Week 1 October 13th – 19th
Sunday: Off
Monday:
Viking Press, 150 x 5 x 5, 2 min rest between sets
Lying Dbell Tric Extensions, 4 sets of 20 with the 11’s, 15 sec rest
Tricep Push Downs, 2 sets of 10 with 50 pounds, 15 sec rest
Lat Pull Downs, 4 sets of 15 with 50 pounds, 15 sec rest
CoC grippers
Tuesday:
Off
Wednesday: Box Squats, 275 and green bands x 2 x 8 sets, 30 sec rest between sets
445 x 2, 495 x 2
Speed Pulls, 315, 365, 415 x 1
Pull Throughs, green band x 20 x 2 sets
Rev Hypers or Glute Ham Raises, 2 sets
Seated Calf Raises
Abs and CoC Grippers
Thursday:
Off
Friday:
Speed Bench (rev band), 315 x 3 x 8 sets, 30 sec rest between sets
365 x 1, 405 x 1
Incline Bench, 225 x 5, 247 x 5, 269 x 5
Tate Presses, 4 high rep sets with 25’s
Dbell Cleans, 4 sets of 12 with 11’s
Barbell Rows, 4 sets of 10 with 225
Dbell Curls, 3 sets of 10 with 45’s
CoC Grippers
Saturday:
Off
Week 2 October 20th – 26th
Sunday:
GM Variation, up to a 5, 3, and 1 RM
High Bar Squats, 275 for reps
Speed Deads, 315, 385, 455, 455
Rev Hypers/GHR’s, 3-4 sets
Standing Calf Raises
Abs and CoC Grippers
2 Events (one medley, one strength)
Monday:
Log Press, 201 x 5 x 5, 2 min rest between sets
Lying Dbell Tric Extensions, 4 sets of 20 with the 15’s, 15 sec rest
Tricep Push Downs, 2 sets of 10 with 62 pounds, 15 sec rest
Lat Pull Downs or Chins, 4 sets of 15 with 62 pounds, 15 sec rest
CoC grippers
Tuesday:
Off
Wednesday: Box Squats, 297 and green bands x 2 x 8 sets, 30 sec rest between sets
457 x 2, 506x 2
Speed Pulls, 315, 365, 415 x 1
Pull Throughs, green band x 20 x 3 sets
Rev Hypers or Glute Ham Raises, 3 set
Seated Calf Raises
Abs and Grippers
Thursday:
Off
Friday:
Speed Bench (rev band), 337 x 3 x 8 sets, 30 sec rest between sets
385 x 1, 427 x 1
Incline Bench, 225 x 5, 247 x 5, 269 x 5
Tate Presses, 4 high rep sets with 25’s
Dbell Cleans, 4 sets of 12 with 11’s
Barbell Rows, 4 sets of 10 with 247
Dbell Curls, 3 sets of 10 with 45’s
Abs and Grippers
Saturday:
Off
Week 3 October 27th – November 2nd
Sunday:
GM Variation, up to a 5, 3, and 1 RM
High Bar Squats, 275 for reps
Speed Deads, 315, 385, 455, 455
Rev Hypers/GHR’s, 3-4 sets
Standing Calf Raises
Abs and CoC Grippers
2 Events (one medley, one strength)
Monday:
Thick Bar Clean and Press, 185x 5 x 5, 2 min rest between sets
Lying Dbell Tric Extensions, 4 sets of 15 with the 20’s, 15 sec rest
Tricep Push Downs, 2 sets of 10 with 75 pounds, 15 sec rest
Lat Pull Downs or Chins, 4 sets of 15 with 75 pounds, 15 sec rest
CoC grippers
Tuesday:
Off
Wednesday: Box Squats, 319 and green bands x 2 x 8 sets, 30 sec rest between sets
468 x 2, 517x 2
Speed Pulls, 315, 365, 415 x 1
Pull Throughs, green band x 20 x 3 sets
Rev Hypers or Glute Ham Raises, 3 set
Seated Calf Raises
Abs and Grippers
Thursday:
Off
Friday:
