#1 Warm Up

RT over LT / LT over RT
Extended Lunge
Supine Leg Raise 10 Each

Knee Pull
Quad Pull
Ankle Pull
Standing V, Mid/RT/LT
Sumo Squat

Power Shrug:

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)
w-up

w-up

1

2

3

4

5

6

50%

50%

55%

55%

60%

60%

Set

NAME

Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20
#8

Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355

Bench Press:
Set
NAME
Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20

Warm Up
Speed Ladder
Hip Mobility
200 Perfect Ab's
Barbell Warm Up

#7

Back Squat :

Tuesday Run
1x5 half gasser
1x2 full gasser
Thursday Run
3x 60yd sprint
3x 90yd sprint

Day 1

Phase 1 Week 1
#6

#2
#3
#4
#5

working

60

60

70

70

75

75

70

70

75

75

85

85

75

75

80

80

90

90

80

80

90

90

95

95

85

85

95

95

105

105

90

90

100

100

110

110

100

100

110

110

120

120

105

105

115

115

125

125

110

110

125

125

135

135

115

115

130

130

140

140

125

125

135

135

150

150

130

130

145

145

155

155

135

135

150

150

165

165

140

140

155

155

170

170

150

150

165

165

180

180

155

155

170

170

185

185

160

160

180

180

195

195

165

165

185

185

200

200

175

175

190

190

210

210

180

180

200

200

215

215

working
3
4
55% 55%

w-up

1

2

3

4

5

6

50%

50%

55%

55%

60%

60%

Set

Best

NAME

Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

w-up w-up
1
2
Max 50% 50%
60
120 60
70
135 70
75
145 75
80
155 80
85
170 85
90
90
180
100
195 100
105
205 105
110
220 110
115
230 115
125
245 125
130
255 130
135
135
270
140
280 140
150
295 150
155
305 155
160
320 160
165
330 165
175
175
345
180
355 180

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)
w-up

Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425

working

95

95

105

105

115

115

100

100

110

110

120

120

110

110

120

120

130

130

115

115

125

125

135

135

120

120

135

135

145

145

125

125

140

140

150

150

135

135

150

150

160

160

140

140

155

155

165

165

145

145

160

160

175

175

150

150

165

165

180

180

155

155

175

175

190

190

165

165

180

180

195

195

170

170

185

185

205

205

175

175

195

195

210

210

180

180

200

200

220

220

190

190

210

210

225

225

195

195

215

215

235

235

200

200

220

220

240

240

205

205

230

230

250

250

215

215

235

235

255

255

#9 Anterior Legs /Chest - One

Upper/Lower Body
5
60%

6
60%

Best

Barbell Warm Up:
5 squat, 4 Lunge, 3 RDL, 5 Rows, 4 Press

70

70

75

75

75

75

85

85

80

80

90

90

90

90

95

95

95

95

105

105

100

100

110

110

110

110

120

120

115

115

125

125

125

125

135

135

130

130

140

140

#10 Post Stretch Seated

135

135

150

150

145

145

155

155

150

150

165

165

155

155

170

170

Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler

165

165

180

180

170

170

185

185

180

180

195

195

185

185

200

200

190

190

210

210

200

200

215

215

Lateral Step Up
ALT Lateral Squat No Step
Dumbbell Bench
Strap Push Up
Lateral Walk Bands
Grip & Wrist

4x8
4x8
5x8
5x8
4x16
4x8

4 sets each leg
4 sets each leg

Best

#1 Warm Up

RT over LT / LT over RT
Extended Lunge
Supine Leg Raise 10 Each

Knee Pull
Quad Pull
Ankle Pull
Standing V, Mid/RT/LT
Sumo Squat

Power Shrug:

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)
w-up

w-up

1

2

3

4

5

6

50%

50%

55%

55%

60%

60%

Set

NAME

Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20

Max
120
135
145
155
170
180
195
205
220
230
245
255
270
280
295
305
320
330
345
355

Warm Up
Quick Feet Quick Hands on Platform
Hip Mobility
3x20 AB's: Straps - Tucks & V's
Barbell Warm Up

#7

Dead Lift:

Day 2

Phase 1 Week 1
#6

#2
#3
#4
#5

(1x10) (1x10) (1x8) (1x8) (1x8) (1x8)

working

60

60

70

70

75

75

70

70

75

75

85

85

75

75

80

80

90

90

80

80

90

90

95

95

85

85

95

95

105

105

90

90

100

100

110

110

100

100

110

110

120

120

105

105

115

115

125

125

110

110

125

125

135

135

115

115

130

130

140

140

125

125

135

135

150

150

130

130

145

145

155

155

135

135

150

150

165

165

140

140

155

155

170

170

150

150

165

165

180

180

155

155

170

170

185

185

160

160

180

180

195

195

165

165

185

185

200

200

175

175

190

190

210

210

180

180

200

200

215

215

w-up

w-up

1

2

3

4

5

6

50%

50%

55%

55%

60%

60%

Set

Best

NAME

Athlete 1
Athlete 2
Athlete 3
Athlete 4
Athlete 5
Athlete 6
Athlete 7
Athlete 8
Athlete 9
Athlete 10
Athlete 11
Athlete 12
Athlete 13
Athlete 14
Athlete 15
Athlete 16
Athlete 17
Athlete 18
Athlete 19
Athlete 20

Max
190
200
215
225
240
250
265
275
290
300
310
325
335
350
360
375
385
400
410
425

working

95

95

105

105

115

115

100

100

110

110

120

120

110

110

120

120

130

130

115

115

125

125

135

135

120

120

135

135

145

145

125

125

140

140

150

150

135

135

150

150

160

160

140

140

155

155

165

165

145

145

160

160

175

175

150

150

165

165

180

180

155

155

175

175

190

190

165

165

180

180

195

195

170

170

185

185

205

205

175

175

195

195

210

210

180

180

200

200

220

220

190

190

210

210

225

225

195

195

215

215

235

235

200

200

220

220

240

240

205

205

230

230

250

250

215

215

235

235

255

255

#8 Shoulder's/Arm's - Three

Upper Body
Barbell Warm Up:
5 squat, 4 Lunge, 3 RDL, 5 Rows, 4 Press
Barbell Shrugs
3 Way Shoulder
2 Arm Dumbbell Rows
Reverse Curls
Bench Dips w/2-plates
Reverse Triceps Extension
Bicep Curls

#9 Post Stretch Seated
Butterfly
RT/LT Leg extend
RT/LT Leg Crossover
Hurdler

5x8
3x8
4x8
5x8
5x8
5x8
5x8

Best

Two Upper/Lower Body working 3 (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) w-up Set (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 #7 working 60 Set Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Warm Up 500 Jump Rope Hip Mobility 4x10 Landmine AB's Barbell Warm Up Day 3 Phase 1 Week 1 #6 #2 #3 #4 #5 4 55% 5 60% 6 60% Best Barbell Warm Up: 5 squat. 3 RDL. Mid/RT/LT Sumo Squat Bench Press: (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 3 4 5 6 50% 50% 55% 55% 60% 60% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 Dead Lift: NAME Back Squat : 60 70 70 75 75 70 70 75 75 85 85 75 75 80 80 90 90 80 80 90 90 95 95 85 85 95 95 105 105 90 90 100 100 110 110 100 100 110 110 120 120 105 105 115 115 125 125 110 110 125 125 135 135 115 115 130 130 140 140 125 125 135 135 150 150 130 130 145 145 155 155 135 135 150 150 165 165 140 140 155 155 170 170 150 150 165 165 180 180 155 155 170 170 185 185 160 160 180 180 195 195 165 165 185 185 200 200 175 175 190 190 210 210 180 180 200 200 215 215 w-up w-up 1 2 Best 50% 50% 55% NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 w-up 1 2 Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 working 3 4 5 6 50% 50% 55% 55% 60% 60% 95 95 105 105 115 115 100 100 110 110 120 120 110 110 120 120 130 130 115 115 125 125 135 135 120 120 135 135 145 145 125 125 140 140 150 150 135 135 150 150 160 160 140 140 155 155 165 165 145 145 160 160 175 175 150 150 165 165 180 180 155 155 175 175 190 190 165 165 180 180 195 195 170 170 185 185 205 205 175 175 195 195 210 210 180 180 200 200 220 220 190 190 210 210 225 225 195 195 215 215 235 235 200 200 220 220 240 240 205 205 230 230 250 250 215 215 235 235 255 255 #9 Posterior Legs/Back .#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 4 Lunge. 4 Press 95 95 105 105 115 115 100 100 110 110 120 120 110 110 120 120 130 130 115 115 125 125 135 135 120 120 135 135 145 145 125 125 140 140 150 150 135 135 150 150 160 160 140 140 155 155 165 165 145 145 160 160 175 175 150 150 165 165 180 180 155 155 175 175 190 190 Butterfly 165 165 180 180 195 195 RT/LT Leg extend 170 170 185 185 205 205 RT/LT Leg Crossover 175 175 195 195 210 210 Hurdler 180 180 200 200 220 220 190 190 210 210 225 225 195 195 215 215 235 235 200 200 220 220 240 240 205 205 230 230 250 250 215 215 235 235 255 255 Glute Ham Physo Ball Leg Curl Barbell RDL Poor Man Hamstring Pull Ups Machine Rows Standing #10 Post Stretch Seated 4x8 4x8 4x8 4x8 5x8 5x8 Best . 5 Rows.

