UNIVERSITY OF IOWA STRENGTH & CONDITIONING EXERCISE MENU EXERCISE PERCENTAGE SPEED BB COMPLEX USE BODY WEIGHT HANG CLEAN USE 1 RM DB HANG CLEAN 70% CLEAN/2 BLOCK CLEAN 80% CLEAN 1 .4 M/S BLOCK SNATCH 87.5% SNATCH 1.7M/S BLOCK CLEAN & JERK 75% CLEAN POWER RACK SHRUG USE CLEAN 1 RM CLEAN/FRONT SQUAT COMBO 80% CLEAN HANG CLEAN/PUSH JERK 70% CLEAN SNATCH/SQUAT/JERK 60% CLEAN HANG SNATCH USE 1 RM DB HANG SNATCH 110% of SNATCH 1RM/2 DB CLEAN/PUSH PRESS 70%CLEAN/2 DB CLEAN/PUSH JERK 70%CLEAN/2 PUSH JERK USE 1 RM 1 .5 M/S FRONT PUSH JERK 80% JERK PUSH PRESS 80% JERK SPLIT JERK USE1RM 1.5 M/S DB JERK 55% JERK/2 ALT. ARM JAMMER 110% JERK DOUBLE ARM JAMMER 100% JERK BB JUMP SQUAT BW 1.6 M/S SQUAT USE 1 RM .7 CHAIN/ .8 BAND FRONT SQUAT 75% SQUAT BELT SQUAT 80% SQUAT SAFETY BAR SQUAT 85% SQUAT STABILITY BALL WALL SQUAT 45% SQUAT/2 OVERHEAD SQUAT 35% SQUAT PAUSE SQUAT 75% OF BACK SQUAT LATERAL SQUAT 35% SQUAT SINGLE LEG SQUAT % OF SQUAT - in body wt. equation SINGLE LEG DB BENCH SQUAT 35% SQUAT (total wt.) SINBLE LEG SB BENCH SQUAT 25% SQUAT 12 SINBLE LEG BB BENCH SQUAT 45% SQUAT DB STEP-UP 25% SQUAT/2 BB STEP-UP 47.5% SQUAT LATERAL DB STEP-UP 25% SQUAT/2 CROSSOVER DB STEP UP 25% SQUAT/2 BB LUNGE 48% SQUAT DB LUNGE 30% SQUAT/2 DB SLIDE BOARD LUNGE 75% SQUAT/2 LATERAL LUNGE 38%SQUAT 3-WAY LUNGE 38%SQAUT 45 DEGREE LUNGE 38% SQUAT BB SPLIT SQUAT 48% SQUAT DB SPLIT SQUAT 60% SQUAT/2 - total wt. SUOMODEADLIFT 85% SQUAT CLEAN GRIP DEADLIFT 120% CLEAN SL BB DEADLIFT 50% CLEAN ROL 100% CLEAN SL BB RDL 50% CLEAN SLDBRDL 100% CLEAN/2 REVERSE HYPER 50% SQUAT SINGLE LEG REVERSE HYPER 40% SQUAT/2 BB GOOD MORNING 70% CLEAN BENCH USE 1 RM .6 CHAIN/ .7 BAND CLOSE GRIP BENCH 90% BENCH CLOSE GRIP RACK LOCKOUT 90% BENCH BB CLOSE GRIP FLOOR PRESS 90% BENCH 1 BOARD BENCH PRESS 95% BENCH 2 BOARD BENCH PRESS 100% BENCH 3 BOARD BENCH PRESS 105% BENCH 4 BOARD BENCH PRESS 110% BENCH 1 BOARD CG BENCH PRESS 85% BENCH 2 BOARD CG BENCH PRESS 90% BENCH 3 BOARD CG BENCH PRESS 95% BENCH 4 BOARD CG BENCH PRESS 100% BENCH DB BENCH 75% BENCH/2 SB DB BENCH PRESS 75% BENCH/2 INCLINE BENCH PRESS 75% BENCH CLOSE GRIP INCLINE BENCH 75% BENCH DB INCLINE BENCH PRESS 70% BENCH/2 MILITARY PRESS 55% BENCH DB MILITARY PRESS 55% BENCH/2 SA DB MILITARY PRESS 60% BENCH/2 K BOARD DB PRESS 50% BENCH/2 SL DB MILITARY 50%BENCH/2 THICK BAR MILITARY 60% BENCH BARBELL ROW 80% CLEAN THICK BAR ROW 65% CLEAN DBROW 80% CLEAN/2 TWO ARM DB ROW 80% CLEAN/2 UNDERGRIP ROW 75% CLEAN BENT OVER SHRUG 80% CLEAN HAMMER PULLDOWN % of CLEAN - 1 10%(5's) 105%(8's) 100%(10's) HAMMER ROW % of CLEAN - 105%(5's) 100%(8's) 95%(10's) ALT. LUNGE DB PRESS 40% BENCH/2 DB STEP UP & PRESS 55% BENCH/2 COMPLEX (step up/curl/press) 25% SQUAT/2 DB COMPLEX (curl-press/row/rdl) 55% BENCH/2 BODY WT. EQUATION ((cell+body weight cell)*%/5,0/5)'5-body weight cell si squat percent conversions 55%-36. 60%-37, 65%-3S. 70%-39, 75%-40, 77.5%-41, 80%-41.5, 82.5%-42, 85%-43, 88%-43.5. 90%-44. 91%-44.5 TEMPO (3:1 :X)- 7.5% LESS (4:1 :X) - 10% LESS (5:1:x) - 12.5% LESS [ 2.5% LESS FOR EACH SECOND OF TEMPO] .