N E U R OT Y P E 1 B P R O G R A M

ST R E N GT H A N D P OW E R

PH ASE 1 - ACCUMULAT ION

SCHEDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY

Squat pattern Bench press pattern Hip hinge pattern Overhead press pattern Pulling pattern

© 2018 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
"Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 M O N DAY – S Q UAT PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

Static jumps
A VERTICAL JUMPS (reset on 3 5 3 5 3 5 3 5 60-75 sec
every rep)

P OW E R C L E A N F R O M T H E
B 3 5 3 5 3 3 3 3 75-90 sec
H A N G ( A B OV E K N E E S)

C Z E R C H E R S Q UAT ² Ramp1 N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 pp to 5RM 90-120 sec

Fast down /
D1 B U LG A R I A N S P L I T S Q UAT Fast up
3 6-8/leg 3 6-8/leg 3 6-8/leg NONE NONE 75-90 sec

SINGLE LEG DB
D2 3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec
ROMANIAN DEADLIFT

RESISTED SPRINT Moderate

( P R OW L E R S P R I N T, resistance so
E that you can
3 9 seconds 3 12 seconds 3 15 seconds NONE NONE 60-75 sec
STAT I O N A R Y B I K E
OR HILL SPRINT) still go fast

1
Ramp: In a ramp you start with around 60% of your maximum and you gradually work up to the maximum weight you can do for the prescribed reps. Important to note that you only do the number of prescribed reps even for the lighter
sets. The number of sets you take to reach your max depends on the lift and your strength level. Normally we are talking anywhere between 5 and 8 sets.

2
Zercher squat: https://thibarmy.com/i-zercher-everything/
 T U E S DAY – B E N C H P R E S S PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

MEDICINE BALL CHEST

A 3 5 3 5 3 5 3 5 60-75 sec
T H R OW O R P LYO P U S H - U P

C LO S E- G R I P B E N C H Hanging band
B technique
3 5 3 5 3 3 3 3 75-90 sec
PRESS HBT¹

C1 C LO S E- G R I P B E N C H P R E S S Ramp N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 pp to 5RM 30-45 sec

Do a set after
C2 B A N D P U L L-A PA R T every set of C1
N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) 90-120 sec

Fast down /
D1 INCLINE DB BENCH PRESS Fast up
3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec

C H E ST-S U P P O R T E D
D2 3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec
T- B A R R OW

BAND TRICEPS Explosive reps

E / As many reps 3 20 sec 3 25 sec 3 30 sec NONE NONE 60-75 sec
P R E S S D OW N as possible

1
HBT (Hanging Band Technique): You attach a weight (25lbs in most cases) to the bar, hanging from a resistance band. https://www.t-nation.com/training/craziest-training-method
 T H U R S DAY – H I P H I N G E PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

As many reps
A K B SW I N G ( R U S S I A N ) as possible
3 10 sec 3 15 sec 3 15 sec 3 20 sec 60-75 sec

P OW E R C L E A N F R O M T H E
B 3 5 3 5 3 3 3 3 75-90 sec
H A N G ( A B OV E K N E E S)

D E A D L I F T (O R S U M O) 2 "
C F R O M F LO O R ( E I T H E R U S E Ramp
N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 pp to 5RM 90-120 sec
P L AT E S O R P OW E R R AC K)

D1 ROMANIAN DEADLIFT 3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec

D2 LEG PRESS 3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec

RESISTED SPRINT Moderate

( P R OW L E R S P R I N T, resistance so
E that you can
3 9 seconds 3 12 seconds 3 15 seconds NONE NONE 60-75 sec
STAT I O N A R Y B I K E O R
HILL SPRINT) still go fast
 F R I DAY – OV E R H E A D P R E S S PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

MEDICINE BALL
A 3 5 3 5 3 5 3 5 60-75 sec
T H R OW OV E R H E A D

Hanging band
B M I L I TA R Y P R E S S H BT technique
3 5 3 5 3 3 3 3 75-90 sec

C1 M I L I TA R Y P R E S S Ramp N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 pp to 5RM 30-45 sec

Do a set after
C2 B A N D P U L L-A PA R T every set of C1
N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) 90-120 sec

Fast down /
D1 SAV I C K AS D B P R E S S ¹ Fast up
3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec

L AT P U L L D OW N
D2 3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec
(S U P I N AT E D)

BAND TRICEPS Explosive reps

E / As many reps 3 20 sec 3 25 sec 3 30 sec NONE NONE 60-75 sec
P R E S S D OW N as possible

1
Savickas DB press: Shoulder press with dumbbells while being seated on the floor with the legs extended and no back support.
 SAT U R DAY – P U L L I N G PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

