12 WEEK DUP PROGRAM

1st Week 2nd Week 3th Week

Monday/Push Monday/Push Monday/Push
Comp B. @ Comp B. @ Comp B. @
2x5 5 to 6 2x5 6 to 7 2x5 7 to 8
3x5 72% 3x5 74% 3x5 76%
1 AMRAP 72% 1 AMRAP 74% 1 AMRAP 76%

Thursday/Push Thursday/Push Thursday/Push

T-Shirt B. @ T-Shirt B. @ T-Shirt B. @
1x6 6 1x6 7 1x6 8
4x6 68% 4x6 70% 4x6 72%

Saturday/Pull Saturday/Pull Saturday/Pull

Comp B. @ Comp B. @ Comp B. @
4x8 64% 4x8 66% 4x8 68%

5th Week 6th Week 7th Week

Monday/Push Monday/Push Monday/Push
Comp B. @ Comp B. @ Comp B. @
2x3 5 to 6 2x3 6 to 7 2x3 7 to 8
4x4 74% 4x4 76% 4x4 78%

Thursday/Push Thursday/Push Thursday/Push

T-Shirt B. @ T-Shirt B. @ T-Shirt B. @
2x5 5 to 6 2x5 6 to 7 2x5 7 to 8
4x5 70% 4x5 72% 4x5 74%

Saturday/Pull Saturday/Pull Saturday/Pull

Comp B. @ Comp B. @ Comp B. @
4x7 66% 4x7 68% 4x7 70%

9th Week 10th Week 11th Week

Monday/Push Monday/Push Monday/Push
Comp B. @ Comp B. @ Comp B. @
2x1 5 to 6 2x1 6 to 7 2x1 7 to 8
3x3 76% 3x3 78% 3x3 80%
 Thursday/Push Thursday/Push Thursday/Push
Comp B. @ T-Shirt B. @ T-Shirt B. @
2x4 5 to 6 1x6 6 to 7 1x6 7 to 8
4x6 72% 4x6 74% 4x6 76%

Saturday/Pull Saturday/Pull Saturday/Pull

Comp B. @ Comp B. @ Comp B. @
4x6 68% 4x6 70% 4x6 72%
 4th Week
Monday/Push
Comp B. @
2x5 8 to 9
3x5 78%
1 AMRAP 78%

Thursday/Push
T-Shirt B. @
1x6 9
4x6 74%

Saturday/Pull
Comp B. @
4x8 70%

8th Week
Monday/Push
Comp B. @
2x3 8 to 9
4x4 80%

Thursday/Push
T-Shirt B. @
2x5 8 to 9
4x5 76%

Saturday/Pull
Comp B. @
4x7 72%

12th Week
Monday/Push
Comp B. @
2x1 8 to 9
3x3 82%
 Thursday/Push
T-Shirt B. @
1x6 8 to 9
4x6 78%

Saturday/Pull
Comp B. @
4x6 74%