12 Week Strength Focus - Week 12 - Testing week

Week 12:
 
Day 1
Test Back Squat PR
- Be Safe! Use spotters
 Test Push Press PR

Day 2
Test Snatch PR
Test Clean and Jerk PR
Test Shoulder Press PR

Day 3
Test Deadlift PR
Test Bench Press PR
- Be Safe! Use spotters

12 Week Strength Focus - Week 11

Week 11:

Next week is our testing week, so although we are still training heavy this week, you should have no trouble completing any of your sets, and you should have no problems recovering from day to day.

Day 1

Back Squat: 3x5 @ 80%

Shoulder Press: 3x5 @ 80%

Front Squat + Jerk: 2+1 - 5 sets @ 85% of Clean & Jerk 1RM
- 5 sets of 2 Front Squats + 1 Jerk

Dumbbell Bench Press: 3x10 Heavy

Day 2

Clean & Jerk: 8x1 @ 80%

Snatch: 8x1 @ 80%

Strict Pull-ups: 3x10

GHR: 3x10
- alternated with
GHD Sit-ups: 3x10

Day 3

Paused Back Squats: 5x1 @ 90%

Push Press: 5x1 @ 90%

Car push + sled pull: 3 sets,
- push car 80m, immediately pull weighted sled 80m
- Pull sled by facing sled and running backwards
- move faster than last time

12 Week Strength Focus - Week 10

Week 10:

Day 1:

Back squat: 5x1 @ 92%

Bench press: 5x1 HEAVY
- We're NOT testing your 1RM here. There should be no failed reps. Perform 5 very heavy singles
- USE A SPOTTER!!!

Bulgarian split squats: 3x10 w/ medium weight
- https://www.youtube.com/watch?v=6s_70Nm3Nw4

Dumbbell chest flyes: 3x20 w/ medium weight (pause 1sec in bottom)

Day 2:

Snatch: 4x1 @ 92%

Clean and Jerk: 4x1 @ 92%

Snatch high pulls: 3x8 w/ medium weight
- Maintain the same bar path and pull that you'd use in a snatch.
- NO early arm bend
- https://www.youtube.com/watch?v=uVivCM-LdU8 (1st lift in video)

Snatch grip RDLs: 3x10 w/ snatch weight (use straps)
- Maintain a tight upper back

Day 3:

Box squats: 5x2 @ 92% of squat max

Front squats: 4x10 w/ heavy weight

Prowler push + Sled pull: 50ft each way, move at 100% speed, 4 sets
- rest 3 mins between each round

12 Week Strength Focus - Week 9

Week 9:

Day 1:

Front squat: 4x2 @ 90%

Split jerk: 3x2 @ 90%

Close grip bench press: 4x10 w/ medium weight
- Don’t bring hands in closer than shoulder width)

Dips: 4x10

Day 2:

Deadlift below knee: 5x5 @ 90%
- bar should start 1” below knee
- Use 45/25lb plates to bring the bar up to the proper height

Straight legged RDLs: 3x5 w/ 75% of deadlift

GHDs: 3x12

4x12 heavy dumbbell curls like a boss


Day 3:

Push press: 3x2 @ 90%

Shoulder press: 3x5 HEAVY

Front squat:  3 sets of max reps in 60sec @ 60% of 1RM

12 Week Strength Focus - Week 8 - Deload Week

Week 8 (Deload):

Day 1:

Front squat: 3x7 @ 70%

Strict press: 3x7 @ 70%

Walking lunges: 4x80ft w/ medium dumbbells

Bench press: 4x10 w/ 70%  (no pause)

Day 2:

Muscle snatch: 5x3 @ 60-70% of Snatch 1RM

Power clean: 5x3 @ 70%

Dumbbell rows: 4x10 each arm, w/ medium weight

Strict Pull-ups: 4x10

12 Week Strength Focus - Week 7

Week 7:

Day 1:

Back squat: 5x3 @ 88%

Push press: 5x3 @ 88%

Backward lunges: 3x10 per leg (Barbell on back, medium-heavy weight)

Dumbbell bench press: 4x10 w/ heavy weight (pause 2sec in bottom of each rep)

Day 2:

Sumo deadlift: 5x3 @ 88%

Sumo RDL: 5x8 w/ 55% of deadlift

Bent over barbell row: 3x10 w/ medium-heavy weight

GHD: 3x8 w/ perfect neutral spine

Day 3:

Box squats: 5x3 @ 88% of back squat

3x8 box jumps (land in half squat position, stand up, step down)
- be as explosive as possible
- Use a height that will result in ZERO failed reps. This is not a max height set. Just be explosive.

