BULLDOG FOOTBALL

WARM-UP + RUNNING MECHANICS

FOOT WORK
EXTRA LINEAR SPEED
LIFT
DYNAMIC WARM-UP
Stride

WARM-UP
FOOT WORK
EXTRA AGILITY
LIFT
MECHANICS

2 x 20 yds

Wk 1/3/5/7/9/11

DYNAMIC WARM-UP
Stride

2 x 20 yds

Knee Hug + Elbow to Instep

x 10 yds

Walking Hip Sit Stretch

x 10 yds

Power Skips
Reverse Lunge with Reach

x 10 yds

Quad + RDL

x 10 yds

(Height) 2x6
Seated Fast Arms

Alternate Side Lunges

x 10 yds

Straight Leg Kicks

x 10 yds

3x6 sec

Drop Step Lunge

x 10 yds

Push-up + Inch Worm

x 10 yds

High Knee Carioca

x 20 yds

BWD High Knee Run

x 20 yds

BWD High Knee Open Hip Skip

x 20 yds

3x6 sec

Back Pedal to Cross Over to Run

5x5x10 yds x 2

Wall Strikes

Short Pro-Agility (5, 5, 10)

x 1 ea

Wall Strikes

5x5x10 yds x 2

Shuffle to Cross-Over to Stride

(Singles) 1x5 ea
Wk 2/4/6/8/10/12

x 20 yds

High Knee Skip

Power Skips

(Distance) 2x6
x 20 yds

High Knee Run

SL Standing Fast Arms

BWD Reach Run

x 20 yds

Fast High Knees to Sprint

2 x 10 yds

(Doubles) 1x5 ea

SPEED LADDER + 3 STEP ACCELERATION

DOT DRILLS

Pick 2 Double Leg Movements

Pick 2 Double Leg Movements

Pick 2 Single Leg Movements

Pick 2 Single Leg Movements

(Bent Hip and Knee)

(Bent Hip and Knee)

WEEK 1&2 LINEAR SPEED

WEEK 1&2 AGILITY

Broad Jumps (Single Response)

2x5

1-2 Cut (Multiple Response)

Lean Fall Run

2 x 10 yds ea

Shuffle - Cross Over - Sprint

Build-ups + Decelerations

85% x 3 x 30 yds

L Drill (Finish thru START cone)

Broad Jumps (Multiple Response)

2x5

Mini Hurdle SL Cycles + Accelerations

SL Starts

2 x 10 yds ea

Triangle Drill

Flying 10's + Decelerations

x3

1/2 Pro-Agility (first turn then thru middle)

Broad Jumps (Mult Resp) + 10 yd Acceleration

2x3

1-2 Cut (touch cones)

Kneeling Lateral Starts

2 x 10 yds ea

Back Pedal to Cross Over to Run

Flying 20's + Decelerations

x3

Inside X Drill

SL Broad Jump (Single Response)

2x5

Mini Hurdle Lateral Sprints (Mult Resp)

Push-up Starts (Start in top of Push-up)

2 x 10 yds ea

Triangle Drill

Build-ups + Decelerations

85% x 3 x 30 yds

Full Pro-Agility

SL Broad Jump (Multiple Response)

2x5

1-2 Cut (touch cones)

3 Point Starts

2 x 10 yds ea

Outside X Drill

WEEK 3&4 LINEAR SPEED

WEEK 3&4 AGILITY

WEEK 5&6 LINEAR SPEED

WEEK 5&6 AGILITY

WEEK 7&8 LINEAR SPEED

WEEK 7&8 AGILITY

WEEK 9&10 LINEAR SPEED

WEEK 9&10 AGILITY

Flying 10's + Decelerations

x3

L Drill (finish thru TOP cone)

x 6 sec ea
x 6 sec ea

2 x 6 sec
2 x 10 yds ea
x 2 ea

2 x 5 x 5 yds
x 2 ea
x 2 ea

2 x 6 sec
2 x 10 yds ea
x 2 ea

2 x 3 x 6 sec
x 2 ea
x 2 ea

2 x 6 sec
x 2 ea

x 2 ea

READING THE WORKOUT SHEET

PRE WORK
The week you are to train
The day you are to train
#

The first exercise will be your main 'power'

exercise for the day. This is the fastest movement
you will do so it will be done first while you are
not fatigued from all the other slower, heavier
strength work
Perform all exercises in each 'superset' before
moving onto the next set of exercises

1
35%

40

2A
100%

45
Ex. Perform the first set of 2A (DB Alt. BP)
then perform the first set of 2B (Inverted Rows)

% Rep Wt
0.0%
0.0%
0.0%
0.0%
0.0%

10+
0
0
0

2B

% of exercise off 1RM

Number of repetitions
Weight to be used
(In this case no weight)

0%

3A

Each box is a 'set'

There are 3 sets of 6 repetitions for
DB Bulgarian Split Squats (3x6)

25%

40

3C
0%

0
Notes on the inside of boxes give extra exercises
or coaching cues to keep in mind during the lift
Exercise number
% of exercise (taken off 1RM box by name)
1 rep max for that exercise

The core or abdominal work is listed in these

boxes. Typically done at the end of workouts but
can also be done prior to the workout

The 'postwork' is similar to the 'prework'

these boxes would contain additional exercises
that are specific to the athletes needs

JK CL SQ SN BP
100 120 155 40 45

NAME

These are the 5 core lifts that all exercise's will be

predicted off. Jerk, Clean, Back Squat, Snatch, and
Bench Press

3B
65%

30

C1
C2
C3
C4
C5

WEDNESDAY
EXERCISE

The Prework box is additional warm-up exercises

that assist with either more joint stability or
mobility, core activation exercises, or additional
stretching and muscle activation. Usually these
exercises will coordinate with the main lifts in
that workout for the day

