This document was exported from Numbers. Each table was converted to an Excel worksheet.

All othe
objects on each Numbers sheet were placed on separate worksheets. Please be aware that formula
calculations may differ in Excel.

Numbers Sheet Name Numbers Table Name

Block 1
Table 1
Block 2
Table 1
s converted to an Excel worksheet. All other
orksheets. Please be aware that formula

Excel Worksheet Name

Block 1

Block 2
 Goals for the block
1. Increase tolerance to heavy volume Movement prep
2. Maintain or build aerobic fitness Major movement
3. Implement evidence based progressive overload Accessories

Week 1 Week 2 Week 3 Week 3 Week 4

Day 1 - Upper Sets Reps Load RPE Notes Day 1 - Upper Sets Reps Load RPE Notes Day 1 - Upper Sets Reps Load RPE Notes Day 1 - Upper Sets Reps Load RPE Notes Day 1 - Upper Sets Reps Load RPE Notes

DB LU raise 2 8 6 DB LU raise 2 8 6 DB LU raise 2 8 6 DB LU raise 2 8 6 DB LU raise 2 8 6

Bottoms up KB/DB press 2 10/side 6 Bottoms up KB/DB press 2 10/side 6 Bottoms up KB/DB press 2 10/side 6 Bottoms up KB/DB press 2 10/side 6 Bottoms up KB/DB press 2 10/side 6

BB push press 3 6 7 BB push press 3 6 0 BB push press 3 6 0 BB push press 4 6 0 BB push press 4 6 0

Pendlay row 3 6 7 Pendlay row 3 6 0 Pendlay row 3 6 0 Pendlay row 3 6 0 Pendlay row 3 6 0

Chest supported DB front raise 3 8 7 Chest supported DB front raise 4 8 2.5 Chest supported DB front raise 4 8 2.5 Chest supported DB front raise 4 8 5 Chest supported DB front raise 4 8 5
SA cable lateral raise 3 10/side 8 SA cable lateral raise 3 10/side 0 SA cable lateral raise 4 10/side 2.5 SA cable lateral raise 4 10/side 2.5 SA cable lateral raise 4 10/side 5
Cable rope OH tricep extension 3 10 7 Cable rope OH tricep extension 3 10 2.5 Cable rope OH tricep extension 3 10 2.5 Cable rope OH tricep extension 4 10 5 Cable rope OH tricep extension 4 10 5

Conditioning Conditioning Conditioning Conditioning Conditioning

Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 6 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 7 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 8 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 8 20s sprint 10 any piece of equipment, 10s rest between sprints

Day 2 - Lower Sets Reps Load RPE Notes Day 2 - Lower Sets Reps Load RPE Notes Day 2 - Lower Sets Reps Load RPE Notes Day 2 - Lower Sets Reps Load RPE Notes Day 2 - Lower Sets Reps Load RPE Notes

Side plank clam shells 2 15/side BW Side plank clam shells 2 15/side BW Side plank clam shells 2 15/side BW Side plank clam shells 2 15/side BW Side plank clam shells 2 15/side BW
Bodyweight SL RDL 2 12/side BW Bodyweight SL RDL 2 12/side BW Bodyweight SL RDL 2 12/side BW Bodyweight SL RDL 2 12/side BW Bodyweight SL RDL 2 12/side BW

BB low box squat 2 8 7 set at parallel BB low box squat 2 8 0 set at parallel BB low box squat 2 8 0 set at parallel BB low box squat 3 8 0 set at parallel BB low box squat 3 8 0 set at parallel

SSB or BB good morning 3 8 7 SSB or BB good morning 3 8 0 SSB or BB good morning 3 8 0 SSB or BB good morning 3 8 0 SSB or BB good morning 3 8 0

Lying leg curls 2 8 7 Lying leg curls 3 8 2.5 Lying leg curls 3 8 2.5 Lying leg curls 3 8 5 Lying leg curls 3 8 5

BB/machine hip thrust 2 10 7 BB/machine hip thrust 2 10 0 BB/machine hip thrust 3 10 0 BB/machine hip thrust 3 10 0 BB/machine hip thrust 3 10 0
Spanish squat 2 15 8 Spanish squat 2 15 2.5 Spanish squat 3 15 5 Spanish squat 3 15 7.5 Spanish squat 3 15 10

Day 3 - Upper Sets Reps Load RPE Notes Day 3 - Upper Sets Reps Load RPE Notes Day 3 - Upper Sets Reps Load RPE Notes Day 3 - Upper Sets Reps Load RPE Notes Day 3 - Upper Sets Reps Load RPE Notes

Abducted external rotation 2 15/side 6 Abducted external rotation 2 15/side 6 Abducted external rotation 2 15/side 6 Abducted external rotation 2 15/side 6 Abducted external rotation 2 15/side 6
End range internal rotation 2 8/side 8 End range internal rotation 2 8/side 8 End range internal rotation 2 8/side 8 End range internal rotation 2 8/side 8 End range internal rotation 2 8/side 8

