#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

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

#8 Single Leg Squat:
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 50yd sprints
Thursday Run
2x3 half gasser
Friday Swim
2x5 25M swim

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

(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)

w-up w-up
1
2
Max 50% 50%
50
100 50
55
55
110
60
115 60
60
120 60
65
125 65
70
135 70
70
70
140
75
75
145
75
150 75
80
155 80
85
165 85
85
170 85
90
175 90
90
180 90
95
95
190
100
100
195
100
200 100
105
205 105
110
215 110
110
220 110

(1x8) (1x8) (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%

55

55

60

60

65

65

70

70

65

65

70

70

70

70

75

75

70

70

75

75

75

75

85

85

80

80

85

85

80

80

90

90

85

85

90

90

90

90

95

95

95

95

100

100

95

95

105

105

100

100

105

105

100

100

110

110

105

105

115

115

110

110

120

120

110

110

120

120

115

115

125

125

120

120

130

130

125

125

135

135

Best

Barbell Warm Up:
5 squat, 4 Lunge, 3 RDL, 5 Rows, 4 Press
Lateral Step Up
ALT Lateral Squat No Step
Dumbbell Bench
Strap Push Up
Lateral Walk Bands
Grip & Wrist

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

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:

(1x6) (1x6) (1x6) (1x6) (1x6) (1x6)
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

(1x8) (1x8) (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

4 Lunge. 5 Rows. Mid/RT/LT Sumo Squat Back Squat : (1x8) (1x8) (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 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 #8 Single Leg Squat: NAME Max 100 110 115 120 125 135 140 145 150 155 165 170 175 180 190 195 200 205 215 220 #7 Dead Lift: 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 w-up 1 2 50% 50% 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 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 .Two Upper/Lower Body working 3 55% w-up Set (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) w-up (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) working 95 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. 4 Press 50 50 55 55 60 60 55 55 65 65 70 70 60 60 65 65 70 70 60 60 70 70 75 75 65 65 70 70 75 75 70 70 75 75 85 85 70 70 80 80 85 85 75 75 80 80 90 90 75 75 85 85 90 90 80 80 90 90 95 95 85 85 95 95 100 100 Butterfly 85 85 95 95 105 105 RT/LT Leg extend 90 90 100 100 105 105 RT/LT Leg Crossover 90 90 100 100 110 110 Hurdler 95 95 105 105 115 115 100 100 110 110 120 120 100 100 110 110 120 120 105 105 115 115 125 125 110 110 120 120 130 130 110 110 125 125 135 135 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 .#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 Power Shrug: (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) w-up w-up 1 2 3 4 5 6 55% 55% 60% 62% 65% 67% 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 #8 Single Leg Squat: 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 100 110 115 120 125 135 140 145 150 155 165 170 175 180 190 195 200 205 215 220 #7 Back Squat : working 70 70 75 75 80 85 75 75 85 85 90 95 80 80 90 90 95 100 90 90 95 100 105 105 95 95 105 110 115 115 100 100 110 115 120 125 110 110 120 125 130 135 115 115 125 130 135 140 125 125 135 140 145 150 130 130 140 145 150 155 135 135 150 155 160 165 145 145 155 160 170 175 150 150 165 170 180 185 155 155 170 175 185 190 165 165 180 185 195 200 170 170 185 190 200 205 180 180 195 200 210 215 185 185 200 205 215 225 190 190 210 215 225 235 200 200 215 225 235 240 Set Best w-up w-up 1 2 55% 55% Tuesday Run 1x6 50yd sprints Thursday Run 2x3 half gasser Friday Swim 2x6 25M swim 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% 55% 60% 62% 65% 67% 105 105 115 120 125 130 110 110 120 125 130 135 120 120 130 135 140 145 125 125 135 140 150 155 135 135 145 150 160 165 140 140 150 155 165 170 150 150 160 165 175 180 155 155 165 175 180 185 160 160 175 180 190 195 165 165 180 190 195 205 175 175 190 195 205 210 180 180 195 205 215 220 185 185 205 210 220 225 195 195 210 220 230 235 200 200 220 225 235 245 210 210 225 235 245 255 215 215 235 240 255 260 220 220 240 250 260 270 230 230 250 255 270 275 235 235 255 265 280 285 #9 Anterior Legs /Chest . 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. 5 Rows.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 (1x8) (1x8) (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 62% 5 65% 6 67% Best Barbell Warm Up: 5 squat. 4 Press 55 55 60 65 65 70 65 65 70 70 75 75 65 65 70 75 75 80 70 70 75 75 80 85 70 70 75 80 85 85 75 75 85 85 90 95 80 80 85 90 95 95 80 80 90 90 95 100 85 85 90 95 100 105 90 90 95 100 105 105 95 95 100 105 110 115 Butterfly 95 95 105 110 115 115 RT/LT Leg extend 100 100 105 110 115 120 RT/LT Leg Crossover 100 100 110 115 120 125 Hurdler 105 105 115 120 125 130 110 110 120 125 130 135 110 110 120 125 130 135 115 115 125 130 135 140 120 120 130 135 140 145 125 125 135 140 145 150 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. 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 . Mid/RT/LT Sumo Squat Power Shrug: (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) w-up w-up 1 2 3 4 5 6 55% 55% 60% 62% 65% 67% 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 (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) working 70 70 75 75 80 85 75 75 85 85 90 95 80 80 90 90 95 100 90 90 95 100 105 105 95 95 105 110 115 115 100 100 110 115 120 125 110 110 120 125 130 135 115 115 125 130 135 140 125 125 135 140 145 150 130 130 140 145 150 155 135 135 150 155 160 165 145 145 155 160 170 175 150 150 165 170 180 185 155 155 170 175 185 190 165 165 180 185 195 200 170 170 185 190 200 205 180 180 195 200 210 215 185 185 200 205 215 225 190 190 210 215 225 235 200 200 215 225 235 240 w-up w-up 1 2 3 4 5 6 55% 55% 60% 62% 65% 67% 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 105 105 115 120 125 130 110 110 120 125 130 135 120 120 130 135 140 145 125 125 135 140 150 155 135 135 145 150 160 165 140 140 150 155 165 170 150 150 160 165 175 180 155 155 165 175 180 185 160 160 175 180 190 195 165 165 180 190 195 205 175 175 190 195 205 210 180 180 195 205 215 220 185 185 205 210 220 225 195 195 210 220 230 235 200 200 220 225 235 245 210 210 225 235 245 255 215 215 235 240 255 260 220 220 240 250 260 270 230 230 250 255 270 275 235 235 255 265 280 285 #8 Shoulder's/Arm's . 4 Lunge. 5 Rows.Three Upper Body 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.