Wk 1

15
15
15
40.0%
Wk 1&2: Single Resp
0
0.0%
Wk 3&4: Multiple Resp
0
0.0%
0
0.0%
DB Alt. Bench 60.0% 10 25
10 30
65.0%
Press
10 30
70.0%
Set 1: Alt. Both Down 0.0%
0
Set 2: Alt. Both Up
0
0.0%
Set 3: Together
0
0.0%
0
0.0%
0
0.0%
8 0
0.0%
Inverted Rows
8 0
0.0%
Overhand Grip
8 0
0.0%
0
0.0%
Keep hips up. Row to
0
0.0%
chest
0
0.0%
6
25
60.0%
DB Bulgarian
6 25
60.0%
Split Squat
6 25
60.0%
Total Wt.
0
0.0%
Push from front heel
0
0.0%
keep front knee behind toe 0.0%
0
10 0
0.0%
SB Leg Curls 0.0% 10 0
10 0
0.0%
Keep hips up as you
0
0.0%
curl SB in and out
0
0.0%
0
0.0%
SA DB Overhead 60.0% 8 20
8 20
60.0%
Press
8 20
60.0%
Keep core tight and a
0
0.0%
slight knee bend with
0
0.0%
hips back
0
0.0%
Front Bridge
3x30 sec
Alt. V-ups
3x20
3x10
Vertical Hip Raises
40.0%

DB Squat Jumps

POST WORK

Wk 2

Wk 3

Wk 4

% Rep Wt % Rep Wt % Rep Wt % Rep Wt

40.0%

5
5
5

20
20
20
50.0%
0
0.0%
0
0.0%
0
0.0%
8 30
65.0%
8 30
70.0%
8 35
75.0%
0
0.0%
0
0.0%
0
0.0%
0
0.0%
0
0.0%
8 0
0.0%
8 0
0.0%
8+ 0
0.0%
0
0.0%
0
0.0%
0
0.0%
8 25
65.0%
8 25
65.0%
8 25
65.0%
0
0.0%
0
0.0%
0
0.0%
12 0
0.0%
12 0
0.0%
12 0
0.0%
0
0.0%
0
0.0%
0
0.0%
10 20
65.0%
10 20
65.0%
10 20
65.0%
0
0.0%
0
0.0%
0
0.0%
3x45 sec
3x25
3x15
50.0%
50.0%

5
5
5

25
25
25
65.0%
0
0.0%
0
0.0%
0
0.0%
8 30
65.0%
8 35
75.0%
8 35
75.0%
0
0.0%
0
0.0%
0
0.0%
0
0.0%
0
0.0%
10 0
0.0%
10 0
0.0%
0
0.0% 10+
0
0.0%
0
0.0%
0
0.0%
8 25
65.0%
8 25
65.0%
8 30
70.0%
0
0.0%
0
0.0%
0
0.0%
15 0
0.0%
15 0
0.0%
15 0
0.0%
0
0.0%
0
0.0%
0
0.0%
12 20
65.0%
12 20
65.0%
12 20
65.0%
0
0.0%
0
0.0%
0
0.0%
3x1 min
3x30
3x20
65.0%
65.0%

5
5
5

20
20
20
50.0%
0
0.0%
0
0.0%
0
0.0%
10 30
65.0%
10 30
65.0%
10 30
65.0%
0
0.0%
0
0.0%
0
0.0%
0
0.0%
0
0.0%
10 0
0.0%
10 0
0.0%
10 0
0.0%
0
0.0%
0
0.0%
0
0.0%
6 25
65.0%
6 25
65.0%
6 25
65.0%
0
0.0%
0
0.0%
0
0.0%
10 0
0.0%
10 0
0.0%
10 0
0.0%
0
0.0%
0
0.0%
0
0.0%
10 20
65.0%
10 20
65.0%
10 20
65.0%
0
0.0%
0
0.0%
0
0.0%
3x45 sec
3x20
3x15
50.0%
50.0%

5
5
5

POST WORK
(Ex. more stretching or shoulder work)

WORKOUT SHEET

BULLDOG FOOTBALL
MONDAY
#
1
100%

EXERCISE

Hang Clean

100

Wk 1

70.0%
70.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%

100%

Back Squat

100

60.0%
72.5%
72.5%
72.5%

8
8
8
8

0.0%
0.0%
0.0%
0.0%

2B
0%

Pull-ups
Overhand Grip

0.0%
0.0%
0.0%

max
max
max

0.0%
0.0%
0.0%

3A
22%

20

DB Lunge
Reps per leg

50.0%
62.5%
62.5%

10
10
10

0.0%
0.0%
0.0%

3B
40%

SA DB Row

40

50.0%
62.5%
62.5%

10
10
10

0.0%

4
0%

Barbell Curls

0.0%
0.0%
0.0%
0.0%

C1
C2
C3
C4
C5

Wk 2

% Rep Wt % Rep Wt
60.0%

70.0%

2A

20
20
20

60
70
70
70
0
0
0
0
60
75
75
75
0
0
0
0
0
0
0
0
0
0
10
15
15
0
0
0
20
25
25
0
0
0
0
0

65.0%
75.0%
75.0%
75.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
60.0%
75.0%
75.0%
75.0%

8
8
8
8

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

max
max
max

0.0%
0.0%
0.0%
55.0%
65.0%
65.0%

10
10
10

0.0%
0.0%
0.0%
55.0%
65.0%
65.0%

10
10
10

0.0%
0.0%
0.0%
0.0%
0.0%

20
20
20

65
75
75
75
0
0
0
0
60
75
75
75
0
0
0
0
0
0
0
0
0
0
10
15
15
0
0
0
20
25
25
0
0
0
0
0