3 RDL. 5 Rows. Mid/RT/LT Sumo Squat Power Shrug: (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 3 4 5 6 55% 55% 60% 60% 65% 65% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 Bench Press: Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 #7 Back Squat : working 70 70 75 75 80 80 75 75 85 85 90 90 80 80 90 90 95 95 90 90 95 95 105 105 95 95 105 105 115 115 100 100 110 110 120 120 110 110 120 120 130 130 115 115 125 125 135 135 125 125 135 135 145 145 130 130 140 140 150 150 135 135 150 150 160 160 145 145 155 155 170 170 150 150 165 165 180 180 155 155 170 170 185 185 165 165 180 180 195 195 170 170 185 185 200 200 180 180 195 195 210 210 185 185 200 200 215 215 190 190 210 210 225 225 200 200 215 215 235 235 Set Best w-up w-up 1 2 55% 55% Tuesday Run 1x6 half gasser 1x3 full gasser Thursday Run 4x 60yd sprint 4x 90yd sprint Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 working 3 4 5 6 55% 55% 60% 60% 65% 65% 105 105 115 115 125 125 110 110 120 120 130 130 120 120 130 130 140 140 125 125 135 135 150 150 135 135 145 145 160 160 140 140 150 150 165 165 150 150 160 160 175 175 155 155 165 165 180 180 160 160 175 175 190 190 165 165 180 180 195 195 175 175 190 190 205 205 180 180 195 195 215 215 185 185 205 205 220 220 195 195 210 210 230 230 200 200 220 220 235 235 210 210 225 225 245 245 215 215 235 235 255 255 220 220 240 240 260 260 230 230 250 250 270 270 235 235 255 255 280 280 #9 Anterior Legs /Chest .One Upper/Lower Body working 3 60% NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) Set NAME Warm Up Speed Ladder Hip Mobility 200 Med Ball Ab's Barbell Warm Up Day 1 Phase 1 Week 2 #6 #2 #3 #4 #5 4 60% 5 65% 6 65% Best Barbell Warm Up: 5 squat.#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 4 Lunge. 4 Press 70 70 75 75 80 80 75 75 85 85 90 90 80 80 90 90 95 95 90 90 95 95 105 105 95 95 105 105 115 115 100 100 110 110 120 120 110 110 120 120 130 130 115 115 125 125 135 135 125 125 135 135 145 145 130 130 140 140 150 150 135 135 150 150 160 160 Butterfly 145 145 155 155 170 170 RT/LT Leg extend 150 150 165 165 180 180 RT/LT Leg Crossover 155 155 170 170 185 185 Hurdler 165 165 180 180 195 195 170 170 185 185 200 200 180 180 195 195 210 210 185 185 200 200 215 215 190 190 210 210 225 225 200 200 215 215 235 235 Lateral Step Up ALT Lateral Squat No Step Dumbbell Bench Strap Push Up Lateral Walk Bands Grip & Wrist #10 Post Stretch Seated 4x8 4x8 5x8 5x8 4x8 4x8 4 sets each leg 4 sets each leg Best .

3 RDL.Three Upper Body Barbell Warm Up: 5 squat. 4 Press Barbell Shrugs 3 Way Shoulder 2 Arm Dumbbell Rows Reverse Curls Bench Dips w/2-plates Triceps Extension Bicep Curls #9 Post Stretch Seated Butterfly RT/LT Leg extend RT/LT Leg Crossover Hurdler 5x8 3x8 4x8 5x8 5x8 5x8 5x8 Best . 5 Rows. Mid/RT/LT Sumo Squat Power Shrug: (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 3 4 5 6 55% 55% 60% 60% 65% 65% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 Warm Up Quick Feet Quick Hands on Platform Hip Mobility 6x30 AB's: Plate Barbell Warm Up #7 Dead Lift: Day 2 Phase 1 Week 2 #6 #2 #3 #4 #5 (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) working 70 70 75 75 80 80 75 75 85 85 90 90 80 80 90 90 95 95 90 90 95 95 105 105 95 95 105 105 115 115 100 100 110 110 120 120 110 110 120 120 130 130 115 115 125 125 135 135 125 125 135 135 145 145 130 130 140 140 150 150 135 135 150 150 160 160 145 145 155 155 170 170 150 150 165 165 180 180 155 155 170 170 185 185 165 165 180 180 195 195 170 170 185 185 200 200 180 180 195 195 210 210 185 185 200 200 215 215 190 190 210 210 225 225 200 200 215 215 235 235 w-up w-up 1 2 3 4 5 6 55% 55% 60% 60% 65% 65% Set Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 working 105 105 115 115 125 125 110 110 120 120 130 130 120 120 130 130 140 140 125 125 135 135 150 150 135 135 145 145 160 160 140 140 150 150 165 165 150 150 160 160 175 175 155 155 165 165 180 180 160 160 175 175 190 190 165 165 180 180 195 195 175 175 190 190 205 205 180 180 195 195 215 215 185 185 205 205 220 220 195 195 210 210 230 230 200 200 220 220 235 235 210 210 225 225 245 245 215 215 235 235 255 255 220 220 240 240 260 260 230 230 250 250 270 270 235 235 255 255 280 280 #8 Shoulder's/Arm's .#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 4 Lunge.

#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 4 Lunge. 4 Press 105 105 115 115 125 125 110 110 120 120 130 130 120 120 130 130 140 140 125 125 135 135 150 150 135 135 145 145 160 160 140 140 150 150 165 165 150 150 160 160 175 175 155 155 165 165 180 180 160 160 175 175 190 190 165 165 180 180 195 195 175 175 190 190 205 205 Butterfly 180 180 195 195 215 215 RT/LT Leg extend 185 185 205 205 220 220 RT/LT Leg Crossover 195 195 210 210 230 230 Hurdler 200 200 220 220 235 235 210 210 225 225 245 245 215 215 235 235 255 255 220 220 240 240 260 260 230 230 250 250 270 270 235 235 255 255 280 280 Glute Ham Physo Ball Leg Curl RDL Poor Man Hamstring Pull Ups Machine Rows Standing #10 Post Stretch Seated 4x8 4x8 4x8 4x8 5x8 5x8 Best . 3 RDL.Two Upper/Lower Body working 3 NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) Set Warm Up 500 Jump Rope Hip Mobility 4x30 Med Ball AB's Barbell Warm Up Day 3 Phase 1 Week 2 #6 #2 #3 #4 #5 4 60% 5 65% 6 65% Best Barbell Warm Up: 5 squat. 5 Rows. Mid/RT/LT Sumo Squat Bench Press: (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 3 4 5 6 55% 55% 60% 60% 65% 65% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 Dead Lift: NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 #7 Back Squat : working 70 70 75 75 80 80 75 75 85 85 90 90 80 80 90 90 95 95 90 90 95 95 105 105 95 95 105 105 115 115 100 100 110 110 120 120 110 110 120 120 130 130 115 115 125 125 135 135 125 125 135 135 145 145 130 130 140 140 150 150 135 135 150 150 160 160 145 145 155 155 170 170 150 150 165 165 180 180 155 155 170 170 185 185 165 165 180 180 195 195 170 170 185 185 200 200 180 180 195 195 210 210 185 185 200 200 215 215 190 190 210 210 225 225 200 200 215 215 235 235 Set Best w-up w-up 1 2 55% 55% 60% Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 (1x10) (1x10) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 working 3 4 5 6 55% 55% 60% 60% 65% 65% 105 105 115 115 125 125 110 110 120 120 130 130 120 120 130 130 140 140 125 125 135 135 150 150 135 135 145 145 160 160 140 140 150 150 165 165 150 150 160 160 175 175 155 155 165 165 180 180 160 160 175 175 190 190 165 165 180 180 195 195 175 175 190 190 205 205 180 180 195 195 215 215 185 185 205 205 220 220 195 195 210 210 230 230 200 200 220 220 235 235 210 210 225 225 245 245 215 215 235 235 255 255 220 220 240 240 260 260 230 230 250 250 270 270 235 235 255 255 280 280 #9 Posterior Legs/Back .

