Kg to pounds conversion: devide your numbers by 2,2

Exercise Bench back squat Front Squat Chin Ups (strict) DL Clean Snatch (power) 5RM (kg) Legs Back squat Single leg straight leg DL DB W. lunges Deadlift Chest - back Bench Press

Cycle 1
Rest kg reps sets 100 40 5 10 100 8 5 10 90 14 5 3 90 47.5 5 3 Rest kg reps sets 100 32.5 5 10 100 5 5 10 90 5 8 3 90 10 8 3 90 12 8 3 Rest kg reps sets 2min 25 3 3 2min 25 3 2 2min 25 4 3 2min 32.5 4 3 2min 8 5m 3 Rest kg reps sets 100 35 5 10 100 37.5 5 10 90 12 8 3 90 10 3 Rest kg reps sets 100 25 5 10 100 10 5 10 90 12 8 3 90 5 8 4 Rest kg reps sets 2min 25 3 2 2min 25 3 2 90 27.5 1 6 Legs Back squat Single leg straight leg DL

cycle 2
Rest kg reps 100 45 100 10 90 16 90 52.5 Rest kg reps 100 35 100 7.5 90 7.5 90 12.5 90 15 Rest 2min kg reps sets 10 10 3 3 St 10 10 3 3 3 Legs Back squat Single leg straight leg DL Rest

cycle 3
kg reps sets Legs Back squat Single leg straight leg DL DB W. lunges Deadlift Chest - back Bench Press

cycle 4
Rest kg reps 100 45 100 10 90 14 90 50 Rest kg reps 100 35 100 7.5 90 5 90 10 90 12.5 sets 10 10 3 3 sets 10 10 3 3 3 Legs Back squat Single leg straight leg DL

cycle 5
Rest kg reps 100 50 100 12 90 16 90 55 Rest kg reps 100 37.5 100 10 90 7.5 90 12.5 90 15 Rest 2min kg reps sets 10 10 3 3 sets 10 10 3 3 3 Legs Back squat Single leg straight leg DL

cycle 6
Rest kg reps St

35 50 40 8 65 35 27.5

DB W. lunges
Deadlift Chest - back Bench Press

4 4 5 5 4 4 7 7 7

DB W. lunges
Deadlift Chest - back bench Press

100 100 90 90
Rest

5RM + 7%
Exercise Bench OHS Front Squat Chin Ups DL Clean Power Snatch 5RM (kg)

37.5 55 45 10 70 37.5 30

Pull ups Ring dips Strict DB press DB Rows Choose 2-3 core drills (stability)
OL - Technique Power Snatch Snatch Hang Power Clean Clean OH carry (bar w. KB) Metcon Work Legs 2 Front Squat Romanian DL

Pull ups Ring dips Strict DB press DB Rows Choose 2-3 core drills (stability)
OL - Technique Hang Power Snatch Snatch Power Clean Clean OH carry (bar w. KB) Metcon Work Legs 2 Front Squat Romanian DL

100 Pull ups 100 Ring dips 90 Strict DB press 90 DB Rows 90 Choose 2-3 core drills (stability)
OL - Technique Power Snatch Snatch Hang Power Clean Clean OH carry (bar w. KB) Metcon work Legs 2 Front Squat Romanian DL Rest 2min 2min 2min 2min 2min

50 3 10 12 3 10 18 5 3 57.5 5 3 kg reps sets 40 3 10 10 3 10 10 6 3 15 8 3 17.5 6 3 kg reps sets 27.5 3 3 27.5 3 2 27.5 4 3 35 3 3 12 5m 3

reps sets

5 5 5 5 5 5 8 8 8

DB W. lunges
Deadlift (open hand) Chest - back Bench Press

4 4 5 5 4 4 7 8 7

DB W. lunges
Deadlift Chest - back bench Press

100 100 90 90
Rest

55 15 17.5 60 kg 42.5 12.5 10 15 17.5 kg 30 30 35 40 12 kg 47.5 50 20 0 kg 35 15 16 10

reps reps reps

3 3 5 5 reps 3 3 6
8

10 10 3 3
sets

Pull ups Ring dips Strict DB press DB Rows Choose 2-3 core drills (stability)
OL - Technique Hang Power Snatch Snatch Power Clean Clean OH carry (bar w. KB) Metcon Work Legs 2 Front Squat Romanian DL

Pull ups Ring dips Strict DB press DB Rows Choose 2-3 core drills (stability)
OL - Technique Power Snatch Snatch Hang Power Clean Clean OH carry (bar w. KB) Metcon Work Legs 2 Front Squat Romanian DL