Front squats: 4x10 w/ heavy weight

Prowler push + Sled pull: 50ft each way, move at 100% speed, 5 sets

12 Week Strength Focus - Week 6

Week 6:

Day 1:

Paused front squat: 4x2 @ 86% (No belt, 2sec pause)

Strict (shoulder) press: 5x3 @ 86%

Good mornings: 3x10 w/ medium weight
- Keep a flat back.
- https://www.youtube.com/watch?v=VkNcc0BQrpA

Dumbbell bench press: 4x10 w/ heavy weight

Day 2:

Power snatch + 2 overhead squats: 4 sets w/ heavy weight

Clean and jerk: 4x2 @ 86%

Pendlay Rows: 4x15 w/ medium weight (use straps)
- keep a flat back, and don't use momentum
- https://www.youtube.com/watch?v=RO4x6TlDQvA

Snatch high pulls: 3x6 w/ 100% of snatch weight
- Maintain the same bar path and pull that you'd use in a snatch.
- NO early arm bend
- https://www.youtube.com/watch?v=uVivCM-LdU8 (1st lift in video)

Day 3:

Split jerk: 4x2 @ 86%

Dumbbell chest flyes: 4x15 w/ medium weight
- https://www.youtube.com/watch?v=VbY1ZpSy17I

Car push + sled pull: 3 sets,
- push car 80m, immediately pull weighted sled 80m
- Pull sled by facing sled and running backwards
- move faster than last time

12 Week Strength Focus - Week 5

Week 5:

Day 1:

Back squat: 3x5 @ 84%

Bench Press: 3x6 w/ 2 sec pause on chest

Step up: 3x10 per leg w/ dumbbells
- higher isn't better.
- Concentrate on standing tall WITHOUT any assistance from the trailing leg
- https://www.youtube.com/watch?v=ZM5ayvTS5yg 

Dumbbell push press: 3x8: Use 2 heavy dumbbells


Day 2:

Deadlift: 4x4 @ 84% (use double overhand grip w/ straps, no bounce, descend & reset)

RDLs: 3x8 w/ heavy weight
- https://www.youtube.com/watch?v=zWz6pxnocSw

Dumbbell rows: 3x8 per arm w/ heavy dumbbells
- heavy, but without momentum
- https://www.youtube.com/watch?v=ej9XLPN3mPo

GHD: 3x7
- scale to hip extenstions if needed
- https://www.youtube.com/watch?v=p0oqLDZ8JcI - GHR demo
- https://www.youtube.com/watch?v=xdfyGviJRjs - Hip extension demo



Day 3:

Pause back squats: 3x2 @ 84% (no belt, pause in bottom for 2sec)

Front squat:  2 sets of max reps in 60sec @ 60% of 1RM

Power Clean: 2 sets of max reps in 60sec @ 75% of 1RM

Russian KB swing; 2 sets max reps in 2mins, HEAVY

12 Week Strength Focus - Week 4 - Deload week

Week 4 (Deload):

Use this week to recover from the last 3 weeks. Don't go above the suggested weights/percentages. You should feel fresh and recovered by the week's end, and ready to crush heavy weights.

Day 1

Front squat: 3x6 @ 60%

Push press: 3x7 @ 60%

Jumping back squat: 3x10 @ 50% of Back Squat 1RM
- Perform a full squat, accelerate up, drive through the heals, and jump at the top
- https://www.youtube.com/watch?v=yvUrtV6AJKs

Dumbbell bench press: 3x10 w/ medium weight

Day 2

1 Hang (squat) clean + 2 jerks: 7 sets @ 60%

Pendlay rows: 3x10 w/ medium weight

RDL: 3x10 w/ medium weight (use straps)
- https://www.youtube.com/watch?v=zWz6pxnocSw

GHD situps: 3x15
- Go only to parallel
- If you've never done these before, ONLY do 3x10
- https://www.youtube.com/watch?v=pMS2dU0FuPk

12 Week Strength Focus - Week 3

Week 3:

Day 1

Pause back squat: 5x3 @ 82%
- no belt, pause 3sec in bottom, hold breath in bottom

Strict press: 5x4 @ 82%

Bulgarian split squat: 3x8 per leg w/ medium heavy weighted dumbbells
- https://www.youtube.com/watch?v=6s_70Nm3Nw4

