

Wednesday

Friday

Agility Ladder

Agility Ladder

Agility Ladder

Lateral Box Jumps 3 x 0:30

Week 1

Squat

6x2x255

Week 1

Hang Clean

6x3x145

Week 1

Squat

6x3x255

1x6x350

Box Squat

Bench

6x3x225

Push Jerks

6x3x80

Bench

6x2x225

Barbell Lunges

3 x 10

Pull-Ups

3xMAX

Barbell Lunges

3 x 6

Incline D/B Press

3 x 10

Seated Military Press

3 x 8

Incline D/B Press

3 x 6

Abs x 100

T-Bar Rows

3 x 10

Abs x 100

Close Grip D/B Bench

3 x 8

Abs x 100

T-Bar Rows

3 x 6

Choice

Hamstring Curls

3 x 10

Choice

Cable Scarecrows

3 x 8

Choice

Hamstring Curls

3 x 6

Barbell Curls

3 x 10

Calf Raises

3 x 8

Barbell Curls

3 x 6

Week 2

Squat

6x2x255

Week 2

Hang Clean

6x4x145

Week 2

Squat

6x4x255

1x6x385

Box Squat

Bench

6x4x225

Push Jerks

6x3x80

Bench

6x2x225

Barbell Lunges

3 x 10

Pull-Ups

3xMAX

Barbell Lunges

3 x 6

Incline D/B Press

3 x 10

Seated Military Press

3 x 8

Incline D/B Press

3 x 6

Abs x 100

T-Bar Rows

3 x 10

Abs x 100

Close Grip D/B Bench

3 x 8

Abs x 100

T-Bar Rows

3 x 6

Choice

Hamstring Curls

3 x 10

Choice

Cable Scarecrows

3 x 8

Choice

Hamstring Curls

3 x 6

Barbell Curls

3 x 10

Calf Raises

3 x 8

Barbell Curls

3 x 6

Week 3

Squat

6x2x255

Week 3

Hang Clean

6x5x145

Week 3

Squat

6x5x255

1x6x385

Box Squat

Bench

6x5x225

Push Jerks

6x3x80

Bench

6x2x225

Barbell Step-Ups

3 x 10

Pull-Ups

3xMAX

Barbell Step-Ups

3 x 6

Chain-Push-Ups

3 x 10

Overhead Military Press

3 x 8

Chain-Push-Ups

3 x 6

Abs x 100

Low-Pulley Rows

3 x 10

Abs x 100

Close Grip D/B Bench

3 x 8

Abs x 100

Low-Pulley Rows

3 x 6

Choice

RDLs

3 x 10

Choice

Cable Scarecrows

3 x 8

Choice

RDLs

3 x 6

Standing D/B Curls

3 x 10

Calf Raises

3 x 8

Standing D/B Curls

3 x 6

Week 4

Squat

6x2x255

Week 4

Hang Clean

6x6x145

Week 4

Squat

6x6x255

1x6x385

Box Squat

Bench

6x6x225

Push Jerks

6x3x80

Bench

6x2x225

Barbell Step-Ups

3 x 8

Pull-Ups

3 x MAX

Barbell Step-Ups

3 x 5

Chain-Push-Ups

3 x MAX

Overhead Military Press

3 x 6

Chain-Push-Ups

3 x MAX

Abs x 100

Low-Pulley Rows

3 x 8

Abs x 100

Close Grip D/B Bench

3 x 6

Abs x 100

Low-Pulley Rows

3 x 5

Choice

RDLs

3 x 8

Choice

Cable Scarecrows

3 x 6

Choice

RDLs

3 x 5

Standing D/B Curls

3 x 8

Calf Raises

3 x 6

Standing D/B Curls

3 x 5

Week 5

Squat

6x2x255

Week 5

Hang Clean

5x5x155

Week 5

Squat

5x5x270

1x6x415

Box Squat

Bench

5x5x240

Push Jerks

6x3x80

Bench

6x2x225

Bulgarian Split Squats

3 x 8

Pull-Ups

3 x MAX