Speed Bench (rev band), 359 x 3 x 8 sets, 30 sec rest between sets
397 x 1, 448 x 1
Incline Bench, 225 x 5, 247 x 5, 269 x 5
Tate Presses, 4 high rep sets with 30’s
Dbell Cleans, 4 sets of 12 with 15’s
Barbell Rows, 4 sets of 10 with 269
Dbell Curls, 3 sets of 10 with 55’s
Abs and Grippers
Saturday:
Off
Week 4 November 3rd – November 9th
Sunday:
Deadlift Variation (rack pulls) up to a 1 RM
GM Variation, 3 sets of 5 reps
High Bar Squats, 295 for reps
Rev Hypers/GHR’s, 3-4 sets
Standing Calf Raises
Abs and CoC Grippers
2 Events (one medley, one strength)
Monday:
Viking Press, 200x 5 x 5, 2-5 min rest between sets
Lying Dbell Tric Extensions, 4 sets of 12 with the 25’s, 15 sec rest
Tricep Push Downs, 2 sets of 12 with 75 pounds, 15 sec rest
Lat Pull Downs or Chins, 4 sets of 15 with 75 pounds, 15 sec rest
CoC grippers
Tuesday:
Off
Wednesday: Box Squats, 345 and green bands x 2 x 8 sets, 30 sec rest between sets
487 x 2, 537x 2
Speed Pulls, 315, 365, 415 x 1
Pull Throughs, green band x 20 x 3 sets
Rev Hypers or Glute Ham Raises, 3 set
Seated Calf Raises
Abs and Grippers
Thursday:
Off
Friday:
Speed Bench (rev band), 365 x 3 x 8 sets, 30 sec rest between sets
405 x 1, 455 x 1
Incline Bench, 225 x 5, 247 x 5, 269 x 5
Tate Presses, 4 high rep sets with 30’s-35’s
Dbell Cleans, 4 sets of 12 with 15’s-20’s
Barbell Rows, 4 sets of 10 with 275
Dbell Curls, 3 sets of 10 with 55’s-60’s
Abs and Grippers
Saturday:
Off
Week 5 November 10th – 16th
Sunday:
GM Variation up to a 5, 3 and 1 RM
High Bar Squats, 295 for reps
Speed Deadlifts, 405, 455, 495, 545, 585, 607
Rev Hypers/GHR’s, 3-4 sets
Standing Calf Raises
Abs and CoC Grippers
2 Events (one medley, one strength)
Monday:
Log Press, 222 x 5 x 5, 2-5 min rest between sets
Lying Dbell Tric Extensions, 4 sets of 12 with the 25’s-30’s, 15 sec rest
Tricep Push Downs, 2 sets of 12 with 75 pounds, 15 sec rest
Lat Pull Downs or Chins, 4 sets of 12 with 85 pounds, 15 sec rest
CoC grippers
Tuesday:
Off
Wednesday: Box Squats, 275 and blue bands x 2 x 8 sets, 30 sec rest between sets
496 x 1, 568x 1
Speed Pulls, 315, 365, 415 x 1
Pull Throughs, green band x 20 x 4 sets
Rev Hypers or Glute Ham Raises, 4 set
Seated Calf Raises
Abs and Grippers
Thursday:
Off
Friday:
Speed Bench , 258 x 3 x 8 sets, 30 sec rest between sets
315 x 3, 365 x 1
Incline Bench, 225 x 5, 258 x 5, 275 x 5
Tate Presses, 4 sets with 40’s
Dbell Cleans, 4 sets 20’s-25’s
Barbell Rows, 4 sets of 10 with 295
Dbell Curls, 3 sets of 8 with 60’s
Abs and Grippers
Saturday:
Off
Week 6 November 17th – 23rd
Sunday:
GM Variation up to a 5, 3 and 1 RM
High Bar Squats, 295 for reps
Speed Deadlifts, 455, 495, 545, 595, 645
Rev Hypers/GHR’s, 3-4 sets
Standing Calf Raises
Abs and CoC Grippers
2 Events (one medley, one strength)
Monday:
Viking Press, 225 x 5 x 5, 2-5 min rest between sets