TUESDAY
#
1
80%

EXERCISE

Wk 1

Front Push Press

80

70.0%
70.0%

Heavy

70.0%
0.0%
0.0%
0.0%
0.0%

2A
100%

Bench Press

100

60.0%
72.5%
72.5%
72.5%
0.0%
0.0%
0.0%
0.0%

2B
0%

SB Hip Bridge

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

3A
65%

65

Barbell Overhead
Press

60.0%
72.5%
72.5%
0.0%
0.0%
0.0%

3B
0%

SB Leg Curls

0.0%
0.0%
0.0%
0.0%

4
0%

MB Push-ups

Wk 2

% Rep Wt % Rep Wt
60.0%

0.0%
0.0%
0.0%
0.0%

C1
C2
C3
C4
C5

POST WORK

JK CL SQ SN BP
100 100 100 100 100

NAME

SEASON

5
5
5
5

50
55
55
55
0
0
0
0
8 60
8 75
8 75
8 75
0
0
0
0
10 0
10 0
10 0
0
0
0
8 40
8 45
8 45
0
0
0
10 0
10 0
10 0

0
10 0
10 0
10+ 0
0

65.0%
75.0%
75.0%
75.0%
0.0%
0.0%
0.0%
0.0%
60.0%
75.0%
75.0%
75.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
60.0%
77.5%
77.5%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5
5

50
60
60
60
0
0
0
0
8 60
8 75
8 75
8 75
0
0
0
0
10 0
10 0
10 0
0
0
0
8 40
8 50
8 50
0
0
0
10 0
10 0
10 0

0
10 0
10+ 0
10+ 0
0

THURSDAY
#
1
100%

EXERCISE

Hang Snatch

100

70.0%

70.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%

2A
75%

Front Squat

75

60.0%
72.5%
72.5%
72.5%

8
8
8
8

0.0%
0.0%
0.0%
0.0%

2B
0%

Lat Pulldown

0.0%
0.0%
0.0%

10
10
10

0.0%
0.0%
0.0%

3A
22%

DB Step-ups

20

50.0%
62.5%
62.5%

10
10
10

0.0%
0.0%
0.0%

3B
65%

Barbell Row

65

50.0%
62.5%
62.5%

0%

DB Curls

0.0%
0.0%
0.0%
0.0%

60
70
70
70
0
0
0
0
45
55
55
55
0
0
0
0
0
0
0
0
0
0
10
15
15
0
0
0

10 35
10 40
10 40

0.0%

Wk 2

FRIDAY

% Rep Wt % Rep Wt
60.0%

70.0%

C1
C2
C3
C4
C5

POST WORK

Wk 1

10
10
10

PHASE 1

0
0
0
0
0

65.0%
75.0%
75.0%
75.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
60.0%
75.0%
75.0%
75.0%

8
8
8
8

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

10
10
10

0.0%
0.0%
0.0%
55.0%
65.0%
65.0%

10
10
10

0.0%
0.0%
0.0%
55.0%
65.0%
65.0%

10 35
10 40
10 40

0.0%
0.0%
0.0%
0.0%
0.0%

65
75
75
75
0
0
0
0
45
55
55
55
0
0
0
0
0
0
0
0
0
0
10
15
15
0
0
0

10
10
10

0
0
0
0
0

#
1
85%

EXERCISE

Wk 1

Front Push Press

85

65.0%
65.0%

Light

65.0%
0.0%
0.0%
0.0%
0.0%

2A
75%

75

Incline Bench
Press

60.0%
72.5%
72.5%
72.5%
0.0%
0.0%
0.0%
0.0%

2B
85%

Barbell RDL

85

50.0%
62.5%
62.5%
0.0%
0.0%
0.0%

3A
30%

30

Standing DB
Press

60.0%
72.5%
72.5%
0.0%
0.0%
0.0%

3B
0%

SB Hip Bridge

0.0%
0.0%
0.0%
0.0%

4
0%

Dips

0.0%
0.0%
0.0%
0.0%

POST WORK

Wk 2

% Rep Wt % Rep Wt
55.0%

C1
C2
C3
C4
C5

POST WORK

DEV

5
5
5
5

45
55
55
55
0
0
0
0
8 45
8 55
8 55
8 55
0
0
0
0
10 45
10 55
10 55
0
0
0
8 20
8 20
8 20
0
0
0
10 0
10 0
10 0

0
max 0
max 0
max 0
0

55.0%
70.0%
70.0%
70.0%
0.0%
0.0%
0.0%
0.0%
60.0%
75.0%
75.0%
75.0%
0.0%
0.0%
0.0%
0.0%
55.0%
65.0%
65.0%
0.0%
0.0%
0.0%
60.0%
75.0%
75.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5
5

45
60
60
60
0
0
0
0
8 45
8 55
8 55
8 55
0
0
0
0
10 45
10 55
10 55
0
0
0
8 20
8 25
8 25
0
0
0
10 0
10 0
10 0

0.0%

max 0
max 0
max 0

0.0%

0.0%
0.0%

BULLDOG FOOTBALL
MONDAY
#
1
100%

EXERCISE

Hang Clean

100

Wk 3

77.5%
77.5%

5
5
5
5

0.0%
0.0%
0.0%
0.0%

100%

Back Squat

100

60.0%
77.5%
77.5%
77.5%

8
8
8
8

0.0%
0.0%
0.0%
0.0%

2B
0%

Pull-ups
Overhand Grip

0.0%
0.0%
0.0%

max
max
max

0.0%
0.0%
0.0%

3A
22%

20

DB Lunge
Reps per leg

60.0%
67.5%
67.5%

10
10
10

0.0%
0.0%
0.0%

3B
40%

SA DB Row

40

60.0%
67.5%
67.5%

10
10
10

0.0%

4
0%

Barbell Curls

0.0%
0.0%
0.0%
0.0%

C1
C2
C3
C4
C5

Wk 4

% Rep Wt % Rep Wt
65.0%

77.5%

2A

20
20
20

65
80
80
80
0
0
0
0
60
80
80
80
0
0
0
0
0
0
0
0
0
0
10
15
15
0
0
0
25
25
25
0
0
0
0
0