Two 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 (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) working 105 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 4x30 Med Ball AB's Barbell Warm Up Day 3 Phase 1 Week 2 #6 #2 #3 #4 #5 4 62% 5 65% 6 67% Best Barbell Warm Up: 5 squat. 4 Lunge. 5 Rows. 3 RDL. 4 Press 55 55 60 65 65 70 65 65 70 70 75 75 65 65 70 75 75 80 70 70 75 75 80 85 70 70 75 80 85 85 75 75 85 85 90 95 80 80 85 90 95 95 80 80 90 90 95 100 85 85 90 95 100 105 90 90 95 100 105 105 95 95 100 105 110 115 Butterfly 95 95 105 110 115 115 RT/LT Leg extend 100 100 105 110 115 120 RT/LT Leg Crossover 100 100 110 115 120 125 Hurdler 105 105 115 120 125 130 110 110 120 125 130 135 110 110 120 125 130 135 115 115 125 130 135 140 120 120 130 135 140 145 125 125 135 140 145 150 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 . Mid/RT/LT Sumo Squat Back Squat : (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 3 4 5 6 55% 55% 60% 62% 65% 67% 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 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 #8 Single Leg Squat: NAME Max 100 110 115 120 125 135 140 145 150 155 165 170 175 180 190 195 200 205 215 220 #7 Dead Lift: 105 115 120 125 130 110 110 120 125 130 135 120 120 130 135 140 145 125 125 135 140 150 155 135 135 145 150 160 165 140 140 150 155 165 170 150 150 160 165 175 180 155 155 165 175 180 185 160 160 175 180 190 195 165 165 180 190 195 205 175 175 190 195 205 210 180 180 195 205 215 220 185 185 205 210 220 225 195 195 210 220 230 235 200 200 220 225 235 245 210 210 225 235 245 255 215 215 235 240 255 260 220 220 240 250 260 270 230 230 250 255 270 275 235 235 255 265 280 285 Set Best w-up 1 2 55% 55% 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% 55% 60% 62% 65% 67% 105 105 115 120 125 130 110 110 120 125 130 135 120 120 130 135 140 145 125 125 135 140 150 155 135 135 145 150 160 165 140 140 150 155 165 170 150 150 160 165 175 180 155 155 165 175 180 185 160 160 175 180 190 195 165 165 180 190 195 205 175 175 190 195 205 210 180 180 195 205 215 220 185 185 205 210 220 225 195 195 210 220 230 235 200 200 220 225 235 245 210 210 225 235 245 255 215 215 235 240 255 260 220 220 240 250 260 270 230 230 250 255 270 275 235 235 255 265 280 285 #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. Mid/RT/LT Sumo Squat Power Shrug: (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) w-up w-up 1 2 3 4 5 6 55% 62% 65% 67% 70% 72% 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 #8 Single Leg Squat: 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 100 110 115 120 125 135 140 145 150 155 165 170 175 180 190 195 200 205 215 220 #7 Back Squat : working 70 75 80 85 85 90 75 85 90 95 95 100 80 90 95 100 105 105 90 100 105 105 110 115 95 110 115 115 120 125 100 115 120 125 130 130 110 125 130 135 140 145 115 130 135 140 145 150 125 140 145 150 155 160 130 145 150 155 165 170 135 155 160 165 175 180 145 160 170 175 180 185 150 170 180 185 190 195 155 175 185 190 200 205 165 185 195 200 210 215 170 190 200 205 215 220 180 200 210 215 225 235 185 205 215 225 235 240 190 215 225 235 245 250 200 225 235 240 250 260 Tuesday Run 2x5 50yd sprints Thursday Run 1x6 half gasser Friday Swim 2x5 50M swim w-up w-up 1 2 55% 62% 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% 62% 65% 67% 70% 72% 105 120 125 130 135 140 110 125 130 135 140 145 120 135 140 145 155 155 125 140 150 155 160 165 135 150 160 165 170 175 140 155 165 170 175 180 150 165 175 180 190 195 155 175 180 185 195 200 160 180 190 195 205 210 165 190 195 205 210 220 175 195 205 210 220 225 180 205 215 220 230 235 185 210 220 225 235 245 195 220 230 235 245 255 200 225 235 245 255 260 210 235 245 255 265 270 215 240 255 260 270 280 220 250 260 270 280 290 230 255 270 275 290 300 235 265 280 285 300 310 #9 Posterior Legs/Back .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 67% 5 70% 6 72% 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. 5 Rows. 4 Press 55 65 65 70 70 75 65 70 75 75 80 80 65 75 75 80 85 85 70 75 80 85 85 90 70 80 85 85 90 90 75 85 90 95 95 100 80 90 95 95 100 105 80 90 95 100 105 105 85 95 100 105 105 110 90 100 105 105 110 115 95 105 110 115 120 120 95 110 115 115 120 125 Butterfly 100 110 115 120 125 130 RT/LT Leg extend 100 115 120 125 130 130 RT/LT Leg Crossover 105 120 125 130 135 140 Hurdler 110 125 130 135 140 145 110 125 130 135 140 145 115 130 135 140 145 150 120 135 140 145 155 155 125 140 145 150 155 160 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.

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 85 85 90 75 85 90 95 95 100 80 90 95 100 105 105 90 100 105 105 110 115 95 110 115 115 120 125 100 115 120 125 130 130 110 125 130 135 140 145 115 130 135 140 145 150 125 140 145 150 155 160 130 145 150 155 165 170 135 155 160 165 175 180 145 160 170 175 180 185 150 170 180 185 190 195 155 175 185 190 200 205 165 185 195 200 210 215 170 190 200 205 215 220 180 200 210 215 225 235 185 205 215 225 235 240 190 215 225 235 245 250 200 225 235 240 250 260 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% 62% 65% 67% 70% 72% 105 120 125 130 135 140 110 125 130 135 140 145 120 135 140 145 155 155 125 140 150 155 160 165 135 150 160 165 170 175 140 155 165 170 175 180 150 165 175 180 190 195 155 175 180 185 195 200 160 180 190 195 205 210 165 190 195 205 210 220 175 195 205 210 220 225 180 205 215 220 230 235 185 210 220 225 235 245 195 220 230 235 245 255 200 225 235 245 255 260 210 235 245 255 265 270 215 240 255 260 270 280 220 250 260 270 280 290 230 255 270 275 290 300 235 265 280 285 300 310 #8 Anterior Legs/Chest . 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% 62% 65% 67% 70% 72% 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 Lunge. 3 RDL. 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 .#1 Warm Up RT over LT / LT over RT Extended Lunge Supine Leg Raise 10 Each Knee Pull Quad Pull Ankle Pull Standing V.Five Upper/Lower Body Barbell Warm Up: 5 squat.