Lying Dbell Tric Extensions, 4 sets of 10 with the 30’s-35’s, 15 sec rest
Tricep Push Downs, 2 sets of 12 with 75 pounds, 15 sec rest
Lat Pull Downs or Chins, 4 sets of 12 with 85 pounds, 15 sec rest
CoC grippers
Tuesday:
Off
Wednesday: Box Squats, 297 and blue bands x 2 x 8 sets, 30 sec rest between sets
435 x 5
Speed Pulls, 405, 405, 405, 455, 455, 455
Pull Throughs, green band x 20 x 4 sets
Rev Hypers or Glute Ham Raises, 4 set
Seated Calf Raises
Abs and Grippers
Thursday:
Off
Friday:
Speed Bench , 269 x 3 x 8 sets, 30 sec rest between sets
315 x 5
Incline Bench, 225 x 5, 258 x 5, 275 x 5
Tate Presses, 4 sets with 40’s
Dbell Cleans, 4 sets 20’s-25’s
Barbell Rows, 4 sets of 10 with 295
Dbell Curls, 3 sets of 8 with 60’s
Abs and Grippers
Saturday:
Off
Week 7 November 24th – 30th
Sunday:
Deadlift up to a 1RM
GM Variation, 3 sets of 5 reps
High Bar Squats, 225 for reps
Rev Hypers/GHR’s, 3-4 sets
Standing Calf Raises
Abs and CoC Grippers
2 Events (one medley, one strength)
Monday:
Log Press, 233 x 5 x 5, 2-5 min rest between sets
Lying Dbell Tric Extensions, 4 sets of 10 with the 30’s-35’s, 15 sec rest
Tricep Push Downs, 2 sets of 12 with 75 pounds, 15 sec rest
Lat Pull Downs or Chins, 4 sets of 12 with 85 pounds, 15 sec rest
CoC grippers
Tuesday:
Off
Wednesday: Box Squats, 325 and blue bands x 2 x 8 sets, 30 sec rest between sets
457 x 5
Speed Pulls, 315, 365, 415
Pull Throughs, green band x 20 x 4 sets
Rev Hypers or Glute Ham Raises, 4 set
Seated Calf Raises
Abs and Grippers
Thursday:
Off
Friday:
Speed Bench , 275 x 3 x 8 sets, 30 sec rest between sets
315 x 5
Incline Bench, 225 x 5, 258 x 5, 275 x 5
Tate Presses, 4 sets with 40’s
Dbell Cleans, 4 sets 20’s-25’s
Barbell Rows, 4 sets of 10 with 295
Dbell Curls, 3 sets of 8 with 60’s
Abs and Grippers
Saturday:
Off
Week 8 December 1st – 7th
Sunday:
GM Variation, up to a 5, 3, 1 RM
High Bar Squats, 225 for reps
Rack Pulls, 3-5 singles
Rev Hypers/GHR’s, 3-4 sets
Standing Calf Raises
Abs and CoC Grippers
2 Events (one medley, one strength)
Monday:
Viking Press, 247 x 5 x 5, 2-5 min rest between sets
Lying Dbell Tric Extensions, 4 sets of 10 with the 30’s-35’s, 15 sec rest
Tricep Push Downs, 2 sets of 12 with 75 pounds, 15 sec rest
Lat Pull Downs or Chins, 4 sets of 12 with 85 pounds, 15 sec rest
CoC grippers
Tuesday:
Off
Wednesday: Box Squats, 345 and blue bands x 2 x 8 sets, 30 sec rest between sets
467 x 5
Speed Pulls, 315, 365, 415, 465
Pull Throughs, green band x 20 x 4 sets
Rev Hypers or Glute Ham Raises, 4 set
Seated Calf Raises
Abs and Grippers
Thursday:
Off
Friday:
Speed Bench , 295 x 3 x 8 sets, 30 sec rest between sets
337 x 1
Incline Bench, 225 x 5, 258 x 5, 275 x 5
Tate Presses, 4 sets with 40’s
Dbell Cleans, 4 sets 20’s-25’s
Barbell Rows, 4 sets of 10 with 295
Dbell Curls, 3 sets of 8 with 60’s
Abs and Grippers
Saturday:
Off