60.0%
70.0%
70.0%
70.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
60.0%
72.5%
72.5%
72.5%

8
8
8
8

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

max
max
max

0.0%
0.0%
0.0%
50.0%
62.5%
62.5%

10
10
10

0.0%
0.0%
0.0%
50.0%
62.5%
62.5%

10
10
10

0.0%
0.0%
0.0%
0.0%
0.0%

20
20
20

60
70
70
70
0
0
0
0
60
75
75
75
0
0
0
0
0
0
0
0
0
0
10
15
15
0
0
0
20
25
25
0
0
0
0
0

TUESDAY
#
1
85%

EXERCISE

Wk 3

Front Push Press

85

77.5%
77.5%

Heavy

77.5%
0.0%
0.0%
0.0%
0.0%

2A
100%

Bench Press

100

60.0%
77.5%
77.5%
77.5%
0.0%
0.0%
0.0%
0.0%

2B
0%

SB Hip Bridge

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

3A
65%

65

Barbell Overhead
Press

60.0%
77.5%
77.5%
0.0%
0.0%
0.0%

3B
0%

SB Leg Curls

0.0%
0.0%
0.0%
0.0%

4
0%

MB Push-ups

Wk 4

THURSDAY

% Rep Wt % Rep Wt
65.0%

0.0%
0.0%
0.0%
0.0%

C1
C2
C3
C4
C5

POST WORK

JK CL SQ SN BP
100 100 100 100 100

NAME

SEASON

5
5
5
5

55
65
65
65
0
0
0
0
8 60
8 80
8 80
8 80
0
0
0
0
10 0
10 0
10 0
0
0
0
8 40
8 50
8 50
0
0
0
10 0
10 0
10 0

0
10+ 0
10+ 0
10+ 0
0

60.0%
70.0%
70.0%
70.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
60.0%
72.5%
72.5%
72.5%

8
8
8
8

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

max
max
max

0.0%
0.0%
0.0%
50.0%
62.5%
62.5%

10
10
10

0.0%
0.0%
0.0%
50.0%
62.5%
62.5%

10 35
10 40
10 40

0.0%
0.0%
0.0%
0.0%
0.0%

50
60
60
60
0
0
0
0
60
75
75
75
0
0
0
0
0
0
0
0
0
0
35
40
40
0
0
0

20
20
20

0
0
0
0
0

#
1
100%

EXERCISE

Hang Snatch

100

77.5%

77.5%

5
5
5
5

0.0%
0.0%
0.0%
0.0%

2A
75%

Front Squat

75

60.0%
77.5%
77.5%
77.5%

8
8
8
8

0.0%
0.0%
0.0%
0.0%

2B
0%

Lat Pulldown

0.0%
0.0%
0.0%

10
10
10

0.0%
0.0%
0.0%

3A
22%

DB Step-ups

20

60.0%
67.5%
67.5%

10
10
10

0.0%
0.0%
0.0%

3B
65%

Barbell Row

65

60.0%
67.5%
67.5%

0%

DB Curls

0.0%
0.0%
0.0%
0.0%

65
80
80
80
0
0
0
0
45
60
60
60
0
0
0
0
0
0
0
0
0
0
10
15
15
0
0
0

10 40
10 45
10 45

0.0%

Wk 4

FRIDAY

% Rep Wt % Rep Wt
65.0%

77.5%

C1
C2
C3
C4
C5

POST WORK

Wk 3

10
10
10

PHASE 1

0
0
0
0
0

60.0%
70.0%
70.0%
70.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
60.0%
72.5%
72.5%
72.5%

8
8
8
8

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

max
max
max

0.0%
0.0%
0.0%
50.0%
62.5%
62.5%

10
10
10

0.0%
0.0%
0.0%
50.0%
62.5%
62.5%

10 35
10 40
10 40

0.0%
0.0%
0.0%
0.0%
0.0%

60
70
70
70
0
0
0
0
45
55
55
55
0
0
0
0
0
0
0
0
0
0
10
15
15
0
0
0

20
20
20

0
0
0
0
0

#
1
85%

EXERCISE

Wk 3

Front Push Press

80

72.5%
72.5%

Light

72.5%
0.0%
0.0%
0.0%
0.0%

2A
75%

75

Incline Bench
Press

60.0%
77.5%
77.5%
77.5%
0.0%
0.0%
0.0%
0.0%

2B
85%

Barbell RDL

85

70.0%
70.0%
70.0%
0.0%
0.0%
0.0%

3A
30%

30

Standing DB
Press

60.0%
77.5%
77.5%
0.0%
0.0%
0.0%

3B
0%

SB Hip Bridge

0.0%
0.0%
0.0%
0.0%

4
0%

Dips

0.0%
0.0%
0.0%
0.0%

POST WORK

Wk 4

% Rep Wt % Rep Wt
60.0%

C1
C2
C3
C4
C5

POST WORK

DEV

5
5
5
5

50
60
60
60
0
0
0
0
8 45
8 60
8 60
8 60
0
0
0
0
10 60
10 60
10 60
0
0
0
8 20
8 25
8 25
0
0
0
10 0
10 0
10 0

0
max 0
max 0
max 0
0

60.0%
65.0%
65.0%
65.0%
0.0%
0.0%
0.0%
0.0%
60.0%
72.5%
72.5%
72.5%
0.0%
0.0%
0.0%
0.0%
60.0%
60.0%
60.0%
0.0%
0.0%
0.0%
65.0%
65.0%
65.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5
5

