Bottom Position Zerchers, 2 Sets of 3 Reps
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Week 1 March 2nd – 8th Sunday: Sumo Pull, up to a 1RM Bottom Position Zerchers, 2 sets of 3 reps Standing Calf Raises, 6’s Farmers x 100’ Sled Drag x 100’ Atlas Stones Reverse Hypers Abs
Monday: Log Press, 5x5 with 190-222 2 Board Press with doubled mini bands, up to a 1RM Lying Dbell Tric Extensions, 4 sets with the 55’s Tricep Push Downs or Band Tric Exts , 1-2 sets of 10 Lat Pull Downs or Chins, 4 sets Curls Abs
Tuesday: Off
Wednesday: Box Squats, 258/315 for 6 sets of 2, 30-45 sec rest 438-455 x 3 x 2 sets Speed Pulls, 365 x 1 x 6 sets, varying grips Pull Throughs, 2-4 sets Band Ham Curls, 1-3 sets Rev Hypers or Glute Ham Raises, 2-4 sets Calf Raises Abs
Thursday: Speed Bench 165 + doubled light bands x 3 x 8 sets, 45 sec rest between sets 2-3 heavier singles with bands added Incline Bench, 225 x 5 x 2 sets 275 x 1-3 JM Press, 1-4 sets with 185-225 Tate Presses, 4-6 sets with 30-45’s Dbell Cleans, 4 sets with 15’s Barbell Rows, 3-4 sets with 225-315 Curls, 3-4 sets Abs
Friday: Off
Saturday: Off Week 2 March 9th – 15th
Sunday: Deadlift Variation (rack pulls with bands), up to a 5, 3, and 1 RM High Bar Squat, 1-4 sets of 1-5 reps Pull Throughs, 2-4 sets Standing Calf Raises, 8’s Farmers Walk, 270 x 100’ for time Hussafell Stone Carry, 1-3 sets with 350-400 H Stone Tire Flip, 550 tire for 50’ for time, 1-2 sets (optional) Atlas Stones, 4 or 5 stone load, single with 345-415 stone Rev Hypers, 3-4 sets, light band Abs
Monday: Overhead Press Variation, Thick Bar, 5x3 with increasing weight (205-265) 3 Board Press, 3-5 sets with doubled mini bands Lying Dbell Tric Extensions, 4 sets with the 35’s Tricep Push Downs or Band Tric Exts , 2 sets of 10 (optional) Lat Pull Downs or Chins, 4 sets Biceps Abs
Tuesday: Off
Wednesday: Box Squats, 258/315 for 6 sets of 2, 30-45 sec rest 438-455 x 3 x 2 sets Speed Pulls, 4-10 singles, 275-455, varying grips Pull Throughs, 3-4 sets Rev Hypers or Glute Ham Raises, 3-4 sets Calf Raises Abs
Thursday: Speed Bench 225 x 3 x 8 sets, 45 sec rest between sets 315 x 1, 365 x 1 Incline Bench, 225 x 8 x 2 sets, 275 x 1-3 Jm Press, 185-225 x 1-5, 1-4 sets Tate Presses, 4-6 sets with 35’s Dbell Cleans, 4 sets with 15’s Barbell Rows, 4 sets with 225-315 Dbell Curls, 2-4 sets Abs
Friday: Off
Saturday: Off Week 3 March 16th – 22nd
Sunday: GM Variation Front, High Bar, or Zercher Squats, 1-5 sets Speed Deads Pull Throughs Standing Calf Raises, 12’s 3 Events
Rev Hypers, 3-4 sets, light band Abs
Monday: Log Press, 5x3 with increasing weight (205-275) 3 Board Press, 3-5 sets with doubled mini bands Lying Dbell Tric Extensions, 4 sets with the 35’s Tricep Push Downs or Band Tric Exts , 2 sets of 10 (optional) Lat Pull Downs or Chins, 4 sets Biceps Abs
Tuesday: Off
Wednesday: Box Squats, 258/315 for 6 sets of 2, 30-45 sec rest 2 heavy singles (475-525) Speed Pulls, 4-10 singles, 275-455, varying grips Pull Throughs, 3-4 sets Rev Hypers or Glute Ham Raises, 3-4 sets Calf Raises Abs