A VERTICAL JUMP 3 5 3 5 3 5 3 5 60-75 sec

HIGH PULL
B (S N ATC H O R C L E A N G R I P) 3 5 3 5 3 3 3 3 75-90 sec
FROM THE HANG

C P E N D L AY R OW Ramp N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 pp to 5RM 90-120 sec

D P R E AC H E R C U R L Ramp N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 pp to 5RM 90-120 sec

D1 N E U T R A L G R I P P U L L- U P S ¹ 3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec

D2 DB SHRUGS 3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec

Explosive reps
E BAND BICEPS CURL / As many reps 3 20 sec 3 25 sec 3 30 sec NONE NONE 60-75 sec
as possible

1
Neutral grip pull-ups: Use extra weight attached to your waist if you can. Or use resistance bands to help you up if you are not strong enough to do the reps with no assistance.
 N E U R OT Y P E 1 B P R O G R A M
ST R E N GT H A N D P OW E R

PH ASE 2 - IN T EN SIF ICAT ION

SCHEDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY

Squat pattern Bench press pattern Hip hinge pattern Overhead press pattern Pulling pattern

© 2018 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
"Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 M O N DAY – S Q UAT PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

A DEPTH JUMPS1 3 5 3 5 3 5 3 5 60-75 sec

P OW E R C L E A N F R O M T H E
B 3 5 3 5 3 3 3 3 75-90 sec
H A N G ( B E LOW K N E E S)

C F R O N T S Q UAT Ramp N/A 3 up to 3RM N/A 3 up to 3RM N/A 3 up to 3RM N/A 3 pp to 3RM 90-120 sec

D1 WA L K I N G LU N G E S 3 4-6/leg 3 4-6/leg 3 4-6/leg NONE NONE 75-90 sec

D2 DB ROMANIAN DEADLIFT 3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec

RESISTED SPRINT More resistance

( P R OW L E R S P R I N T, than previous
E phase, barely
3 6 seconds 3 9 seconds 3 12 seconds NONE NONE 60-75 sec
STAT I O N A R Y B I K E
OR HILL SPRINT) able to go fast

1
Depth jumps: You are on a box that is around 50cm high, let yourself drop to the floor and land directly in the optimal jumping position. When you land jump straight up (not on the box) as high as possible.
https://thibarmy.com/jump-series-no3-integrating-depth-jump/
 T U E S DAY – B E N C H P R E S S PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

MEDICINE BALL CHEST

A 3 5 3 5 3 5 3 5 60-75 sec
T H R OW O R P LYO P U S H - U P

Double bounce
B BENCH PRESS technique1
3 3(55%) 3 3 (60%) 3 3 (65%) 3 3 (70%) 75-90 sec

C1 F LO O R P R E S S Ramp N/A 3 up to 3RM N/A 3 up to 3RM N/A 3 up to 3RM N/A 3 pp to 3RM 30-45 sec

Do a set after
C2 B A N D P U L L-A PA R T every set of C1
N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) 90-120 sec

Fast down /
D1 DB BENCH PRESS Fast up
3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec

C H E ST-S U P P O R T E D
D2 3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec
T- B A R R OW

BAND TRICEPS Explosive reps

E / As many reps 3 20 sec 3 25 sec 3 30 sec NONE NONE 60-75 sec
P R E S S D OW N as possible

1
Double bounce technique: The bar is lowered under control for the first half of the range of motion and accelerated downward on the second half to catch a rebound, let the rebound bring the bar halfway up then lower it back down fast,
rebound and lift the bar all the way up. This is ONE rep.
 T H U R S DAY – H I P H I N G E PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

Reset on
A B R OA D J U M P S every rep
3 5 3 5 3 5 3 5 60-75 sec

P OW E R C L E A N F R O M T H E
B 3 5 3 5 3 3 3 3 75-90 sec
H A N G ( B E LOW K N E E S)

D E A D L I F T (O R S U M O)
C F R O M A D E F I C I T, Ramp N/A 3 up to 3RM N/A 3 up to 3RM N/A 3 up to 3RM N/A 3 pp to 3RM 90-120 sec
STA N D I N G O N 1-2 " B LO C K

D1 Z E R C H E R G O O D M O R N I N G1 3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec

H AC K S Q UAT O R
D2 3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec
L U M B E RJAC K S Q UAT

RESISTED SPRINT More resistance

( P R OW L E R S P R I N T, than previous
E phase, barely
3 6 seconds 3 9 seconds 3 12 seconds NONE NONE 60-75 sec
STAT I O N A R Y B I K E
OR HILL SPRINT) able to go fast

1
Zercher goodmorning: https://thibarmy.com/i-zercher-everything/
 F R I DAY – OV E R H E A D P R E S S PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

