7 Week Strength Program Session 3 Session 1 Session 2 Back Squat 1x8 at 70% 1x5 at 75% 1x3 at 80% 1x2 at 85% 1x1 at 90% Bench Press 1x8 at 70% 1x5 at 75% 1x3 at 80% 1x2 at 85% 1x1 at 90% Power Clean 3 Every 2min on the min for 10min at 70% Bulgarian Split Squat 3x8 work to AHAP on last set Seated DB Press 3x10 work to AHAP on last set Deadlift 1x8 at 70% 1x5 at 75% 1x3 at 80% 1x2 at 85% 1x1 at 90% Sumo Deadlift 3 Every 2min on the min for 10min at 70% 40 GHD Sit Ups *sets and reps your choice Single Arm Bench Supported DB Row 3x8L, 8R at 2RIR Front Squat 7x3 at 60% of 1RM Incline Dumbbell Bench Press 1x12, 1x10, 1x8 *AHAP on last set Strict Pull Ups 3 Sets of 2 RIR 50 Elastic Band Face Pulls *sets and reps your choice Alternating DB Biceps Curls 3x12L, 12R at 2RIR Cable Triceps Extensions 3x12 at 2RIR 10min Alternating EMOM Min1: 15 Rear Delt DB Fly Min2: 10 AB Rollouts Tier Three Tactical Session 4 Session 5 Strict Press 1x8 at 70% 1x5 at 75% 1x3 at 80% 1x2 at 85% 1x1 at 90% Banded Speed Deadlift 10x3 at 40% of 1RM + moderate elastic band 3x10 Barbell Upright Row moderately heavy across all sets Bench Press 2x5 at 75% 2x3 at 80% 1x2 at 83% 7 Week Strength Program Session 8 Session 6 Session 7 Back Squat 1x8 at 71% 1x5 at 76% 1x3 at 82% 1x2 at 86% 1x1 at 92% Bench Press 1x8 at 71% 1x5 at 76% 1x3 at 82% 1x2 at 86% 1x1 at 92% Power Clean 3 Every 2min on the min for 10min at 74% Bulgarian Split Squat 3x8 work to AHAP on last set *beat last week on final set Seated DB Press 3x10 work to AHAP on last set *beat last week on final set Deadlift 1x8 at 71% 1x5 at 76% 1x3 at 82% 1x2 at 86% 1x1 at 92% Sumo Deadlift 3 Every 2min on the min for 10min at 74% 50 GHD Sit Ups *sets and reps your choice Single Arm Bench Supported DB Row 3x8L, 8R at 1RIR Front Squat 7x3 at 65% of 1RM Incline Dumbbell Bench Press 1x12, 1x10, 1x8 *AHAP on last two sets Strict Pull Ups 3 Sets of 1 RIR 60 Elastic Band Face Pulls *sets and reps your choice Alternating DB Biceps Curls 3x12L, 12R at 1RIR Cable Triceps Extensions 3x12 at 1RIR 10min Alternating EMOM Min1: 16 Rear Delt DB Fly Min2: 12 AB Rollouts Tier Three Tactical Session 9 Session 10 Strict Press 1x8 at 71% 1x5 at 76% 1x3 at 82% 1x2 at 86% 1x1 at 92% Banded Speed Deadlift 10x3 at 43% of 1RM + moderate elastic band 3x10 Barbell Upright Row moderately heavy across all sets *beat last week on all sets Bench Press 2x5 at 76% 2x3 at 81% 1x2 at 84% 7 Week Strength Program Session 13 Session 11 Session 12 Back Squat 1x8 at 73% 1x5 at 77% 1x3 at 83% 1x2 at 88% 1x1 at 93% Bench Press 1x8 at 73% 1x5 at 77% 1x3 at 83% 1x2 at 88% 1x1 at 93% Power Clean 3 Every 2min on the min for 10min at 77% Bulgarian Split Squat 3x8 work to AHAP on last two sets *beat last week on final