OHIO STRENGTH AND CONDITIONING

EMPHASIS: TOTAL

EMPHASIS: LOWER

"Hard Work beats talent when talent doesn't work hard"

WEEK 4

% REP WT

% REP WT

% REP WT

% REP WT

x4

80%

x3

72%

x4

x5

75%

x4

80%

x3

72%

x4

70%

x5

75%

x4

80%

x3

72%

x4

70%

x5

75%

x4

80%

x3

72%

x4

70%

x5

75%

x4

80%

x3

75%

x4

80%

x3

% REP WT

% REP WT

% REP WT

75%

x4

80%

x3

72%

x4

70%

x5

75%

x4

80%

x3

72%

x4

70%

x5

75%

x4

80%

x3

72%

x4

70%

x5

75%

x4

80%

x3

72%

x4

70%

x5

75%

x4

80%

x3

75%

x4

80%

x3

WEEK 3

WEEK 4

% REP WT

% REP WT

% REP WT

% REP WT

BENCH PRESS 70% x5

75%

x4

80%

x3

72%

x4

x5

75%

x4

80%

x3

72%

x4

70%

x5

75%

x4

80%

x3

72%

x4

70%

x5

75%

x4

80%

x3

72%

x4

70%

x5

75%

x4

80%

x3

75%

x4

80%

x3

x3

MED BALL

10lb

x5

10lb

x5

10lb

x5

10lb

x3

LUNGE POS.

BW x3ea

BW x3ea

BW x3ea

BW x3ea

BW

x4

BW

x4

BW

x4

BW

x3

CHEST PASS

10lb

x5

10lb

x5

10lb

x5

10lb

x3

JUMPS

BW x3ea

BW x3ea

BW x3ea

BW x3ea

BW

x4

BW

x4

BW

x4

BW

x3

10lb

x5

10lb

x5

10lb

x5

10lb

x3

BW x3ea

BW x3ea

BW x3ea

BW x3ea

BW

x4

BW

x4

BW

x4

BW

x3

10lb

x5

10lb

x5

10lb

x5

10lb

x3

BW x3ea

BW x3ea

BW x3ea

BW x3ea

BW

x4

BW

x4

BW

x4

10lb

x5

10lb

x5

10lb

x5

BW x3ea

BW x3ea

BW x3ea

PLATE SWING BW

x4

BW

x4

BW

x4

BW

x3

65%

x8

70%

x8

62%

x8

BW

x4

BW

x4

BW

x4

BW

x3

BW

x4

BW

x4

BW

x4

BW

x3

BW

x4

BW

x4

BW

x4

BW x6ea

BW x5ea

BW x4ea

BW x5ea

BW x6ea

BW x6-8

BW x6-8

BW x6-8

BW x6-8

BW x6-8

BW x6-8

BW x6-8

BW x6-8

BW x6-8

BW x6-8

BW x6-8

65% x10

65% x12

65% x10
65% x10

BARBELL RDL 65% x8

65%

x8

65% x10

65% x12

65%

x8

65% x10

65% x12

BW+ x4ea

BW+ x3ea

BW+ x4ea

BW+ x5ea

BW+ x4ea

BW+ x3ea

BW+ x4ea

BW+ x5ea

LUNGE

INVERTED ROW BW

x8

BW

x10

BW

x12

BW

x10

BW

x8

BW

x10

BW

x12

BW

x10

BW

x8

BW

x10

BW

x12

REVERSE HYPER BW x10

BW

x12

BW

x15

BW

x12

BW

x12

BW

x10

BW

x12

BW

x15

BW

x10

BW

x12

BW

x15

BRICK 3: LB

BW
BW+ x5ea

x8

65%

x8

70%

x8

62%

x8

60%

x8

65%

x8

70%

x8

62%

x8

60%

x8

65%

x8

70%

x8

BRICK 4

BW x5ea

BW+ x4ea

60%

60% x5ea

65% x5ea

70% x5ea

62% x4ea

BOX STEP UPS 60% x5ea

65% x5ea

70% x5ea

62% x4ea

95

SQUAT TO BOX BW x4ea

CROSS-OVER BW+ x3ea

60% x5ea

65% x5ea

70% x5ea

SINGLE ARM

70% x6ea

75% x6ea

80% x6ea

72% x6ea

DB ROWS

70% x6ea

75% x6ea

80% x6ea

72% x6ea

70% x6ea

75% x6ea

80% x6ea

55%

x8

55% x10

55% x12

55% x10

GOOD MORNING 55% x8

55% x10

55% x12

55% x10

55% x10

55% x12

BRICK 5

BW x5ea

DUMBBELL

110

BW x6ea

BRICK 6

BW x5ea

200

BW x4ea

FRONT SQUAT 60% x8

300

10
BW+ x4

BRICK 4

BW+ x4

BW

100

BW+ x4

BRICK 5

BW+ x3

BW

BW+ x4

BRICK 6

BW+ x4

BW

BRICK 3: UB

BW+ x4

BRICK 4

BW+ x3

BW

BW+ x4

BRICK 2: TB

BW

BRICK 3: TB

70%

x4

BW+ x4

PULL UPS

WEEK 2

BW

BW+ x4

SINGLE LEG

WEEK 1

x4

BW+ x3

BRICK 5

% REP WT

DAY 3

BW

BW+ x4

BW

WEEK 4

x4

BW+ x4

BRICK 6

WEEK 3

BW

WTD PUSHUPS BW+ x4

210

WEEK 2

BACK SQUAT 70% x5

415

70%

BW

BRICK 2: LB

TUCK JUMPS

75%

DAY 2

WEEK 1

100

275

BRICK 1: TB

HANG CLEAN 70% x5

"To give anything less than your best is to sacrifice the gift"

"The only place success comes before work is in the dictionary"

BRICK 1: UB

WEEK 3

EMPHASIS: UPPER

315

WEEK 2

BRICK 1: LB

WEEK 1

BRICK 2: UB

DAY 1

NAME:

BARBELL

55%

x8