Semana

Da 1
Max. Eff. Low.: A-No belt High Bar
Squat 3RM B-80% 3X5 C-Paused
Breathing Squat 3 X Diez Respiraciones
(60kg) + Glute Bridges 10X3 (60kg)
+Deadlift technique practice 5 X 3 (60
kg) +Standing Abs
Max. Eff. Low.: A-High Bar Squat 75%
de 1 RM 3X6 B-Paused Breathing Squat
3 X Diez Respiraciones (70kg) + Glute
Bridges 10X3 (70kg) +Deadlift
technique practice 5 X 3 (60 kg)
+Standing Abs
Max. Eff. Low.: A-High Bar Squat 80%
de 1RM 3X6 B-Paused Breathing Squat
3 X Diez Respiraciones (80kg) + Glute
Bridges 10X3 (80kg) +Deadlift
technique practice 5 X 3 (60 kg)
+Standing Abs

Da 2
Max. Eff. Upp.: A-OHP (Standing Strict
Overhead Press) 3RM B-80% 3X5 CCompetition Grip Bench technique 5 X 3
(40kg) +Seated Overhead Dumbell Press 10
X 3 (light weight) +Dips 8-10 X 4 +Chinups 58X4
Max. Eff. Upp.: A-Floor Press (Competition
Grip) 3RM B-80% 3X5 C-OHP 60% de 1RM 6
X 4 +Seated Overhead Dumbell Press 10 X 3
+Dips 8-10 X 4 +Chinups 5-8 X 4
Max. Eff. Upp.: A-Behind the Neck
Overhead Press 5RM B-That same weight
3X5 C-Competition Grip Bench technique 5
X 3 (60kg) +Seated Overhead Dumbell Press
10 X 3 +Dips 8-10 X 4 +Chinups 5-8 X 4

Max. Eff. Low.: A- Front Squat 2RM B80% 3X5 C-Paused Breathing Squat 3 X
Diez Respiraciones (90kg) + DB Stiffleg
Deadlift 10X3 (moderate weight) +
Sumo Deadlift technique practice 5 X 3
(60 kg) +Standing Abs

Max. Eff. Upp.: A- Competition Grip Bench

(Unrack, descend, pause and press) 2RM B80% 3X5 C-OHP 60% de 1RM 5 X 3 +Lateral
Raises 10 X 3 (light weight) +Dips 8-10 X 4
+Pullups 5-8 X 4

Max. Eff. Low.: A- Front Squat 75% de

1RM 3X6 B- Breathing Squat 3 X Diez
Respiraciones (95kg) + DB Stffleg DL
10X3 + Sumo Deadlift technique
practice 5 X 3 (60 kg) +Standing Abs

Max. Eff. Upp.: A- Spoto Press Bench Press

(Unrack, descend, pause before touching
your chest and explosive press) 2RM B-80%
3X5 C-OHP 65% de 1RM 5 X 3 +Lateral
Raises 10 X 3 +Dips 8-10 X 4 +Pullups 5-8 X
4

Max. Eff. Low.: A-Front Squat 80% de

1RM 3X6 B-Paused Breathing Squat 3 X
Diez Respiraciones (100kg) +DB Stiffleg
DL 10X3 +Sumo Deadlift technique
practice 5 X 3 (60 kg) +Standing Abs

Max. Eff. Upp.: A- Seated Barbell Oerhead

Press 2RM B-80% 3X5 C-Close Grip Bench
10 X 3 (light weight) +Lateral Raises 10 X 3
+Dips 8-10 X 4 +Pullups 5-8 X 4

Da 3
Dyn. Eff. Low.: A-Box Jumps 2 X 10-12 BDeadlift technique practice 2 X 10-12
(60kg) C-Paused Breathing Squat 3 X Diez
respiraciones (60kg) +Glute Bridges 10X3
(60kg) +Leg press 10X3 (medium weight)
+Standing Abs