4 Press 70 75 80 80 85 85 75 85 90 90 95 95 80 90 95 95 105 105 90 95 105 105 110 110 95 105 115 115 120 120 100 110 120 120 130 130 110 120 130 130 140 140 115 125 135 135 145 145 125 135 145 145 155 155 130 140 150 150 165 165 135 150 160 160 175 175 145 155 170 170 180 180 Butterfly 150 165 180 180 190 190 RT/LT Leg extend 155 170 185 185 200 200 RT/LT Leg Crossover 165 180 195 195 210 210 Hurdler 170 185 200 200 215 215 180 195 210 210 225 225 185 200 215 215 235 235 190 210 225 225 245 245 200 215 235 235 250 250 Glute Ham Manual Leg Curl Physo Ball Curl Single Leg RDL 3 Way Box Calf Raise Chin Up's Dumbbell Pull Over's #10 Post Stretch Seated 4x8 4x8 4x8 4x8 3x20 5x8 5x8 4 sets each leg 3 sets each way Best . 5 Rows. Mid/RT/LT Sumo Squat Power Shrug: (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) w-up w-up 1 2 3 4 5 6 55% 60% 65% 65% 70% 70% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 Bench Press: Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 #7 Back Squat : working 70 75 80 80 85 85 75 85 90 90 95 95 80 90 95 95 105 105 90 95 105 105 110 110 95 105 115 115 120 120 100 110 120 120 130 130 110 120 130 130 140 140 115 125 135 135 145 145 125 135 145 145 155 155 130 140 150 150 165 165 135 150 160 160 175 175 145 155 170 170 180 180 150 165 180 180 190 190 155 170 185 185 200 200 165 180 195 195 210 210 170 185 200 200 215 215 180 195 210 210 225 225 185 200 215 215 235 235 190 210 225 225 245 245 200 215 235 235 250 250 Tuesday Run 15 min speed ladder 15 min starts 20yd Thursday Run 15 min wall drills harness sprints 20yd w-up w-up 1 2 55% 60% Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 w-up 1 2 Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 working 3 4 5 6 55% 60% 65% 65% 70% 70% 105 115 125 125 135 135 110 120 130 130 140 140 120 130 140 140 155 155 125 135 150 150 160 160 135 145 160 160 170 170 140 150 165 165 175 175 150 160 175 175 190 190 155 165 180 180 195 195 160 175 190 190 205 205 165 180 195 195 210 210 175 190 205 205 220 220 180 195 215 215 230 230 185 205 220 220 235 235 195 210 230 230 245 245 200 220 235 235 255 255 210 225 245 245 265 265 215 235 255 255 270 270 220 240 260 260 280 280 230 250 270 270 290 290 235 255 280 280 300 300 #9 Posterior Legs/Back .#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V.Six Upper/Lower Body working 3 65% (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up Set (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) Set NAME Warm Up Speed Ladder Hip Mobility 300 Plate Ab's Barbell Warm Up Day 1 Phase 1 Week 3 #6 #2 #3 #4 #5 4 65% 5 70% 6 70% Best Barbell Warm Up: 5 squat. 4 Lunge. 3 RDL.

Mid/RT/LT Sumo Squat Power Shrug: (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) w-up w-up 1 2 3 4 5 6 55% 60% 65% 65% 70% 70% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 Warm Up Quick Feet Quick Hands on Platform Hip Mobility 3x20 AB's: Straps . 4 Press Single Leg Squat 25LB Split Jump Barbell Split Squat Barbell Lunge Dumbbell Incline Bench Landmine Press Block Push Up's #9 Post Stretch Seated Butterfly RT/LT Leg extend RT/LT Leg Crossover Hurdler 4x8 4x16 4x8 4x8 5x8 5x8 5x8 4 sets each leg 4 sets each leg 4 sets each leg Best .Five Upper/Lower Body Barbell Warm Up: 5 squat.Tucks & V's Barbell Warm Up #7 Dead Lift: Day 2 Phase 1 Week 3 #6 #2 #3 #4 #5 (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) working 70 75 80 80 85 85 75 85 90 90 95 95 80 90 95 95 105 105 90 95 105 105 110 110 95 105 115 115 120 120 100 110 120 120 130 130 110 120 130 130 140 140 115 125 135 135 145 145 125 135 145 145 155 155 130 140 150 150 165 165 135 150 160 160 175 175 145 155 170 170 180 180 150 165 180 180 190 190 155 170 185 185 200 200 165 180 195 195 210 210 170 185 200 200 215 215 180 195 210 210 225 225 185 200 215 215 235 235 190 210 225 225 245 245 200 215 235 235 250 250 Set Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 w-up w-up 1 2 working 3 4 5 6 55% 60% 65% 65% 70% 70% 105 115 125 125 135 135 110 120 130 130 140 140 120 130 140 140 155 155 125 135 150 150 160 160 135 145 160 160 170 170 140 150 165 165 175 175 150 160 175 175 190 190 155 165 180 180 195 195 160 175 190 190 205 205 165 180 195 195 210 210 175 190 205 205 220 220 180 195 215 215 230 230 185 205 220 220 235 235 195 210 230 230 245 245 200 220 235 235 255 255 210 225 245 245 265 265 215 235 255 255 270 270 220 240 260 260 280 280 230 250 270 270 290 290 235 255 280 280 300 300 #8 Anterior Legs/Chest . 5 Rows. 4 Lunge.#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 3 RDL.

Mid/RT/LT Sumo Squat Bench Press: (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 3 4 5 6 55% 60% 65% 65% 70% 70% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 Dead Lift: NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 #7 Back Squat : working 70 75 80 80 85 85 75 85 90 90 95 95 80 90 95 95 105 105 90 95 105 105 110 110 95 105 115 115 120 120 100 110 120 120 130 130 110 120 130 130 140 140 115 125 135 135 145 145 125 135 145 145 155 155 130 140 150 150 165 165 135 150 160 160 175 175 145 155 170 170 180 180 150 165 180 180 190 190 155 170 185 185 200 200 165 180 195 195 210 210 170 185 200 200 215 215 180 195 210 210 225 225 185 200 215 215 235 235 190 210 225 225 245 245 200 215 235 235 250 250 Set Best w-up w-up 1 2 55% 60% 65% Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 working 3 4 5 6 55% 60% 65% 65% 70% 70% 105 115 125 125 135 135 110 120 130 130 140 140 120 130 140 140 155 155 125 135 150 150 160 160 135 145 160 160 170 170 140 150 165 165 175 175 150 160 175 175 190 190 155 165 180 180 195 195 160 175 190 190 205 205 165 180 195 195 210 210 175 190 205 205 220 220 180 195 215 215 230 230 185 205 220 220 235 235 195 210 230 230 245 245 200 220 235 235 255 255 210 225 245 245 265 265 215 235 255 255 270 270 220 240 260 260 280 280 230 250 270 270 290 290 235 255 280 280 300 300 #9 Shoulder's/Arm's .Seven Upper Body working 3 NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) Set Warm Up 500 Jump Rope Hip Mobility 4x12 Landmine AB's Barbell Warm Up Day 3 Phase 1 Week 3 #6 #2 #3 #4 #5 4 65% 5 70% 6 70% Best Barbell Warm Up: 5 squat. 5 Rows. 3 RDL.#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 4 Press 105 115 125 125 135 135 110 120 130 130 140 140 120 130 140 140 155 155 125 135 150 150 160 160 135 145 160 160 170 170 140 150 165 165 175 175 150 160 175 175 190 190 155 165 180 180 195 195 160 175 190 190 205 205 165 180 195 195 210 210 175 190 205 205 220 220 Butterfly 180 195 215 215 230 230 RT/LT Leg extend 185 205 220 220 235 235 RT/LT Leg Crossover 195 210 230 230 245 245 Hurdler 200 220 235 235 255 255 210 225 245 245 265 265 215 235 255 255 270 270 220 240 260 260 280 280 230 250 270 270 290 290 235 255 280 280 300 300 Med Ball Push Up Throws Reverse Curls Dumbbell Over Head Tri's Reverse Triceps Extension Bicep Curls 4 Way Shoulder #10 Post Stretch Seated 5x8 5x8 5x8 5x8 5x8 3x8 Best . 4 Lunge.

4 Press 75 80 85 90 90 95 85 90 95 100 105 105 90 95 105 105 110 115 95 105 110 115 120 120 105 115 120 125 130 135 110 120 130 130 135 140 120 130 140 145 150 155 125 135 145 150 155 160 135 145 155 160 165 170 140 150 165 170 175 180 150 160 175 180 185 190 155 170 180 185 195 200 Butterfly 165 180 190 195 205 210 RT/LT Leg extend 170 185 200 205 210 220 RT/LT Leg Crossover 180 195 210 215 225 230 Hurdler 185 200 215 220 230 235 195 210 225 235 240 250 200 215 235 240 250 255 210 225 245 250 260 270 215 235 250 260 270 275 Glute Ham Manual Leg Curl Physo Ball Curl Single Leg RDL 3 Way Box Calf Raise Chin Up's Dumbbell Pull Over's #10 Post Stretch Seated 4x8 4x8 4x8 4x8 3x20 5x8 5x8 4 sets each leg 3 sets each way Best . 3 RDL. 4 Lunge. 5 Rows.#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. Mid/RT/LT Sumo Squat Power Shrug: (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) w-up w-up 1 2 3 4 5 6 60% 65% 70% 72% 75% 77% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 Bench Press: Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 #7 Back Squat : working 75 80 85 90 90 95 85 90 95 100 105 105 90 95 105 105 110 115 95 105 110 115 120 120 105 115 120 125 130 135 110 120 130 130 135 140 120 130 140 145 150 155 125 135 145 150 155 160 135 145 155 160 165 170 140 150 165 170 175 180 150 160 175 180 185 190 155 170 180 185 195 200 165 180 190 195 205 210 170 185 200 205 210 220 180 195 210 215 225 230 185 200 215 220 230 235 195 210 225 235 240 250 200 215 235 240 250 255 210 225 245 250 260 270 215 235 250 260 270 275 Tuesday Run 15 min speed ladder 15 min starts 20yd Thursday Run 15 min wall drills harness sprints 20yd w-up w-up 1 2 60% 65% Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 w-up 1 2 Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 working 3 4 5 6 60% 65% 70% 72% 75% 77% 115 125 135 140 145 150 120 130 140 145 150 155 130 140 155 155 165 170 135 150 160 165 170 175 145 160 170 175 180 185 150 165 175 180 190 195 160 175 190 195 200 205 165 180 195 200 210 215 175 190 205 210 220 225 180 195 210 220 225 235 190 205 220 225 235 240 195 215 230 235 245 255 205 220 235 245 255 260 210 230 245 255 265 270 220 235 255 260 270 280 225 245 265 270 285 290 235 255 270 280 290 300 240 260 280 290 300 310 250 270 290 300 310 320 255 280 300 310 320 330 #9 Posterior Legs/Back .Six Upper/Lower Body working 3 70% (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up Set (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) Set NAME Warm Up Speed Ladder Hip Mobility 300 Perfect Ab's Barbell Warm Up Day 1 Phase 1 Week 4 #6 #2 #3 #4 #5 4 72% 5 75% 6 77% Best Barbell Warm Up: 5 squat.