set Seated DB Press 3x10 work to AHAP on last two sets *beat last week on final set Deadlift 1x8 at 73% 1x5 at 77% 1x3 at 83% 1x2 at 88% 1x1 at 93% Sumo Deadlift 3 Every 2min on the min for 10min at 77% 60 GHD Sit Ups *sets and reps your choice Single Arm Bench Supported DB Row 3x8L, 8R at AHAP on final set Front Squat 7x3 at 68% of 1RM Incline Dumbbell Bench Press 1x12, 1x10, 1x8 *AHAP on all sets Strict Pull Ups 3 Sets of AMREP 70 Elastic Band Face Pulls *sets and reps your choice Alternating DB Biceps Curls 3x12L, 12R at AHAP on all sets Cable Triceps Extensions 3x12 at AHAP on all Sets 10min Alternating EMOM Min1: 17 Rear Delt DB Fly Min2: 13 AB Rollouts Tier Three Tactical Session 14 Session 15 Strict Press 1x8 at 73% 1x5 at 77% 1x3 at 83% 1x2 at 88% 1x1 at 93% Banded Speed Deadlift 10x3 at 46% of 1RM + moderate elastic band 3x10 Barbell Upright Row AHAP on last set Bench Press 2x5 at 77% 2x3 at 82% 1x2 at 86% 7 Week Strength Program Session 18 Session 16 Session 17 Session 19 Session 20 Back Squat 1x8 at 74% 1x5 at 78% 1x3 at 84% 1x2 at 89% 1x1 at Technical Max Bench Press 1x8 at 74% 1x5 at 78% 1x3 at 84% 1x2 at 89% 1x1 at Technical Max Strict Press 1x8 at 74% 1x5 at 78% 1x3 at 84% 1x2 at 89% 1x1 at Technical Max Power Clean 3 Every 3min on the min for 10min at 80% Banded Speed Deadlift 10x3 at 48% of 1RM + moderate elastic band Seated DB Press 4x8 work to AHAP on last set Deadlift 1x8 at 74% 1x5 at 78% 1x3 at 84% 1x2 at 89% 1x1 at Technical Max 4x8 Barbell Upright Row AHAP on last set Bench Press 2x5 at 78% 2x3 at 83% 1x2 at 87% Bulgarian Split Squat 4x6 work to AHAP on last set Sumo Deadlift 3 Every 3min on the min for 15min at 80% 60 GHD Sit Ups *in as few sets as possible Single Arm Bench Supported DB Row 4x7L, 7R at AHAP on final set Front Squat 7x3 at 70% of 1RM Incline Dumbbell Bench Press 1x12, 1x10, 1x8, 1x6 *AHAP on all sets Strict Pull Ups 3 Sets of AMREP *beat last week 70 Elastic Band Face Pulls *in as few sets as possible Alternating DB Biceps Curls 4x10L, 10R at AHAP on all sets Cable Triceps Extensions 4x10 at AHAP on all Sets 12min Alternating EMOM Min1: 16 Rear Delt DB Fly Min2: 12 AB Rollouts Tier Three Tactical Session 21 Session 22 Back Squat 1x8 at 75% 1x5 at 80% 1x3 at 85% 1x2 at 92% 1x1 at Technical Max Bench Press 1x8 at 75% 1x5 at 80% 1x3 at 85% 1x2 at 92% 1x1 at Technical Max Bulgarian Split Squat 4x6 work to AHAP on last set *beat last week on last set Sumo Deadlift 3 Every 3min on the min for 15min at 82% Strict Pull Ups 4 Sets of AMREP 7 Week Strength Program Session 23 Session 24 Session 25 Power Clean 3 Every 3min on the min for 10min at 82% Strict Press 1x8 at 75% 1x5 at 80% 1x3 at 85% 1x2 at 92% 1x1 at Technical Max Banded Speed Deadlift 10x3 at 