Thursday: Speed Bench 225-245 x 3 x 8 sets, 45 sec rest between sets 315 x 1, 365 x 1 Incline Bench, 225 x 8-10 x 2 sets, 275 x 1-3 JM Press, 185-225 x 1-5, 1-4 sets Tate Presses, 4-6 sets with 35’s Dbell Cleans, 4 sets with 15’s Barbell Rows, 4 sets with 225-315 Dbell Curls, 2-4 sets Abs
Friday: Off
Saturday: Off Week 4 December 29th – January 4th
Sunday: Deadlift Variation (stiff-legs) up to a 1 RM Front or High Bar Squats, 1-5 sets Rev Hypers, 3-4 sets, light band Standing Calf Raises, 8’s Abs Farmers/Yoke/Tire/Sled medley Hercules Hold (variation) Stones/H-Stones/Conan’s Wheel/Power Stairs variation (choose one or two)
Monday: Viking Press, 275 x 5 x 5, 2-5 min rest between sets 4 Board Press, 3-5 sets of 5 Lying Dbell Tric Extensions, 4 sets with the 35’s, 15 sec rest Tricep Push Downs or Band Tric Exts , 2 sets of 10 Lat Pull Downs or Chins, 4 sets Abs
Tuesday: Off
Wednesday: Box Squats, 325 +Heavy bands x 2 x 8 sets, 30-45 sec rest between sets 487 x reps Speed Pulls, 315, 315, 365, 365, 405, 405 x 1 Pull Throughs, 3-4 sets Rev Hypers or Glute Ham Raises, 3-4 sets Calf Raises Abs
Thursday: Speed Bench 225 x 3 x 8 sets, 45 sec rest between sets 315 x 1, 365 x 1 Close Grip Bench, 315 x 3-5, 225 x 5-8 Incline Bench, 225 x 5, 275 x 3, 345 x 1 Tate Presses, 4-6 sets with 35-40’s Dbell Cleans, 4 sets with 15’s Barbell Rows, 4 sets of 10 with 225 Dbell Curls, 3-4 sets CoC Grippers
Friday: Off
Saturday: Off Week 5 January 5th – 11th
Sunday: GM Variation up to a 5, 3 and 1 RM Front or High Bar Squats, 1-5 sets Speed Deads, 315, 385, 455, 455 Rev Hypers, 3-4 sets, light band Standing Calf Raises, 10’s Abs Farmers/Yoke/Tire/Sled medley Hercules Hold (variation) Stones/H-Stones/Conan’s Wheel/Power Stairs variation (choose one or two)
Monday: Log Press, 245 x 5 x 3 reps 2 Board Press, 3-5 sets of 5 Lying Dbell Tric Extensions, 4 sets with the 35-40’s, 15 sec rest Tricep Push Downs or Band Tric Exts , 2 sets of 10 Lat Pull Downs or Chins, 4 sets Abs
Tuesday: Off
Wednesday: Box Squats, 286 + Heavy and Med bands choked x 2 x 5 sets Speed Pulls, 315, 315, 365, 365, 405, 405 x 1 Pull Throughs, 3-4 sets Rev Hypers or Glute Ham Raises, 3-4 sets Calf Raises Abs
Thursday: Speed Bench 245 x 3 x 8 sets, 45 sec rest between sets 315 x 1, 365 x 1 Close Grip Bench, 315 x 3-5, 225 x 5-8 Incline Bench, 225 x 5, 275 x 5, 355 x 1 Tate Presses, 4-6 sets with 40-45’s Dbell Cleans, 4 sets with 15’s Barbell Rows, 4 sets of 10 with 225 Dbell Curls, 3-4 sets CoC Grippers
Friday: Off
Saturday: Off Week 6 January 12th – 18th
Sunday: GM Variation up to a 5, 3 and 1 RM Front or High Bar Squats, 1-5 sets Speed Deads, 315, 385, 455, 455 Rev Hypers, 3-4 sets, light band Standing Calf Raises, 5’s Abs Farmers Walk, 250 x 240’ with 3 turns, 200 x 100’ with 4 turns Super Yoke/Tire Flip/Sled Drag, all 50’ medley, one light set of each Power Stairs (variation) Hercules Hold, 500 x timed hold (clean grip), hang for time with weight added Atlas Stones
Monday: Viking Press, 275 x max reps, 200 x 5 x 4 sets, 2-5 min rest between sets 3 Board Press, 3-5 sets of 5 Lying Dbell Tric Extensions, 4 sets with the 35-40’s, 15 sec rest Tricep Push Downs or Band Tric Exts , 2 sets of 10 Lat Pull Downs or Chins, 4 sets Abs
