Name

MAX

Day 1

Bench

Clean

Incline

Vert

Reps

Warm-UP
50%
65%
80%
Bench
90%
90%
90%
90%
50%
DB Incline
65%
80%
Pair w/ Inverted Row 90%
90%
during Warm Up
Sets
90%
90%
Inverted Row
Pull-Ups
Farmers Walk
Barbell Military

Day 2

RDL w/DB
Power Shrug
High Pull

125%
80%
50%
60%
70%
82%
Clean
82%
82%
82%
82%
50%
Squat
60%
70%
82%
82%
Pair work sets with
82%
Box Jumps x3
82%
82%
Walking Lunge
Back Extension

Day 3

Warm-Up
Push Press

50%
60%
70%
82%
Pair work sets with a 82%
3 rep drop set @
82%
60%
82%
82%
DB Row
Chin Ups
Bench

Day 4

5
3
1
4
4
4
4
5
3
1
4
4
4
4
3x10
3x3
3x3Lap
3x6

Reps
5
5
5
5
3
1
5
5
5
5
5
5
3
1
5
5
5
5
5
3x6E
3x10

50%
65%
80%
90%
90%
Skater Hops x3E
during warm-up sets 90%
90%
50%
Dead Lift(Straight
Bar)
65%
Pair w/Plate Holds 80%
during Warm Up
90%
Sets
90%

Pro Agility

Week 1
Week 2
Wt
Reps Tempo
%
Reps
Wt Reps Tempo
%
Band External Rotation x10, YTI x10, Ball Circles x10
0
50%
5
0
50%
0
65%
3
0
65%
0
80%
1
0
80%
0:0:0:0 92%
0:0:0:0 88%
0
3
0
0
92%
3
0
95%
0
92%
3
0
95%
0
92%
3
0
95%
0
50%
5
0
50%
0
65%
3
0
65%
0
80%
1
0
80%
0
3
0
0:0:0:0 92%
0:0:0:0 88%
0
92%
3
0
95%
0
0

Week 1
Wt
Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

92%
92%

3
3
3x10
3x3
3x3Lap
3x6

Reps
5
5
5
5
3
1
5
5
5
5
5
5
3
1
5
5
5
5
5
3x6E
3x10

125%
85%
50%
60%
70%
BE
82%
EXPLOS
IVE!!!!! 82%
82%
82%
82%
5:0:0:0 50%
60%
70%
82%
82%
82%
82%
82%

0
0

Week 2
Wt Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Reps

Week 3
Wt
Reps Tempo

5
3
1
2
2
2
2
5
3
1
2
2

0
0
0
0
0
0
0
0
0
0
0
0

95%
95%

2
2
3x8
3x3
3x3Lap
3x6

0
0

Reps
5
5
5
5
3
1
5
5
5
5
5
5
3
1
5
5
5
5
5
3x6E
3x8

125%
90%
50%
60%
70%
BE
85%
EXPLOS
IVE!!!!! 85%
85%
85%
85%
5:0:0:0 50%
60%
70%
85%
85%
85%
85%
85%

0:0:0:0

0:0:0:0

Core
Reverse Crunch
Band Hold & Press
Bird Dog
Stir the Pot
Half Dead Bug-2 sec Hold

Week 3
Wt
Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

BE
EXPLOS
IVE!!!!!

0:4:0:0

Week 1
Week 2
Week 3
Wt
Reps Tempo
%
Reps
Wt Reps Tempo
%
Reps
Wt
Reps Tempo
Cuban Press x10, Band Pull Aparts x10, T-Spine Rotations x10
5
5
5
3
3
3
1
1
1
BE
BE
BE
5
5
5
EXPLOS
EXPLOS
EXPLOS
5
5
5
IVE!!!!!
IVE!!!!!
IVE!!!!!
5
5
5
5
5
5
5
5
5
5:0:0:0 50%
5:0:0:0 50%
0:4:0:0
5
0
5
0
5
0
3
0
60%
3
0
60%
3
0
1
0
70%
1
0
70%
1
0
5
0
82%
5
0
85%
5
0
5
0
82%
5
0
85%
5
0
5
0
82%
5
0
85%
5
0
5
0
82%
5
0
85%
5
0
5
0
82%
5
0
85%
5
0
3x6E
3x6E
3x6E
3x10
3x10
3x10