50
50
50
50
0
0
0
0
8 45
8 55
8 55
8 55
0
0
0
0
10 50
10 50
10 50
0
0
0
6 20
6 20
6 20
0
0
0
6 0
6 0
6 0

0
0
0
0
0

BULLDOG FOOTBALL
MONDAY
#

EXERCISE

Hang Clean

100%

100

Wk 5

80.0%
80.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

100%

Back Squat

100

65.0%
80.0%
80.0%
80.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%

2B
0%

Pull-ups
Overhand Grip

0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%

3A
22%

20

DB Lunge
Reps per leg

65.0%
72.5%
72.5%

8
8
8

0.0%
0.0%
0.0%

3B

SA DB Row

65.0%

40%

72.5%

40

72.5%

8
8
8

0.0%

Barbell Curls

0.0%

0%

0.0%

0.0%
0.0%

C1
C2
C3
C4
C5

Wk 6

% Rep Wt % Rep Wt
70.0%

80.0%

2A

8
8
8

70
80
80
80
0
0
0
0
65
80
80
80
0
0
0
0
0
0
0
0
0
0
15
15
15
0
0
0
25
30
30
0
0
0
0
0

70.0%
82.5%
82.5%
82.5%

3
3
3
3

0.0%
0.0%
0.0%
0.0%
65.0%
82.5%
82.5%
82.5%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%
65.0%
75.0%
75.0%

8
8
8

0.0%
0.0%
0.0%
65.0%
75.0%
75.0%

8
8
8

0.0%
0.0%
0.0%
0.0%
0.0%

8
8
8

70
85
85
85
0
0
0
0
65
85
85
85
0
0
0
0
0
0
0
0
0
0
15
15
15
0
0
0
25
30
30
0
0
0
0
0

TUESDAY
#

EXERCISE

1
85%

Wk 5

Front Push Jerk

85

80.0%
80.0%

Heavy

80.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

2A
100%

Bench Press

100

65.0%
80.0%
80.0%
80.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%

2B
0%

Wt. Back
Extensions

0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%

3A
65%

65

Barbell Overhead
Press

75.0%
80.0%
80.0%

5
5
5

0.0%
0.0%
0.0%

3B

SA/SL DB RDL

65.0%

22%

72.5%

20

72.5%

8
8
8

0.0%

4
85%

85

Close Grip Bench

Press

Wk 6

% Rep Wt % Rep Wt
70.0%

75.0%
80.0%
80.0%
0.0%

C1
C2
C3
C4
C5

POST WORK

JK CL SQ SN BP
100 100 100 100 100

NAME

SEASON

5
5
5

60
70
70
70
0
0
0
0
65
80
80
80
0
0
0
0
0
0
0
0
0
0
50
50
50
0
0
0
40
45
45
0
50
50
50
0

70.0%
82.5%
82.5%
82.5%

3
3
3
3

0.0%
0.0%
0.0%
0.0%
65.0%
82.5%
82.5%
82.5%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%
75.0%
82.5%
82.5%

5
5
5

0.0%
0.0%
0.0%
65.0%
75.0%
75.0%

8
8
8

0.0%
75.0%
82.5%
82.5%
0.0%

5
5
5

60
70
70
70
0
0
0
0
65
85
85
85
0
0
0
0
0
0
0
0
0
0
50
55
55
0
0
0
40
50
50
0
50
55
55
0

THURSDAY
#

EXERCISE

Hang Snatch

100%

100

80.0%

80.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

2A
75%

Front Squat

75

65.0%
80.0%
80.0%
80.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%

2B
0%

Lat Pulldown
Underhand Grip

0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%

3A
0%

SL Box Squat
Sit to 15-18" Box/Bench

0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%

3B

Barbell Row

75%

75

65.0%
72.5%

Overhand Grip

72.5%

8
8
8

0.0%

DB Curls

Wk 6

% Rep Wt % Rep Wt
70.0%

80.0%

0.0%

0%

0.0%

0.0%
0.0%

C1
C2
C3
C4
C5

POST WORK

Wk 5

8
8
8

70
80
80
80
0
0
0
0
50
60
60
60
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
40
45
45
0
0
0
0
0

PHASE 2

70.0%
82.5%
82.5%
82.5%

3
3
3
3

0.0%
0.0%
0.0%
0.0%
65.0%
82.5%
82.5%
82.5%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%
65.0%
75.0%
75.0%

8
8
8

0.0%
0.0%
0.0%
0.0%
0.0%

8
8
8

70
85
85
85
0
0
0
0
50
60
60
60
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
40
50
50
0
0
0
0
0

FRIDAY
#

EXERCISE

1
85%

Wk 5

Front Push Jerk

80

75.0%
75.0%

Light

75.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

2A
75%

75

Incline Bench
Press

65.0%
80.0%
80.0%
80.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%

2B
85%

Barbell RDL

85

65.0%
65.0%
65.0%

8
8
8

0.0%
0.0%
0.0%

3
30%

30

Standing DB
Press

75.0%
80.0%
80.0%

5
5
5

0.0%
0.0%
0.0%

Dips

0.0%

0%

0.0%

0.0%
0.0%
0.0%

0%

0.0%

0.0%
0.0%

POST WORK

Wk 6

% Rep Wt % Rep Wt
70.0%

C1
C2
C3
C4
C5

POST WORK

DEV

8
8
8

55
60
60
60
0
0
0
0
50
60
60
60
0
0
0
0
55
55
55
0
0
0
25
25
25
0
0
0
0
0
0
0
0
0
0
0

