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Training Day 1
AUXILLARY TRAINING
NAME:
Training Day 2
AUXILLARY TRAINING
BAND TWIST
2X10
PURPLE
Warmup
PALLOF PRESS
2x10ea
PURPLE
Warmup
WEIGHTED SIDE
BENDS
2X10EA
45-65LBS
HAMMER CURL
2X10EA
30-40LB
BARBELL CURL
2X12
45-75LBS
SEATED DB CURL
2X12EA
20-40LBS
BENCH DIPS
2X15-20
BW
BAND PUSHDOWNS
2X20
PURPLE
DB KICKBACKS
2X12
15-20LBS
2X8-12
BW
STAGGERED
PUSHUPS
2X10
BW
2X20
PURPLE
PLATE PINCH
2X30S
25-45LB
REVERSE CURLS
2X12
45-65LBS
ZOTTMANN CURL
2X10
25-40LBS
reps
X5
60%
60%
X3
65%
WT
reps
X5
65%
65%
X3
X2
70%
70%
X8
70%
70%
WT
reps
x5
57%
X5
70%
X3
62%
X3
X2
75%
X2
67%
75%
X6
80%
X4
X8
75%
X6
80%
X8
75%
X6
75%
X6
EMPHASIS: U
Session: 2
WT
reps
BARBELL BENCH
55%
PRESS
WT
WEEK 2
%
reps
X5
60%
60%
X3
X2
65%
72%
X5
X4
72%
X5
80%
X4
72%
X5
80%
X4
80%
X4
EST MAX:
WT
WEEK 3
%
reps
X5
65%
65%
X3
X2
70%
70%
X8
70%
70%
WT
WEEK 4
%
reps
x5
57%
X5
70%
X3
62%
X3
X2
75%
X2
67%
75%
X6
80%
X4
X8
75%
X6
80%
X8
75%
X6
75%
X6
X5
60%
60%
X3
X2
65%
72%
X5
X4
72%
X5
80%
X4
72%
X5
80%
X4
80%
X4
50%
X3
55%
X3
60%
X3
52%
X3
12LB X3
12LB X3
12LB X3
10LB X3
HANG SNATCH
50%
X3
55%
X3
60%
X3
52%
12LB X3
12LB X3
12LB X3
10LB X3
50%
X3
55%
X3
60%
X3
12LB X3
12LB X3
12LB X3
10LB X3
50%
X3
55%
X3
60%
X3
12LB X3
12LB X3
12LB X3
50%
X3
55%
X3
60%
X3
50%
X3
55%
X3
60%
X3
62%
X5EA
60%
X6EA
65%
X6EA
70%
X6EA
62%
X5EA
60%
X6EA
65%
X6EA
70%
X6EA
62%
X5EA
60%
X6EA
65%
X6EA
70%
X6EA
60% X6EA
60% X6EA
55% X6EA
SPLIT SQUAT
60% X6EA
60% X6EA
60% X6EA
55% X6EA
60% X6EA
60% X6EA
60% X6EA
Rest 1:00-1:30
PULL UP
Rest 1:00-1:30
BW
X6-8
BW
X8-10
BW
X8-15
BW
X6-10
BW
X6-8
BW
X8-10
BW
X8-15
BW
X6-10
BW
X6-8
BW
X8-10
BW
X8-15
ECCENTRIC
BW
X3
BW
X4
BW
X5
BW
X4
HAMSTRING
BW
X3
BW
X4
BW
X5
BW
X4
BW
X3
BW
X4
BW
X5
Rest 1:00-1:30
BRICK 4
60% X6EA
BRICK 5
BARBELL
65%
x5
57%
X5
65%
X3
70%
X3
62%
X3
X2
70%
X2
75%
X2
67%
X2
70%
X8
75%
X6
80%
X4
72%
X5
70%
X8
75%
X6
80%
X4
72%
X5
70%
X8
75%
X6
80%
X4
72%
X5
75%
X6
80%
X4
80%
X4
BW
X3
X3
BW
X3
BW
X3
BW
X3
BW
X3
52%
X3
BW
X3
BW
X3
BW
X3
BW
X3
52%
X3
BW
X3
BW
X3
BW
X3
BW
X3
BW
X3
BW
X3
BW
X3
BW
X3
BW
X3
BW
X3
BW+
X8
BW+ X10
BW+ X12
BW+ X10
BW+
X8
BW+ X10
BW+ X12
BW+ X10
BW+
X8
BW+ X10
BW+ X12
BW+ X10
BW+
X8
BW+ X10
BW+ X12
Rest 1:00
60% X12
60% X14
55% X12
60% X10
60% X12
60% X14
55% X12
60% X10
60% X12
60% X14
BARBELL LATERAL
60% x5EA
60% X6EA
60% X7EA
55% X6EA
LUNGE
60% x5EA
60% X6EA
60% X7EA
55% X6EA
60% x5EA
60% X6EA
60% X7EA
BW
X6-8
BW
X8-10
BW
X8-15
BW
X6-10
BW
X6-8
BW
X8-10
BW
X8-15
BW
X6-10
BW
X6-8
BW
X8-10
BW
X8-15
BW x5EA
BW X6EA
BW X7EA
BW X6EA
LIFT
BW x5EA
BW X6EA
BW X7EA
BW X6EA
BW x5EA
BW X6EA
BW X7EA
Speed-Strength-Conditioning
WEIGHTED PUSHUP
Rest 1:00-1:30
Rest 1:00-1:30
reps
X3
60% X10
Rest 1:00-1:30
BW
55% X12
INVERTED ROW
X5
WT
X3
60% X14
Rest 1:00-1:30
reps
BW
60% X12
Rest 1:00-1:30
X3
60% X10
LEG PRESS
WT
BW
BRICK 3
X6EA
BRICK 3
70%
BRICK 6
BRICK 3
X6EA
DEADLIFT
HURDLE JUMPS
Rest 1:00
65%
55%
BRICK 2
CLEAN GRIP
BRICK 2
10LB X3
BRICK 2
12LB X3
X6EA
BARBELL
WT
WEEK 4
Rest 2:30
12LB X3
60%
reps
WEEK 3
EST MAX:
Rest 2:30
Rest 1:00
WEEK 2
reps
12LB X3
Rest 1:00-1:30
Session: 3
WT
WEEK 1
%
LANDMINE TWIST
EMPHASIS: T
EST MAX:
Rest 2:30
BRICK 4
WEEK 1
BRICK 1
55%
WT
WEEK 4
BRICK 4
BRICK 1
reps
WEEK 3
BRICK 5
FRONT SQUAT
WEEK 2
DAY 3
BRICK 6
Session: 1
WEEK 1
DAY 2
BRICK 1
EMPHASIS: L
BRICK 5
AUXILLARY TRAINING
Warmup
DAY 1
BRICK 6
Training Day 3
SINGLE LEG
BW X5EA
BW X6EA
BW X7EA
BW X6EA
SQUAT TO BOX
BW X5EA
BW X6EA
BW X7EA
BW X6EA
BW X5EA
BW X6EA
BW X7EA
BARBELL ROW
60% X5/5
65% X5/5
70% X5/5
62% X4/4
TO CHIN UP
60% X5/5
65% X5/5
70% X5/5
62% X4/4
60% X5/5
65% X5/5
70% X5/5
BARBELL
65%
x8
65% X10
65% X12
62% x10
GOOD MORNING
65%
x8
65% X10
65% X12
62% x10
Rest 1:00-1:30
65%
x8
65% X10
65% X12
Rest 1:00-1:30
Rest 1:00-1:30
WT