Field
Work

Reps

Reps

Warm-Up
Clean

Squat
40

5
3
1
4
4
4
4
5
3
1
4
4

Week 1
Week 2
Week 3
Wt
Reps Tempo
%
Reps
Wt Reps Tempo
%
Reps
Wt
Reps Tempo
Mini Bands-10, Front Squat-10, Overhead Squat-10, Pistol Squat-5E
0
50%
5
0
50%
5
0
0
65%
3
0
65%
3
0
0
80%
1
0
80%
1
0
0:0:0:0 92%
0:0:0:0 88%
0:0:0:0
0
3
0
2
0
0
92%
3
0
95%
2
0
0
92%
3
0
95%
2
0
0
92%
3
0
95%
2
0
0
50%
5
0
50%
5
0
0
65%
3
0
65%
3
0
0:0:0:0 80%
0:0:0:0 80%
0:0:0:0
0
1
0
1
0
0
92%
3
0
88%
2
0
0
92%
3
0
95%
2
0

Field
Work

15
10E
10E
15E
10E

90%
90%
Plate Holds
Step-Ups
Stab Ball Leg Curls
Calf Raise

4
4
30sec
3x6E
3x8
3x8

0
0

92%
92%

3
3
30sec
3x6E
3x8
3x8

0
0

95%
95%

2
2
30 sec
3x6E
3x8
3x8

Core
Landmine Rotation
Superman Hold
Band Chop-Knee
Toe Touch
Spot

0
0

10E
30sec
10E
20

Name

MAX

Day 1

Bench

Clean

Incline

Reps

50%
65%
80%
88%
95%
95%
95%
50%
65%
80%
88%
95%

5
3
1
2
2
2
2
5
3
1
2
2

95%
95%

2
2
3x8
3x5
3xF
3x6

Reps
5
5
5
5
3
1
5
5
5
5
5
5
3
1
5
5
5
5
5
3x6E
3x5E

Warm-UP

Bench

Incline

Pair w/DB Row

during Warm Up
Sets
DB Row
Chin-Ups
Dead Hang
Lateral Delt Raise

Day 2
RDL w/BB
Power Shrug
High Pull

125%
80%
50%
60%
Clean
70%
85%
85%
DB Squat Jumps x3 85%
during warm-up sets 85%
85%
50%
Squat
60%
70%
85%
Pair work sets with
85%
Drop Set 60% x3
85%
(Explosive)
85%
85%
Backward Lunge
DB Swing

Day 3

Warm-Up
Power Press

Broad Jump x3 with

warm-up sets

Bench

Pair work sets with

Laying MB Chest
Pass x5

50%
60%
70%
85%
85%
85%
85%
85%

BB Row
Pull Ups

Squat

Vert

40

Pro Agility

Week 4
Week 5
Wt
Reps Tempo
%
Reps
Wt Reps Tempo
%
Band External Rotation x10, YTI x10, Ball Circles x10
0
50%
5
0
50%
0
65%
3
0
65%
0
80%
1
0
80%
0:0:0:0 88%
0:0:0:0 88%
0
2
0
0
92%
2
0
92%
0
97%
2
0
97%
0
97%
2
0
97%
0
50%
5
0
50%
0
65%
3
0
65%
0
80%
1
0
80%
0
2
0
0:0:0:0 88%
0:0:0:0 88%
0
92%
2
0
92%
0
0