70.0%
77.5%
77.5%
77.5%

3
3
3
3

0.0%
0.0%
0.0%
0.0%
65.0%
82.5%
82.5%
82.5%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
70.0%
70.0%
70.0%

8
8
8

0.0%
0.0%
0.0%
75.0%
82.5%
82.5%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

8
8
8

55
60
60
60
0
0
0
0
50
60
60
60
0
0
0
0
60
60
60
0
0
0
25
25
25
0
0
0
0
0
0
0
0
0
0
0

BULLDOG FOOTBALL
MONDAY
#

EXERCISE

Hang Clean

100%

100

Wk 7

85.0%
85.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

100%

Back Squat

100

70.0%
85.0%
85.0%
85.0%

3
5
5
5

0.0%
0.0%
0.0%
0.0%

2B
0%

Pull-ups
Overhand Grip

0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%

3A
22%

20

DB Lunge
Reps per leg

65.0%
77.5%
77.5%

8
8
8

0.0%
0.0%
0.0%

3B

SA DB Row

65.0%

40%

77.5%

40

77.5%

8
8
8

0.0%

Barbell Curls

0.0%

0%

0.0%

0.0%
0.0%

C1
C2
C3
C4
C5

Wk 8

% Rep Wt % Rep Wt
70.0%

85.0%

2A

8
8
8

70
85
85
85
0
0
0
0
70
85
85
85
0
0
0
0
0
0
0
0
0
0
15
15
15
0
0
0
25
30
30
0
0
0
0
0

70.0%
75.0%
75.0%
75.0%

4
4
4
4

0.0%
0.0%
0.0%
0.0%
65.0%
75.0%
75.0%
75.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

8
8
8

70
75
75
75
0
0
0
0
65
75
75
75
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

TUESDAY
#

EXERCISE

1
85%

Wk 7

Front Push Jerk

85

85.0%
85.0%

Heavy

85.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

2A
100%

Bench Press

100

70.0%
85.0%
85.0%
85.0%

3
5
5
5

0.0%
0.0%
0.0%
0.0%

2B
0%

Wt. Back
Extensions

0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%

3A
65%

65

Barbell Overhead
Press

65.0%
85.0%
85.0%

5
5
5

0.0%
0.0%
0.0%

3B

SA/SL DB RDL

65.0%

22%

77.5%

20

77.5%

6
6
6

0.0%

4
85%

85

Close Grip Bench

Press

Wk 8

% Rep Wt % Rep Wt
70.0%

65.0%
85.0%
85.0%
0.0%

C1
C2
C3
C4
C5

POST WORK

JK CL SQ SN BP
100 100 100 100 100

NAME

SEASON

5
5
5

60
70
70
70
0
0
0
0
70
85
85
85
0
0
0
0
0
0
0
0
0
0
40
55
55
0
0
0
40
50
50
0
40
55
55
0

70.0%
75.0%
75.0%
75.0%

4
4
4
4

0.0%
0.0%
0.0%
0.0%
65.0%
75.0%
75.0%
75.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

8
8

60
65
65
65
0
0
0
0
65
75
75
75
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

THURSDAY
#

EXERCISE

Hang Snatch

100%

100

85.0%

85.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

2A
75%

Front Squat

75

70.0%
85.0%
85.0%
85.0%

3
5
5
5

0.0%
0.0%
0.0%
0.0%

2B
0%

Lat Pulldown
Underhand Grip

0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%

3A
0%

SL Box Squat
Sit to 15-18" Box/Bench

0.0%
0.0%
0.0%

8
8
8

0.0%
0.0%
0.0%

3B

Barbell Row

75%

75

65.0%
77.5%

Overhand Grip

77.5%

8
8
8

0.0%

DB Curls

Wk 8

% Rep Wt % Rep Wt
70.0%

85.0%

0.0%

0%

0.0%

0.0%
0.0%

C1
C2
C3
C4
C5

POST WORK

Wk 7

8
8
8

70
85
85
85
0
0
0
0
55
65
65
65
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
40
50
50
0
0
0
0
0

PHASE 2

70.0%
75.0%
75.0%
75.0%

4
4
4
4

0.0%
0.0%
0.0%
0.0%
65.0%
75.0%
75.0%
75.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5
5

70
75
75
75
0
0
0
0
50
55
55
55
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

FRIDAY
#

EXERCISE

1
85%

Wk 7

Front Push Jerk

80

80.0%
80.0%

Light

80.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

2A
75%

75

Incline Bench
Press

70.0%
85.0%
85.0%
85.0%

3
5
5
5

0.0%
0.0%
0.0%
0.0%

2B
85%

Barbell RDL

85

75.0%
75.0%
75.0%

8
8
8

0.0%
0.0%
0.0%

3
30%

30

Standing DB
Press

75.0%
85.0%
85.0%

5
5
5

0.0%
0.0%
0.0%

Dips

0.0%

0%

0.0%

0.0%
0.0%
0.0%

0%

0.0%

0.0%
0.0%

POST WORK

Wk 8

% Rep Wt % Rep Wt
70.0%

C1
C2
C3
C4
C5

POST WORK

DEV

8
8
8

55
65
65
65
0
0
0
0
55
65
65
65
0
0
0
0
65
65
65
0
0
0
25
25
25
0
0
0
0
0
0
0
0
0
0
0

70.0%
75.0%
75.0%
75.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%
65.0%
75.0%
75.0%
75.0%

5
5
5
5

0.0%
0.0%
0.0%
0.0%
65.0%
65.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

8
8

55
60
60
60
0
0
0
0
50
55
55
55
0
0
0
0
55
55
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

