Pre/Post Workout
Be sure sure to follow the same warm up, D.R.O.M and barbell warm up instructions listed above prior to beginning your work sets.
Standardized Warm-up
5 minutes of aerobic work to elevate your heart rate and increase your core temperature.
This could be a 400-800 meter run, row, bike, etc..
In addition, using a jump rope and or knocking out jumping jacks and mountain climbers are exercises that work all the same to initiate a warm up. You may also customize your routine with exercises that you enjoy as long as it meets the the objectives state above.
5 minutes of aerobic work to elevate your heart rate and increase your core temperature.
This could be a 400-800 meter run, row, bike, etc..
In addition, using a jump rope and or knocking out jumping jacks and mountain climbers are exercises that work all the same to initiate a warm up. You may also customize your routine with exercises that you enjoy as long as it meets the the objectives state above.
Dynamic Range Of Motion
(promoting range of motion prior to training)
10 Sumo Stance Bodyweight Deadlifts with Trunk Rotations (10 ES)
10 Spider Man Lunges with Trunk Rotations (10 ES)
10 Push ups to Down Dog
10 Bootstrappers
10 Reverse Table Tops
(promoting range of motion prior to training)
10 Sumo Stance Bodyweight Deadlifts with Trunk Rotations (10 ES)
10 Spider Man Lunges with Trunk Rotations (10 ES)
10 Push ups to Down Dog
10 Bootstrappers
10 Reverse Table Tops
Sets to be performed prior to work sets.
We do this to begin activating the muscle groups we intend to target during your work sets.
3 warm up sets
• 10 Reps with an light weight on the barbell
• 8 reps with moderate load
• 6 reps with moderate to heavy load
We do this to begin activating the muscle groups we intend to target during your work sets.
3 warm up sets
• 10 Reps with an light weight on the barbell
• 8 reps with moderate load
• 6 reps with moderate to heavy load
Considerations regarding on nutrition and recovery
Good nutrition and your ability to recover as you go into your training sessions are critical. Do your best to eat clean,meaning stick to whole food nutrition, click here for example(insert food list) Try to minimize processed foods andhigh volumes of sugar. Hydration is also vital so be sure to drink a few liters of water daily. It’s recommended thatyou get 8 hours of sleep if possible. This is not always easy however if you don’t recover due to a lack of sleep thisprogram will not be as effective as it could be. And remember, you can’t outperform poor nutrition.
Week 1
Volume Day:
65% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Power Clean: 3x5
Finisher
• 3x5 Pull-ups
Rest for 2 mins.
65% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Power Clean: 3x5
Finisher
• 3x5 Pull-ups
Rest for 2 mins.
Circuit
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Rebound
45% of your 10 rep max
• Back Squat: 3x5
• Strict Press: 3x5
• Hang Clean: 2x8
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
45% of your 10 rep max
• Back Squat: 3x5
• Strict Press: 3x5
• Hang Clean: 2x8
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
High Intenisty:
100% of your 15 rep max
• Back Squat: 1x10
• Bench Press: 1x10
• Deadlift: 1x10
Finisher
Short Circuit
4 Rounds: 90 secs on, 60 secs off
• BW Renegade rows
• SLVU
100% of your 15 rep max
• Back Squat: 1x10
• Bench Press: 1x10
• Deadlift: 1x10
Finisher
Short Circuit
4 Rounds: 90 secs on, 60 secs off
• BW Renegade rows
• SLVU
Core
5x30 Meter
• Walking BarbellRotations
(Forward andReverse)
5x30 Meter
• Walking BarbellRotations
(Forward andReverse)
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Week 2
Increase load by 2-5% moving into week 2 if possible. New athletes may increase their percentage jump by 10%.
Volume Day:
65% of your 10 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 3x5
Finisher
• 3x6 Pull-ups
Rest 2 minutes before starting circuit.
65% of your 10 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 3x5
Finisher
• 3x6 Pull-ups
Rest 2 minutes before starting circuit.