Bulgarian Split Squats

3 x 5

Floor D/B Chest Press

3 x 8

Seated Arnold Press

3 x 6

Floor D/B Chest Press

3 x 5

Abs x 100

1-Arm D/B Rows

3 x 8

Abs x 100

Close Grip D/B Bench

3 x 6

Abs x 100

1-Arm D/B Rows

3 x 5

Choice

Hamstring Curls

3 x 8

Choice

Cable Scarecrows

3 x 6

Choice

Hamstring Curls

3 x 5

Preacher Curls

3 x 8

Calf Raises

3 x 6

Preacher Curls

3 x 5

Week 6

Squat

6x2x255

Week 6

Hang Clean

4x4x160

Week 6

Squat

4x4x290

1x6x415

Box Squat

Bench

4x4x250

Push Jerks

6x3x80

Bench

6x2x225

Bulgarian Split Squats

3 x 6

Pull-Ups

3 x MAX

Bulgarian Split Squats

3 x 4

Floor D/B Chest Press

3 x 6

Seated Arnold Press

3 x 5

Floor D/B Chest Press

3 x 4

Abs x 100

1-Arm D/B Rows

3 x 6

Abs x 100

Close Grip D/B Bench

3 x 5

Abs x 100

1-Arm D/B Rows

3 x 4

Choice

Hamstring Curls

3 x 6

Choice

Cable Scarecrows

3 x 5

Choice

Hamstring Curls

3 x 4

Preacher Curls

3 x 6

Calf Raises

3 x 5

Preacher Curls

3 x 4

Week 7

Squat

6x2x255

Week 7

Hang Clean

3x3x170

Week 7

Squat

3x3x305

1x6x415

Box Squat

Bench

3x3x265

Push Jerks

6x3x80

Bench

6x2x225

Front Squats

3 x 6

Pull-Ups

3 x MAX

Front Squats

3 x 4

Incline D/B Press

3 x 6

D/B Lateral Raise

3 x 5

Incline D/B Press

3 x 4

Abs x 100

T-Bar Rows

3 x 6

Abs x 100

Close Grip D/B Bench

3 x 5

Abs x 100

T-Bar Rows

3 x 4

Choice

RDLs

3 x 6

Choice

Cable Scarecrows

3 x 5

Choice

RDLs

3 x 4

Barbell Curls

3 x 6

Calf Raises

3 x 5

Barbell Curls

3 x 4

Week 8

Squat

6x2x255

Week 8

Hang Clean

2x2x180

Week 8

Squat

2x2x320

1x6x450

Box Squat

Bench

2x2x280

Push Jerks

6x3x80

Bench

6x2x225

Front Squats

3 x 4

Pull-Ups

3 x MAX

Front Squats

3 x 2

Incline D/B Press

3 x 4

D/B Lateral Raise

3 x 3

Incline D/B Press

3 x 2

Abs x 100

T-Bar Rows

3 x 4

Abs x 100

Close Grip D/B Bench

3 x 3

Abs x 100

T-Bar Rows

3 x 2

Choice

RDLs

3 x 4

Choice

Cable Scarecrows

3 x 3

Choice

RDLs

3 x 2

Barbell Curls

3 x 4

Calf Raises

3 x 3

Barbell Curls

3 x 2

Week 9

Squat

6x2x255

Week 9

Hang Clean

1x1x190

Week 9

Squat

1x1x335

Bench

1x1x295

Push Jerks

6x3x80

Bench

6x2x225

Barbell Lunges

3 x 4

Pull-Ups

3 x 3

Front Squats

3 x 2

Incline D/B Press

3 x 4

D/B Lateral Raise

3 x 3

Incline D/B Press

3 x 2

Abs x 100

T-Bar Rows

3 x 4

Abs x 100

Close Grip D/B Bench

3 x 3

Abs x 100

T-Bar Rows

3 x 2

Choice

Hamstring Curls

3 x 4

Choice

Cable Scarecrows

3 x 3

Choice

RDLs

3 x 2

Barbell Curls

3 x 4

Calf Raises

3 x 3

Barbell Curls

3 x 2