Week # 1

Day 1 Standing Military

Pull-Aparts, 3 X 8, done during military
3 X 135,145,155,165,175,185,175,180,185,175 Timed M holds 2 X 135 X F after military
Ab roller 3 X 10
Incline
3 X 245,235,240,245,235
Day 2 Squat
3 X 255,275,295,315,335,295,315,335,295

***Will do 10 explosive jumps each day

Farmers walks 3 X 30 after DL

COC 3 X F after Farmers walks
Ab planks 3 X 6

DL, Trap-Bar
3 X 425,385,405,425,385
Day 3 Snatch
3 X 95,105,115,125,135,125,130,135,125
Close grip bench
3 X 260,250,255,260,250
Day 4 DL
3 X 275,295,315,335,355,315,335,355,315

Shrugs 8 X 2 405,415,425,415,425,435,445,405
-superset with shrugs
Pull-ups 8 X 3 (BTN and Front alternate)
-superset with CG bench
Sled X 6 trips
Ab roller 2 X 10

Front SQ
3 X 255,215,235,255,215
Day 5 Back/Biceps
1A. Thib pull downs 3 X 8 50,60,70
1B. BTN pull-up 3X6
1C. Front Pull-up 3X6
1D. CG Row 3X6X70

2A. Cable Rope hammer curls, lying down 3X6X50

2B. Purple Band overhead Tricep extensions 3X12
3A. Preacher bench reverse curls 3X6X65
3B. Purple Band Pushdowns 3X12
4. Ab roller 3X10
5. Sled X 4 trips