Belt Squat March with PVC in back Squat Position	120@90/90@60/60	180lb
Maximul Effort Front Squat	4/4/3/(10)3	9RPE
Dynamic Back Squat	5/5/5×5@90	7RPE
Abb Wheel Hamstring Curl	3xAMRAP@30
Barbell Loaded Back extensions	3×10@60

All rest time (@) is done is seconds. During the belt squat, Marching for 120 seconds, rest for 90 seconds, March for 90 seconds, 60 second Rest, 60 Second March.

Rep Scheme is done is in Ramp up sets. For Example, during the Max Effort Front Squat, you would do a warm up set of 4 reps, followed by another warm up set of 4, and a final set of 3 warming up. Finally 10 sets of 3 reps at a weight of 9RPE Approximately 95% of 1RM

And a 5 by 5 of 7RPE for explosive Back squats

Track Sprints	200meters x 8 @ 120
Handstand Walks	15ft x 8 @ 120
Bleacher Suicides	Up & Down x 4times x 4 sets @ 90
Lung Pistol Complex	10ft Walking Lunges x 5 per leg Pistol 50ft

2oo Meter Sprint taking 2 minute breaks between for 8 sprints

15 ft handstand walks, (Im terrible at them so they will be broken.) 2 minute breaks 8 rounds

Running up and down 10 step bleachers 4 times 1:30 minute break 4 rounds.

10 ft of walking lunges immediate alternating 10 pistol squats for 50ft or 5 rounds.

Belt Squat Marching	120@90/90@60/60
90ft Yoke Sprints	6 x 180ft @ 180	7RPE
Dynamic Zercher Squat	5/5/8×4@75	8RPE
Safety Bar Walking Lunges	5 x 12 @90	7RPE
Log Press	5/5/8×3@60	7/8RPE
Log Front Box Squats	5×6@90	5RPE

180ft Yoke Sprints, going as fast as possible 4 separate carries of 45ft with minimal rest between carries. 6 rounds of 180ft carries.

Dynamic Zercher Squats for a difficult weight but explosive eccentric motion 5 reps for a ramping set, another rep of 5 ramping to a working weight. 8 rounds of 4 reps at working weight.

5 round of 12 reps, using a safety bar for walking lunges.

Log Press 2 sets of 5 reps ramping up to a working weight, working sets 8 rounds for 3 reps 60 second break between rounds.

Log Front box squats, lighter weight as to make the squats as clean and explosive as possible.

Wearing weighted vest (24 lbs)	For Time
Sissy Squat / Walking Lunges	12 / 20(per side) x 5 Rounds
@300 (rest)
Rowing / Conventional Deadlift (250)	300/12-200/10-100/8
@300 (rest)
Skipping	40/20 Tabata

Some Cardio to keep the week going, weight vest is prescribed but totally optional. This will be difficult with or without one.

Step 1 is burning out the legs for 5 rounds of a giant set of Sissy Squats and Walking Lunges

Step 2 after a 5 minute or 300 second break, is exhausting the back and Hinge motion of the body with a Row and Deadlift Chipper. Starting at 300 meters of rowing and 12 Deadlifts @ 250lb then 200 meter row, 10 deadlifts and finally 100 meter row and 8 deadlifts.

Step 3 after a final 300 second or 5 minute break is weight vest Skipping Tabata of an extended 40 second work period and 20 second rest period for 8 rounds.

Safety Bar Box Squats	5/8X3@30	8RPE
Barbell Rack Pull with Bands	4/8X3@30	9RPE
Elevated Dumbbell Split Squat (front foot elevated)	2/3×10@75	7RPE
Weighted Box Jumps 30″	5×5@45
Abb Crunch	3x AMRAP@60sec rest

Box Squat aprox 3 quarters the height of the knee/ the low rep range is so all 3 reps are as explosive as possible from the box position.

using heavy resistance bands band the bar to the rack position which is at prox mid to high shin explosive pulls, 3CT at the top.

Front foot elevated split squat using dumb bells to add weight.

Weighted vest box jumps, 5 jumps take a 45 second rest for 5 rounds.