BULLDOG FOOTBALL
MONDAY
#

EXERCISE

Hang Clean

100%

100

Wk 9

87.5%
87.5%

2
2
2
2

0.0%
0.0%
0.0%
0.0%

100%

Back Squat

100

70.0%
87.5%
87.5%
87.5%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

2B
0%

Pull-ups
Overhand Grip

0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%

3A
60%

60

BB Lunge
Reps per leg

65.0%
75.0%
75.0%

5
5
5

0.0%
0.0%
0.0%

3B

SA DB Row

70.0%

40%

82.5%

40

82.5%

5
5
5

0.0%

Barbell Curls

0.0%

0%

0.0%

0.0%
0.0%

C1
C2
C3
C4
C5

Wk 10

% Rep Wt % Rep Wt
70.0%

87.5%

2A

5
5
5

70
90
90
90
0
0
0
0
70
90
90
90
0
0
0
0
0
0
0
0
0
0
40
45
45
0
0
0
30
35
35
0
0
0
0
0

70.0%
90.0%
90.0%
90.0%

2
2
2
2

0.0%
0.0%
0.0%
0.0%
70.0%
90.0%
90.0%
90.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%
65.0%
77.5%
77.5%

5
5
5

0.0%
0.0%
0.0%
70.0%
85.0%
85.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5

70
90
90
90
0
0
0
0
70
90
90
90
0
0
0
0
0
0
0
0
0
0
40
45
45
0
0
0
30
35
35
0
0
0
0
0

TUESDAY
#

EXERCISE

1
85%

Wk 9

Front Push Jerk

85

87.5%
87.5%

Heavy

87.5%

2
2
2
2

0.0%
0.0%
0.0%
0.0%

2A
100%

Bench Press

100

70.0%
87.5%
87.5%
87.5%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

2B
0%

Wt. Back
Extensions

0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%

3A
65%

65

Barbell Overhead
Press

70.0%
85.0%
85.0%

5
5
5

0.0%
0.0%
0.0%

3B

SA/SL DB RDL

70.0%

22%

82.5%

20

82.5%

5
5
5

0.0%

4
85%

85

Close Grip Bench

Press

Wk 10

% Rep Wt % Rep Wt
70.0%

70.0%
82.5%
82.5%
0.0%

C1
C2
C3
C4
C5

POST WORK

JK CL SQ SN BP
100 100 100 100 100

NAME

SEASON

5
5
5

60
75
75
75
0
0
0
0
70
90
90
90
0
0
0
0
0
0
0
0
0
0
45
55
55
0
0
0
45
55
55
0
45
55
55
0

70.0%
90.0%
90.0%
90.0%

2
2
2
2

0.0%
0.0%
0.0%
0.0%
70.0%
90.0%
90.0%
90.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%
70.0%
87.5%
87.5%

5
5
5

0.0%
0.0%
0.0%
70.0%
85.0%
85.0%

5
5
5

0.0%
70.0%
85.0%
85.0%
0.0%

5
5
5

60
75
75
75
0
0
0
0
70
90
90
90
0
0
0
0
0
0
0
0
0
0
45
55
55
0
0
0
45
55
55
0
45
55
55
0

THURSDAY
#

EXERCISE

Hang Snatch

100%

100

87.5%

87.5%

2
2
2
2

0.0%
0.0%
0.0%
0.0%

2A
75%

Front Squat

75

70.0%
87.5%
87.5%
87.5%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

2B
0%

Lat Pulldown
Parallel Grip

0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%

3A
0%

SL Box Squat
Sit to 15-18" Box/Bench

0.0%
0.0%
0.0%

5
5
5

0.0%

Add Wt.

0.0%
0.0%

3B

Barbell Row

75%

75

70.0%
82.5%

Underhand Grip

82.5%

5
5
5

0.0%

DB Curls

Wk 10

% Rep Wt % Rep Wt
70.0%

87.5%

0.0%

0%

0.0%

0.0%
0.0%

C1
C2
C3
C4
C5

POST WORK

Wk 9

5
5
5

70
90
90
90
0
0
0
0
55
65
65
65
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
45
55
55
0
0
0
0
0

PHASE 3

70.0%
90.0%
90.0%
90.0%

2
2
2
2

0.0%
0.0%
0.0%
0.0%
70.0%
90.0%
90.0%
90.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%
70.0%
85.0%
85.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5

70
90
90
90
0
0
0
0
55
70
70
70
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
45
55
55
0
0
0
0
0

FRIDAY
#

EXERCISE

1
85%

Wk 9

Front Push Jerk

80

87.5%
87.5%

Heavy

87.5%

2
2
2
2

0.0%
0.0%
0.0%
0.0%

2A
100%

100

Floor Bench
Press

70.0%
87.5%
87.5%
87.5%

3
3
3
3

0.0%
0.0%
0.0%
0.0%

2B
85%

Barbell RDL

85

0.0%
0.0%
0.0%
0.0%

3
3
3
3

0.0%
0.0%

3
30%

30

Standing DB
Press

0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%

Dips

70.0%

0%

82.5%

82.5%
0.0%
0.0%

0%

0.0%

0.0%
0.0%

POST WORK

Wk 10

% Rep Wt % Rep Wt
70.0%

C1
C2
C3
C4
C5

POST WORK

DEV

5
5
5

55
70
70
70
0
0
0
0
70
90
90
90
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

70.0%
90.0%
90.0%
90.0%

2
2
2
2

0.0%
0.0%
0.0%
0.0%
70.0%
90.0%
90.0%
90.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

3
3
3
3

0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%
70.0%
85.0%
85.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5

55
70
70
70
0
0
0
0
70
90
90
90
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