Close grip incline bench press 3 6 7 Close grip incline bench press 3 6 0 Close grip incline bench press 3 6 0 Close grip incline bench press 3 6 0 Close grip incline bench press 3 6 0

Supinated lat pulldown 3 10 8 Supinated lat pulldown 3 10 0 Supinated lat pulldown 3 10 0 Supinated lat pulldown 3 10 0 Supinated lat pulldown 3 10 0

Seated DB shoulder press 3 8 7 Seated DB shoulder press 3 8 2.5 Seated DB shoulder press 3 8 5 Seated DB shoulder press 3 8 5 Seated DB shoulder press 3 8 7.5

Cable rope tricep extensions 2 10 7 Cable rope tricep extensions 3 10 2.5 Cable rope tricep extensions 3 10 2.5 Cable rope tricep extensions 4 10 5 Cable rope tricep extensions 4 10 5
Overhand EZ curl bicep curls 2 12 7 Overhand EZ curl bicep curls 2 12 2.5 Overhand EZ curl bicep curls 3 12 2.5 Overhand EZ curl bicep curls 3 12 5 Overhand EZ curl bicep curls 3 12 5

Conditioning Conditioning Conditioning Conditioning Conditioning

Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 6 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 6 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 7 20s sprint 10 any piece of equipment, 10s rest between sprints

Day 4 - Lower Sets Reps Load RPE Notes Day 4 - Lower Sets Reps Load RPE Notes Day 4 - Lower Sets Reps Load RPE Notes Day 4 - Lower Sets Reps Load RPE Notes Day 4 - Lower Sets Reps Load RPE Notes

Jefferson curls 2 10 6 Jefferson curls 2 10 Jefferson curls 2 10 Jefferson curls 2 10 Jefferson curls 2 10
Deep squat holds 2 30s BW Deep squat holds 2 30s BW Deep squat holds 2 30s BW Deep squat holds 2 30s BW Deep squat holds 2 30s BW

Snatch grip deadlift 3 8 7 Snatch grip deadlift 3 8 0 Snatch grip deadlift 3 8 0 Snatch grip deadlift 3 8 0 Snatch grip deadlift 3 8 0

Leg press 2 8 7 Leg press 2 8 0 Leg press 2 8 0 Leg press 3 8 0 Leg press 3 8 0

BB RDL 2 10 7 BB RDL 3 10 0 BB RDL 3 10 0 BB RDL 3 10 0 BB RDL 3 10 0

8" BB step ups 2 10/side 8 8" BB step ups 2 10/side 0 8" BB step ups 3 10/side 0 8" BB step ups 3 10/side 0 8" BB step ups 3 10/side 0

Conditioning Conditioning Conditioning Conditioning Conditioning

Backwards sled walking 5 20m 8 Backwards sled walking 5 20m 8 Backwards sled walking 5 20m 8 Backwards sled walking 5 20m 8 Backwards sled walking 5 20m 8

3
 Week 5 Week 6

Day 1 - Upper Sets Reps Load RPE Notes Day 1 - Upper Sets Reps Load RPE Notes

DB LU raise 2 8 6 DB LU raise 2 8 6
Bottoms up KB/DB press 2 10/side 6 Bottoms up KB/DB press 2 10/side 6

BB push press 4 6 0 BB push press 2 6 0

Pendlay row 3 6 0 Pendlay row 2 6 0

Chest supported DB front raise 4 8 5 Chest supported DB front raise 3 8 3.5

SA cable lateral raise 4 10/side 7.5 SA cable lateral raise 3 10/side 3.5
Cable rope OH tricep extension 4 10 5 Cable rope OH tricep extension 3 10 3.5

Conditioning Conditioning
Tabata 8 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints

Day 2 - Lower Sets Reps Load RPE Notes Day 2 - Lower Sets Reps Load RPE Notes

Side plank clam shells 2 15/side BW Side plank clam shells 2 15/side BW
Bodyweight SL RDL 2 12/side BW Bodyweight SL RDL 2 12/side BW

BB low box squat 3 8 0 set at parallel BB low box squat 2 8 0 set at parallel

SSB or BB good morning 3 8 0 SSB or BB good morning 2 8 0

Lying leg curls 3 8 5 Lying leg curls 2 8 3.5

BB/machine hip thrust 3 10 0 BB/machine hip thrust 2 10 0

Spanish squat 3 15 12.5 Spanish squat 2 15 7

Day 3 - Upper Sets Reps Load RPE Notes Day 3 - Upper Sets Reps Load RPE Notes

Abducted external rotation 2 15/side 6 Abducted external rotation 2 15/side 6

End range internal rotation 2 8/side 8 End range internal rotation 2 8/side 8

Close grip incline bench press 3 6 0 Close grip incline bench press 3 6 0

Supinated lat pulldown 3 10 0 Supinated lat pulldown 3 10 0

Seated DB shoulder press 3 8 10 Seated DB shoulder press 3 8 6

Cable rope tricep extensions 4 10 5 Cable rope tricep extensions 3 10 4

Overhand EZ curl bicep curls 3 12 5 Overhand EZ curl bicep curls 3 12 4

Conditioning Conditioning
Tabata 8 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints