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. Mid/RT/LT Sumo Squat Back Squat : (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up w-up 1 2 3 4 5 6 55% 62% 65% 67% 70% 72% 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 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 #8 Single Leg Squat: NAME Max 100 110 115 120 125 135 140 145 150 155 165 170 175 180 190 195 200 205 215 220 #7 Dead Lift: 120 125 130 135 140 110 125 130 135 140 145 120 135 140 145 155 155 125 140 150 155 160 165 135 150 160 165 170 175 140 155 165 170 175 180 150 165 175 180 190 195 155 175 180 185 195 200 160 180 190 195 205 210 165 190 195 205 210 220 175 195 205 210 220 225 180 205 215 220 230 235 185 210 220 225 235 245 195 220 230 235 245 255 200 225 235 245 255 260 210 235 245 255 265 270 215 240 255 260 270 280 220 250 260 270 280 290 230 255 270 275 290 300 235 265 280 285 300 310 Set Best w-up 1 2 55% 62% 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% 62% 65% 67% 70% 72% 105 120 125 130 135 140 110 125 130 135 140 145 120 135 140 145 155 155 125 140 150 155 160 165 135 150 160 165 170 175 140 155 165 170 175 180 150 165 175 180 190 195 155 175 180 185 195 200 160 180 190 195 205 210 165 190 195 205 210 220 175 195 205 210 220 225 180 205 215 220 230 235 185 210 220 225 235 245 195 220 230 235 245 255 200 225 235 245 255 260 210 235 245 255 265 270 215 240 255 260 270 280 220 250 260 270 280 290 230 255 270 275 290 300 235 265 280 285 300 310 #9 Shoulder's/Arm's .Seven Upper Body working 3 65% 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 (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) working 105 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 4x12 Landmine AB's Barbell Warm Up Day 3 Phase 1 Week 3 #6 #2 #3 #4 #5 4 67% 5 70% 6 72% Best Barbell Warm Up: 5 squat. 4 Press 55 65 65 70 70 75 65 70 75 75 80 80 65 75 75 80 85 85 70 75 80 85 85 90 70 80 85 85 90 90 75 85 90 95 95 100 80 90 95 95 100 105 80 90 95 100 105 105 85 95 100 105 105 110 90 100 105 105 110 115 95 105 110 115 120 120 Butterfly 95 110 115 115 120 125 RT/LT Leg extend 100 110 115 120 125 130 RT/LT Leg Crossover 100 115 120 125 130 130 Hurdler 105 120 125 130 135 140 110 125 130 135 140 145 110 125 130 135 140 145 115 130 135 140 145 150 120 135 140 145 155 155 125 140 145 150 155 160 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 . 5 Rows. 3 RDL.

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. 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 #8 Single Leg Squat: 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 100 110 115 120 125 135 140 145 150 155 165 170 175 180 190 195 200 205 215 220 #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 2x5 50yd sprints Thursday Run 1x6 half gasser Friday Swim 2x5 50M swim 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 . 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 60 65 70 75 75 80 70 75 80 80 85 85 70 75 85 85 90 90 75 80 85 90 90 95 75 85 90 90 95 100 85 90 95 100 105 105 85 95 100 105 105 110 90 95 105 105 110 115 90 100 105 110 115 120 95 105 110 115 120 120 100 110 120 120 125 130 105 115 120 125 130 135 Butterfly 105 115 125 130 135 135 RT/LT Leg extend 110 120 130 130 135 140 RT/LT Leg Crossover 115 125 135 140 145 150 Hurdler 120 130 140 145 150 155 120 130 140 145 150 155 125 135 145 150 155 160 130 140 155 155 165 170 135 145 155 160 165 170 Glute Ham Poor Man 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 . 4 Lunge. 3 RDL.

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 Lunge. 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 . 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 . 5 Rows.Five Upper/Lower Body Barbell Warm Up: 5 squat.

Seven Upper Body working 3 70% 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 (1x8) (1x8) (1x8) (1x8) (1x8) (1x8) w-up (1x6) (1x6) (1x6) (1x6) (1x6) (1x6) working 115 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 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.#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 Back Squat : (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 Max 190 200 215 225 240 250 265 275 290 300 310 325 335 350 360 375 385 400 410 425 #8 Single Leg Squat: NAME Max 100 110 115 120 125 135 140 145 150 155 165 170 175 180 190 195 200 205 215 220 #7 Dead Lift: 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 Set Best w-up 1 2 60% 65% 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 #9 Shoulder's/Arm's . 4 Press 60 65 70 75 75 80 70 75 80 80 85 85 70 75 85 85 90 90 75 80 85 90 90 95 75 85 90 90 95 100 85 90 95 100 105 105 85 95 100 105 105 110 90 95 105 105 110 115 90 100 105 110 115 120 95 105 110 115 120 120 100 110 120 120 125 130 Butterfly 105 115 120 125 130 135 RT/LT Leg extend 105 115 125 130 135 135 RT/LT Leg Crossover 110 120 130 130 135 140 Hurdler 115 125 135 140 145 150 120 130 140 145 150 155 120 130 140 145 150 155 125 135 145 150 155 160 130 140 155 155 165 170 135 145 155 160 165 170 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 . 3 RDL. 5 Rows. 4 Lunge.