Core
• 10 Supermans
• 10 Single Leg V-ups
Rest as needed between rounds
Circuit
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
• 10 Supermans
• 10 Single Leg V-ups
Rest as needed between rounds
Circuit
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Rebound
45% of your 10 rep max
• Back Squat: 3x5
• Strict Press: 3x5
• Hang Clean: 2x8
Finisher
• 5x30 meter Waling Barbell Rotations
(Forward and Reverse)
45% of your 10 rep max
• Back Squat: 3x5
• Strict Press: 3x5
• Hang Clean: 2x8
Finisher
• 5x30 meter Waling Barbell Rotations
(Forward and Reverse)
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Week 3
Volume Day:
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
Circuit
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Rebound
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Week 4
Volume Day:
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
Circuit
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Rebound
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
One Rep Map: Checkin
Don't forget to reestablish your one rep max for each lift in the program.
CLick to reference a movement
Sets to be performed prior to work sets.
We do this to begin activating the muscle groups we intend to target during your work sets.
3 warm up sets
• 10 Reps with an light weight on the barbell
• 8 reps with moderate load
• 6 reps with moderate to heavy load
We do this to begin activating the muscle groups we intend to target during your work sets.
3 warm up sets
• 10 Reps with an light weight on the barbell
• 8 reps with moderate load
• 6 reps with moderate to heavy load
Considerations regarding on nutrition and recovery
Good nutrition and your ability to recover as you go into your training sessions are critical. Do your best to eat clean,meaning stick to whole food nutrition, click here for example(insert food list) Try to minimize processed foods andhigh volumes of sugar. Hydration is also vital so be sure to drink a few liters of water daily. It’s recommended thatyou get 8 hours of sleep if possible. This is not always easy however if you don’t recover due to a lack of sleep thisprogram will not be as effective as it could be. And remember, you can’t outperform poor nutrition.
Considerations regarding on nutrition and recovery
Good nutrition and your ability to recover as you go into your training sessions are critical. Do your best to eat clean,meaning stick to whole food nutrition, click here for example(insert food list) Try to minimize processed foods andhigh volumes of sugar. Hydration is also vital so be sure to drink a few liters of water daily. It’s recommended thatyou get 8 hours of sleep if possible. This is not always easy however if you don’t recover due to a lack of sleep thisprogram will not be as effective as it could be. And remember, you can’t outperform poor nutrition.
Considerations regarding on nutrition and recovery
Good nutrition and your ability to recover as you go into your training sessions are critical. Do your best to eat clean,meaning stick to whole food nutrition, click here for example(insert food list) Try to minimize processed foods andhigh volumes of sugar. Hydration is also vital so be sure to drink a few liters of water daily. It’s recommended thatyou get 8 hours of sleep if possible. This is not always easy however if you don’t recover due to a lack of sleep thisprogram will not be as effective as it could be. And remember, you can’t outperform poor nutrition.
Week 5
Volume Day:
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
Circuit
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Rebound
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
No items found.
Week 6
Volume Day:
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
Circuit
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Rebound
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
No items found.
Week 7
Volume Day:
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
Circuit
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Rebound
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
No items found.
Week 8
Volume Day:
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
55% of your 5 rep max
• Back Squat: 5x5
• Press: 5x5
• HC: 2x8
Finisher
• 3x5 Pull-ups
Rest 2 minutes before starting circuit.
Circuit
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
4 Rounds: 90 secs on, 60 secs off
• Plank push ups
• Jump Lunges
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Rebound
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
35% of your 5 rep max
• Back Squat: 3x10
• Strict Press: 3x10
• Hang Clean: 2x10
Finisher
• 5x20 Vertical leg raises
Rest as needed between rounds
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Conditioning Maintenance
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
Level is your choice:
• High: 30-40 min.
• Med: 30 min.
• Low: 20-30 min.
No items found.