MEDICINE BALL
A 3 5 3 5 3 5 3 5 60-75 sec
T H R OW OV E R H E A D

Hanging band
B M I L I TA R Y P R E S S H BT technique
3 5 3 5 3 3 3 3 75-90 sec

HIGH INCLINE
C1 BENCH PRESS Ramp N/A 3 up to 3RM N/A 3 up to 3RM N/A 3 up to 3RM N/A 3 pp to 3RM 30-45 sec
(75 D E G R E E S A N G L E )

Do a set after
C2 B A N D P U L L-A PA R T every set of C1
N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) 90-120 sec

SAV I C K AS Fast down /

D1 Fast up
3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec
BARBELL PRESS1

L AT P U L L D OW N P R O N AT E D
D2 3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec
(S H O U L D E R W I DT H G R I P)

BAND TRICEPS Explosive reps

E / As many reps 3 20 sec 3 25 sec 3 30 sec NONE NONE 60-75 sec
P R E S S D OW N as possible

1
Savickas barbell press: While seated on the floor with the legs extended and no back support, do a shoulder press with a barbell.
 SAT U R DAY – P U L L I N G PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

Jump onto a
A B OX J U M P box, step down
3 5 3 5 3 5 3 5 60-75 sec

HIGH PULL
B (S N ATC H O R C L E A N G R I P) 3 5 3 5 3 3 3 3 75-90 sec
FROM THE HANG

C B E N T OV E R B A R B E L L R OW Ramp N/A 3 up to 3RM N/A 3 up to 3RM N/A 3 up to 3RM N/A 3 pp to 3RM 90-120 sec

D BARBELL CURL Ramp N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 up to 5RM N/A 5 pp to 5RM 90-120 sec

S U P I N AT E D C LO S E- G R I P
D1 3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec
P U L L- U P S ¹

D2 KIRK SHRUGS 3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec

Explosive reps
E BAND BICEPS CURL / As many reps 3 20 sec 3 25 sec 3 30 sec NONE NONE 60-75 sec
as possible

1
Supinated close-grip pull-ups: Use extra weight attached to your waist if you can. Or use resistance bands to help you up if you are not strong enough to do the reps with no assistance.
 N E U R OT Y P E 1 B P R O G R A M
ST R E N GT H A N D P OW E R

PH ASE 3 - REALIZAT ION

SCHEDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY

Squat pattern Bench press pattern Hip hinge pattern Overhead press pattern Pulling pattern

© 2018 Ballistic Management Inc. All Rights Reserved

Without limiting rights under the copyright reserved above, no part of this publication may be reproduced, stored, introduced into a retrieval system, distributed or transmitted in any form or by any means, including without limitation
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted
by copyright law. The scanning, uploading, and/or distribution of this document via the internet or via any other means without the permission of the publisher is illegal and is punishable by law. Please purchase only authorized editions
and do not participate in or encourage electronic piracy of copyrightable materials.
"Thibarmy" and Thibarmy logo are trademarks of Ballistic Management Inc. For more information, visite us at www.thibarmy.com or contact us at info@ballisticmanagement.com
 M O N DAY – S Q UAT PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

LOA D E D S Q UAT J U M P
A 3 5 3 5 3 5 3 5 60-75 sec
( B A R, K B O R D B ) 1

P OW E R C L E A N F R O M T H E
B 3 5 3 5 3 3 3 3 75-90 sec
H A N G ( A B OV E K N E E S)

C B AC K S Q UAT Ramp N/A 5 up to 5RM N/A 3 up to 3RM N/A 1 up to 1RM N/A 1 pp to 1RM 90-120 sec

B AC K WA R D WA L K I N G
D1 3 4-6/leg 3 4-6/leg 3 4-6/leg NONE NONE 75-90 sec
LUNGES

D2 J U M P LU N G E S 3 3/leg 3 3/leg 3 3/leg NONE NONE 75-90 sec

RESISTED SPRINT More resis-

( P R OW L E R S P R I N T, tance than
E previous phase, 3 3 seconds 3 6 seconds 3 9 seconds NONE NONE 60-75 sec
STAT I O N A R Y B I K E barely able to
OR HILL SPRINT) go fast

1
Loaded squat jump: Holding a weight that is 20% of your max squat (can be a barbell, a KB or DB held on your chest) go down into a half squat and jump as high as possible.
https://thibarmy.com/jump-series-no4-integrating-loaded-jumps/
 T U E S DAY – B E N C H P R E S S PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

MEDICINE BALL CHEST

A 3 5 3 5 3 5 3 5 60-75 sec
T H R OW O R P LYO P U S H - U P

Reactive
B BENCH PRESS technique1
3 3 (55%) 3 3 (60%) 3 3 (65%) 3 3 (70%) 75-90 sec