5 Rows. 4 Press 65 70 75 75 80 80 65 75 75 80 80 85 70 80 80 85 85 90 75 80 85 85 90 95 75 85 90 90 95 95 85 90 95 100 100 105 85 95 100 105 105 110 90 100 105 105 110 115 95 105 105 110 115 115 95 105 110 115 120 120 100 110 115 120 120 125 Butterfly 105 120 120 125 130 135 RT/LT Leg extend 110 120 125 130 135 140 RT/LT Leg Crossover 115 125 130 135 140 140 Hurdler 115 130 135 135 140 145 120 130 135 140 145 150 125 135 140 145 150 155 125 140 145 150 155 160 130 145 150 155 160 165 135 150 155 160 165 170 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 .#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 Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 72% 75% 77% 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 #8 Single Leg Squat: 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 95 100 105 110 115 125 130 135 140 145 150 160 165 170 175 180 185 190 200 205 #7 Back Squat : working 75 80 85 85 90 95 85 90 95 100 100 105 90 100 105 105 110 115 95 105 110 115 120 120 105 120 120 125 130 135 115 125 130 135 140 140 120 130 135 140 145 150 125 140 145 150 155 160 135 150 155 160 165 170 140 155 165 170 175 180 150 165 170 175 180 185 160 175 180 185 195 200 165 180 190 195 200 205 170 190 195 205 210 215 180 200 210 215 220 230 190 210 215 220 230 235 195 215 225 230 240 245 200 220 230 235 245 255 210 235 240 250 260 265 215 240 250 255 265 275 Set Best w-up w-up 1 2 65% 72% Tuesday Run 3x5 hills Thursday Run 2x4 half gasser Friday Swim 2x5 50M swim 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% 72% 75% 77% 80% 82% 115 130 135 135 140 145 125 135 140 145 150 155 130 145 150 155 160 165 140 155 160 165 170 175 145 160 165 170 180 185 150 170 175 180 185 190 160 180 185 190 200 205 170 185 195 200 205 210 175 195 200 205 215 220 185 205 210 220 225 230 190 210 220 225 235 240 195 220 225 235 240 250 205 230 240 245 255 260 215 235 245 255 260 270 220 245 255 260 270 275 225 250 260 270 280 285 235 260 270 280 290 300 245 270 280 285 300 305 250 275 285 295 305 315 260 285 300 305 320 325 #9 Anterior Legs /Chest . 4 Lunge.One Upper/Lower Body working 3 75% 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 77% 5 80% 6 82% Best Barbell Warm Up: 5 squat.

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 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 . 3 RDL.Three Upper Body Barbell Warm Up: 5 squat. 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% 72% 75% 77% 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 .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 85 85 90 95 85 90 95 100 100 105 90 100 105 105 110 115 95 105 110 115 120 120 105 120 120 125 130 135 115 125 130 135 140 140 120 130 135 140 145 150 125 140 145 150 155 160 135 150 155 160 165 170 140 155 165 170 175 180 150 165 170 175 180 185 160 175 180 185 195 200 165 180 190 195 200 205 170 190 195 205 210 215 180 200 210 215 220 230 190 210 215 220 230 235 195 215 225 230 240 245 200 220 230 235 245 255 210 235 240 250 260 265 215 240 250 255 265 275 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% 72% 75% 77% 80% 82% 115 130 135 135 140 145 125 135 140 145 150 155 130 145 150 155 160 165 140 155 160 165 170 175 145 160 165 170 180 185 150 170 175 180 185 190 160 180 185 190 200 205 170 185 195 200 205 210 175 195 200 205 215 220 185 205 210 220 225 230 190 210 220 225 235 240 195 220 225 235 240 250 205 230 240 245 255 260 215 235 245 255 260 270 220 245 255 260 270 275 225 250 260 270 280 285 235 260 270 280 290 300 245 270 280 285 300 305 250 275 285 295 305 315 260 285 300 305 320 325 #8 Shoulder's/Arm's .

5 Rows.Two Upper/Lower Body working 3 75% 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) w-up (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) working 115 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 5x20 Leg Raise AB's Barbell Warm Up Day 3 Phase 2 Week 5 #6 #2 #3 #4 #5 4 77% 5 80% 6 82% 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. Mid/RT/LT Sumo Squat Back Squat : (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 72% 75% 77% 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 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 #8 Single Leg Squat: NAME Max 95 100 105 110 115 125 130 135 140 145 150 160 165 170 175 180 185 190 200 205 #7 Dead Lift: 130 135 135 140 145 125 135 140 145 150 155 130 145 150 155 160 165 140 155 160 165 170 175 145 160 165 170 180 185 150 170 175 180 185 190 160 180 185 190 200 205 170 185 195 200 205 210 175 195 200 205 215 220 185 205 210 220 225 230 190 210 220 225 235 240 195 220 225 235 240 250 205 230 240 245 255 260 215 235 245 255 260 270 220 245 255 260 270 275 225 250 260 270 280 285 235 260 270 280 290 300 245 270 280 285 300 305 250 275 285 295 305 315 260 285 300 305 320 325 Set Best w-up 1 2 65% 72% 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% 72% 75% 77% 80% 82% 115 130 135 135 140 145 125 135 140 145 150 155 130 145 150 155 160 165 140 155 160 165 170 175 145 160 165 170 180 185 150 170 175 180 185 190 160 180 185 190 200 205 170 185 195 200 205 210 175 195 200 205 215 220 185 205 210 220 225 230 190 210 220 225 235 240 195 220 225 235 240 250 205 230 240 245 255 260 215 235 245 255 260 270 220 245 255 260 270 275 225 250 260 270 280 285 235 260 270 280 290 300 245 270 280 285 300 305 250 275 285 295 305 315 260 285 300 305 320 325 #9 Posterior Legs/Back . 4 Press 65 70 75 75 80 80 65 75 75 80 80 85 70 80 80 85 85 90 75 80 85 85 90 95 75 85 90 90 95 95 85 90 95 100 100 105 85 95 100 105 105 110 90 100 105 105 110 115 95 105 105 110 115 115 95 105 110 115 120 120 100 110 115 120 120 125 Butterfly 105 120 120 125 130 135 RT/LT Leg extend 110 120 125 130 135 140 RT/LT Leg Crossover 115 125 130 135 140 140 Hurdler 115 130 135 135 140 145 120 130 135 140 145 150 125 135 140 145 150 155 125 140 145 150 155 160 130 145 150 155 160 165 135 150 155 160 165 170 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 . 3 RDL. 4 Lunge.

