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Winter/Spring

Week 11 Day 1 Day 2 Day 3


Dynamic
Warm-up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Toes to Bar or Knees to Elbows:
3x10 Toes to Bar or Knees to Elbows: Plank: 2xMax
3x10 Side Plank: 2xMax (each)
2x10 Bar Warmup:
Upright Row 2x10 Bar Warmup: 2x10 Bar Warmup:
Good Morning Upright Row Upright Row
Lifting Warm-up Pendlay Row Good Morning Good Morning
Overhead Squat Pendlay Row Pendlay Row
Overhead Squat Overhead Squat
Hip Bridge (Advanced: single leg):
2x10 reps Pull-Ups (Advanced: use towels): Hip Bridge (Advanced: single leg): 2x10
2x10 reps
Rack Squat Stretch
Back Squat (calculate based on
working max):
10 x 40%
5 x 50%
Hang Clean and Press (or Jerk): 5 x 75%
4x3 3 x 85%
Back Squat (calculate based on 1+ x 95%
working max): Bench Press:
10 x 40% 10 x 40% ALTERNATE FRONT SQUAT & PULL-
5 x 50% 5 x 50% UPS:
5 x 75% 5 x 75% Front Squat:
3 x 85% 3 x 85% 5 x 75%
Primary Lifts 1+ x 95% 1+ x 95% 5 x 80%
5 x 80%
ALTERNATE BETWEEN: ALTERNATE WITH BENCH Pull-Ups: 4x10 (assisted if needed.
Weighted Step-Ups: PRESS: Advanced: use towels)
5x10 each leg After first 3 sets:
Pull-Ups: 5x10 (assisted if needed. Partner Med Ball Punch: 20x Incline Bench (based on 90% of flat
Advanced: use towels) bench number):
After final 3 sets of Bench Press: 10 x 40%
Pendlay Row: 3x8 5 x 50%
5 x 75%
3 x 85%
1+ x 95%
5 x 75%
Cossack Squat 2x10 each leg Dips: 3x10 Glute-Ham Raise: 2x10
Auxilary Lifts
Single-Leg Stepdown 2x10 each leg 3-Way Shoulder Raises: 3x10 Single-Leg RDL: 2x15 each