Day 4 - Lower Sets Reps Load RPE Notes Day 4 - Lower Sets Reps Load RPE Notes

Jefferson curls 2 10 Jefferson curls 2 10

Deep squat holds 2 30s BW Deep squat holds 2 30s BW

Snatch grip deadlift 3 8 0 Snatch grip deadlift 3 8 0

Leg press 3 8 0 Leg press 2 8 0

BB RDL 3 10 0 BB RDL 3 10 0

8" BB step ups 3 10/side 0 8" BB step ups 3 10/side 0

Conditioning Conditioning
Backwards sled walking 5 20m 8 Backwards sled walking 5 20m 8

4
 Goals for the block
1.Transition to high intensity training Movement prep
2. Peak maximal strength Major movement
3. Manage recovery through hard training Accessories

Week 7 Week 8 Week 9 Week 10 Week 11

Day 1 - Upper Sets Reps Load RPE Notes Day 1 - Upper Sets Reps Load RPE Notes Day 1 - Upper Sets Reps Load RPE Notes Day 1 - Upper Sets Reps Load RPE Notes Day 1 - Upper Sets Reps Load RPE Notes

DB LU raise 2 8 6 DB LU raise 2 8 6 DB LU raise 2 8 6 DB LU raise 2 8 6 DB LU raise 2 8 6

Bottoms up KB/DB press 2 10/side 6 Bottoms up KB/DB press 2 10/side 6 Bottoms up KB/DB press 2 10/side 6 Bottoms up KB/DB press 2 10/side 6 Bottoms up KB/DB press 2 10/side 6

BB strict overhead press 3 5 7 BB strict overhead press 3 4 0 BB strict overhead press 3 3 0 BB strict overhead press 3 2 0 BB strict overhead press 3 2 0

Pendlay row 3 6 7 Pendlay row 3 6 0 Pendlay row 3 6 0 Pendlay row 3 6 0 Pendlay row 3 6 0

BB front raise 3 8 7 BB front raise 3 8 8 BB front raise 3 8 8 BB front raise 3 8 8 BB front raise 3 8 9
Bentover DB T 3 8 8 Bentover DB T 3 8 8 Bentover DB T 3 8 8 Bentover DB T 3 8 8 Bentover DB T 3 8 9
Cable rope face pull 3 8 7 Cable rope face pull 3 8 8 Cable rope face pull 3 8 8 Cable rope face pull 3 8 8 Cable rope face pull 3 8 9

Conditioning Conditioning Conditioning Conditioning Conditioning

Tabata 8 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 7 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 6 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints

Day 2 - Lower Sets Reps Load RPE Notes Day 2 - Lower Sets Reps Load RPE Notes Day 2 - Lower Sets Reps Load RPE Notes Day 2 - Lower Sets Reps Load RPE Notes Day 2 - Lower Sets Reps Load RPE Notes

Side plank clam shells 2 15/side BW Side plank clam shells 2 15/side BW Side plank clam shells 2 15/side BW Side plank clam shells 2 15/side BW Side plank clam shells 2 15/side BW
Bodyweight SL RDL 2 12/side BW Bodyweight SL RDL 2 12/side BW Bodyweight SL RDL 2 12/side BW Bodyweight SL RDL 2 12/side BW Bodyweight SL RDL 2 12/side BW

BB squat 2 5 7 set at parallel BB squat 2 5 0 set at parallel BB squat 2 4 0 set at parallel BB squat 2 3 0 set at parallel BB squat 2 2 0 set at parallel

BB zombie squat 3 8 7 BB zombie squat 3 7 0 BB zombie squat 3 6 0 BB zombie squat 3 5 0 BB zombie squat 3 5 0

position safeties so they stop you at a torso position safeties so they stop you at a torso position safeties so they stop you at a torso position safeties so they stop you at a torso position safeties so they stop you at a torso
Pin good mornings 2 6 7 Pin good mornings 2 6 0 Pin good mornings 2 6 0 Pin good mornings 2 6 0 Pin good mornings 2 6 0
angle of 30 degrees above parallel angle of 30 degrees above parallel angle of 30 degrees above parallel angle of 30 degrees above parallel angle of 30 degrees above parallel

Heavy sled/car push 4 20m 7 Heavy sled/car push 4 20m 8 Heavy sled/car push 4 20m 8 Heavy sled/car push 4 20m 8 Heavy sled/car push 4 20m 9