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. 4 Press 65 70 75 75 80 80 65 75 75 80 80 85 70 80 80 85 85 90 75 80 85 85 90 95 75 85 90 90 95 95 85 90 95 100 100 105 85 95 100 105 105 110 90 100 105 105 110 115 95 105 105 110 115 115 95 105 110 115 120 120 100 110 115 120 120 125 105 120 120 125 130 135 Butterfly 110 120 125 130 135 140 RT/LT Leg extend 115 125 130 135 140 140 RT/LT Leg Crossover 115 130 135 135 140 145 Hurdler 120 130 135 140 145 150 125 135 140 145 150 155 125 140 145 150 155 160 130 145 150 155 160 165 135 150 155 160 165 170 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. Mid/RT/LT Sumo Squat Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 72% 75% 77% 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 #8 Single Leg Squat: 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 95 100 105 110 115 125 130 135 140 145 150 160 165 170 175 180 185 190 200 205 #7 Back Squat : working 75 80 85 85 90 95 85 90 95 100 100 105 90 100 105 105 110 115 95 105 110 115 120 120 105 120 120 125 130 135 115 125 130 135 140 140 120 130 135 140 145 150 125 140 145 150 155 160 135 150 155 160 165 170 140 155 165 170 175 180 150 165 170 175 180 185 160 175 180 185 195 200 165 180 190 195 200 205 170 190 195 205 210 215 180 200 210 215 220 230 190 210 215 220 230 235 195 215 225 230 240 245 200 220 230 235 245 255 210 235 240 250 260 265 215 240 250 255 265 275 Tuesday Run 3x7 hills Thursday Run 2x6 half gasser Friday Swim 2x6 50M swim w-up w-up 1 2 65% 72% 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% 72% 75% 77% 80% 82% 115 130 135 135 140 145 125 135 140 145 150 155 130 145 150 155 160 165 140 155 160 165 170 175 145 160 165 170 180 185 150 170 175 180 185 190 160 180 185 190 200 205 170 185 195 200 205 210 175 195 200 205 215 220 185 205 210 220 225 230 190 210 220 225 235 240 195 220 225 235 240 250 205 230 240 245 255 260 215 235 245 255 260 270 220 245 255 260 270 275 225 250 260 270 280 285 235 260 270 280 290 300 245 270 280 285 300 305 250 275 285 295 305 315 260 285 300 305 320 325 #9 Posterior Legs/Back .Six Upper/Lower Body working 3 75% (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 77% 5 80% 6 82% Best Barbell Warm Up: 5 squat.

Forward 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 Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 72% 75% 77% 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 85 85 90 95 85 90 95 100 100 105 90 100 105 105 110 115 95 105 110 115 120 120 105 120 120 125 130 135 115 125 130 135 140 140 120 130 135 140 145 150 125 140 145 150 155 160 135 150 155 160 165 170 140 155 165 170 175 180 150 165 170 175 180 185 160 175 180 185 195 200 165 180 190 195 200 205 170 190 195 205 210 215 180 200 210 215 220 230 190 210 215 220 230 235 195 215 225 230 240 245 200 220 230 235 245 255 210 235 240 250 260 265 215 240 250 255 265 275 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% 72% 75% 77% 80% 82% 115 130 135 135 140 145 125 135 140 145 150 155 130 145 150 155 160 165 140 155 160 165 170 175 145 160 165 170 180 185 150 170 175 180 185 190 160 180 185 190 200 205 170 185 195 200 205 210 175 195 200 205 215 220 185 205 210 220 225 230 190 210 220 225 235 240 195 220 225 235 240 250 205 230 240 245 255 260 215 235 245 255 260 270 220 245 255 260 270 275 225 250 260 270 280 285 235 260 270 280 290 300 245 270 280 285 300 305 250 275 285 295 305 315 260 285 300 305 320 325 #8 Anterior Legs/Chest . 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.Five Upper/Lower Body Barbell Warm Up: 5 squat. 4 Lunge. 5 Rows. 4 Press Step Up'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.Seven Upper Body working 3 75% 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) w-up (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) working 115 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 5x20 Plate AB's Standing Barbell Warm Up Day 3 Phase 2 Week 6 #6 #2 #3 #4 #5 4 77% 5 80% 6 82% Best Barbell Warm Up: 5 squat. Mid/RT/LT Sumo Squat Back Squat : (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 72% 75% 77% 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 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 #8 Single Leg Squat: NAME Max 95 100 105 110 115 125 130 135 140 145 150 160 165 170 175 180 185 190 200 205 #7 Dead Lift: 130 135 135 140 145 125 135 140 145 150 155 130 145 150 155 160 165 140 155 160 165 170 175 145 160 165 170 180 185 150 170 175 180 185 190 160 180 185 190 200 205 170 185 195 200 205 210 175 195 200 205 215 220 185 205 210 220 225 230 190 210 220 225 235 240 195 220 225 235 240 250 205 230 240 245 255 260 215 235 245 255 260 270 220 245 255 260 270 275 225 250 260 270 280 285 235 260 270 280 290 300 245 270 280 285 300 305 250 275 285 295 305 315 260 285 300 305 320 325 Set Best w-up 1 2 65% 72% 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% 72% 75% 77% 80% 82% 115 130 135 135 140 145 125 135 140 145 150 155 130 145 150 155 160 165 140 155 160 165 170 175 145 160 165 170 180 185 150 170 175 180 185 190 160 180 185 190 200 205 170 185 195 200 205 210 175 195 200 205 215 220 185 205 210 220 225 230 190 210 220 225 235 240 195 220 225 235 240 250 205 230 240 245 255 260 215 235 245 255 260 270 220 245 255 260 270 275 225 250 260 270 280 285 235 260 270 280 290 300 245 270 280 285 300 305 250 275 285 295 305 315 260 285 300 305 320 325 #9 Shoulder's/Arm's . 4 Press 65 70 75 75 80 80 65 75 75 80 80 85 70 80 80 85 85 90 75 80 85 85 90 95 75 85 90 90 95 95 85 90 95 100 100 105 85 95 100 105 105 110 90 100 105 105 110 115 95 105 105 110 115 115 95 105 110 115 120 120 100 110 115 120 120 125 Butterfly 105 120 120 125 130 135 RT/LT Leg extend 110 120 125 130 135 140 RT/LT Leg Crossover 115 125 130 135 140 140 Hurdler 115 130 135 135 140 145 120 130 135 140 145 150 125 135 140 145 150 155 125 140 145 150 155 160 130 145 150 155 160 165 135 150 155 160 165 170 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 . 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% 75% 77% 80% 82% 85% 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 #8 Single Leg Squat: 85 85 90 95 95 85 95 100 100 105 110 90 105 105 110 115 115 95 110 115 120 120 125 105 120 125 130 135 140 115 130 135 140 140 145 120 135 140 145 150 155 125 145 150 155 160 165 135 155 160 165 170 175 140 165 170 175 180 185 150 170 175 180 185 195 160 180 185 195 200 205 165 190 195 200 205 215 170 195 205 210 215 225 180 210 215 220 230 235 190 215 220 230 235 245 195 225 230 240 245 255 200 230 235 245 255 260 210 240 250 260 265 275 215 250 255 265 275 285 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 95 100 105 110 115 125 130 135 140 145 150 160 165 170 175 180 185 190 200 205 #7 working 75 w-up NAME Warm Up Speed Ladder Hip Mobility 300 Perfect Ab's Barbell Warm Up Tuesday Run 3x8 hills Thursday Run 2x4 full gasser Friday Swim 2x6 50M swim 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% 77% 80% 82% 85% 115 135 135 140 145 150 125 140 145 150 155 160 130 150 155 160 165 170 140 160 165 170 175 180 145 165 170 180 185 190 150 175 180 185 190 200 160 185 190 200 205 210 170 195 200 205 210 220 175 200 205 215 220 230 185 210 220 225 230 240 190 220 225 235 240 250 195 225 235 240 250 255 205 240 245 255 260 270 215 245 255 260 270 280 220 255 260 270 275 285 225 260 270 280 285 295 235 270 280 290 300 310 245 280 285 300 305 315 250 285 295 305 315 325 260 300 305 320 325 340 Total Body working 1 2 3 4 5 6 65% 75% 77% 80% 82% 85% 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 65 75 75 80 80 85 65 75 80 80 85 85 70 80 85 85 90 90 75 85 85 90 95 95 75 90 90 95 95 100 85 95 100 100 105 110 85 100 105 105 110 115 90 105 105 110 115 115 95 105 110 115 115 120 95 110 115 120 120 125 Butterfly 100 115 120 120 125 130 RT/LT Leg extend 105 120 125 130 135 140 RT/LT Leg Crossover 110 125 130 135 140 145 Hurdler 115 130 135 140 140 145 115 135 135 140 145 150 120 135 140 145 150 155 125 140 145 150 155 160 125 145 150 155 160 165 130 150 155 160 165 170 135 155 160 165 170 175 #10 Post Stretch Seated 3x16 3x8 3x8 each leg 3x8 4x8 4x8 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.