Five Upper/Lower Body Barbell Warm Up: 5 squat. 4 Lunge. 3 RDL. Mid/RT/LT Sumo Squat Power Shrug: (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) w-up w-up 1 2 3 4 5 6 60% 65% 70% 72% 75% 77% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 Warm Up Quick Feet Quick Hands on Platform Hip Mobility 4x50 AB's: Physo Ball Barbell Warm Up #7 Dead Lift: Day 2 Phase 1 Week 4 #6 #2 #3 #4 #5 (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) working 75 80 85 90 90 95 85 90 95 100 105 105 90 95 105 105 110 115 95 105 110 115 120 120 105 115 120 125 130 135 110 120 130 130 135 140 120 130 140 145 150 155 125 135 145 150 155 160 135 145 155 160 165 170 140 150 165 170 175 180 150 160 175 180 185 190 155 170 180 185 195 200 165 180 190 195 205 210 170 185 200 205 210 220 180 195 210 215 225 230 185 200 215 220 230 235 195 210 225 235 240 250 200 215 235 240 250 255 210 225 245 250 260 270 215 235 250 260 270 275 Set Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 w-up w-up 1 2 working 3 4 5 6 60% 65% 70% 72% 75% 77% 115 125 135 140 145 150 120 130 140 145 150 155 130 140 155 155 165 170 135 150 160 165 170 175 145 160 170 175 180 185 150 165 175 180 190 195 160 175 190 195 200 205 165 180 195 200 210 215 175 190 205 210 220 225 180 195 210 220 225 235 190 205 220 225 235 240 195 215 230 235 245 255 205 220 235 245 255 260 210 230 245 255 265 270 220 235 255 260 270 280 225 245 265 270 285 290 235 255 270 280 290 300 240 260 280 290 300 310 250 270 290 300 310 320 255 280 300 310 320 330 #8 Anterior Legs/Chest . 5 Rows.#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 4 Press Single Leg Squat 25LB Split Jump Barbell Split Squat Barbell Lunge Dumbbell Incline Bench Landmine Press Block Push Up's #9 Post Stretch Seated Butterfly RT/LT Leg extend RT/LT Leg Crossover Hurdler 4x8 4x16 4x8 4x8 5x8 5x8 5x8 4 sets each leg 4 sets each leg 4 sets each leg Best .

Mid/RT/LT Sumo Squat Bench Press: (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 3 4 5 6 60% 65% 70% 72% 75% 77% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 120 135 145 155 170 180 195 205 220 230 245 255 270 280 295 305 320 330 345 355 Dead Lift: NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 #7 Back Squat : working 75 80 85 90 90 95 85 90 95 100 105 105 90 95 105 105 110 115 95 105 110 115 120 120 105 115 120 125 130 135 110 120 130 130 135 140 120 130 140 145 150 155 125 135 145 150 155 160 135 145 155 160 165 170 140 150 165 170 175 180 150 160 175 180 185 190 155 170 180 185 195 200 165 180 190 195 205 210 170 185 200 205 210 220 180 195 210 215 225 230 185 200 215 220 230 235 195 210 225 235 240 250 200 215 235 240 250 255 210 225 245 250 260 270 215 235 250 260 270 275 Set Best w-up w-up 1 2 60% 65% 70% Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 working 3 4 5 6 60% 65% 70% 72% 75% 77% 115 125 135 140 145 150 120 130 140 145 150 155 130 140 155 155 165 170 135 150 160 165 170 175 145 160 170 175 180 185 150 165 175 180 190 195 160 175 190 195 200 205 165 180 195 200 210 215 175 190 205 210 220 225 180 195 210 220 225 235 190 205 220 225 235 240 195 215 230 235 245 255 205 220 235 245 255 260 210 230 245 255 265 270 220 235 255 260 270 280 225 245 265 270 285 290 235 255 270 280 290 300 240 260 280 290 300 310 250 270 290 300 310 320 255 280 300 310 320 330 #9 Shoulder's/Arm's . 3 RDL. 4 Lunge. 5 Rows.#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 4 Press 115 125 135 140 145 150 120 130 140 145 150 155 130 140 155 155 165 170 135 150 160 165 170 175 145 160 170 175 180 185 150 165 175 180 190 195 160 175 190 195 200 205 165 180 195 200 210 215 175 190 205 210 220 225 180 195 210 220 225 235 190 205 220 225 235 240 Butterfly 195 215 230 235 245 255 RT/LT Leg extend 205 220 235 245 255 260 RT/LT Leg Crossover 210 230 245 255 265 270 Hurdler 220 235 255 260 270 280 225 245 265 270 285 290 235 255 270 280 290 300 240 260 280 290 300 310 250 270 290 300 310 320 255 280 300 310 320 330 Med Ball Push Up Throws Reverse Curls Dumbbell Over Head Tri's Triceps Extension Bicep Curls 4 Way Shoulder #10 Post Stretch Seated 5x8 5x8 5x8 5x8 5x8 3x8 Best .Seven Upper Body working 3 NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) Set Warm Up 500 Jump Rope Hip Mobility 4x30 Med Ball AB's Barbell Warm Up Day 3 Phase 1 Week 4 #6 #2 #3 #4 #5 4 72% 5 75% 6 77% Best Barbell Warm Up: 5 squat.

Mid/RT/LT Sumo Squat Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 70% 72% 75% 80% 82% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Bench Press: Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 #7 Back Squat : working 75 80 80 85 90 95 85 90 90 95 100 105 90 95 100 105 110 115 95 105 105 110 120 120 105 115 120 120 130 135 115 120 125 130 140 140 120 130 130 135 145 150 125 135 140 145 155 160 135 145 150 155 165 170 140 155 155 165 175 180 150 160 165 170 180 185 160 170 175 180 195 200 165 175 180 190 200 205 170 185 190 195 210 215 180 195 200 210 220 230 190 200 210 215 230 235 195 210 215 225 240 245 200 215 220 230 245 255 210 225 235 240 260 265 215 235 240 250 265 275 Set Best w-up w-up 1 2 65% 70% Tuesday Run 2x5 30yd Sprint 3x5 Hills Thursday Run 3x 60yd Sprint 3x 90yd sprint Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 working 3 4 5 6 65% 70% 72% 75% 80% 82% 115 125 130 135 140 145 125 130 135 140 150 155 130 140 145 150 160 165 140 150 155 160 170 175 145 155 160 165 180 185 150 165 170 175 185 190 160 175 180 185 200 205 170 180 185 195 205 210 175 190 195 200 215 220 185 200 205 210 225 230 190 205 210 220 235 240 195 210 220 225 240 250 205 225 230 240 255 260 215 230 235 245 260 270 220 235 245 255 270 275 225 245 250 260 280 285 235 255 260 270 290 300 245 260 270 280 300 305 250 270 275 285 305 315 260 280 285 300 320 325 #9 Anterior Legs /Chest .#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 4 Press 75 80 80 85 90 95 85 90 90 95 100 105 90 95 100 105 110 115 95 105 105 110 120 120 105 115 120 120 130 135 115 120 125 130 140 140 120 130 130 135 145 150 125 135 140 145 155 160 135 145 150 155 165 170 140 155 155 165 175 180 150 160 165 170 180 185 Butterfly 160 170 175 180 195 200 RT/LT Leg extend 165 175 180 190 200 205 RT/LT Leg Crossover 170 185 190 195 210 215 Hurdler 180 195 200 210 220 230 190 200 210 215 230 235 195 210 215 225 240 245 200 215 220 230 245 255 210 225 235 240 260 265 215 235 240 250 265 275 Lateral Step Up ALT Lateral Squat No Step Dumbbell Bench Strap Push Up 2-Arm Dumbbell Row Grip & Wrist #10 Post Stretch Seated 4x8 4x8 5x8 5x8 4x8 4x8 4 sets each leg 4 sets each leg Best . 4 Lunge.One Upper/Lower Body working 3 72% NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set NAME Warm Up Speed Ladder Hip Mobility 300 Plate Ab's Barbell Warm Up Day 1 Phase 2 Week 5 #6 #2 #3 #4 #5 4 75% 5 80% 6 82% Best Barbell Warm Up: 5 squat. 3 RDL. 5 Rows.

