NAME

Power Clean Squat Bench Press 100 100 100 Deadlift OHP 100 100

Summer Training
APRE Trial Phase I

Week 1-2

Day 1 Max Effort Lower Warmup SQUAT 8 5 3 6+ 6RM x x x x x Warmup DB PRESS

90s Rest @ T.W. Top Weight Max Sets For 6 Reps

Day 2 Dynamic Upper Warmup 50 65 75 85 85 8 5 3 3 3+ 3RM x x x x x x Warmup x x x x x x x x x x x x x x x x x Adjustment - 5-10 - 0-5 Same + 5-10 + 10-15 10 8 6 6 6 15 15 15 15 6 6 5 5 15 15 15 15 Reps 0-2 3-4 5-7 8-12 13+ Adjustment - 5-10 - 0-5 Same + 5-10 + 10-15 Reps 0-2 3-4 5-7 8-12 13+ 50 65 75 85 95 GOODMORNING SPEED BENCH
Weight w/ Chains

Day 3 Dynamic Lower Warmup 8 6 4 3 6 6 5 115 160 190 9 x x x x x x x x x x x x 8 6 4 3 6 5 4 4 6 + 12 6 + 12 6 + 12 6 + 12 BB LUNGE SEATED ROW POWERCLEAN 55 65 75 Warmup x x x x x x x x x x x x x x 4 3 2 2 2 2 15 15 15 15 8 8 8 8 55 65 75 Warmup x x x x x x x x x x x x x x 4 3 2 2 2 2 12 12 12 12 8 8 8 8 CHINS
MAX WT MAXWT

Day 4 Max Effort Upper Warmup

BENCH PRESS

Warmup 40 55 65 9 x x x x x x x x x x x x

Warmup 50 65 75 85 85 15 15 15 15 10 10 10 8 8 8 6 6 15 15 15 15 8 5 3 3 3+ 3RM x x x x x x x x x x x x x x x x x x x x x x 12 12 12 12 10 10 8 8 8 8 8 6 15 15 15 15 50 65 75 85 95

60

Open Sets

8 5 3 6+ 6RM

x x x x x x

x x x x x x x x x x x x x x x x x

10 8 6 6 6 15 15 15 15 6 6 5 5 15 15 15 15

EZ BAR EXT + CG

5 8 + 15 8 + 15 8 + 15 8 + 15

HYPERS

x x x x x x x x x x x x x x x

GLUTE HAM RAISE

FLOOR HAMS
3:0:1:0

PULLUPS
MAX WT MAX WT

SEATED FP

BAND PULLTHRU

Reps 0-2 3-4 5-7 8-12 13+

Adjustment - 5-10 - 0-5 Same + 5-10 + 10-15

Reps 0-2 3-4 5-7 8-12 13+

Adjustment - 5-10 - 0-5 Same + 5-10 + 10-15

NAME
Power Clean Wide Squat Olympic Squat 100 100 100 Deadlift OHP Bench Press 100 100 100

Campbell Training

Week 3-4

APRE Trial Phase II & Timed Sets

Day 1 Max Effort Lower WarmUp WIDE SQUAT 8 5 3 3 5+ 5RM 6 GOODMORNING 6 6 6 15 GHR 15 15 15 X X X X X X X X X X X X X X 50 65 75 85 90 5 3 3 3 1+ 1RM 5 5 5 5 12 12 12 12 WarmUp X X X X X X X X X X X X X X 80 85 90 95 100 5 5 3 3 3+ 3RM 4 4 4 4 8 8 8 8 WarmUp X X X X X X X X X X X X X X LAT P.D. FACE PULLS TIMED SETS 65 75 85 90 95 SPEED BENCH 5 3 3 3 30S 30S 30S 30S 30S 30S 30S 30S 30S 30S 30S 30S WarmUp X X X X X X X X X X X X X X X X 55 65 75 55 5 3 3 3 35S 35S 35S 35S 35S 35S 35S 35S 35S 35S 35S 35S Day 2 Dynamic Upper WarmUp X X X X X X X X X X X X X X X X 55 65 75 60 5 3 3 3 40S 40S 40S 40S 40S 40S 40S 40S 40S 40S 40S 40S WarmUp X X X X X X X X X X X X X X X X PAUSED HYPERS CHINUPS 55 55 75 65 POWERCLEAN WarmUp Day 3 Dynamic Lower WarmUp 55 60 70 4 3 3 2 2 2 MAX MAX MAX MAX 8 8 8 8 X X X X X X X X X X X X X X 60 70 80 4 3 3 2 2 2 MAX MAX MAX MAX 8 8 8 8 WarmUp X X X X X X X X X X X X X X 8+15 EZ BAR EXT +CG PRESS 8+15 8+15 8+15 X X X X 8+12 8+12 8+12 8+12 X X X X 6+10 6+10 6+10 6+10 X X X X DB BENCH MAX SETS INCLINE CLOSE GRIP 70 80 90 BENCH PRESS 8 5 3 3 5+ 5RM 6 6 6 6 10 8 5 WarmUp X X X X X X X X X X X X X 50 65 75 85 90 5 3 3 3 1+ 1RM 6 6 6 6 10 8 5 Day 4 Max Effort Upper WarmUp X X X X X X X X X X X X X 50 65 75 95 100 5 5 3 3 3+ 3RM 6 6 6 6 10 8 5 WarmUp X X X X X X X X X X X X X 65 75 85 90 95