Da 4
Dyn. Eff. Upp.: A-Paused Competition Grip Bench at
the bottom (slow descend, 3 missisipis pauseexplosive press) 2 X 10-12 (50 kg) B-OHP 75% de
1RM 2 X 10-12 +Pullups 5-8 X 4 +Dips 10 X 3 +Cable
rows 10X3 (moderate weight) and Facepulls 10X3
(light weight)

Dyn. Eff. Low.: A-Box Jumps 2 X 10-12 BDeadlift technique practice 2 X 10-12
(60kg) C-Paused Breathing Squat 3 X Diez
respiraciones (70kg) +Glute Bridges 10X3
(70kg) +Leg press 10X3 +Standing Abs

Dyn. Eff. Upp.: A-Paused Competition Grip Bench at

the bottom (slow descend, 3 missisipis pauseexplosive press) 2 X 10-12 (60 kg) B-OHP 80% de
1RM 2 X 10-12 +Pullups 5-8 X 4 +Dips 10 X 3 +Cable
rows 10X3 and Facepulls 10X3

Dyn. Eff. Low.: A-Box Jumps 2 X 10-12 BDeadlift technique practice 2 X 10-12
(60kg) C-Paused Breathing Squat 3 X Diez
respiraciones (80kg) +Glute Bridges 10X3
(80kg) +Leg press 10X3 +Standing Abs

Dyn. Eff. Upp.: A-Paused Competition Grip Bench at

the bottom (slow descend, 3 missisipis pauseexplosive press) 2 X 10-12 (65 kg) B-OHP 85% de
1RM 2 X 10-12 +Pullups 5-8 X 4 +Dips 10 X 3 +Cable
rows 10X3 and Facepulls 10X3

Dyn. Eff. Low.: A-Box Squats 75% de 1RM

2 X 10-12 B-Conventional Deadlift
technique practice 2 X 10-12 (80kg) CPaused Breathing Squat 3 X Diez
respiraciones (90kg) +DB Stiffleg DL 10X3
+Leg extensions 10X3 (medium weight)
+Standing Abs

Dyn. Eff. Upp.: A-Slow Descend Competition Grip

Bench 70% de 1RM 2 X 10-12 B-OHP 75% de 1RM 2
X 10-12 +Chinups 5-8 X 4 +Dips 10 X 4 +Barbell rows
10X3 (moderate weight) and Facepulls 10X3 (light
weight)

Dyn. Eff. Low.: A-Box Squats 80% de 1RM

2 X 10-12 B-Conventional Deadlift
technique practice 2 X 10-12 (80kg) CPaused Breathing Squat 3 X Diez
respiraciones (95kg) +DB Stiffleg DL 10X3
+Leg extensions 10X3 +Standing Abs

Dyn. Eff. Upp.: A-Slow Descend Competition Grip

Bench 75% de 1RM 2 X 10-12 B-OHP 80% de 1RM 2
X 10-12 +Chinups 5-8 X 4 +Dips 10 X 4 +Barbell rows
10X3 and Facepulls 10X3

Dyn. Eff. Low.: A-Box Squats 85% de 1RM

2 X 10-12 B-Conventional Deadlift
technique practice 2 X 10-12 (80kg) CPaused Breathing Squat 3 X Diez
respiraciones (100kg) +DB Stiffleg DL 10X3
+Leg extensions 10X3 +Standing Abs

Dyn. Eff. Upp.: A-Slow Descend Competition Grip

Bench 75% de 1RM 2 X 10-12 B-OHP 85% de 1RM 2
X 10-12 +Chinups 5-8 X 4 +Dips 10 X 4 +Barbell rows
10X3 and Facepulls 10X3

Da 5

Da 6

Rugby Practice

Optional active
recovery day

Rugby Practice

Optional active
recovery day

Rugby Practice

Optional active
recovery day

Rugby Training

Optional active
recovery day

Rugby Training

Optional active
recovery day

Rugby Training

Optional active
recovery day