Split Stance Falling Starts x6

A)

B1)

B2)

B3)

BB Bulgarian Split Squat

5/3/1
Date
Week
1
2
3

Sets
3
3
3

Reps

Rest

5
3
5,3,1

RDL
50%
Week
1
2
3

Sets
5
5
5

Reps

Week
1
2
3

Sets
4
4
4

Reps

10
10
10

Rest
60
60
60

Week
1
2
3

Sets
4
4
4

Reps

Rest

10
10
10

Rest
90
90
90

Hip Flexor Bands

Body Saws

10
10
10

Tempo

Set 1
145
160
170

Set 2
170
180
190

Set 3
190
205
215

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

MB Rotational Scoop Toss 4x6/side

A)

B1)

B2)

C1)

C2)

Bench Press
5/3/1
Date

255
Week
1
2
3

Sets
3
3
3

Reps

5
3
5,3,1

Rest
90
90
90
90

Week
1
2
3

Sets
5
5
5

Reps
10
10
10

Rest
90
90
90

Week
1
2
3

Sets
5
5
5

Reps
6
6
6

Rest
60
60
60

Week
1
2
3

Sets
4
4
4

Reps
10
10
10

Rest
60
60
60

Sets
4
4
4

Reps
8
8
8

Rest
60
60
60

Military Press

Pull-Ups

Face Pulls

Split Stance Anti-Rotational Chops

Week
1
2
3

Band Pull Aparts x50

UH BPA x50
Banded Shrugs x100
Banded OH Shrugs x50
OH DB Shrugs
DB Shrugs x50

Tempo

Set 1
165.75
178.50
191.25

Set 2
191.25
204.00
216.75

Set 3
216.75
229.50
242.25

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Half-Kneeling Starts x6
A)

Deadlift
Date

B)

C1)

C2)

415
Week
1
2
3

Sets
3
3
3

Reps

Rest

5
3
5,3,1

BB Bulgarian Split Squat

Week
1
2
3

Sets
5
5
5

Reps

Week
1
2
3

Sets
4
4
4

Reps

8
8
8

Rest
60
60
60

Week
1
2
3

Sets
4
4
4

Reps

Rest

10
10
10

Rest
60
60
60

Ab Wheel Roll-Outs

Prone Hip Flexor

8
8
8

Tempo

Set 1
269.75
290.50
311.25

Set 2
311.25
332.00
352.75

Set 3
352.75
373.50
394.25

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

A)

B1)

B2)

C1)

C2)

Military Press
5/3/1
Date

165
Week
1
2
3

Sets
3
3
3

Reps

5
3
5,3,1

Rest
90
90
90

Week
1
2
3

Sets
5
5
5

Reps
10
10
10

Rest
90
90
90

Week
1
2
3

Sets
5
5
5

Reps
8
8
8

Rest
60
60
60

Week
1
2
3

Sets
4
4
4

Reps
10
10
10

Rest
60
60
60

Week
1
2
3

Sets
4
4
4

Reps
20yds
20yds
20yds

Rest
60
60
60

Bench Press

1-Arm DB Rows

Face Pulls

1-Arm Suitcase Carry

Band Pull Aparts x50

UH BPA x50
Banded Shrugs x100
Banded OH Shrugs x50
OH DB Shrugs
DB Shrugs x50

Tempo

Set 1
107.25
115.50
123.75

Set 2
123.75
132.00
140.25

Set 3
140.25
148.50
156.75

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Set 5

Set 6

Set 7

Set 8

Rocking Frog x10

SS Adductor Rocks x10/side
4 Point Hamstrings x10/side
Roll-Over to V-Sit x10/side
Glutes x10/side
Hip Flexor Rocks x10/side
Couch Stretch x10/side
Quads x10/side
Cossack Squats x10/side
Hip Flexor w/Band Distraction x10/side
Shuffle x15yds/each way
Carioca x15yds/each way
A-Skipx15yds Down and Back
High Knees x15yds Down and Back
X-Band Walk x15 Sideways/Forward
40 Yd Build Ups
50%
60%
70%
80%
90%
100%