One arm DB clean & press: 3x5 reps per arm w/ heavy as possible
- alternate arms
- https://www.youtube.com/watch?v=K1MNix-RNFk

Day 2

Sumo deadlift: 4x5 @ 82% of Deadlift (use straps, extra wide feet, toes turned out, drop hips, keep hips down)
- https://www.youtube.com/watch?v=HBmLwb9IcaI

Straight legged RDLs: 3x5 w/ 70% of deadlift
- https://www.youtube.com/watch?v=zWz6pxnocSw

Wide grip pullups: 3x10, use assistance if necessary

Bent over rows: 3x10 w/ heavy barbell
- https://www.youtube.com/watch?v=FtJloWrUXZo


Day 3

Back Squat: 3x10 @ 75%

Bench press: 2 sets of max rep in 60sec w/ 82% of max (4 mins between each round)
- Be safe, use a spotter!

Front Squat + Push Press: 5x3+3 @ 82% of Push Press
- 3 Front Squats, then 3 Push Presses. 5 sets at the same weight

12 Week Strength Focus - Week 2

Week 2:

Day 1

Front Squat: 3x7 @ 80%

Push Jerk: 3x7 @ 80%

Step up: 3x12 per leg w/ dumbbells
- higher isn't better.
- Concentrate on standing tall WITHOUT any assistance from the trailing leg
- https://www.youtube.com/watch?v=ZM5ayvTS5yg

Dumbbell bench press: 3x10 w/ heavy dumbbells


Day 2

Muscle snatch: 4x3 @ 80% of snatch
- this percentage will be too high for some of you. Technique > weight
- https://www.youtube.com/watch?v=9Ze3-UiuRT0

Hang power snatch: 3x2 @ 80% of snatch
- https://www.youtube.com/watch?v=43qi9DlGUxU

Pendlay rows: 3x12 w/ heavy weight
- Straps are okay to use if you can't hold onto the bar
- keep a flat back, and don't use momentum
- https://www.youtube.com/watch?v=RO4x6TlDQvA

Clean high pulls: 3x5 w/ HEAVY weight
- again, straps okay
- Maintain the same bar path and pull that you'd use in a clean.
- NO early arm bend
- https://www.youtube.com/watch?v=VIBaxLGfkaY

Good mornings: 3x10 w/ medium weight
- Keep a flat back.
- https://www.youtube.com/watch?v=VkNcc0BQrpA

Day 3

Box squat: 3x5 w/ heavy weight
- wide stance, box at parallel height, sit back,
- NO “plopping” on box. Use a controlled, slow descent
- https://www.youtube.com/watch?v=e9HloHClt2Q

Car push + sled pull: 3 sets
- Push car 100m, then immediately pull weighted sled 100m (Pull sled by facing sled and running backwards)
- Use a medium weight, and move as fast as possible

12 Week Strength Focus - Week 1

Week 1:

Day 1

Back Squat: 4x8 @ 70% of 1RM

Bench Press: 3x8 w/ heavy weight for the day.
- Pause for 2 seconds on chest
- DON'T BOUNCE
- These should be challenging, but there should be no failed reps. 

Walking Lunges: 3x10 per leg w/ a dumbbell in each hand
- Keep you chest tall and look straight ahead
- Press through your leading foot's heal, not the toes

Seated Dumbbell Press: 4x10 w/ heavy dumbbells
- sit on a box or bench, don't use any back support

Day 2


Deadlift: 4x4 w/ 78% of 1RM
- pause below knee for 1sec on ascent.
- Don’t bounce reps

Good Mornings: 3x6
- Keep a flat back.
- https://www.youtube.com/watch?v=VkNcc0BQrpA

GHRs: 3x12
- scale to hip extenstions if needed
- https://www.youtube.com/watch?v=p0oqLDZ8JcI - GHR demo
- https://www.youtube.com/watch?v=xdfyGviJRjs - Hip extension demo

Dumbbell Rows: 4x12 per hand w/ heavy weight
- heavy, but without momentum
- https://www.youtube.com/watch?v=ej9XLPN3mPo

Day 3

Push Press: 3x8 @ 78% (use barbell or axle)

Dumbbell Chest Flyes: 3x15 w/ medium weight
- https://www.youtube.com/watch?v=VbY1ZpSy17I

Farmer’s Walk: 3 x 50ft w/ moderate weight
- hold for 10 seconds after walking

Front Squats: 3 sets of max rep in 60 sec w/ 50% of 1RM

Russian KB Swings; Max rep in 3mins, as HEAVY as possible