Tuesday warm up reps reps reps push jerk 70 x6 75 x6

Tuesday - warm up
% Reps % Reps % Reps
Push Jerk 70 x6 75 x6 80 x4
1:00 rest 70 x6 75 x6 80 x4
70 x6 75 x6 80 x4
Flat Press 65 x8 70 x8 75 x6
1:00 rest 65 x8 70 x8 75 x6
65 x8 70 x8 75 x6
Week 2 Week 3 Week 4
Wednesday - warm up
% Reps % Reps % Reps
Back Squat 55 x7 60 x6 65 x5
1:30 rest 55 x7 60 x6 65 x5
55 x7 60 x6 65 x5
Romanian Deadlift 65 x8 70 x8 75 x7
1:30 rest 65 x8 70 x8 75 x7
65 x8 70 x8 75 x7
Phase II
5 Week `6 Week 7 Week 8 Week
Monday - warm up % Reps % Reps % Rep % Reps
Power clean 65 x6 70 x6 75 x5 80 x4
3:00 rest 65 x6 70 x6 75 x5 80 x4
65 x6 70 x6 75 x5 80 x4
Sumo squat 55 x7 60 x6 65 x5 75 x4
55 x7 60 x6 65 x5 75 x4

4
Running Head: Specific Training Plan: Part Two
1:00 rest 55 x7 60 x6 65 x5 75 x4
55 x7 60 x6 65 x5 75 x4
Chin-up x10 x8 x6 x4
x10 x8 x6 x4
x10 x8 x6 x4
x10 x8 x6 x4
Benchpress x7 x7 x6 x6
1:30 rest x7 x5 x6 x6
x7 x7 x6 x6
Cable Crossover 65 x7 70 x6 75 x6 80 x5
x7 x6 x6 x5
x7 x6 x6 x5
Drag curl 4x7 4x7 4x7 4x7
Week 5 Week 6 Week 7 Week 8
Tuesday - warm up % Reps % Reps % Rep % Reps
Push Press 70 x6 75 x6 80 x5 85 x5
1:30 rest 70 x6 75 x6 80 x5 85 x5
70 x6 75 x6 80 x5 85 x5
70 x6 75 x6 80 x5 85 x5
Bent Over Rows 55 x7 60 x6 65 x5 70 x4
55 x7 60 x6 65 x5 70 x4
1:00 rest 55 x7 60 x6 65 x5 70 x4
55 x7 60 x6 65 x5 70 x4
Stiff Leg Deadlift x7 x6 x7 x6
x7 x6 x7 x6
x7 x6 x7 x6
x7 x6 x7 x6
Overhead Press 65 x7 70 x6 75 x5 80 x4
1:00 rest 65 x7 70 x6 75 x5 80 x4
65 x7 70 x6 75 x5 80 x4
Curl-ups x30 x30 x30 x30
x30 x30 x30 x30
x30 x30 x30 x30
Tricep Curls 4x7 4x7 4x7 4x7
5 Week 6 Week 7 Week 8 Week
Wednesday - warm up % Reps % Reps % Reps % Reps
Upright Row 65 x7 70 x6 75 x5 80 x4
1:30 rest 65 x7 70 x6 75 x5 80 x4
65 x7 70 x6 75 x5 80 x4
65 x7 70 x6 75 x5 80 x4
Goblet squat 60 x6 65 x5 70 x5 75 x4
60 x6 65 x5 70 x5 75 x4
1:00 rest 60 x6 65 x5 70 x5 75 x4

5
Running Head: Specific Training Plan: Part Two
60 x6 65 x5 70 x5 75 x4
Pull ups x7 x6 x7 x6
x7 x6 x7 x6
x7 x6 x7 x6
x7 x6 x7 x6
Lunges x9 x7 x8 x6
1:00 rest x9 x7 x8 x6
x9 x7 x8 x6
Seated Cable row x9 x6 x6 x6
x9 x6 x6 x6
x9 x6 x6 x6
Skullcrusher 4x7 4x7 4x7 4x7
Week 5 Week 6 Week 7 Week 8
Thursday - warm up % Reps % Reps % Reps % Reps
Wide Grip Bench press 70 x6 75 x7 80 x5 85 x5
2:30 rest 70 x6 75 x7 80 x5 85 x5
70 x6 75 x7 80 x5 85 x5
70 x6 75 x7 80 x5 85 x5
Flat press 65 x7 70 x6 75 x6 80 x4
65 x7 70 x6 75 x6 80 x4
1:00 rest 65 x7 70 x6 75 x6 80 x4
65 x7 70 x6 75 x6 80 x4
Reverse Hollow Rock x12 x12 x12 x12
x12 x12 x12 x12
x12 x12 x12 x12
x12 x12 x12 x12
Standing shoulder press 65 x7 70 x5 75 x6 80 x4
1:00 rest 65 x7 70 x5 75 x6 80 x4
65 x7 70 x5 75 x6 80 x4
Kettleball Swing x7 x8 x6 x6
x7 x8 x6 x6
x7