Week 4
Wt
Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

97%
97%

2
2
3x6
3x5
3xF
3x6

Reps
5
5
5
5
3
1
5
5
5
5
5
5
3
1
5
5
5
5
5
3x6E
3x5E

125%
85%
50%
60%
70%
BE
80%
EXPLOS
IVE!!!!! 87%
87%
87%
87%
0:4:0:0 50%
60%
70%
80%
87%
87%
87%
87%

0
0

Week 5
Wt Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Reps

Week 6
Wt
Reps Tempo

5
3
1
2
2
2
2
5
3
1
2
2

0
0
0
0
0
0
0
0
0
0
0
0

97%
97%

2
2
3x6
3x5
3xF
3x6

0
0

Reps
5
5
5
5
3
1
5
5
5
5
5
5
3
1
5
5
5
5
5
3x6E
3x5E

125%
90%
50%
60%
70%
BE
80%
EXPLOS
IVE!!!!! 87%
87%
87%
87%
0:0:0:0 50%
60%
70%
80%
87%
87%
87%
87%

0:0:0:0

0:0:0:0

Core
Overhead Sit-U
Alt Superman
Plank
Russian Twist
DB Side Bend(Heavy)

Week 6
Wt
Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

BE
EXPLOS
IVE!!!!!

0:0:0:0

Week 4
Week 5
Week 6
Wt
Reps Tempo
%
Reps
Wt Reps Tempo
%
Reps
Wt
Reps Tempo
Cuban Press x10, Band Pull Aparts x10, T-Spine Rotations x10
5
5
5
3
3
3
1
1
1
BE
BE
BE
5
5
5
EXPLOS
EXPLOS
EXPLOS
5
5
5
IVE!!!!!
IVE!!!!!
IVE!!!!!
5
5
5
5
5
5
5
5
5
0:4:0:0 50%
0:0:0:0 50%
0:0:0:0
5
0
5
0
5
0
3
0
60%
3
0
60%
3
0
1
0
70%
1
0
70%
1
0
5
0
80%
5
0
80%
5
0
5
0
87%
5
0
87%
5
0
5
0
87%
5
0
87%
5
0
5
0
87%
5
0
87%
5
0
5
0
87%
5
0
87%
5
0
3x6
3x6
3x6
3x8
3x8
3x8

Field
Work

Reps

Day 4

Reps

Warm-Up
Clean

50%

Week 4
Week 5
Week 6
Wt
Reps Tempo
%
Reps
Wt Reps Tempo
%
Reps
Wt
Reps Tempo
Mini Bands-10, Front Squat-10, Overhead Squat-10, Pistol Squat-5E
0:0:0:0
0:0:0:0
0:0:0:0
0
50%
5
0
50%
5
0

