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