7 Sets
DeadLift 10/35% 8/55% 6/70% 4-6×4/80%
Ball Slam 10-8-6-4-6×4

7 Sets
Bent Over Row 10/35% 8/55% 6/70% 4-6×4/80%
Clapping Pull Up or Chest to Bar Pull Up 10-8-6-4-6×4

Rest

4 Weeks Out

7 Sets
Back Squat 10/35% 8/55% 6/70% 4-6×4/80%
Box Squat + Box Jump 5+5/ 4+4/ 3+3/ 4-6×2+2/

7 Sets
Bench Press 10/35% 8/55% 6/70% 4-6×4/80%
Supine Med-Ball Through 5+5/ 4+4/ 3+3/ 4-6×2+2/

Rest

20-30min of sled work
abs

or

DeadLift 5/35% 5/60% 3-5/75% 2-3/85% *1/90% 1+/95%
Bent Over Row 5/35% 5/60% 3-5/75% 2-3/85% *1/90% 1+/95%

Glut Ham 3-4×6-8
Seated Good Morning 3-4×10-12
KB Walking Lunges 3-4×10-12ea
Single Leg RDL 3-4×10-12ea

Rest

Press 5/35% 5/60% 3-5/75% 2-3/85% *1/90% 1+/95%

Wide Grip Pull Up 4xAMRAP
Nerrow Grip Bench Press 3xAMRAP/35%
Dips 4xAMRAP
Reverse Grip Supine Pull Up 3xAMRAP
BB Curls 3xAMRAP
GH Sit Ups 3-4×10-12

Back Squat 5/35% 5/60% 3-5/75% 2-3/85% *1/90% 1+/95%

Single Leg Squat 3-4×10-12ea
Full GHD’s 3-4×10-12
BB Shrugs 3-4×8-15/AHAP
Tabata Kettlebell Swing w/35% of BW

Rest

5 Weeks Out

Bench Press 5/35% 5/60% 3-5/75% 2-3/85% *1/90% 1+/95%

JM Press 4-5×5-10/RFH
Chain Dips 4-5×5-10/RFH
Chin Ups 3-4×10-12
Supine Pull Ups 3-4×10-12
Band Reverse Hyper 3-4×10-12
GH Sit Ups w/ Plate 4-5×5-10/RFH
*If you use a band for any body weight exercise we got problems!!! Do 2x the amount of reps.