100 Pull ups 100 Ring dips 90 Strict DB press 90 DB Rows 90 Choose 2-3 core drills (stability)
OL - Technique Hang Power Snatch Snatch Power Clean Clean OH carry (bar w. KB) Metcon work Legs 2 Front Squat Romanian DL Rest 2min 2min 2min 2min 2min Rest

10 10 3
3

2min
2min

2min
90

27.5 27.5 27.5 32.5 12

sets 3 3 3 2 4 3 4 3

5m

Rest kg reps sets 2min 27.5 3 3 2min 27.5 3 2 2min 30 4 3 2min 35 4 3 2min 8 5m 3 Rest kg reps sets 100 37.5 5 10 100 40 5 10 90 12 8 3 90 10 3 Rest kg reps sets 100 27.5 5 10 100 10 5 10 90 12 8 3 90 5 8 4 Rest kg reps 2min 37.5 2min 32.5 90 45 sets 2 2 6

2min
2min

2min
90

27.5 30 32.5 35 12

sets 3 3 3 2 4 3 4 3

sets 3 3 3 2 4 3 3 3

5m

5m

3
sets

Step ups (w. KB)

Goodmornings w. Band Chest - back - 2 Incline bench

Step ups (w. KB)

Goodmornings w. Band Chest - back - 2 Incline Bench

Chin ups
DB bench Press

Chin ups
DB bench Press

Supine ring pull ups Choose 2-3 core drills (stability)

OL - Power Power Snatch Hang Power Snatch Snatch Metcon Work

Supine ring pull ups Choose 2-3 core drills (stability)

OL - Power Power Clean Hang Power Clean Clean Metcon Work

Rest kg reps sets 100 35 4 10 100 45 4 10 90 16 7 3 90 12 3 Rest kg reps sets 100 27.5 4 10 100 12.5 4 10 90 14 7 3 90 7.5 7 3 Rest kg reps 2min 35 2min 32.5 90 40 sets 2 2 6

pause kg

Step ups (w. KB)

Goodmornings w. Band Chest - back - 2 Incline Bench

100 100 90 90
Rest

100 100 DB Bench Press 90 Supine ring pull ups 90 Choose 2-3 core drills (stability) Chin ups
OL - Power Power Snatch Hang Power Snatch Snatch Metcon work

40 3 10 47.5 3 10 20 6 3 0 14 3 kg reps sets 30 3 10 15 3 10 16 6 3 10 6 3

Step ups (w. KB)

Goodmornings w. Band Chest - back - 2 Incline bench

Step ups (w. KB)

Goodmornings w. Band Chest - back - 2 Incline Bench

Chin ups
DB bench Press

Chin ups
DB bench Press

Supine ring pull ups Choose 2-3 core drills (stability)

OL - Power Power Clean Hang Power Clean Clean Metcon Work

Supine ring pull ups Choose 2-3 core drills (stability)

OL - Power Power Snatch Hang Power Snatch Snatch Metcon Work

Rest kg reps sets 100 42.5 4 10 100 45 4 10 90 16 7 3 90 12 3 Rest kg reps sets 100 30 4 10 100 12.5 4 10 90 14 7 3 90 7.5 7 3 Rest kg reps 2min 27.5 2min 25 90 32.5 sets 2 2 6

Step ups (w. KB)

Goodmornings w. Band Chest - back - 2 Incline Bench

100 100 90 90
Rest

3 3 6 14 3 3 6 6

10 10 3 3
sets

100 100 90 Supine ring pull ups 90 Choose 2-3 core drills (stability) Chin ups
DB Bench Press OL - Power Power Clean Hang Power Clean Clean Metcon work

10 10 3 3
sets

3 3 1

Rest kg reps sets 2min 27.5 3 2 2min 27.5 3 2 90 30 1 6

3 3 1

3 3 1

Rest kg reps 2min 40 2min 35 90 47.5

3 3 1

2 2 6

Choose 1-2 core drills

Core Drills

Choose 1-2 core drills

Choose 1-2 core drills

Choose 1-2 core drills

Choose 1-2 core drills

Choose 1-2 core drills

TGU Hammer drill Roll outs T2B Feet2Ceiling

Floor wipers 90's Side Toss (med ball) seated ball toss (partner) Russian Twist Side Flips (kb eller db)

Bridge (walking, side, one footed) BOSU push ups (feet on box, hands on ball) Handstand (static, walking) Wheelbarrel Bear Crawl L-sits (rings, paralettes) Core is not for looks, it's for putting up better numbers! Girls dig numbers!