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Let’s Get Rolling! Thank you for joining the Garage Strength Team! Get ready to dive into this program and chase after your goals! If you would like an individualized program that is built specifically for your needs as an athlete, sign up for a custom program HERE.
Autoregulation Autoregulation is learning how hard your body is able to push itself. It requires you to feel how much to increase weights in a proper progression to ensure you are thoroughly warmed up and able to go as heavy as you are able without failing on any sets (unless specified). Percentage Based Training Watch Here Percentage based training is an alternative to autoregulation where the specific weights to be lifted on each set is based on a percentage of your 1 rep max (1RM) of that lift. All percentages should be based on your 1RM prior to the beginning of the program. If you do not know your 1RM, use autoregulation instead. We do not often use percentage based training as we want you to learn autoregulation to discover how your body reacts and adapts to training on your own.
Video Links 1a
Click the exercise name to be redirected to a video of the exercise
Bench Press Massive press!
For a more detailed explanation of the program template, scroll to the bottom of the program!
Day 1 Running
Block 1
Warm Up High Knees
2 x 20m
Butt Kicks
2 x 20m
C Skips
2 x 20m
Easy A Skips
2 x 20m
Leg Swings Forward
2 x 12/12
Led Swings Side
2 x 12/12
3 Step Reach
2 x 7/7
Forward Lunge w/ Twist
2 x 6/6
Running Linear Day
Week 1
Week 2
Week 3
Week 4
Sprints
7 x 10m 7 x 10m 60 sec rest 60 sec rest
7 x 10m 7 x 10m 60 sec rest 60 sec rest
Sprints
7 x 25m 7 x 25m 7 x 25m 7 x 25m 90 sec Rest 90 sec Rest 90 sec Rest 90 sec Rest
Sprints
5 x 50m 5 x 50m 5 x 50m 5 x 50m 120 sec Rest 120 sec Rest 120 sec Rest 120 sec Rest
Rebellion Program
Day 1 Lower Body Strength
Block 1
Warm Up Hips Foam Roll
Elevated Calf Stretch
Overhead Deficit Split Squat
Deep Sumo Squat
1:00/1:00
1:00/1:00
2 x 8/8
2x8
Lifting 1a
2 Box Clean
Week 1
Ramp 2 x 3, 4 x 1 1x4
Week 2 Ramp
Week 3
Week 4
6x2
Static 2 x 3, 4 x 1 1x3
Ramp
4 x 3, 1 x 6
3 x 5/5 2 x 9/9
4x5
4 x 3, 1 x 6
7x1
OR HIGH HANG CLEAN
2a
Front Squat
2b
Single Leg Side Jump
5 x 3/3
5 x 3/3
5 x 3/3
5 x 3/3
3a
Goblet Sliding Cossack Squat
4 x 7/7
4 x 7/7
4 x 7/7
4 x 7/7
3b
Hamstring Pulls
4x7
4x7
4x7
4x7
4 x 4/4
4 x 4/4
4 x 4/4
4 x 4/4
4a
Side DB Drop Snatch to Hip Lock
Good posture
Explosive
Beast
Hamropes
Squeeze tight
Rebellion Program
Day 2 Upper Body Strength
Block 1
