Phase One (4 week)
Monday: One
Tuesday: Rest
Wednesday: Three
Thursday: Rest
Friday: Five
Week 1: 5x5 @ 80%
Week 2: 4x5 @ 82.5%
Week 3: 3x5 @ 85%
Week 4: 5x5 @ 75% (Transition)
Monday: One
Full Back Squat
GHR
Flat Bench Press
Bent Over Row
Wednesday: Three
Front Squat
Rack Pulls (2nd Pin)
Pull ups + Chin ups
Friday: Five
Clean Grip Deadlift
Box Squat
Incline Bench Press
Bent Over Row
Phase Two (6 week)
Monday: One
Tuesday: Rest
Wednesday: Three
Thursday: Rest
Friday: Five
Week 1: 6x4 80%
Week 2: 6x4 82.5%
Week 3: 6x3 85%
Week 4: 6x2 87.5%
Week 5: 6x1 90%
Week 6: 6x1 92.5%
Monday: One
Power Clean
Full Back Squat
SLDL
Flat Bench Press
Bent Over Row
Wednesday: Three
Front Squat
Rack Pulls (1st Pin)
Pull ups + Chin ups
Friday: Five
Power Snatch
Deadlift (Palms Facing)
Box Squat
Incline Bench Press
Bent Over Row
4 minute rest period between sets and exercises.
Basic warmup, 1x10 at 50% of lifts involved.