Dynamic effort lower body (squat, dead lift)
Box Squat 10×2/55%
Band Deadlifts 10×2/55%
1. Reverse Hyper-Extensions 3×12
2. Weighted Plank 3×30sec
3. Weighted Bench Body Hold 3×30sec
4. Standing Weighted Oblique Dip 3×10ea
Dynamic effort upper body (bench press)
Sling Shot Bench Press w/ 2 sec pause 10×3/60%
1. Dips 4-6-8-10-8-6-4
2. Chin Ups 4-6-8-10-8-6-4
3. Bent Over Rear Delts 3×10
4. Band Pull A Parts 3×12
Rest
or
GPP (General Physical Prep)
1. Sled Pulling
2. Wheel Barrow Pushing
3. Vehicle Pushing
4. Box Jumps
5. Push-ups
6. Pull-ups
7. Kettlebell/Med Ball work
8. Core work
Max effort lower body day (squat, dead lift)
Back Squat 5-5-5-5-5
1. Full GHD w/ weight 10-2×8 6
2. GHD Oblique Dips 3×10ea
3. GHD Sit Up 3×10
4. Wide Grip Pull Ups 4-6-8-10-8-6-4
Rest
(Heavy)
Back Squat 10/BB 3/35% 3/50% 3/65% 3/75% 3/80% 3/85% 3/90%
Bench Press 10/BB 3/35% 3/50% 3/65% 3/75% 3/80% 3/85% 3/90%
Deadlift 10/BB 3/35% 3/50% 3/65% 3/75% 3/80% 3/85% 3/90%
Rest
Rest
(Medium)
Back Squat 10/BB 5/35% 5/45% 5/55% 5/65% 5/75% 5/80%
Bench Press 10/BB 5/35% 5/45% 5/55% 5/65% 5/75% 5/80%
Deadlift 10/BB 5/35% 5/45% 5/55% 5/65% 5/75% 5/80%
Rest