Warm Up Banded Internal/ External Rotations
Underhand Band Pull Aparts
Push Ups
Reverse Snow Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting 1a
1/4 Squat and Jumps
2a
Bench Press
2b
Reclining Rows
3a
DB Incline Bench with Pause
3b
Pull Ups
3c
Meadow Swings
Week 1
Week 2
4x4
5x3
4x3
5x2
4 x 3, 2 x 9
5x5
5x5
4 x 3, 2 x 9
6 x 12
5 x 12
5 x 12
6 x 12
5 x 7-9
5 x 7-9
5 x 7-9
5 x 7-9
5x5
5x5
5x5
5x5
3 x 25
3 x 25
3 x 25
3 x 25
Ramp
Ramp
Week 3 Static
Week 4 Ramp
Empty bar
Swole
Lats
Trize
Swole
Swoleders
Rebellion Program
Day 3 Running
Block 1
Warm Up Side Skips
2 x 20m
Backward Skips
2 x 20m
Forward Skip w/ Arm Swings
2 x 20m
Backward High Knees
2 x 20m
Hurdle Walkovers
4x5
Hurdle Walk Unders
4x5
Running Shuttle Runs
Week 1
Week 2
Week 3
Week 4
10 yard Sprint/Cut Angle 45 degrees finish 10 yards
7 each side 7 each side 7 each side 7 each side
10-15-10 Shuttle
6 each side 6 each side 6 each side 6 each side
Rebellion Program
Day 3 Athlete Day
Block 1
Warm Up Hips Foam Roll
Elevated Calf Stretch
Overhead Deficit Split Squat
Deep Sumo Squat
1:00/1:00
1:00/1:00
2 x 8/8
2x8
Lifting 1a
PVC Walks
2a
Stair Jumps
2b
2-1 Side jumps
3a
Side Gwiz/ Side Single Leg/ Hurdle Hops
Week 1
Week 2
Week 3
5 x 15m
5 x 15m
5 x 15m
5 x 15m
5x3
5x3
5x3
5x3
5 x 2/2
5 x 2/2
5 x 2/2
5 x 2/2
Ramp
Ramp
Static
Week 4 Ramp
SPEED
FAST
Side
5 x 1/1/2 each 5 x 1/1/2 each 5 x 1/1/2 each 5 x 1/1/2 each side side side side
Springy
3b
Step Up Jumps
4a
Rotating Jump Lunges
5 x 3/3
5 x 3/3
5 x 3/3
5 x 3/3
4 x 4/4
4 x 4/4
4 x 4/4
4 x 4/4
Unilateral
Explosive
Rebellion Program
Day 4 Running
Block 1
Warm Up Squat and Jump
2x7
Backward Lunge w/ Twist
2 x 7/7
Backward Roll to Hamstring
2 x 7/7
Knee Hugs
2 x 7/7
High Knees
2 x 20m
Quad to Hamstrings
2 x 7/7
Running Cuts and Hills
Week 1
Week 2
Week 3
Week 4
15m Backward Sprint/15m Side Cut
4 each side 4 each side 4 each side 4 each side
10m Drop/Plant and Forward 10m
4 each side 4 each side 4 each side 4 each side
Hill Sprints
10 x 25y
10 x 25y
10 x 25y
10 x 25y
Rebellion Program
Day 4 Lower Body Strength
Block 1
Warm Up Hips Foam Roll
Elevated Calf Stretch
Overhead Deficit Split Squat
Deep Sumo Squat
1:00/1:00
1:00/1:00
2 x 8/8
2x8
Lifting 1a
1 Box Clean
Week 1
Ramp 3 x 3, 3 x 1 1x4
Week 2 Ramp
Week 3 Static
Week 4 Ramp
6x2
7x1
10 x 1
4 x 3/3, 1 x 7/7
4 x 5/5
4 x 5/5
4 x 3/3, 1 x 7/7
5 x 17
4 x 17
4 x 17
5 x 17
3 x 9/9
3 x 9/9
3 x 9/9
3 x 9/9
3 x 9/9
3 x 9/9
3 x 9/9
3 x 9/9
Big upper body pull
2a
Single Leg Squat
2b
Ab Roller
3a
Chaos Single Leg RDL
3b
Side Band Walks
Explosive
Core
Hammies
Slow walk
Rebellion Program