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 85 90 95 95 85 95 100 100 105 110 90 105 105 110 115 115 95 110 115 120 120 125 105 120 125 130 135 140 115 130 135 140 140 145 120 135 140 145 150 155 125 145 150 155 160 165 135 155 160 165 170 175 140 165 170 175 180 185 150 170 175 180 185 195 160 180 185 195 200 205 165 190 195 200 205 215 170 195 205 210 215 225 180 210 215 220 230 235 190 215 220 230 235 245 195 225 230 240 245 255 200 230 235 245 255 260 210 240 250 260 265 275 215 250 255 265 275 285 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% 77% 80% 82% 85% 115 135 135 140 145 150 125 140 145 150 155 160 130 150 155 160 165 170 140 160 165 170 175 180 145 165 170 180 185 190 150 175 180 185 190 200 160 185 190 200 205 210 170 195 200 205 210 220 175 200 205 215 220 230 185 210 220 225 230 240 190 220 225 235 240 250 195 225 235 240 250 255 205 240 245 255 260 270 215 245 255 260 270 280 220 255 260 270 275 285 225 260 270 280 285 295 235 270 280 290 300 310 245 280 285 300 305 315 250 285 295 305 315 325 260 300 305 320 325 340 Total Body Dumbbell Incline 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 Power Shrug: (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 75% 77% 80% 82% 85% 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 .

Mid/RT/LT Sumo Squat Back Squat : (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 75% 77% 80% 82% 85% 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 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 #8 Single Leg Squat: 135 135 140 145 150 125 140 145 150 155 160 130 150 155 160 165 170 140 160 165 170 175 180 145 165 170 180 185 190 150 175 180 185 190 200 160 185 190 200 205 210 170 195 200 205 210 220 175 200 205 215 220 230 185 210 220 225 230 240 190 220 225 235 240 250 195 225 235 240 250 255 205 240 245 255 260 270 215 245 255 260 270 280 220 255 260 270 275 285 225 260 270 280 285 295 235 270 280 290 300 310 245 280 285 300 305 315 250 285 295 305 315 325 260 300 305 320 325 340 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 Dead Lift: w-up (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) 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 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set Max 95 100 105 110 115 125 130 135 140 145 150 160 165 170 175 180 185 190 200 205 #7 working 115 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 w-up w-up 1 2 working 3 4 5 6 65% 75% 77% 80% 82% 85% 115 135 135 140 145 150 125 140 145 150 155 160 130 150 155 160 165 170 140 160 165 170 175 180 145 165 170 180 185 190 150 175 180 185 190 200 160 185 190 200 205 210 170 195 200 205 210 220 175 200 205 215 220 230 185 210 220 225 230 240 190 220 225 235 240 250 195 225 235 240 250 255 205 240 245 255 260 270 215 245 255 260 270 280 220 255 260 270 275 285 225 260 270 280 285 295 235 270 280 290 300 310 245 280 285 300 305 315 250 285 295 305 315 325 260 300 305 320 325 340 Total Body 3 Lower Wednesday working 1 2 3 4 5 6 65% 75% 77% 80% 82% 85% 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 65 75 75 80 80 85 65 75 80 80 85 85 70 80 85 85 90 90 75 85 85 90 95 95 75 90 90 95 95 100 85 95 100 100 105 110 85 100 105 105 110 115 90 105 105 110 115 115 95 105 110 115 115 120 95 110 115 120 120 125 Butterfly 100 115 120 120 125 130 RT/LT Leg extend 105 120 125 130 135 140 RT/LT Leg Crossover 110 125 130 135 140 145 Hurdler 115 130 135 140 140 145 115 135 135 140 145 150 120 135 140 145 150 155 125 140 145 150 155 160 125 145 150 155 160 165 130 150 155 160 165 170 135 155 160 165 170 175 #10 Post Stretch Seated 3x8 each leg 3x8 each leg 3x8 each way 3x8 each way 3x8 18lbs 3x8 15lbs 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.