C1 BENCH PRESS Ramp N/A 5 up to 5RM N/A 3 up to 3RM N/A 1 up to 1RM N/A 1 pp to 1RM 30-45 sec

Do a set after
C2 B A N D P U L L-A PA R T every set of C1
N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) 90-120 sec

S I N G L E-A R M D B
D1 3 4-6/arm 3 4-6/arm 3 4-6/arm NONE NONE 75-90 sec
BENCH PRESS

S I N G L E-A R M B E N T
D2 3 4-6/arm 3 4-6/arm 3 4-6/arm NONE NONE 75-90 sec
OV E R D B R OW

BAND TRICEPS Explosive reps

E / As many reps 3 20 sec 3 25 sec 3 30 sec NONE NONE 60-75 sec
P R E S S D OW N as possible

1
Reactive technique: Do the eccentric as fast as possible but abruptly stop 1" before the low position and immediately lift back up as explosively as you can.
 T H U R S DAY – H I P H I N G E PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS
Connect the
jumps: jump
A B R OA D J U M P S S E R I E S again as soon as
3 5 3 5 3 5 3 5 60-75 sec
you land

P OW E R C L E A N F R O M T H E
B 3 5 3 5 3 3 3 3 75-90 sec
H A N G ( A B OV E K N E E S)

C D E A D L I F T (O R S U M O) Ramp N/A 5 up to 5RM N/A 3 up to 3RM N/A 1 up to 1RM N/A 1 pp to 1RM 90-120 sec

G LU T E- H A M R A I S E O R
D1 3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec
B AC K E X T E N S I O N

Jump onto box,

D2 B OX J U M P step down
3 5 3 5 3 5 NONE NONE 75-90 sec

RESISTED SPRINT More resistance

( P R OW L E R S P R I N T, than previous
E phase, barely
3 3 seconds 3 6 seconds 3 9 seconds NONE NONE 60-75 sec
STAT I O N A R Y B I K E O R
HILL SPRINT) able to go fast
 F R I DAY – OV E R H E A D P R E S S PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

MEDICINE BALL
A 3 5 3 5 3 5 3 5 60-75 sec
T H R OW OV E R H E A D

Hanging band
B M I L I TA R Y P R E S S H BT technique
3 5 3 5 3 3 3 3 75-90 sec

C1 PUSH PRESS Ramp N/A 5 up to 5RM N/A 3 up to 3RM N/A 1 up to 1RM N/A 1 pp to 1RM 30-45 sec

Do a set after
C2 B A N D P U L L-A PA R T every set of C1
N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) N/A 10-12 (fast) 90-120 sec

I N C L I N E C LO S E- G R I P Fast down /
D1 Fast up
3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec
BENCH PRESS

L AT P U L L D OW N P R O N AT E D
D2 3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec
(W I D E G R I P)

BAND TRICEPS Explosive reps

E / As many reps 3 20 sec 3 25 sec 3 30 sec NONE NONE 60-75 sec
P R E S S D OW N as possible
 SAT U R DAY – P U L L I N G PAT T E R N

WEEK 1 WEEK 2 WEEK 3 WEEK 4

M E T H O D/
EXERCISE R E ST
TEMPO WO R K WO R K WO R K WO R K
REPS REPS REPS REPS
SETS SETS S E TS S E TS

Jump onto a
A B OX J U M P W I T H W E I G H T 1 box, step down
3 5 3 5 3 5 3 5 60-75 sec

HIGH PULL
B (S N ATC H O R C L E A N G R I P) 3 5 3 5 3 3 3 3 75-90 sec
FROM THE HANG

P OW E R C L E A N F R O M H A N G
C Ramp N/A 5 up to 5RM N/A 3 up to 3RM N/A 1 up to 1RM N/A 1 pp to 1RM 90-120 sec
( A B OV E K N E E S)

S E AT E D R OW
D 3 4-6 3 4-6 3 4-6 3 4-6 90-120 sec
S U P I N AT E D G R I P

S U P I N AT E D S H O U L-
D1 3 4-6 3 4-6 3 4-6 NONE NONE 75-90 sec
D E R-W I DT H P U L L- U P S 2

D2 P OW E R S H R U G S 3 3 6-8 3 6-8 3 6-8 NONE NONE 75-90 sec

Explosive reps
E BAND BICEPS CURL / As many reps 3 20 sec 3 25 sec 3 30 sec NONE NONE 60-75 sec
as possible

1
Box jump with weight: Holding a KB or DB on your chest (around 10% of your max squat) jump onto a 20-24" box.
2
Supinated should-width pull-ups: Use extra weight attached to your waist if you can. Or use resistance bands to help you up if you are not strong enough to do the reps with no assistance.
3
Power shrugs: https://thibarmy.com/special-exercises-series-no-2-power-shrugs-hang/