#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 4 Press Barbell Shrugs 3 Way Shoulder 2-Arm Dumbbell Row ALT Reverse Curls Bench Dips w/2-plates Reverse Triceps Extension Bicep Curls #9 Post Stretch Seated Butterfly RT/LT Leg extend RT/LT Leg Crossover Hurdler 5x8 3x8 4x8 5x8 5x8 5x8 5x8 Best .Tucks & V's Barbell Warm Up #7 Dead Lift: Day 2 Phase 2 Week 5 #6 #2 #3 #4 #5 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) working 75 80 80 85 90 95 85 90 90 95 100 105 90 95 100 105 110 115 95 105 105 110 120 120 105 115 120 120 130 135 115 120 125 130 140 140 120 130 130 135 145 150 125 135 140 145 155 160 135 145 150 155 165 170 140 155 155 165 175 180 150 160 165 170 180 185 160 170 175 180 195 200 165 175 180 190 200 205 170 185 190 195 210 215 180 195 200 210 220 230 190 200 210 215 230 235 195 210 215 225 240 245 200 215 220 230 245 255 210 225 235 240 260 265 215 235 240 250 265 275 Set Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 w-up w-up 1 2 working 3 4 5 6 65% 70% 72% 75% 80% 82% 115 125 130 135 140 145 125 130 135 140 150 155 130 140 145 150 160 165 140 150 155 160 170 175 145 155 160 165 180 185 150 165 170 175 185 190 160 175 180 185 200 205 170 180 185 195 205 210 175 190 195 200 215 220 185 200 205 210 225 230 190 205 210 220 235 240 195 210 220 225 240 250 205 225 230 240 255 260 215 230 235 245 260 270 220 235 245 255 270 275 225 245 250 260 280 285 235 255 260 270 290 300 245 260 270 280 300 305 250 270 275 285 305 315 260 280 285 300 320 325 #8 Shoulder's/Arm's . 5 Rows. Mid/RT/LT Sumo Squat Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 70% 72% 75% 80% 82% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Warm Up Quick Feet Quick Hands on Platform Hip Mobility 4x20 AB's: Straps . 4 Lunge.Three Upper Body Barbell Warm Up: 5 squat. 3 RDL.

4 Press 115 125 130 135 140 145 125 130 135 140 150 155 130 140 145 150 160 165 140 150 155 160 170 175 145 155 160 165 180 185 150 165 170 175 185 190 160 175 180 185 200 205 170 180 185 195 205 210 175 190 195 200 215 220 185 200 205 210 225 230 190 205 210 220 235 240 Butterfly 195 210 220 225 240 250 RT/LT Leg extend 205 225 230 240 255 260 RT/LT Leg Crossover 215 230 235 245 260 270 Hurdler 220 235 245 255 270 275 225 245 250 260 280 285 235 255 260 270 290 300 245 260 270 280 300 305 250 270 275 285 305 315 260 280 285 300 320 325 Glute Ham Physo Ball Leg Curl RDL Poor Man Hamstring Strap Close Grip Row/Twist Machine Rows Standing #10 Post Stretch Seated 4x8 4x8 4x8 4x8 5x8 5x8 Best . Mid/RT/LT Sumo Squat Bench Press: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 70% 72% 75% 80% 82% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Dead Lift: NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 #7 Back Squat : working 75 80 80 85 90 95 85 90 90 95 100 105 90 95 100 105 110 115 95 105 105 110 120 120 105 115 120 120 130 135 115 120 125 130 140 140 120 130 130 135 145 150 125 135 140 145 155 160 135 145 150 155 165 170 140 155 155 165 175 180 150 160 165 170 180 185 160 170 175 180 195 200 165 175 180 190 200 205 170 185 190 195 210 215 180 195 200 210 220 230 190 200 210 215 230 235 195 210 215 225 240 245 200 215 220 230 245 255 210 225 235 240 260 265 215 235 240 250 265 275 Set Best w-up w-up 1 2 65% 70% 72% Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 working 3 4 5 6 65% 70% 72% 75% 80% 82% 115 125 130 135 140 145 125 130 135 140 150 155 130 140 145 150 160 165 140 150 155 160 170 175 145 155 160 165 180 185 150 165 170 175 185 190 160 175 180 185 200 205 170 180 185 195 205 210 175 190 195 200 215 220 185 200 205 210 225 230 190 205 210 220 235 240 195 210 220 225 240 250 205 225 230 240 255 260 215 230 235 245 260 270 220 235 245 255 270 275 225 245 250 260 280 285 235 255 260 270 290 300 245 260 270 280 300 305 250 270 275 285 305 315 260 280 285 300 320 325 #9 Posterior Legs/Back . 3 RDL. 4 Lunge. 5 Rows.#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V.Two Upper/Lower Body working 3 NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set Warm Up 500 Jump Rope Hip Mobility 5x20 Leg Raise AB's Barbell Warm Up Day 3 Phase 2 Week 5 #6 #2 #3 #4 #5 4 75% 5 80% 6 82% Best Barbell Warm Up: 5 squat.

4 Press 75 80 80 85 90 95 85 90 90 95 100 105 90 95 100 105 110 115 95 105 105 110 120 120 105 115 120 120 130 135 115 120 125 130 140 140 120 130 130 135 145 150 125 135 140 145 155 160 135 145 150 155 165 170 140 155 155 165 175 180 150 160 165 170 180 185 160 170 175 180 195 200 Butterfly 165 175 180 190 200 205 RT/LT Leg extend 170 185 190 195 210 215 RT/LT Leg Crossover 180 195 200 210 220 230 Hurdler 190 200 210 215 230 235 195 210 215 225 240 245 200 215 220 230 245 255 210 225 235 240 260 265 215 235 240 250 265 275 Glute Ham Manual Leg Curl Physo Ball Curl Single Leg RDL 3 Way Box Calf Raise Chin Up's Dumbbell Pull Over's #10 Post Stretch Seated 4x8 4x8 4x8 4x8 3x20 5x8 5x8 4 sets each leg 3 sets each way Best . Mid/RT/LT Sumo Squat Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 70% 72% 75% 80% 82% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Bench Press: Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 #7 Back Squat : working 75 80 80 85 90 95 85 90 90 95 100 105 90 95 100 105 110 115 95 105 105 110 120 120 105 115 120 120 130 135 115 120 125 130 140 140 120 130 130 135 145 150 125 135 140 145 155 160 135 145 150 155 165 170 140 155 155 165 175 180 150 160 165 170 180 185 160 170 175 180 195 200 165 175 180 190 200 205 170 185 190 195 210 215 180 195 200 210 220 230 190 200 210 215 230 235 195 210 215 225 240 245 200 215 220 230 245 255 210 225 235 240 260 265 215 235 240 250 265 275 Tuesday Run 2x6 30yd Sprint 3x6 Hills Thursday Run 4x 60yd Sprint 4x 90yd sprint w-up w-up 1 2 65% 70% Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 w-up 1 2 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 working 3 4 5 6 65% 70% 72% 75% 80% 82% 115 125 130 135 140 145 125 130 135 140 150 155 130 140 145 150 160 165 140 150 155 160 170 175 145 155 160 165 180 185 150 165 170 175 185 190 160 175 180 185 200 205 170 180 185 195 205 210 175 190 195 200 215 220 185 200 205 210 225 230 190 205 210 220 235 240 195 210 220 225 240 250 205 225 230 240 255 260 215 230 235 245 260 270 220 235 245 255 270 275 225 245 250 260 280 285 235 255 260 270 290 300 245 260 270 280 300 305 250 270 275 285 305 315 260 280 285 300 320 325 #9 Posterior Legs/Back .Six Upper/Lower Body working 3 72% (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up Set (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set NAME Warm Up Speed Ladder Hip Mobility 300 Perfect Ab's Barbell Warm Up Day 1 Phase 2 Week 6 #6 #2 #3 #4 #5 4 75% 5 80% 6 82% Best Barbell Warm Up: 5 squat. 5 Rows.#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 3 RDL. 4 Lunge.

5 Rows. Mid/RT/LT Sumo Squat Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 70% 72% 75% 80% 82% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Warm Up Quick Feet Quick Hands on Platform Hip Mobility 6x30 AB's: Med Ball Barbell Warm Up #7 Dead Lift: Day 2 Phase 2 Week 6 #6 #2 #3 #4 #5 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) working 75 80 80 85 90 95 85 90 90 95 100 105 90 95 100 105 110 115 95 105 105 110 120 120 105 115 120 120 130 135 115 120 125 130 140 140 120 130 130 135 145 150 125 135 140 145 155 160 135 145 150 155 165 170 140 155 155 165 175 180 150 160 165 170 180 185 160 170 175 180 195 200 165 175 180 190 200 205 170 185 190 195 210 215 180 195 200 210 220 230 190 200 210 215 230 235 195 210 215 225 240 245 200 215 220 230 245 255 210 225 235 240 260 265 215 235 240 250 265 275 Set Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 w-up w-up 1 2 working 3 4 5 6 65% 70% 72% 75% 80% 82% 115 125 130 135 140 145 125 130 135 140 150 155 130 140 145 150 160 165 140 150 155 160 170 175 145 155 160 165 180 185 150 165 170 175 185 190 160 175 180 185 200 205 170 180 185 195 205 210 175 190 195 200 215 220 185 200 205 210 225 230 190 205 210 220 235 240 195 210 220 225 240 250 205 225 230 240 255 260 215 230 235 245 260 270 220 235 245 255 270 275 225 245 250 260 280 285 235 255 260 270 290 300 245 260 270 280 300 305 250 270 275 285 305 315 260 280 285 300 320 325 #8 Anterior Legs/Chest .Five Upper/Lower Body Barbell Warm Up: 5 squat. 3 RDL.#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. 4 Press Single Leg Squat 25LB Split Jump Barbell Split Squat Barbell Lunge Dumbbell Incline Bench Landmine Press Block Push Up's #9 Post Stretch Seated Butterfly RT/LT Leg extend RT/LT Leg Crossover Hurdler 4x8 4x16 4x8 4x8 5x8 5x8 5x8 4 sets each leg 4 sets each leg 4 sets each leg Best . 4 Lunge.