Day 5 Upper Body Strength
Block 1
Warm Up Banded Internal/ External Rotations
Underhand Band Pull Aparts
Push Ups
Reverse Snow Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting 1a
Clap Push Ups
Week 1
Week 2
4x5
4x5
4x5
4x5
4 x 4, 2x9
5x7
5x7
4 x 4, 2x9
6 x 9/9
5 x 9/9
5 x 9/9
6 x 9/9
3 x 5, 1x9
4 x 10-12
4 x 10-12
3 x 5, 1x9
4 x 5-7
4 x 5-7
4 x 5-7
4 x 5-7
3 x 25
3 x 25
3 x 25
3 x 25
Ramp
Ramp
Week 3 Static
Week 4 Ramp
Big Finish
2a
DB Bench
2b
Reverse Flys
Swole
Back
3a
Dips
3b
Pull Ups
4a
Drag Curls
Swole shoulders
Swole
Bize
Rebellion Program
Day 1 Running
Block 2
Warm Up High Knees
2 x 20m
Butt Kicks
2 x 20m
C Skips
2 x 20m
Easy A Skips
2 x 20m
Leg Swings Forward
2 x 12/12
Led Swings Side
2 x 12/12
3 Step Reach
2 x 7/7
Forward Lunge w/ Twist
2 x 6/6
Running Linear Day
Week 1
Week 2
Week 3
Week 4
Sprints
50m x 5 75%
50m x 5 75%
50m x 5 75%
50m x 5 75%
Sprints
40m x 8 2:30 rest
40m x 8 2:30 rest
40m x 8 2:30 rest
40m x 8 2:30 rest
Sprints
100m x 6 HAM 3:00 rest
100m x 6 HAM 3:00 rest
100m x 6 HAM 3:00 rest
100m x 6 HAM 3:00 rest
Rebellion Program
Day 1 Lower Body Strength
Block 2
Warm Up Hips Foam Roll
Elevated Calf Stretch
Overhead Deficit Split Squat
Deep Sumo Squat
1:00/1:00
1:00/1:00
2 x 8/8
2x8
Lifting 1a
1 Box Clean
Week 1
Ramp 3 x 3 solid 4 x 1 OTM
Week 2 Ramp
Week 3
Week 4
6x2
Static 3 x 2, 1 x 3 1x4
Ramp 3 x 2 same 5x1
4 x 3/3, 1 x 7/7
5 x 4/4
4 x 3/3
3 x 2/2, 2 x 5/5
5 x 4/4
5 x 4/4
4 x 4/4
5 x 4/4
4x9
4x9
4x9
4x9
4 x 9/9
4 x 9/9
4 x 9/9
4 x 9/9
2 x 25/25
2 x 25/25
2 x 25/25
2 x 25/25
Keep smashing
2a
Single Leg Squat
2b
Side DB Drop Snatch to Hip Lock
3a
Hamstring Pulls
3b
Chaos Single Leg RDL
4a
Chinese Side Bends
Unilateral strength
Volume
Tight catch, just strong lifts
Control
Gut
Rebellion Program
Day 2 Upper Body Strength
Block 2
Warm Up Banded Internal/ External Rotations
Underhand Band Pull Aparts
Push Ups
Reverse Snow Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting 1a
Behind the Neck Jerk
Week 1 Ramp 4 x 2, 1x4
Week 2 Ramp
Week 3 Static
Week 4
5x3
3 x 2 big
Ramp 3 x 2, 4x1
4 x 4, 2x9
3 x 4, 1 x 7 1x9
3 x 4, 1 x 7 1x9
4x4 2x9
6x9
5x9
5x9
6x9
3 x 7, 2 x 10-12
3 x 7, 2 x 10-12
3 x 7, 2 x 10-12
3 x 7, 2 x 10-12
5x1
5x1
5x1
5x1
3 x 12
3 x 12
3 x 12
3 x 12
3 x 17
3 x 17
3 x 17
3 x 17
Smash volume
2a
Incline Bench
2b
Curl Ups
Swole
Swole lats
3a
DB Bench
3b
Rope Climb
4a
Chest Supported Arc Rows
4b
Clap Push Ups
HEAVY
Grip
Back
Reactive
Rebellion Program
Day 3 Running
Block 2
Warm Up Side Skips
2 x 20m
Backward Skips
2 x 20m
Forward Skip w/ Arm Swings
2 x 20m
Backward High Knees