#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: Day 1 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 75% 77% 80% 82% 85% 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 #8 Single Leg Squat: 85 85 90 95 95 85 95 100 100 105 110 90 105 105 110 115 115 95 110 115 120 120 125 105 120 125 130 135 140 115 130 135 140 140 145 120 135 140 145 150 155 125 145 150 155 160 165 135 155 160 165 170 175 140 165 170 175 180 185 150 170 175 180 185 195 160 180 185 195 200 205 165 190 195 200 205 215 170 195 205 210 215 225 180 210 215 220 230 235 190 215 220 230 235 245 195 225 230 240 245 255 200 230 235 245 255 260 210 240 250 260 265 275 215 250 255 265 275 285 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 Back Squat : 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 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set Max 95 100 105 110 115 125 130 135 140 145 150 160 165 170 175 180 185 190 200 205 #7 working 75 w-up NAME Tuesday Run 3x10 hills Thursday Run 2x6 90yd sprints Friday Swim Warm Up Speed Ladder Hip Mobility 300 Med Ball Ab's Barbell Warm Up 2x5 25M&50M swim 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% 77% 80% 82% 85% 115 135 135 140 145 150 125 140 145 150 155 160 130 150 155 160 165 170 140 160 165 170 175 180 145 165 170 180 185 190 150 175 180 185 190 200 160 185 190 200 205 210 170 195 200 205 210 220 175 200 205 215 220 230 185 210 220 225 230 240 190 220 225 235 240 250 195 225 235 240 250 255 205 240 245 255 260 270 215 245 255 260 270 280 220 255 260 270 275 285 225 260 270 280 285 295 235 270 280 290 300 310 245 280 285 300 305 315 250 285 295 305 315 325 260 300 305 320 325 340 Total Body working 1 2 3 4 5 6 65% 75% 77% 80% 82% 85% 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 65 75 75 80 80 85 65 75 80 80 85 85 70 80 85 85 90 90 75 85 85 90 95 95 75 90 90 95 95 100 85 95 100 100 105 110 85 100 105 105 110 115 90 105 105 110 115 115 95 105 110 115 115 120 95 110 115 120 120 125 Butterfly 100 115 120 120 125 130 RT/LT Leg extend 105 120 125 130 135 140 RT/LT Leg Crossover 110 125 130 135 140 145 Hurdler 115 130 135 140 140 145 115 135 135 140 145 150 120 135 140 145 150 155 125 140 145 150 155 160 125 145 150 155 160 165 130 150 155 160 165 170 135 155 160 165 170 175 #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% 77% 80% 82% 85% 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 85 90 95 95 85 95 100 100 105 110 90 105 105 110 115 115 95 110 115 120 120 125 105 120 125 130 135 140 115 130 135 140 140 145 120 135 140 145 150 155 125 145 150 155 160 165 135 155 160 165 170 175 140 165 170 175 180 185 150 170 175 180 185 195 160 180 185 195 200 205 165 190 195 200 205 215 170 195 205 210 215 225 180 210 215 220 230 235 190 215 220 230 235 245 195 225 230 240 245 255 200 230 235 245 255 260 210 240 250 260 265 275 215 250 255 265 275 285 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% 77% 80% 82% 85% 115 135 135 140 145 150 125 140 145 150 155 160 130 150 155 160 165 170 140 160 165 170 175 180 145 165 170 180 185 190 150 175 180 185 190 200 160 185 190 200 205 210 170 195 200 205 210 220 175 200 205 215 220 230 185 210 220 225 230 240 190 220 225 235 240 250 195 225 235 240 250 255 205 240 245 255 260 270 215 245 255 260 270 280 220 255 260 270 275 285 225 260 270 280 285 295 235 270 280 290 300 310 245 280 285 300 305 315 250 285 295 305 315 325 260 300 305 320 325 340 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 Back Squat : (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) w-up w-up 1 2 3 4 5 6 65% 75% 77% 80% 82% 85% 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 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 #8 Single Leg Squat: 135 135 140 145 150 125 140 145 150 155 160 130 150 155 160 165 170 140 160 165 170 175 180 145 165 170 180 185 190 150 175 180 185 190 200 160 185 190 200 205 210 170 195 200 205 210 220 175 200 205 215 220 230 185 210 220 225 230 240 190 220 225 235 240 250 195 225 235 240 250 255 205 240 245 255 260 270 215 245 255 260 270 280 220 255 260 270 275 285 225 260 270 280 285 295 235 270 280 290 300 310 245 280 285 300 305 315 250 285 295 305 315 325 260 300 305 320 325 340 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 Dead Lift: w-up (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) 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 (1x5) (1x5) (1x5) (1x5) (1x5) (1x5) Set Max 95 100 105 110 115 125 130 135 140 145 150 160 165 170 175 180 185 190 200 205 #7 working 115 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 w-up w-up 1 2 working 3 4 5 6 65% 75% 77% 80% 82% 85% 115 135 135 140 145 150 125 140 145 150 155 160 130 150 155 160 165 170 140 160 165 170 175 180 145 165 170 180 185 190 150 175 180 185 190 200 160 185 190 200 205 210 170 195 200 205 210 220 175 200 205 215 220 230 185 210 220 225 230 240 190 220 225 235 240 250 195 225 235 240 250 255 205 240 245 255 260 270 215 245 255 260 270 280 220 255 260 270 275 285 225 260 270 280 285 295 235 270 280 290 300 310 245 280 285 300 305 315 250 285 295 305 315 325 260 300 305 320 325 340 Total Body 3 Lower Wednesday working 1 2 3 4 5 6 65% 75% 77% 80% 82% 85% 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 65 75 75 80 80 85 65 75 80 80 85 85 70 80 85 85 90 90 75 85 85 90 95 95 75 90 90 95 95 100 85 95 100 100 105 110 85 100 105 105 110 115 90 105 105 110 115 115 95 105 110 115 115 120 95 110 115 120 120 125 Butterfly 100 115 120 120 125 130 RT/LT Leg extend 105 120 125 130 135 140 RT/LT Leg Crossover 110 125 130 135 140 145 Hurdler 115 130 135 140 140 145 115 135 135 140 145 150 120 135 140 145 150 155 125 140 145 150 155 160 125 145 150 155 160 165 130 150 155 160 165 170 135 155 160 165 170 175 #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. Mid/RT/LT Sumo Squat Power Shrug: Day 1 (1x5) (1x5) (1x3) (1x3) (1x3) (1x3) w-up w-up 1 2 3 4 5 6 70% 75% 82% 85% 87% 90% 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 #8 #7 working 80 85 95 95 100 100 90 95 105 110 110 115 95 105 115 115 120 125 105 110 120 125 130 135 115 120 135 140 140 145 120 130 140 145 150 155 130 135 150 155 160 165 135 145 160 165 170 175 145 155 170 175 180 185 155 165 180 185 190 195 160 170 185 195 200 205 170 180 200 205 210 220 175 190 205 215 220 225 185 195 215 225 230 235 195 210 230 235 240 250 200 215 235 245 250 260 210 225 245 255 260 270 215 230 255 260 270 275 225 240 265 275 280 290 235 250 275 285 290 300 Set Max w-up Back Squat : (1x5) (1x5) (1x3) (1x3) (1x3) (1x3) Phase 4 Wk 11 & 12 w-up w-up 1 2 3 4 5 6 70% 75% 82% 85% 87% 90% 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 (1x3) (1x3) (1x3) (1x3) (1x2) (1x2) w-up NAME Tuesday Run 3x10 hills Thursday Run 2x6 90yd sprints Friday Swim Warm Up Speed Ladder Hip Mobility 300 Perfect Ab's Barbell Warm Up 2x5 25M&50M swim Phase 3 Week 9&10 #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 working 125 135 145 150 155 160 130 140 155 160 165 170 140 150 165 170 175 180 150 160 175 180 185 190 155 165 185 190 195 200 165 175 190 200 205 210 175 185 205 210 215 225 180 195 210 220 225 230 190 200 220 230 235 240 200 210 230 240 245 255 205 220 240 250 255 265 210 225 250 255 265 270 225 240 260 270 275 285 230 245 270 280 285 295 235 255 275 285 295 305 245 260 285 295 305 315 255 270 300 310 315 325 260 280 305 315 325 335 270 285 315 325 335 345 280 300 325 340 345 360 Total Body working 1 2 3 4 5 6 67% 75% 82% 87% 92% 95% Best Pull Up's Barbell Rows Up Right Dumbbell Rows Glute Ham & RDL Wrist Curl Grip Machine #10 Post Stretch Seated Butterfly RT/LT Leg extend RT/LT Leg Crossover Hurdler 4x8 4x8 4x8 4x8 5x8 2x10 4x10 Best .