#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V.Seven Upper Body working 3 NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set Warm Up 500 Jump Rope Hip Mobility 5x20 Plate AB's Standing Barbell Warm Up Day 3 Phase 2 Week 6 #6 #2 #3 #4 #5 4 75% 5 80% 6 82% Best Barbell Warm Up: 5 squat. 3 RDL. Mid/RT/LT Sumo Squat Bench Press: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 70% 72% 75% 80% 82% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Dead Lift: NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 #7 Back Squat : working 75 80 80 85 90 95 85 90 90 95 100 105 90 95 100 105 110 115 95 105 105 110 120 120 105 115 120 120 130 135 115 120 125 130 140 140 120 130 130 135 145 150 125 135 140 145 155 160 135 145 150 155 165 170 140 155 155 165 175 180 150 160 165 170 180 185 160 170 175 180 195 200 165 175 180 190 200 205 170 185 190 195 210 215 180 195 200 210 220 230 190 200 210 215 230 235 195 210 215 225 240 245 200 215 220 230 245 255 210 225 235 240 260 265 215 235 240 250 265 275 Set Best w-up w-up 1 2 65% 70% 72% Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 working 3 4 5 6 65% 70% 72% 75% 80% 82% 115 125 130 135 140 145 125 130 135 140 150 155 130 140 145 150 160 165 140 150 155 160 170 175 145 155 160 165 180 185 150 165 170 175 185 190 160 175 180 185 200 205 170 180 185 195 205 210 175 190 195 200 215 220 185 200 205 210 225 230 190 205 210 220 235 240 195 210 220 225 240 250 205 225 230 240 255 260 215 230 235 245 260 270 220 235 245 255 270 275 225 245 250 260 280 285 235 255 260 270 290 300 245 260 270 280 300 305 250 270 275 285 305 315 260 280 285 300 320 325 #9 Shoulder's/Arm's . 5 Rows. 4 Lunge. 4 Press 115 125 130 135 140 145 125 130 135 140 150 155 130 140 145 150 160 165 140 150 155 160 170 175 145 155 160 165 180 185 150 165 170 175 185 190 160 175 180 185 200 205 170 180 185 195 205 210 175 190 195 200 215 220 185 200 205 210 225 230 190 205 210 220 235 240 Butterfly 195 210 220 225 240 250 RT/LT Leg extend 205 225 230 240 255 260 RT/LT Leg Crossover 215 230 235 245 260 270 Hurdler 220 235 245 255 270 275 225 245 250 260 280 285 235 255 260 270 290 300 245 260 270 280 300 305 250 270 275 285 305 315 260 280 285 300 320 325 Med Ball Push Up Throws Reverse Curls Dumbbell Over Head Tri's Triceps Extension Bicep Curls 4 Way Shoulder #10 Post Stretch Seated 5x8 5x8 5x8 5x8 5x8 3x8 Best .

#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. Mid/RT/LT Sumo Squat Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 75% 80% 82% 85% 87% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Bench Press: 85 90 95 95 100 85 95 100 105 110 110 90 105 110 115 115 120 95 110 120 120 125 130 105 120 130 135 140 140 115 130 140 140 145 150 120 135 145 150 155 160 125 145 155 160 165 170 135 155 165 170 175 180 140 165 175 180 185 190 150 170 180 185 195 200 160 180 195 200 205 210 165 190 200 205 215 220 170 195 210 215 225 230 180 210 220 230 235 240 190 215 230 235 245 250 195 225 240 245 255 260 200 230 245 255 260 270 210 240 260 265 275 280 215 250 265 275 285 290 Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Back Squat : Set Best w-up NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 #7 working 75 w-up NAME Warm Up Speed Ladder Hip Mobility 300 Perfect Ab's Barbell Warm Up Tuesday Run 2x5 half gasser 1x2 full gasser Thursday Run 6x 60yd sprint 6x 90yd sprint Day 1 Phase 2 Week 7 #6 #2 #3 #4 #5 #9 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 working 3 4 5 6 65% 75% 80% 82% 85% 87% 115 135 140 145 150 155 125 140 150 155 160 165 130 150 160 165 170 175 140 160 170 175 180 185 145 165 180 185 190 195 150 175 185 190 200 205 160 185 200 205 210 215 170 195 205 210 220 225 175 200 215 220 230 235 185 210 225 230 240 245 190 220 235 240 250 255 195 225 240 250 255 265 205 240 255 260 270 275 215 245 260 270 280 285 220 255 270 275 285 295 225 260 280 285 295 305 235 270 290 300 310 315 245 280 300 305 315 325 250 285 305 315 325 335 260 300 320 325 340 345 Total Body working 1 2 3 4 5 6 65% 75% 80% 82% 85% 87% Best Split Jumps 25lb Plate Box Jumps Alt Power Skips Off Bench 3 Way Box Calf Raise Pull Downs Chin Ups 2-Arm ALT Dumbbell Row Grip Machine 75 85 90 95 95 100 85 95 100 105 110 110 90 105 110 115 115 120 95 110 120 120 125 130 105 120 130 135 140 140 115 130 140 140 145 150 120 135 145 150 155 160 125 145 155 160 165 170 135 155 165 170 175 180 140 165 175 180 185 190 Butterfly 150 170 180 185 195 200 RT/LT Leg extend 160 180 195 200 205 210 RT/LT Leg Crossover 165 190 200 205 215 220 Hurdler 170 195 210 215 225 230 180 210 220 230 235 240 190 215 230 235 245 250 195 225 240 245 255 260 200 230 245 255 260 270 210 240 260 265 275 280 215 250 265 275 285 290 #10 Post Stretch Seated 3x16 3x8 3x8 each leg 3x8 4x8 4x8 3x10 4x10 Best .

Mid/RT/LT Sumo Squat Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 75% 80% 82% 85% 87% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Warm Up Quick Feet Quick Hands on Platform Hip Mobility 3x20 AB's: Straps .#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V.Tucks & V's Barbell Warm Up #7 Dead Lift: Day 2 Phase 2 Week 7 #6 #2 #3 #4 #5 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) working 75 85 90 95 95 100 85 95 100 105 110 110 90 105 110 115 115 120 95 110 120 120 125 130 105 120 130 135 140 140 115 130 140 140 145 150 120 135 145 150 155 160 125 145 155 160 165 170 135 155 165 170 175 180 140 165 175 180 185 190 150 170 180 185 195 200 160 180 195 200 205 210 165 190 200 205 215 220 170 195 210 215 225 230 180 210 220 230 235 240 190 215 230 235 245 250 195 225 240 245 255 260 200 230 245 255 260 270 210 240 260 265 275 280 215 250 265 275 285 290 Set Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 w-up w-up 1 2 working 3 4 5 6 65% 75% 80% 82% 85% 87% 115 135 140 145 150 155 125 140 150 155 160 165 130 150 160 165 170 175 140 160 170 175 180 185 145 165 180 185 190 195 150 175 185 190 200 205 160 185 200 205 210 215 170 195 205 210 220 225 175 200 215 220 230 235 185 210 225 230 240 245 190 220 235 240 250 255 195 225 240 250 255 265 205 240 255 260 270 275 215 245 260 270 280 285 220 255 270 275 285 295 225 260 280 285 295 305 235 270 290 300 310 315 245 280 300 305 315 325 250 285 305 315 325 335 260 300 320 325 340 345 Total Body Close Grip Bench Dumbbell Push Up / Rows Plyo Push Up 3 Way Shoulder Barbell Step Up's Barbell Lunge Dumbbell Curl & Press Grip Machine #9 Post Stretch Seated Butterfly RT/LT Leg extend RT/LT Leg Crossover Hurdler 4x8 3x8 3x8 3x8 3x8 each leg 3x8 each leg 3x10 4x10 Best .