50% of 1RM + moderate elastic band Seated DB Press 4x8 work to AHAP on last set *beat last week on last set Deadlift 1x8 at 75% 1x5 at 80% 1x3 at 85% 1x2 at 92% 1x1 at Technical Max 4x8 Barbell Upright Row AHAP on last set *beat last week on last set Bench Press 2x5 at 80% 2x3 at 84% 1x2 at 88% 60 GHD Sit Ups *as fast as possible Single Arm Bench Supported DB Row 4x7L, 7R at AHAP on final set *beat last week on last set Front Squat 7x3 at 73% of 1RM Incline Dumbbell Bench Press 1x12, 1x10, 1x8, 1x6 *AHAP on all sets, beat last week on final set 70 Elastic Band Face Pulls *in as few sets as possible Alternating DB Biceps Curls 4x10L, 10R at AHAP on all sets *try to keep rest interval to 60 sec with last weeks weight Cable Triceps Extensions 4x10 at AHAP on all Sets *try to keep rest interval to 60 sec with last weeks weight 14min Alternating EMOM Min1: 15 Rear Delt DB Fly Min2: 11 AB Rollouts Tier Three Tactical 7 Week Strength Program Session 28 Session 26 Session 27 Session 29 Session 30 Back Squat 1x8 at 76% 1x5 at 82% 1x3 at 86% 1x2 at 95% 1x1 at Technical Max Bench Press 1x8 at 76% 1x5 at 82% 1x3 at 86% 1x2 at 95% 1x1 at Technical Max Strict Press 1x8 at 76% 1x5 at 82% 1x3 at 86% 1x2 at 95% 1x1 at Technical Max Power Clean 3 Every 3min on the min for 10min at 85% Banded Speed Deadlift 10x3 at 52% of 1RM + moderate elastic band Seated DB Press 5x7 work to AHAP on last set Deadlift 1x8 at 76% 1x5 at 82% 1x3 at 86% 1x2 at 95% 1x1 at Technical Max 4x7 Barbell Upright Row AHAP on last set Bench Press 2x5 at 82% 2x3 at 85% 1x2 at 90% Bulgarian Split Squat 5x6 work to AHAP on last set Sumo Deadlift 3 Every 3min on the min for 15min at 85% 70 GHD Sit Ups *as fast as possible Single Arm Bench Supported DB Row 4x6L, 6R at AHAP on final set Front Squat 7x3 at 75% of 1RM Incline Dumbbell Bench Press 1x10, 1x8, 1x6, 1x5 *AHAP on all sets Strict Pull Ups 4 Sets of AMREP *beat last week 80 Elastic Band Face Pulls *in as few sets as possible Alternating DB Biceps Curls 5x9L, 9R at AHAP on all sets Cable Triceps Extensions 4x11 at AHAP on all Sets 14min Alternating EMOM Min1: 16 Rear Delt DB Fly Min2: 12 AB Rollouts Tier Three Tactical Session 26 Session 27 7 Week Strength Program Session 28 Work to 1RM Bench Press Warm Ups 1x10 at 30%, 1x8 at 50%, 1x5 at 60%, 1x2 at 70%, 1x1 at83%, 1x1 at 94% then Three 1RM attempts Session 29 Session 30 Strict Press Warm Ups 1x10 at 30%, 1x8 at 50%, 1x5 at 60%, 1x2 at 70%, 1x1 at83%, 1x1 at 94% then Three 1RM attempts Deadlift Warm Ups 1x10 at 30%, 1x8 at 50%, 1x5 at 60%, 1x2 at 70%, 1x1 at83%, 1x1 at 94% then Three 1RM attempts Tier Three Tactical Bench Press Warm Ups 1x10 at 30%, 1x8 at 50%, 1x5 at 60%, 1x2 at 70%, 1x1 at83%, 1x1 at 94% then Three 1RM attempts