Day 1:
1. Bench Specialization Course
Week 1: 70% x 5, 75% x 4, 80% x 3+
Week 2: 75% x 4, 80% x 3, 85% x 2+
Week 3: 80% x 3, 85% x 2, 90% x 1+
Week 4: 85% x 1, 90% x 1, 95% x 1+
2. DB Floor Press - 2 sets x AMRAP
3a. DB Chest Supported Row – 3 sets x 8-12
3b. DB Power Cleans – 3 sets x 8-12
4a. Ez-Bar Tricep Extensions – 3 sets x 8-15
4b. Hammer Curls – 3 sets x 8-15
_____________________________________________________________________________________
Day 2:
1. Box Jumps – 5 to 8 sets x 1-3 reps
2a. Step Ups or Bulgarian Split Squat (or leg press if we use a commercial gym) – 3 sets x 8-10 reps
2b. Barbell RDL – 3 sets x 8-10 reps
3a. Hanging Leg Raises – 3-4 sets x 10-15 reps
3b. Seated Calf Raises – 3 sets x 1 minute
4. Timed DB Holds – 2 sets x max time
Day 3:
1. Dynamic Effort Barbell Bench – 5 to 8 sets x 1 to 3 reps
2. “3, 2, 1, 1” Pushups – 3 sets x AMGRAP. 3 seconds down, 2 second pause, 1 second up, 1 second
squeeze at the top
3a. Chin-ups – 3 sets x 8-12 reps
3b. Rear Delt Flyes – 3 sets x 8-12 reps
4a. Chest Supported Lateral Raises – 3 sets x 8-12 reps
4b. Barbell Shrugs – 3 sets x 8-12 reps
5a. DB Bicep Curls – 100 reps
5b. DB or Band Kickbacks – 100 reps
_____________________________________________________________________________________
Day 4:
1. Sumo Deadlifts
Week 1: Work up to conservative 3rm
Week 2: Work up to conservative 2rm
Week 3: Work up to conservative 1rm
Week 4: Work up to less conservative 1rm
2a. Step Ups or Bulgarian Split Squat (or leg press if we use a commercial gym) – 3 sets x 6-12 reps
2b. Leg Curls – 3 sets x 8-12 reps
3a. Sprinter Situps – 3 sets x 10-15 reps
3b. Standing Calf Raises – 3 sets x 10-20 reps
4. Ez-Bar Wrist Extensions – 100 total reps
Off Days (Optional):
1. KB Mile – 1 lap
2. Neck Extension – 100 total reps
3. Neck Flexion – 100 total reps
*Perform 2-3x per week.