#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. Mid/RT/LT Sumo Squat Bench Press: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 75% 80% 82% 85% 87% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Dead Lift: Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 Back Squat : 85 90 95 95 100 85 95 100 105 110 110 90 105 110 115 115 120 95 110 120 120 125 130 105 120 130 135 140 140 115 130 140 140 145 150 120 135 145 150 155 160 125 145 155 160 165 170 135 155 165 170 175 180 140 165 175 180 185 190 150 170 180 185 195 200 160 180 195 200 205 210 165 190 200 205 215 220 170 195 210 215 225 230 180 210 220 230 235 240 190 215 230 235 245 250 195 225 240 245 255 260 200 230 245 255 260 270 210 240 260 265 275 280 215 250 265 275 285 290 Set Best w-up NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set #7 working 75 w-up NAME Warm Up 500 Jump Rope Hip Mobility 4x10 Landmine AB's Barbell Warm Up Day 3 Phase 2 Week 7 #6 #2 #3 #4 #5 #9 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 working 3 4 5 6 65% 75% 80% 82% 85% 87% 115 135 140 145 150 155 125 140 150 155 160 165 130 150 160 165 170 175 140 160 170 175 180 185 145 165 180 185 190 195 150 175 185 190 200 205 160 185 200 205 210 215 170 195 205 210 220 225 175 200 215 220 230 235 185 210 225 230 240 245 190 220 235 240 250 255 195 225 240 250 255 265 205 240 255 260 270 275 215 245 260 270 280 285 220 255 270 275 285 295 225 260 280 285 295 305 235 270 290 300 310 315 245 280 300 305 315 325 250 285 305 315 325 335 260 300 320 325 340 345 Total Body 3 Lower Wednesday working 1 2 3 4 5 6 65% 75% 80% 82% 85% 87% Best Dumbbell Single Leg Squat Dumbbell Step Up's Box Jumps Hip Turn Med Ball Lateral Toss Med Ball Chest Pass Med Ball Push Up Throw Strap Curls Grip Machine 115 135 140 145 150 155 125 140 150 155 160 165 130 150 160 165 170 175 140 160 170 175 180 185 145 165 180 185 190 195 150 175 185 190 200 205 160 185 200 205 210 215 170 195 205 210 220 225 175 200 215 220 230 235 185 210 225 230 240 245 Butterfly 190 220 235 240 250 255 RT/LT Leg extend 195 225 240 250 255 265 RT/LT Leg Crossover 205 240 255 260 270 275 Hurdler 215 245 260 270 280 285 220 255 270 275 285 295 225 260 280 285 295 305 235 270 290 300 310 315 245 280 300 305 315 325 250 285 305 315 325 335 260 300 320 325 340 345 #10 Post Stretch Seated 3x8 each leg 3x8 each leg 3x8 each way 3x8 each way 3x8 18lbs 3x8 15lbs 2x10 4x10 Best .

Mid/RT/LT Sumo Squat Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 75% 80% 82% 85% 87% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Bench Press: 85 90 95 95 100 85 95 100 105 110 110 90 105 110 115 115 120 95 110 120 120 125 130 105 120 130 135 140 140 115 130 140 140 145 150 120 135 145 150 155 160 125 145 155 160 165 170 135 155 165 170 175 180 140 165 175 180 185 190 150 170 180 185 195 200 160 180 195 200 205 210 165 190 200 205 215 220 170 195 210 215 225 230 180 210 220 230 235 240 190 215 230 235 245 250 195 225 240 245 255 260 200 230 245 255 260 270 210 240 260 265 275 280 215 250 265 275 285 290 Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Back Squat : Set Best w-up NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 #7 working 75 w-up NAME Warm Up Speed Ladder Hip Mobility 300 Med Ball Ab's Barbell Warm Up Tuesday Run 15 min speed ladder 15 min starts 20yd Thursday Run 15 min wall drills harness sprints 20yd Day 1 Phase 2 Week 8 #6 #2 #3 #4 #5 #9 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 working 3 4 5 6 65% 75% 80% 82% 85% 87% 115 135 140 145 150 155 125 140 150 155 160 165 130 150 160 165 170 175 140 160 170 175 180 185 145 165 180 185 190 195 150 175 185 190 200 205 160 185 200 205 210 215 170 195 205 210 220 225 175 200 215 220 230 235 185 210 225 230 240 245 190 220 235 240 250 255 195 225 240 250 255 265 205 240 255 260 270 275 215 245 260 270 280 285 220 255 270 275 285 295 225 260 280 285 295 305 235 270 290 300 310 315 245 280 300 305 315 325 250 285 305 315 325 335 260 300 320 325 340 345 Total Body working 1 2 3 4 5 6 65% 75% 80% 82% 85% 87% Best Split Jumps 25lb Plate Box Jumps Alt Power Skips Off Bench 3 Way Box Calf Raise Pull Downs Chin Ups Wrist Curl Grip Machine 75 85 90 95 95 100 85 95 100 105 110 110 90 105 110 115 115 120 95 110 120 120 125 130 105 120 130 135 140 140 115 130 140 140 145 150 120 135 145 150 155 160 125 145 155 160 165 170 135 155 165 170 175 180 140 165 175 180 185 190 Butterfly 150 170 180 185 195 200 RT/LT Leg extend 160 180 195 200 205 210 RT/LT Leg Crossover 165 190 200 205 215 220 Hurdler 170 195 210 215 225 230 180 210 220 230 235 240 190 215 230 235 245 250 195 225 240 245 255 260 200 230 245 255 260 270 210 240 260 265 275 280 215 250 265 275 285 290 #10 Post Stretch Seated 3x16 3x8 3x8 each leg 3x8 4x8 4x8 2x10 4x10 Best .#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V.

Mid/RT/LT Sumo Squat Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 75% 80% 82% 85% 87% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Warm Up Quick Feet Quick Hands on Platform Hip Mobility 6x30 AB's: Plate Barbell Warm Up #7 Dead Lift: Day 2 Phase 2 Week 8 #6 #2 #3 #4 #5 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) working 75 85 90 95 95 100 85 95 100 105 110 110 90 105 110 115 115 120 95 110 120 120 125 130 105 120 130 135 140 140 115 130 140 140 145 150 120 135 145 150 155 160 125 145 155 160 165 170 135 155 165 170 175 180 140 165 175 180 185 190 150 170 180 185 195 200 160 180 195 200 205 210 165 190 200 205 215 220 170 195 210 215 225 230 180 210 220 230 235 240 190 215 230 235 245 250 195 225 240 245 255 260 200 230 245 255 260 270 210 240 260 265 275 280 215 250 265 275 285 290 Set Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 w-up w-up 1 2 working 3 4 5 6 65% 75% 80% 82% 85% 87% 115 135 140 145 150 155 125 140 150 155 160 165 130 150 160 165 170 175 140 160 170 175 180 185 145 165 180 185 190 195 150 175 185 190 200 205 160 185 200 205 210 215 170 195 205 210 220 225 175 200 215 220 230 235 185 210 225 230 240 245 190 220 235 240 250 255 195 225 240 250 255 265 205 240 255 260 270 275 215 245 260 270 280 285 220 255 270 275 285 295 225 260 280 285 295 305 235 270 290 300 310 315 245 280 300 305 315 325 250 285 305 315 325 335 260 300 320 325 340 345 Total Body Close Grip Bench Dumbbell Push Up / Rows Plyo Push Up 3 Way Shoulder Barbell Step Up's Barbell Lunge Wrist Curl Grip Machine #9 Post Stretch Seated Butterfly RT/LT Leg extend RT/LT Leg Crossover Hurdler 4x8 3x8 3x8 3x8 3x8 each leg 3x8 each leg 4x10 4x10 Best .#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V.

Mid/RT/LT Sumo Squat Bench Press: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 75% 80% 82% 85% 87% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 110 125 135 145 160 170 180 190 205 215 225 240 250 260 275 285 295 305 320 330 Dead Lift: Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 Back Squat : 85 90 95 95 100 85 95 100 105 110 110 90 105 110 115 115 120 95 110 120 120 125 130 105 120 130 135 140 140 115 130 140 140 145 150 120 135 145 150 155 160 125 145 155 160 165 170 135 155 165 170 175 180 140 165 175 180 185 190 150 170 180 185 195 200 160 180 195 200 205 210 165 190 200 205 215 220 170 195 210 215 225 230 180 210 220 230 235 240 190 215 230 235 245 250 195 225 240 245 255 260 200 230 245 255 260 270 210 240 260 265 275 280 215 250 265 275 285 290 Set Best w-up NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set #7 working 75 w-up NAME Warm Up 500 Jump Rope Hip Mobility 4x10 Landmine AB's Barbell Warm Up Day 3 Phase 2 Week 8 #6 #2 #3 #4 #5 #9 Max 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 working 3 4 5 6 65% 75% 80% 82% 85% 87% 115 135 140 145 150 155 125 140 150 155 160 165 130 150 160 165 170 175 140 160 170 175 180 185 145 165 180 185 190 195 150 175 185 190 200 205 160 185 200 205 210 215 170 195 205 210 220 225 175 200 215 220 230 235 185 210 225 230 240 245 190 220 235 240 250 255 195 225 240 250 255 265 205 240 255 260 270 275 215 245 260 270 280 285 220 255 270 275 285 295 225 260 280 285 295 305 235 270 290 300 310 315 245 280 300 305 315 325 250 285 305 315 325 335 260 300 320 325 340 345 Total Body 3 Lower Wednesday working 1 2 3 4 5 6 65% 75% 80% 82% 85% 87% Best Dumbbell Single Leg Squat Dumbbell Step Up's Box Jumps Hip Turn Med Ball Lateral Toss Med Ball Chest Pass Med Ball Push Up Throw Wrist Curl Grip Machine 115 135 140 145 150 155 125 140 150 155 160 165 130 150 160 165 170 175 140 160 170 175 180 185 145 165 180 185 190 195 150 175 185 190 200 205 160 185 200 205 210 215 170 195 205 210 220 225 175 200 215 220 230 235 185 210 225 230 240 245 Butterfly 190 220 235 240 250 255 RT/LT Leg extend 195 225 240 250 255 265 RT/LT Leg Crossover 205 240 255 260 270 275 Hurdler 215 245 260 270 280 285 220 255 270 275 285 295 225 260 280 285 295 305 235 270 290 300 310 315 245 280 300 305 315 325 250 285 305 315 325 335 260 300 320 325 340 345 #10 Post Stretch Seated 3x8 each leg 3x8 each leg 3x8 each way 3x8 each way 3x8 18lbs 3x8 15lbs 4x10 4x10 Best .#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V.