Field
Work

15
10E
1 min
25E
10E

Dead Lift(Straight
Bar)
Pair w/Wrist Rolls
during Warm Up
Sets

65%
80%
88%
95%
95%
95%
50%
65%
80%
88%
95%
95%
95%

Wrist Rolls
Split Front Squat
MR Leg Curls
DB SL Calf Raise

3
1
2
2
2
2
5
3
1
2
2
2
2
3x1
3x6E
3x4
3x8E

0
0
0
0
0
0
0
0
0
0
0
0
0

0:0:0:0

65%
80%
88%
92%
97%
97%
50%
65%
80%
88%
92%
97%
97%

3
1
2
2
2
2
5
3
1
2
2
2
2
3x1
3x6E
3x4
3x8E

0
0
0
0
0
0
0
0
0
0
0
0
0

0:0:0:0

65%
80%
88%
92%
97%
97%
50%
65%
80%
88%
92%
97%
97%

3
1
2
2
2
2
5
3
1
2
2
2
2
3x1
3x6E
3x4
3x8E

0
0
0
0
0
0
0
0
0
0
0
0
0

0:0:0:0
Core
TRX Knee Tuck
Spot
MB Partner Touch
Flutter Kick
2 Sec Bicycle

15
25
25E
10E

Name

MAX

Day 1

Bench

Clean

Incline

Vert

Week 7
Reps
Wt
Reps Tempo

Squat
40

Warm-UP

Bench

DB Incline

Pair w/TRX Row

during Warm Up
Sets

50%
65%
80%
75%
75%
75%
75%
75%
50%
65%
80%
75%
75%
75%
75%
75%

5
3
1
3
3
3
3
3
5
3
1
3
3
3
3
3
3x10
3x6
3x3Lap
3x6

%
125%
80%
50%
60%
70%
75%
75%
75%
75%
75%
50%
60%
70%
65%
65%
65%
65%
65%

Reps
5
5
5
5
3
1
5
5
5
5
5
5
3
1
3
3
3
3
3
3x6E
3x8

Reps

50%
60%
70%
65%
65%
65%
65%
65%

5
3
1
3
3
3
3
3
5
3
1
3
3
3
3
3

TRX Row
Pull-Ups
Suitcase Carry
Rear Delt

Day 2
RDL w/BB
Power Shrug
High Pull
Clean

Pair Warm-Up Sets

with Box Jumps x3

Squat

Pistol Squat
Back Extension

Day 3

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0:0:0:0

0:0:0:0

Week 7
Wt
Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

50%
65%
80%
55%
55%
55%
55%
55%
50%
65%
80%
55%
55%
55%
55%
55%

125%
85%
50%
60%
70%
BE
75%
EXPLOS
IVE!!!!! 75%
75%
75%
75%
50%
60%
70%
35%
3OCD+1
35%
35%
35%
35%

Week 7
Wt
Reps Tempo

Warm-Up
Push Press

Broad Jump x3 with

warm-up sets

Bench

3OCD+1

0
0
0
0
0
0
0
0

3OCD+1

50%
60%
70%
35%
35%
35%
35%
35%

Pro Agility

Week 8
Week 9
Reps
Wt Reps Tempo
%
Reps
Wt
Reps Tempo
Band External Rotation x10, YTI x10, Ball Circles x10
5
0
50%
5
0
3
0
65%
3
0
1
0
80%
1
0
8 Sec
0
55% 8 Sec
0
0:0:0:0
0:0:0:0
8 Sec
0
55% 8 Sec
0
8 Sec
0
55% 8 Sec
0
8 Sec
0
55% 8 Sec
0
8 Sec
0
55% 8 Sec
0
5
0
50%
5
0
3
0
65%
3
0
1
0
80%
1
0
8 Sec
0
55% 8 Sec
0
0:0:0:0
0:0:0:0
8 Sec
0
55% 8 Sec
0
8 Sec
0
55% 8 Sec
0
8 Sec
0
55% 8 Sec
0
8 Sec
0
55% 8 Sec
0
3x10
3x10
3x6
3x6
3x3Lap
3x3Lap
3x6
3x6

Reps
5
5
5
5
3
1
5
5
5
5
5
5
3
1
12 Sec
12 Sec
12 Sec
12 Sec
12 Sec
3x6E
3x8

Week 8
Wt Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

125%
90%
50%
60%
70%
BE
80%
EXPLOS
IVE!!!!! 85%
85%
85%
85%
50%
60%
70%
35%
Timed
35%
35%
35%
35%

Reps
5
5
5
5
3
1
5
5
5
5
5
5
3
1
4
4
4
4
4
3x6E
3x8

Week 9
Wt
Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Week 10
Wt Reps Tempo

Reps

50%
65%
80%
55%
55%
55%
55%
55%
50%
65%
80%
55%
55%
55%
55%
55%

5
3
1
8 Sec
8 Sec
8 Sec
8 Sec
8 Sec
5
3
1
8 Sec
8 Sec
8 Sec
8 Sec
8 Sec
3x10
3x6
3x3Lap
3x6

