|
|
Week 1 |
Week 2 |
Week 3 |
Week 4 |
||||||||
|
Exercise |
Sets |
Reps |
% of max |
Sets |
Reps |
% of max |
Sets |
Reps |
% of max |
Sets |
Reps |
% of max |
|
Power Cleans |
3 |
8 |
74 |
3 |
8 |
76 |
3 |
5 |
80 |
3 |
5 |
82 |
|
Jerk Press/Push Press |
3 |
8 |
74 |
3 |
8 |
76 |
3 |
5 |
80 |
3 |
5 |
82 |
|
Squat or Variations |
3 |
10 |
70 |
3 |
10 |
72 |
3 |
5 |
80 |
3 |
5 |
82 |
|
Deadlift |
3 |
10 |
70 |
3 |
10 |
72 |
3 |
5 |
80 |
3 |
5 |
82 |
|
Bench Press |
3 |
10 |
70 |
3 |
10 |
72 |
3 |
5 |
80 |
3 |
5 |
82 |
|
Incline Press |
3 |
10 |
70 |
3 |
10 |
72 |
3 |
5 |
80 |
3 |
5 |
82 |
|
Close-Grip Press |
3 |
10 |
70 |
3 |
10 |
72 |
3 |
5 |
80 |
3 |
5 |
82 |
|
Military Press |
3 |
10 |
70 |
3 |
10 |
72 |
3 |
5 |
80 |
3 |
5 |
82 |
|
Supplemental Lifts |
3 |
12 |
|
3 |
12 |
|
3 |
8 |
|
3 |
8 |
|
|
|
Week 5 |
Week 6 |
Week 7 |
Week 8 |
||||||||
|
Exercise |
Sets |
Reps |
% of max |
Sets |
Reps |
% of max |
Sets |
Reps |
% of max |
Sets |
Reps |
% of max |
|
Power Cleans |
3 |
8 |
78 |
3 |
8 |
80 |
3 |
3 |
88 |
3 |
3 |
90 |
|
Jerk Press/Push Press |
3 |
8 |
78 |
3 |
8 |
80 |
3 |
3 |
88 |
3 |
3 |
90 |
|
Squat or Variations |
3 |
8 |
74 |
3 |
8 |
76 |
3 |
3 |
88 |
3 |
3 |
90 |
|
Deadlift |
3 |
8 |
74 |
3 |
8 |
76 |
3 |
3 |
88 |
3 |
3 |
90 |
|
Bench Press |
3 |
8 |
74 |
3 |
8 |
76 |
3 |
3 |
88 |
3 |
3 |
90 |
|
Incline Press |
3 |
8 |
74 |
3 |
8 |
76 |
3 |
3 |
88 |
3 |
3 |
90 |
|
Close-Grip Press |
3 |
8 |
74 |
3 |
8 |
76 |
3 |
3 |
88 |
3 |
3 |
90 |
|
Military Press |
3 |
8 |
74 |
3 |
8 |
76 |
3 |
3 |
88 |
3 |
3 |
90 |
|
Supplemental Lifts |
3 |
10 |
|
3 |
10 |
|
3 |
6 |
|
3 |
6 |
|