Mid/RT/LT Sumo Squat Power Shrug: (1x5) (1x5) (1x3) (1x3) (1x3) (1x3) w-up w-up 1 2 3 4 5 6 70% 75% 82% 85% 87% 90% 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 .#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 3 Week 9&10 #6 #2 #3 #4 #5 (1x5) (1x5) (1x3) (1x3) (1x3) (1x3) working 80 85 95 95 100 100 90 95 105 110 110 115 95 105 115 115 120 125 105 110 120 125 130 135 115 120 135 140 140 145 120 130 140 145 150 155 130 135 150 155 160 165 135 145 160 165 170 175 145 155 170 175 180 185 155 165 180 185 190 195 160 170 185 195 200 205 170 180 200 205 210 220 175 190 205 215 220 225 185 195 215 225 230 235 195 210 230 235 240 250 200 215 235 245 250 260 210 225 245 255 260 270 215 230 255 260 270 275 225 240 265 275 280 290 235 250 275 285 290 300 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 70% 75% 82% 85% 87% 90% 125 135 145 150 155 160 130 140 155 160 165 170 140 150 165 170 175 180 150 160 175 180 185 190 155 165 185 190 195 200 165 175 190 200 205 210 175 185 205 210 215 225 180 195 210 220 225 230 190 200 220 230 235 240 200 210 230 240 245 255 205 220 240 250 255 265 210 225 250 255 265 270 225 240 260 270 275 285 230 245 270 280 285 295 235 255 275 285 295 305 245 260 285 295 305 315 255 270 300 310 315 325 260 280 305 315 325 335 270 285 315 325 335 345 280 300 325 340 345 360 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 .

Mid/RT/LT Sumo Squat Back Squat : 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 175 185 200 210 220 230 245 255 265 280 290 300 315 325 335 345 360 370 380 395 #8 (1x5) (1x5) (1x3) (1x3) (1x3) (1x3) w-up w-up 1 2 3 4 5 6 70% 75% 82% 85% 87% 90% Max Dead Lift: 135 145 150 155 160 130 140 155 160 165 170 140 150 165 170 175 180 150 160 175 180 185 190 155 165 185 190 195 200 165 175 190 200 205 210 175 185 205 210 215 225 180 195 210 220 225 230 190 200 220 230 235 240 200 210 230 240 245 255 205 220 240 250 255 265 210 225 250 255 265 270 225 240 260 270 275 285 230 245 270 280 285 295 235 255 275 285 295 305 245 260 285 295 305 315 255 270 300 310 315 325 260 280 305 315 325 335 270 285 315 325 335 345 280 300 325 340 345 360 w-up (1x5) (1x5) (1x3) (1x3) (1x3) (1x3) 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 (1x3) (1x3) (1x3) (1x3) (1x2) (1x2) Set #7 working 125 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 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 70% 75% 82% 85% 87% 90% 125 135 145 150 155 160 130 140 155 160 165 170 140 150 165 170 175 180 150 160 175 180 185 190 155 165 185 190 195 200 165 175 190 200 205 210 175 185 205 210 215 225 180 195 210 220 225 230 190 200 220 230 235 240 200 210 230 240 245 255 205 220 240 250 255 265 210 225 250 255 265 270 225 240 260 270 275 285 230 245 270 280 285 295 235 255 275 285 295 305 245 260 285 295 305 315 255 270 300 310 315 325 260 280 305 315 325 335 270 285 315 325 335 345 280 300 325 340 345 360 Total Body 3 Lower Wednesday working 1 2 3 4 5 6 65% 75% 82% 85% 87% 90% Best Dumbbell Bench Dumbbell Incline Bench Triceps Extensions Plate Rotation Cable Machine Chops Machine Rows Wrist Curl Grip Machine #10 Post Stretch Seated Butterfly RT/LT Leg extend RT/LT Leg Crossover Hurdler 4x8 4x8 4x8 3x20 3x8 each way 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.