3 rounds of maximum crunches with 1 minute rest.

Loaded Seated Box Jump	2/10X3@60
Airdyne Bike	3-Kilometers
Uneven bar Incline Treadmill Walk	500m x 6 @60	2/3RPE
Plank	30/15*5

Box Jumps, Start seated and from the seated position explode upward into a full box jump

Unbroken 3 K on the Airdyne Bike

Load a barbell unevenly 5lb on 1 side for instance and walk on the treadmill at an incline 500 meters which to the other side and do another 500 meters. This is totally optional i am attempting to strengthen my Snatch and overhead power without building massive imbalances in my shoulders.

30 second plank 15 second rest period. 5 rounds

.

		Enter weight used / Box Height
Loaded Seated Box Jump	2/10X3@60
Airdyne Bike	3-Kilometers
Uneven bar Incline Treadmill Walk	500m x 6 @60	2RPE
Plank	30@15*5

Loaded Seated Box Jumps, Sit on a bench holding Dumbbells in hand plant your feet and explosively begin a vertical jump land standing upright. Sit down and repeat.

Airdyne Bike 3 K, AFAP (As Fast As Possible)

With a loaded bar or dead knotted band, load a light weight on one side put to full extension overhead and start an incline power walk. This good for building endurance and strength in the Glutes and Delts, especially if you have an imbalance in one shoulder that needs correcting.

Elbow Stationary plank.

FOLLOWED BY AN AFTERNOON OF Bench Press

Light Day
Bench	Sets	Reps
50%	1	8
60%	1	8
70%	5	3
65%	1	AMRAP
INCL DB
65%	1	12
70%	1	10
80%	1	8
85%	1	6
50%	2	Amrap

This is a very simple day, Max Testing my Bench is this Wednesday so its just keeping blood Flowing. AMRAP (As Many Reps As Possible)

Ramp/Ramp/Work Set x Reps @ Rest time	Hopefully 6am	Enter weight used
90ft Yoke Carry	2/2/2/2/1+	8.5RPE
Belt Squat Plate Stack	5×15@90
Dynamic Zercher Squat	6/5/8×4@75	8RPE
Log Press	5/5/8×3@60	7RPE
Log Front Box Squats	4×8@90	7RPE

Ramp up Sets for 2 The 1+ Yoke Carry, use Aprox 80/85% of Maximum Yoke Carry for as many rounds of 90ft as possible maximum 8 rounds.

Belt Squat Plate Stack, Load the Belt Squat place a 35lb plate or Slam ball on the ground pick up the plate or ball and raise it to your shoulders place it back down. 5 sets of 15 reps. 90 second rest.

Dynamic Zercher is a slow descent followed by a very explosive 4 reps 8 sets top weight is 8RPE aprox 85% of Max Effort.

Log Press is Tap and Go from the Ground.

Log Front Box Squats using the same weight as the Log Press.

Followed by an Afternoon workout,

10 x RDL + 12 Calorie Ski ERG @ 60 second rest 3 Rounds

10 reps 4 sets of Bent over Rear Delt Flies

Banded Barbell Rack Rows 10 reps for 5 sets.

Ramp/Ramp/Work Set x Reps @ Rest time	Hopefully 6am	Enter weight
Max effort Lower
Belt Squat March with PVC in back Squat	120@90/90@60/60
Max Effort Front Squat	5/4/3/12×2	10RPE
Dynamic Back Squat	4/4×6@90	7RPE
Abb Wheel Hamstring Curl	3xAMRAP@60
Loaded Back Extensions (GHD)	3×10@60

All rest time (@) is done is seconds. During the belt squat, Marching for 120 seconds, rest for 90 seconds, March for 90 seconds, 60 second Rest, 60 Second March.

Rep Scheme is done is in Ramp up sets. For Example, during the Max Effort Front Squat, you would do a warm up set of 5 reps, followed by another warm up set of 4, and a final set of 3 warming up. Finally 12 sets of 2 reps at a weight of 10RPE Approximately 95% of 1RM

A Scale for anyone without a Belt Squat is Banded Safety Bar Marching.