Saturday: 012117 (3-6)


Warm-up:

Repetition Effort: (Pick 1-2 From Each Category) 2-3 sets x 6-15 reps @9 RPE
Squat Assistance Exercise:
Bulgarian Split Squat
Front Squat
Glute-Hamstring Raise
Hamstring Curl
Lunge
Step-up

Bench Assistance Exercise:
Dip
JM Press
Press
Push Press
Seated Press

Deadlift Assistance Exercise:
Barbell Row
Good Morning
Pullup
Pendlay Row
Romanian Deadlift
Yates Row

Thursday: 011917 (3-4)


Warm-up:

Max Effort: (Pick One) Work up to x 3 reps @9 RPE – 3-5 sets x 1 @8-10 RPE
1-3 Board Bench Press
Bench Press
Close-Grip Bench Press
Floor Press
Wide-Grip Bench Press

Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
Dip
JM Press
Press
Push Press
Seated Press

Dynamic Effort: 6-8 sets x 1 rep @6-7 RPE
Speed Pull

Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
Barbell Row
Good Morning
Pullup
Pendlay Row
Romanian Deadlift
Yates Row

Tuesday: 011717 (3-2)


Warm-up:

Max Effort: (Pick One) Work up to x 3 reps @9 RPE – 3-5 sets x 1 @8-10 RPE
Back Squat
Front Squat
Paused Back Squat

Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
Bulgarian Split Squat
Front Squat
Glute-Hamstring Raise
Hamstring Curl
Lunge
Step-up

Dynamic Effort: 6-8 sets x 3 reps @6-7 RPE
Speed Bench

Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
Dip
JM Press
Press
Push Press
Seated Press

Monday: 011617 (3-1)


Warm-up:

Conditioning:
Tempo Intervals: 3-4 sets @ Max HRT Strength Zone (rest until HRT drops to HRT Recovery Zone)

Explosive Exercises: (Pick Two) 2-3 sets x 2-6 reps @6-7 RPE
Box Jump
Explosive Pullup
Jumps
Olympic Lift
Plyo Pushup
Medicine Ball Throw

Dynamic Effort: 6-8 sets x 2 reps @6-7 RPE
Speed Squat

Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
Bulgarian Split Squat
Front Squat
Glute-Hamstring Raise
Hamstring Curl
Lunge
Step-up

Saturday: 011417 (2-6)


Warm-up:

Repetition Effort: (Pick 1-2 From Each Category) 2-3 sets x 6-15 reps @9 RPE
Squat Assistance Exercise:
Bulgarian Split Squat
Front Squat
Glute-Hamstring Raise
Hamstring Curl
Lunge
Step-up

Bench Assistance Exercise:
Dip
JM Press
Press
Push Press
Seated Press

Deadlift Assistance Exercise:
Barbell Row
Good Morning
Pullup
Pendlay Row
Romanian Deadlift
Yates Row