2 x 20m
Hurdle Walkovers
4x5
Hurdle Walk Unders
4x5
Running Shuttle Runs
Week 1
Week 2
Week 3
Week 4
Side Shuffle to Cut Forward Sprint
6 each side 6 each side 6 each side 6 each side
5-10-5 Shuttle
5 each side 5 each side 5 each side 5 each side
Side Shuffle/Back Break
4 each side 4 each side 4 each side 4 each side
7y to 10y cut forward
5y x 15y back
Rebellion Program
Day 3 Athlete Day
Block 2
Warm Up Hips Foam Roll
Elevated Calf Stretch
Overhead Deficit Split Squat
Deep Sumo Squat
1:00/1:00
1:00/1:00
2 x 8/8
2x8
Lifting 1a
Power Clean
2a
Gwiz Stair Jumps
3a
Jan Jump Series
3b
Side T Bar Sliding Cossacks
4a
Hurdle Hops
Week 1
Week 2
5x2
5x2
5x2
5x2
5 x 3/3
5 x 3/3
5 x 3/3
5 x 3/3
5 x 2/2
5 x 2/2
5 x 2/2
5 x 2/2
5 x 4/4
5 x 4/4
5 x 4/4
5 x 4/4
5x5
5x5
5x5
5x5
Ramp
Ramp
Week 3 Static
Week 4 Ramp
Smashmode
Snappy
Rapid
Explosive
Pop
Rebellion Program
Day 4 Running
Block 2
Warm Up Squat and Jump
2x7
Backward Lunge w/ Twist
2 x 7/7
Backward Roll to Hamstring
2 x 7/7
Knee Hugs
2 x 7/7
High Knees
2 x 20m
Quad to Hamstrings
2 x 7/7
Running Cuts and Hills
Week 1
Week 2
Week 3
Week 4
Back Pedal/Side Scrape
15y x 10y 15y x 10y 15y x 10y 15y x 10y 3 each side 3 each side 3 each side 3 each side
10m Drop/Plant and Forward 10m
4 each side 4 each side 4 each side 4 each side
Hill Sprints
12 x 25y
12 x 25y
12 x 25y
12 x 25y
Rebellion Program
Day 4 Lower Body Strength
Block 2
Warm Up Hips Foam Roll
Elevated Calf Stretch
Overhead Deficit Split Squat
Deep Sumo Squat
1:00/1:00
1:00/1:00
2 x 8/8
2x8
Lifting 1a
2 Box Clean
Week 1
Week 2
3 x 2 solid, 4x1
3 x 3, 3 x 2 dub big
4x3
3 x 2, 5x1
3 x 4, 2 x 7 rapid
4x5
4x5
3 x 3, 2x6
4 x 20
4 x 20
4 x 20
4 x 20
4 x 12
4 x 12
4 x 12
4 x 12
Ramp
Ramp
Week 3 Static
Week 4 Ramp
Smashing
2a
Back Squat
3a
Spanish Squats
3b
DB Stiff Leg Deadlift Toes Elevated
DEEEEEEP
Quad
Hams
Rebellion Program
Day 5 Upper Body Strength
Block 2
Warm Up Banded Internal/ External Rotations
Underhand Band Pull Aparts
Push Ups
Reverse Snow Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Week 1
Week 2
4 x 3 light
5 x 2 big
4 x 2 light
6 x 1 big
Bench Press
4 x 5, 2 x 12
5 x 6-7
3x4 2x9
3 x 5, 1 x 7 1 x 11
3a
DB Military Press
4 x 7, 1 x 12
4 x 7, 1 x 12
4 x 7, 1 x 12
4 x 7, 1 x 12
3b
Neutral Grip Pull Ups
4x7 1 x fail
4x7 1 x fail
4x7 1 x fail
4x7 1 x fail
4a
Drag Curls
3 x 35
3 x 35
3 x 35
3 x 35
Lifting 1a
2a
Behind the Neck Jerk
Ramp
Ramp
Week 3 Static
Week 4 Ramp
Big Finish
UNBROKEN REPS
Swole
Lats
Bize
Rebellion Program
Day 1 Running
Block 3
Warm Up High Knees
2 x 20m
Butt Kicks
2 x 20m
C Skips
2 x 20m