BULLDOG FOOTBALL
MONDAY
#

EXERCISE

Hang Clean

100%

100

Wk 11

82.5%

92.5%
0.0%
0.0%
0.0%
0.0%

2A
100%

Back Squat

100

55.0%
65.0%
77.5%

Wk 11
1-5 Reps

87.5%
92.5%
0.0%
0.0%
0.0%

2B
0%

Pull-ups
Overhand Grip

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

3A
60%

60

BB Lunge
Reps per leg

65.0%
75.0%
0.0%
0.0%
0.0%
0.0%

3B

SA DB Row

70.0%

40%

82.5%

40

0.0%
0.0%

Barbell Curls

0.0%

0%

0.0%

0.0%
0.0%

C1
C2
C3
C4
C5

Wk 12

% Rep Wt % Rep Wt
70.0%

87.5%

Wk 11
2-5 Reps

2
2
2
2+

70
85
90
95
0
0
0
0
5 55
4 65
3 80
2 90
1+ 95
0
0
0
3 0
3 0
3 0
0
0
0
5 40
5 45
0
0
0
0
5 30
5 35
0
0
5 0
5 0
0
0

65.0%
65.0%
65.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
65.0%
65.0%
65.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%
65.0%
65.0%
65.0%

5
5
5

0.0%
0.0%
0.0%
70.0%
85.0%

5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5

65
65
65
0
0
0
0
0
65
65
65
0
0
0
0
0
0
0
0
0
0
0
40
40
40
0
0
0
30
35
0
0
0
0
0
0

TUESDAY
#

EXERCISE

1
85%

Wk 11

Front Push Jerk

85

82.5%
87.5%

Heavy

92.5%
0.0%

Wk 11
2-5 Reps

0.0%
0.0%
0.0%

2A
100%

Bench Press

100

55.0%
65.0%
77.5%

Wk 11
1-5 Reps

87.5%
92.5%
0.0%
0.0%
0.0%

2B
0%

Wt. Back
Extensions

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

3A
65%

65

Barbell Overhead
Press

70.0%
85.0%
0.0%
0.0%
0.0%
0.0%

3B

SA/SL DB RDL

70.0%

22%

82.5%

20

0.0%
0.0%

4
85%

85

Close Grip Bench

Press

Wk 12

% Rep Wt % Rep Wt
70.0%

70.0%
82.5%
0.0%
0.0%

C1
C2
C3
C4
C5

POST WORK

JK CL SQ SN BP
100 100 100 100 100

NAME

SEASON

2
2
2
2+

60
70
75
80
0
0
0
0
5 55
4 65
3 80
2 90
1+ 95
0
0
0
5 0
5 0
0
0
0
0
5 45
5 55
0
0
0
0
5 45
5 55
0
0
5 45
5 55
0
0

65.0%
65.0%
65.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
65.0%
65.0%
65.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5

0.0%
0.0%
0.0%
0.0%
70.0%
87.5%

5
5

0.0%
0.0%
0.0%
0.0%
70.0%
85.0%

5
5

0.0%
0.0%
70.0%
85.0%
0.0%
0.0%

5
5

55
55
55
0
0
0
0
0
65
65
65
0
0
0
0
0
0
0
0
0
0
0
45
55
0
0
0
0
45
55
0
0
45
55
0
0

THURSDAY
#

EXERCISE

Hang Snatch

100%

100

80.0%

90.0%

2
2
2
2

0.0%
0.0%
0.0%
0.0%

2A
75%

Front Squat

75

55.0%
65.0%
77.5%
87.5%
92.5%

5
4
3
2
1

0.0%
0.0%
0.0%

2B
0%

Lat Pulldown
Parallel Grip

0.0%
0.0%
0.0%

5
5
5

0.0%
0.0%
0.0%

3A
0%

SL Box Squat
Sit to 15-18" Box/Bench

0.0%
0.0%
0.0%

5
5
5

0.0%

Add Wt.

0.0%
0.0%

3B

Barbell Row

75%

75

70.0%
82.5%

Underhand Grip

5
5

0.0%
0.0%

DB Curls

Wk 12

% Rep Wt % Rep Wt
70.0%

85.0%

0.0%

0%

0.0%

0.0%
0.0%

C1
C2
C3
C4
C5

POST WORK

Wk 11

5
5

70
80
85
90
0
0
0
0
40
50
60
65
70
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
45
55
0
0
0
0
0
0

PHASE 3

65.0%
65.0%
65.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
65.0%
65.0%
65.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5

0.0%
0.0%
0.0%
0.0%
70.0%
85.0%

5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5

65
65
65
0
0
0
0
0
50
50
50
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
45
55
0
0
0
0
0
0

FRIDAY
#

EXERCISE

1
85%

Wk 11

Front Push Jerk

80

82.5%
87.5%

Heavy

90.0%
0.0%
0.0%
0.0%
0.0%

2A
100%

100

Floor Bench
Press
Wk 11
1-5 Reps

55.0%
65.0%
77.5%
87.5%
92.5%
0.0%
0.0%
0.0%

2B
85%

Barbell RDL

85

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

3
30%

30

Standing DB
Press

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

Dips

70.0%

0%

82.5%

82.5%
0.0%
0.0%

0%

0.0%

0.0%
0.0%

POST WORK

Wk 12

% Rep Wt % Rep Wt
70.0%

C1
C2
C3
C4
C5

POST WORK

DEV

2
2
2
2

55
65
70
70
0
0
0
0
5 55
4 65
3 80
2 90
1+ 95
0
0
0
3 0
3 0
3 0
0
0
0
5 0
5 0
0
0
0
0
5 0
5 0
5 0
0
0
0
0
0

65.0%
65.0%
65.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
65.0%
65.0%
65.0%

5
5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5

0.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5

0.0%
0.0%
0.0%
0.0%
70.0%
85.0%
85.0%
0.0%
0.0%
0.0%
0.0%
0.0%

5
5
5

50
50
50
0
0
0
0
0
65
65
65
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0