Day 3 - Upper Sets Reps Load RPE Notes Day 3 - Upper Sets Reps Load RPE Notes Day 3 - Upper Sets Reps Load RPE Notes Day 3 - Upper Sets Reps Load RPE Notes Day 3 - Upper Sets Reps Load RPE Notes

Abducted external rotation 2 15/side 6 Abducted external rotation 2 15/side 6 Abducted external rotation 2 15/side 6 Abducted external rotation 2 15/side 6 Abducted external rotation 2 15/side 6
End range internal rotation 2 8/side 8 End range internal rotation 2 8/side 8 End range internal rotation 2 8/side 8 End range internal rotation 2 8/side 8 End range internal rotation 2 8/side 8

Bench press 3 5 7 Bench press 3 4 0 Bench press 3 3 0 Bench press 3 2 0 Bench press 3 1 0

Weighted pull up 3 3 8 Weighted pull up 3 3 2.5 Weighted pull up 3 3 5 Weighted pull up 3 3 7.5 Weighted pull up 3 3 10

Z press 3 8 7 Z press 3 8 0 Z press 3 8 0 Z press 3 8 0 Z press 3 8 0

EZ skull crusher 3 6 7 incline bench EZ skull crusher 3 6 8 incline bench EZ skull crusher 3 6 8 incline bench EZ skull crusher 3 6 8 incline bench EZ skull crusher 3 6 9 incline bench
DB hammer curl 2 8 7 DB hammer curl 2 8 8 DB hammer curl 2 8 8 DB hammer curl 2 8 8 DB hammer curl 2 8 9

Conditioning Conditioning Conditioning Conditioning Conditioning

Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints

Day 4 - Lower Sets Reps Load RPE Notes Day 4 - Lower Sets Reps Load RPE Notes Day 4 - Lower Sets Reps Load RPE Notes Day 4 - Lower Sets Reps Load RPE Notes Day 4 - Lower Sets Reps Load RPE Notes

Jefferson curls 2 10 6 Jefferson curls 2 10 6 Jefferson curls 2 10 6 Jefferson curls 2 10 6 Jefferson curls 2 10 6
Deep squat holds 2 30s BW Deep squat holds 2 30s BW Deep squat holds 2 30s BW Deep squat holds 2 30s BW Deep squat holds 2 30s BW

Deadlift 3 3 7 Deadlift 3 3 0 Deadlift 3 2 0 Deadlift 3 1 0 Deadlift 1 1 0

18" deadlift 2 5 7 18" deadlift 2 4 0 18" deadlift 2 3 0 18" deadlift 2 3 0 18" deadlift 2 3 0

Dead hanging 2 45s BW Dead hanging 2 45s BW Dead hanging 2 45s BW Dead hanging 2 45s BW Dead hanging 2 45s BW

SL glute bridges 3 15/side BW SL glute bridges 3 15/side BW SL glute bridges 3 15/side BW SL glute bridges 3 15/side BW SL glute bridges 3 15/side BW

Conditioning Conditioning Conditioning Conditioning Conditioning

Backwards sled walking 8 20m 8 Backwards sled walking 7 20m 8 Backwards sled walking 6 20m 8 Backwards sled walking 5 20m 8 Backwards sled walking 5 20m 8

5
 Week 12

Day 1 - Upper Sets Reps Load RPE Notes

DB LU raise 2 8 6
Bottoms up KB/DB press 2 10/side 6

BB strict overhead press 2 2 0

Pendlay row 2 6 0

BB front raise 2 8 6.3

Bentover DB T 2 8 6.3
Cable rope face pull 2 8 6.3

Conditioning
Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints

Day 2 - Lower Sets Reps Load RPE Notes

Side plank clam shells 2 15/side BW

Bodyweight SL RDL 2 12/side BW

BB squat 2 5 0 set at parallel

BB zombie squat 2 8 0

position safeties so they stop you at a torso angle of 30

Pin good mornings 2 6 0
degrees above parallel

Heavy sled/car push 3 20m

Day 3 - Upper Sets Reps Load RPE Notes

Abducted external rotation 2 15/side 6

End range internal rotation 2 8/side 8

Bench press 3 3 0

Weighted pull up 3 3 0

Z press 3 8 0

EZ skull crusher 3 6 6.3 incline bench

DB hammer curl 2 8 6.3

Conditioning
Tabata 5 20s sprint 10 any piece of equipment, 10s rest between sprints

Day 4 - Lower Sets Reps Load RPE Notes

Jefferson curls 2 10 6
Deep squat holds 2 30s BW

Deadlift 1 3 0

18" deadlift 2 3 0

Dead hanging 2 45s BW

SL glute bridges 3 15/side BW

Conditioning
Backwards sled walking 5 20m 8