Tuesday: Off
Wednesday: Box Squats, 308 + Heavy and Med bands choked x 2 x 5 sets Speed Pulls, 405, 405, 405, 455, 455, 455 Pull Throughs, green band x 20 x 4 sets Rev Hypers or Glute Ham Raises, 4 set Seated Calf Raises Abs and Grippers
Thursday: Speed Bench 245 x 3 x 8 sets, 45 sec rest between sets 315 x 1, 365 x 1 Close Grip Bench, 315 x 3-5, 225 x 5-8 Incline Bench, 225 x 5, 275 x 5, 355 x 1 Tate Presses, 4-6 sets with 40-45’s Dbell Cleans, 4 sets with 15’s Barbell Rows, 4 sets of 10 with 225 Dbell Curls, 3-4 sets CoC Grippers
Friday: Off
Saturday: Off Week 7 January 19th – 25th
Sunday: Deadlift Variation Front or High Bar Squats, 1-5 sets Rev Hypers, 3-4 sets, light band Standing Calf Raises, 8’s Abs Farmers Walk, 250 x 240’ with 3 turns, 200 x 100’ with 4 turns Super Yoke/Tire Flip/Sled Drag, all 50’ medley, one light set of each Power Stairs (variation) Hercules Hold, 500 x timed hold (clean grip), hang for time with weight added Atlas Stones
Monday: Viking Press, 275 x 5 x 5 2-5 min rest between sets 4 Board Press, 3-5 sets of 5 Lying Dbell Tric Extensions, 4 sets with the 35-40’s, 15 sec rest Tricep Push Downs or Band Tric Exts , 2 sets of 10 Lat Pull Downs or Chins, 4 sets Abs
Tuesday: Off
Wednesday: Box Squats, 325 + Heavy and Med bands choked x 2 x 5 sets Speed Pulls, 405, 405, 405, 455, 455, 455 Pull Throughs, green band x 20 x 4 sets Rev Hypers or Glute Ham Raises, 4 set Seated Calf Raises Abs and Grippers
Thursday: Speed Bench 265 x 3 x 8 sets, 45 sec rest between sets 315 x 1, 365 x 1 Close Grip Bench, 315 x 3-5, 225 x 5-8 Incline Bench, 225 x 5, 275 x 5, 355 x 1 Tate Presses, 4-6 sets with 40-45’s Dbell Cleans, 4 sets with 15’s Barbell Rows, 4 sets of 10 with 225 Dbell Curls, 3-4 sets CoC Grippers
Friday: Off
Saturday: Off Week 8 January 26th – February 1st
Sunday: GM Variation, up to a 5, 3, 1 RM Front or High Bar Squats, 1-5 sets Rev Hypers, 3-4 sets, light band Standing Calf Raises, 10’s Abs Farmers Walk, 250 x 240’ with 3 turns, 200 x 100’ with 4 turns Super Yoke/Tire Flip/Sled Drag, all 50’ medley, one light set of each Power Stairs (variation) Hercules Hold, 500 x timed hold (clean grip), hang for time with weight added Atlas Stones
Monday: Viking Press, 250 x max reps, 200 x 5 x 4, 2-5 min rest between sets 2 Board Press, 3-5 sets of 5 Lying Dbell Tric Extensions, 4 sets with the 35-40’s, 15 sec rest Tricep Push Downs or Band Tric Exts , 2 sets of 10 Lat Pull Downs or Chins, 4 sets Abs
Tuesday: Off
Wednesday: Box Squats, 308 + Heavy bands x 2 x 8 sets, 30-45 sec rest between sets 435 x reps Speed Pulls, 315, 315, 365, 365, 405, 405 x 1 Pull Throughs, 3-4 sets Rev Hypers or Glute Ham Raises, 3-4 sets Calf Raises Abs
Thursday: Off
Friday: Speed Bench 225 x 3 x 8 sets, 45 sec rest between sets 315 x 1, 365 x 1 Close Grip Bench, 315 x 3-5, 225 x 5-8 Incline Bench, 225 x 5, 275 x 3, 365 x 1 Tate Presses, 4-6 sets with 40-45’s Dbell Cleans, 4 sets with 15’s Barbell Rows, 4 sets of 10 with 225 Dbell Curls, 3-4 sets CoC Grippers
Saturday: Off Week 8 February 2nd – 8th
CONTEST WEEK!!!!!