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0:0:0:0

0:0:0:0
Repeat

Week 10
Reps Wt Reps Tempo
5
125%
5
0
90%
5
0
50%
5
0
60%
3
0
70%
1
0
BE
BE
80%
5
0
EXPLOS
EXPLOS
5
0
IVE!!!!! 85%
IVE!!!!!
85%
5
0
85%
5
0
85%
5
0
50%
5
0
60%
3
0
70%
1
0
35% 12 Sec
0
2OCTimed
D&A +1 35% 12 Sec
0
35% 12 Sec
0
35% 12 Sec
0
35% 12 Sec
0
3x6E
3x8

Week 8
Week 9
Reps
Wt Reps Tempo
%
Reps
Wt
Reps Tempo
Cuban Press x10, Band Pull Aparts x10, T-Spine Rotations x10
5
5
3
3
1
1
12 Sec
4
2OCTimed
D&A +1
12 Sec
4
12 Sec
4
12 Sec
4
12 Sec
4
5
0
50%
5
0
3
0
60%
3
0
1
0
70%
1
0
12 Sec
0
35%
4
0
2OCTimed
D&A +1
12 Sec
0
35%
4
0
12 Sec
0
35%
4
0
12 Sec
0
35%
4
0
12 Sec
0
35%
4
0

Week 10
Wt Reps Tempo

Reps

50%
60%
70%
35%
35%
35%
35%
35%

5
3
1
12 Sec
12 Sec
12 Sec
12 Sec
12 Sec
5
3
1
12 Sec
12 Sec
12 Sec
12 Sec
12 Sec

Timed

0
0
0
0
0
0
0
0

Timed

DB Row
Chin Ups

Day 4

3x6E
3x10

Reps

50%
65%
80%
75%
75%
75%
75%
75%
50%
65%
80%
75%
75%
75%
75%
75%

5
3
1
3
3
3
3
3
5
3
1
3
3
3
3
3
30 sec
3x5
3x6
3x6

3x6E
3x10
Week 7
Wt
Reps Tempo

Warm-Up

Clean

Dead Lift

Pair w/Plate Holds

during Warm Up
Sets

Plate Holds
DB Swing
Swim Kick
BB Seated Calf Raise

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

3x6E
3x10

Week 8
Week 9
Reps
Wt Reps Tempo
%
Reps
Wt
Reps Tempo
Mini Bands-10, Front Squat-10, Overhead Squat-10, Pistol Squat-5E
50%
5
0
50%
5
0
65%
3
0
65%
3
0
80%
1
0
80%
1
0
55%
8 Sec
0
55% 8 Sec
0
0:0:0:0
0:0:0:0
0:0:0:0
55%
8 Sec
0
55% 8 Sec
0
55%
8 Sec
0
55% 8 Sec
0
55%
8 Sec
0
55% 8 Sec
0
55%
8 Sec
0
55% 8 Sec
0
50%
5
0
50%
5
0
65%
3
0
65%
3
0
1
0
1
0
Hex Bar 80%
Hex Bar 80%
Hex Bar
55%
8 Sec
0
55% 8 Sec
0
NO
NO
NO
TOUCH! 55%
TOUCH! 55% 8 Sec
TOUCH!
8 Sec
0
0
!!!
!!!
!!!
55%
8 Sec
0
55% 8 Sec
0
55%
8 Sec
0
55% 8 Sec
0
55%
8 Sec
0
55% 8 Sec
0
30 sec
30 sec
3x5
3x5
3x6
3x6
3x6
3x6
%

3x6E
3x10

Reps

50%
65%
80%
55%
55%
55%
55%
55%
50%
65%
80%
55%
55%
55%
55%
55%

5
3
1
8 Sec
8 Sec
8 Sec
8 Sec
8 Sec
5
3
1
8 Sec
8 Sec
8 Sec
8 Sec
8 Sec
30 sec
3x5
3x6
3x6

Week 10
Wt Reps Tempo
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0:0:0:0

Hex Bar
NO
TOUCH!
!!!
Repeat