#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. Mid/RT/LT Sumo Squat Power Shrug: (1x3) (1x3) (1x3) (1x3) (1x2) (1x2) w-up w-up 1 2 3 4 5 6 67% 75% 85% 87% 90% 92% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 120 135 145 155 165 175 190 200 210 220 230 240 255 265 275 285 295 310 320 330 Bench Press: 90 105 105 110 115 95 105 115 120 125 125 100 110 125 130 135 135 105 120 135 135 140 145 115 125 145 145 150 155 120 135 150 155 160 165 130 145 165 170 175 175 135 150 170 175 180 185 145 160 180 185 190 195 150 165 190 195 200 205 155 175 200 205 210 215 165 180 205 210 220 225 175 195 220 225 230 235 180 200 230 235 240 245 185 210 235 240 250 255 195 215 245 250 260 265 200 225 255 260 270 275 210 235 265 270 280 290 215 240 275 280 290 295 225 250 285 290 300 305 Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 120 135 145 155 165 175 190 200 210 220 230 240 255 265 275 285 295 310 320 330 Back Squat : Set Best w-up NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x3) (1x3) (1x3) (1x3) (1x2) (1x2) Set #7 working 85 w-up NAME Warm Up Speed Ladder Hip Mobility 300 Perfect Ab's Barbell Warm Up Tuesday Run 3x5 30yd Sprint 3x10 Hills Thursday Run 10x 60yd Sprint Day 1 Phase 3 Week 9&10 #6 #2 #3 #4 #5 #9 Max 180 195 205 215 225 235 250 260 270 280 290 300 315 325 335 345 355 370 380 390 (1x3) (1x3) (1x3) (1x3) (1x2) (1x2) w-up w-up 1 2 working 3 4 5 6 67% 75% 85% 87% 90% 92% 125 135 155 160 165 170 135 150 170 170 180 180 140 155 175 180 185 190 145 165 185 190 195 200 155 170 195 200 205 210 160 180 200 205 215 220 170 190 215 220 225 230 175 195 225 230 235 240 185 205 230 235 245 250 190 210 240 245 255 260 195 220 250 255 265 270 205 225 255 265 270 280 215 240 270 275 285 290 220 245 280 285 295 300 225 255 285 295 305 310 235 260 295 305 315 320 240 270 305 310 320 330 250 280 315 325 335 345 255 285 325 335 345 350 265 295 335 340 355 360 Total Body working 1 2 3 4 5 6 67% 75% 85% 87% 90% 92% Best Pull Up's Barbell Rows Up Right Dumbbell Rows Glute Ham & RDL Wrist Curl Grip Machine Grip Machine 85 90 105 105 110 115 95 105 115 120 125 125 100 110 125 130 135 135 105 120 135 135 140 145 115 125 145 145 150 155 120 135 150 155 160 165 130 145 165 170 175 175 135 150 170 175 180 185 145 160 180 185 190 195 150 165 190 195 200 205 Butterfly 155 175 200 205 210 215 RT/LT Leg extend 165 180 205 210 220 225 RT/LT Leg Crossover 175 195 220 225 230 235 Hurdler 180 200 230 235 240 245 185 210 235 240 250 255 195 215 245 250 260 265 200 225 255 260 270 275 210 235 265 270 280 290 215 240 275 280 290 295 225 250 285 290 300 305 #10 Post Stretch Seated 4x8 4x8 4x8 4x8 5x8 2x10 4x10 4x10 Best .

Mid/RT/LT Sumo Squat Power Shrug: (1x3) (1x3) (1x3) (1x3) (1x2) (1x2) w-up w-up 1 2 3 4 5 6 67% 75% 85% 87% 90% 92% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 120 135 145 155 165 175 190 200 210 220 230 240 255 265 275 285 295 310 320 330 Warm Up Quick Feet Quick Hands on Platform Hip Mobility 4x20 AB's: Straps .Tucks & V's Barbell Warm Up #7 Dead Lift: Day 2 Phase 3 Week 9&10 #6 #2 #3 #4 #5 (1x3) (1x3) (1x3) (1x3) (1x2) (1x2) working 85 90 105 105 110 115 95 105 115 120 125 125 100 110 125 130 135 135 105 120 135 135 140 145 115 125 145 145 150 155 120 135 150 155 160 165 130 145 165 170 175 175 135 150 170 175 180 185 145 160 180 185 190 195 150 165 190 195 200 205 155 175 200 205 210 215 165 180 205 210 220 225 175 195 220 225 230 235 180 200 230 235 240 245 185 210 235 240 250 255 195 215 245 250 260 265 200 225 255 260 270 275 210 235 265 270 280 290 215 240 275 280 290 295 225 250 285 290 300 305 Set Best NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 180 195 205 215 225 235 250 260 270 280 290 300 315 325 335 345 355 370 380 390 w-up w-up 1 2 working 3 4 5 6 67% 75% 85% 87% 90% 92% 125 135 155 160 165 170 135 150 170 170 180 180 140 155 175 180 185 190 145 165 185 190 195 200 155 170 195 200 205 210 160 180 200 205 215 220 170 190 215 220 225 230 175 195 225 230 235 240 185 205 230 235 245 250 190 210 240 245 255 260 195 220 250 255 265 270 205 225 255 265 270 280 215 240 270 275 285 290 220 245 280 285 295 300 225 255 285 295 305 310 235 260 295 305 315 320 240 270 305 310 320 330 250 280 315 325 335 345 255 285 325 335 345 350 265 295 335 340 355 360 Total Body Single Leg Squat Squat Lateral RDL Glute Ham Pull Downs Machine Rows Wrist Curl Grip Machine #9 Post Stretch Seated Butterfly RT/LT Leg extend RT/LT Leg Crossover Hurdler 3x8 each leg 3x8 each leg 4x8 4x8 5x8 5x8 4x10 4x10 Best .#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V.

#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V. Mid/RT/LT Sumo Squat Bench Press: (1x3) (1x3) (1x3) (1x3) (1x2) (1x2) w-up w-up 1 2 3 4 5 6 67% 75% 85% 87% 90% 92% Set NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 #8 Max 120 135 145 155 165 175 190 200 210 220 230 240 255 265 275 285 295 310 320 330 Dead Lift: Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 Max 180 195 205 215 225 235 250 260 270 280 290 300 315 325 335 345 355 370 380 390 Back Squat : 90 105 105 110 115 95 105 115 120 125 125 100 110 125 130 135 135 105 120 135 135 140 145 115 125 145 145 150 155 120 135 150 155 160 165 130 145 165 170 175 175 135 150 170 175 180 185 145 160 180 185 190 195 150 165 190 195 200 205 155 175 200 205 210 215 165 180 205 210 220 225 175 195 220 225 230 235 180 200 230 235 240 245 185 210 235 240 250 255 195 215 245 250 260 265 200 225 255 260 270 275 210 235 265 270 280 290 215 240 275 280 290 295 225 250 285 290 300 305 Set Best w-up NAME Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Athlete 9 Athlete 10 Athlete 11 Athlete 12 Athlete 13 Athlete 14 Athlete 15 Athlete 16 Athlete 17 Athlete 18 Athlete 19 Athlete 20 (1x3) (1x3) (1x3) (1x3) (1x2) (1x2) Set #7 working 85 w-up NAME Warm Up 500 Jump Rope Hip Mobility 6x30 Med Ball AB's Barbell Warm Up Day 3 Phase 3 Week 9&10 #6 #2 #3 #4 #5 #9 Max 180 195 205 215 225 235 250 260 270 280 290 300 315 325 335 345 355 370 380 390 (1x3) (1x3) (1x3) (1x3) (1x2) (1x2) w-up w-up 1 2 working 3 4 5 6 67% 75% 85% 87% 90% 92% 125 135 155 160 165 170 135 150 170 170 180 180 140 155 175 180 185 190 145 165 185 190 195 200 155 170 195 200 205 210 160 180 200 205 215 220 170 190 215 220 225 230 175 195 225 230 235 240 185 205 230 235 245 250 190 210 240 245 255 260 195 220 250 255 265 270 205 225 255 265 270 280 215 240 270 275 285 290 220 245 280 285 295 300 225 255 285 295 305 310 235 260 295 305 315 320 240 270 305 310 320 330 250 280 315 325 335 345 255 285 325 335 345 350 265 295 335 340 355 360 Total Body 3 Lower Wednesday working 1 2 3 4 5 6 67% 75% 85% 87% 90% 92% Best Dumbbell Bench Dumbbell Incline Bench Triceps Extensions Plate Rotation Cable Machine Chops Machine Rows Wrist Curl Grip Machine 125 135 155 160 165 170 135 150 170 170 180 180 140 155 175 180 185 190 145 165 185 190 195 200 155 170 195 200 205 210 160 180 200 205 215 220 170 190 215 220 225 230 175 195 225 230 235 240 185 205 230 235 245 250 190 210 240 245 255 260 Butterfly 195 220 250 255 265 270 RT/LT Leg extend 205 225 255 265 270 280 RT/LT Leg Crossover 215 240 270 275 285 290 Hurdler 220 245 280 285 295 300 225 255 285 295 305 310 235 260 295 305 315 320 240 270 305 310 320 330 250 280 315 325 335 345 255 285 325 335 345 350 265 295 335 340 355 360 #10 Post Stretch Seated 4x8 4x8 4x8 3x20 3x8 each way 4x8 2x10 4x10 Best .