4 3 3
2 2 2 MAX MAX MAX MAX 8 8 8 8

X X X X X X X X X X X X X X

9 SETS DB BENCH TIMED SETS

10RM Adjustments
Reps 4-6 7-8 9-11 12-16 17+ - 5-10 - 0-5 Same + 5-10 + 10-15 Reps 0-2 3-4 5-7 8-12 13+

6RM Adjustments
Adjustment - 5-10 - 0-5 Same + 5-10 + 10-15 Reps 1-2 3-4 5-6 7+

3RM Adjustments
Adjustment - 5-10 Same + 5-10 + 10-15

NAME Power Clean Wide Squat Olympic Squat 280 500 450 Deadlift OHP Bench Press 500 175 300 Front Squat Power Snatch 360 170

Campbell Training

Week 5-6

APRE Trial Phase III

Monday POWERCLEAN Day 1 Max Effort Lower 10/7/2013 WarmUp 4 X 140 4 X 150 3 X 3 X 4 5 8 8 8 8 4 6 6 6 X X X X X X X X X X X X X X X X X X X X X X 6/Side 180 235 10/14/2013 WarmUp X 155 X 165 X X X X X X X X X X X X X X X X X X X X X X X X 6/Side 180 235 Tuesday SNATCH Technique Day 2 Low/Rep Effort Upper 10/8/2013 10/15/2013 WarmUp WarmUp 3 X 95 3 X 95 3 X 3 X 2 X 2 X 2 X 2 X 2 X 2 X 4 X 10 4 X 10 8 X 150 8 X 150 10 X 165 10 X 165 10 X 10 X 10 X 10 X 10 X 10 X 4 X 15 4 X 15 AMAP X AMAP X AMAP X AMAP X AMAP X AMAP X X X X X 8 X 8 X 8 X 8 X 8 X 8 X X X X X X X X X X X X X X X Thursday POWERCLEAN Day 3 Low/Rep Effort Lower 10/10/2013 WarmUp 3 X 185 3 X 190 2 X 2 X 2 X 4 X 6/Side 8 X 8 X 8 X 8 X X 4 X 6/Side 10 X 10 X 10 X X X X X X X X X X X X X 10/17/2013 WarmUp X 200 X 205 X X X X 6/Side X X X X X X 6/Side X X X X X X X X X X X X X X X Friday SNATCH Technique Day 4 Max Effort Upper 10/11/2013 WarmUp 3 X 95 3 X 2 X 2 X 2 X 4 X 10 8 X 135 10 X 145 10 X 10 X 10 X 4 X 25 15 X 15 X 15 X X X 6 X 6 X 6 X X X X X X X X 10/18/2013 WarmUp X 95 X X X X X 10 X 135 X 145 X X X X 25 X X X X X 6 X 6 X 6 X X X X X X X X

4 4 3 3 4 5 8 8 8 8 4 6 6 6

Offset Squat FRONT SQUAT

Squat/Stand CLOSE GRIP BENCH PRESS

Offset Squat BARBELL LUNGE

3 3 2 2 2 4 8 8 8 8 4 10 10 10

Squat/Stand INCLINE BENCH

Hip Distraction RDL

AN

AN

Band Retraction CHINUP

FFESS w/ Band BAND HYPERS

Band Row BAND FACE PULL

3 3 2 2 2 4 8 10 10 10 10 4 15 15 15

SHOULDER COMPLEX

3-WAY ROW

NOTES

NOTES

NOTES

NOTES

10RM Adjustments Reps 4-6 7-8 9-11 12-16 17+ - 5-10 - 0-5 Same + 5-10 + 10-15 Reps 0-2 3-4 5-7 8-12 13+

6RM Adjustments Adjustment - 5-10 - 0-5 Same + 5-10 + 10-15 Reps 1-2 3-4 5-6 7+

3RM Adjustments Adjustment - 5-10 Same + 5-10 + 10-15