Easy A Skips
2 x 20m
Leg Swings Forward
2 x 12/12
Led Swings Side
2 x 12/12
3 Step Reach
2 x 7/7
Forward Lunge w/ Twist
2 x 6/6
Running Linear Day
Week 1
Week 2
Week 3
Week 4
Sprints
100m x 5 70%
100m x 5 70%
100m x 5 70%
100m x 5 70%
Sprints
20m x 12 FAF 2:00 rest
20m x 12 FAF 2:00 rest
20m x 12 FAF 2:00 rest
20m x 12 FAF 2:00 rest
Sprints
40m x 8 2:30 rest
40m x 8 2:30 rest
40m x 8 2:30 rest
40m x 8 2:30 rest
Rebellion Program
Day 1 Lower Body Strength
Block 3
Warm Up Hips Foam Roll
Elevated Calf Stretch
Overhead Deficit Split Squat
Deep Sumo Squat
1:00/1:00
1:00/1:00
2 x 8/8
2x8
Lifting 1a
Power Clean/Full Clean
Week 1
Week 2
6 x 1/2
6 x 1/1
4 x 2/2
6 x 1/1
3 x 4, 2x7
5x4
3 x 3, 1x5
3 x 3, 1 x 5 1x7
Ramp
Ramp
Week 3 Static
Week 4 Ramp
Explosive and tight
2a
Back Squat
2b
Weighted One Arm Bicycling
5 x 9/9
5 x 9/9
4 x 9/9
5 x 9/9
3a
T-Bar Single Leg RDL
4 x 7/7
4 x 7/7
4 x 7/7
4 x 7/7
3b
Goblet Cossack Squat
4 x 7/7
4 x 7/7
4 x 7/7
4 x 7/7
3c
Hamstring Pulls
4x7
4x7
4x7
4x7
Good posture
Core
Beast
Hold DB
Slow down
Rebellion Program
Day 2 Upper Body Strength
Block 3
Warm Up Banded Internal/ External Rotations
Underhand Band Pull Aparts
Push Ups
Reverse Snow Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting 1a
Behind the Neck Power Jerk
Week 1
Week 2
5x2
5x2
4x3
6x1
5/3/2/2/9/9
4 x 4, 1x9
4 x 4, 1x9
5/3/2/2/9/9
6 x 7/7
5 x 7/7
5 x 7/7
6 x 7/7
3x5 2 x 11
3x5 2 x 11
3x5 2 x 11
3x5 2 x 11
4x5 1 x fail
4x5 1 x fail
4x5 1 x fail
4x5 1 x fail
3 x 25
3 x 25
3 x 25
3 x 25
Ramp
Ramp
Week 3 Static
Week 4 Ramp
OR CLAP PUSH UPS
2a
Bench Press
2b
Duffin Rows
3a
High DB Incline Bench
3b
Narrow Grip Pull Ups
4a
Short Stroke Chest Row
Swole
Back
Swole
Lats
Back
Rebellion Program
Day 3 Running
Block 3
Warm Up Side Skips
2 x 20m
Backward Skips
2 x 20m
Forward Skip w/ Arm Swings
2 x 20m
Backward High Knees
2 x 20m
Hurdle Walkovers
4x5
Hurdle Walk Unders
4x5
Running Shuttle Runs
Shuttle 5-10-5
Week 1
Week 2
Week 3
Week 4
6 each side 6 each side 6 each side 6 each side
Side Shuffle/Back Break
5 x 10 y 6 each
5 x 10 y 6 each
5 x 10 y 6 each
5 x 10 y 6 each
Side Shuffle/Forward Break
7 x 10 y 6 each
7 x 10 y 6 each
7 x 10 y 6 each
7 x 10 y 6 each
Rebellion Program
Day 3 Athlete Day
Block 3
Warm Up Hips Foam Roll
Elevated Calf Stretch
Overhead Deficit Split Squat
Deep Sumo Squat
1:00/1:00
1:00/1:00
2 x 8/8
2x8
Lifting 1a
PVC Walks
2a
Skips for Height
Week 1
Week 2
Week 3
5 x 15m
5 x 15m
5 x 15m
5 x 15m
5 x 4/4
5 x 4/4
5 x 4/4
5 x 4/4
5 x 1/4
5 x 1/4
5 x 1/4
5 x 1/4
Ramp
Ramp
Static
Week 4 Ramp
SPEED
FAST
2b
Seated Hurdle Hops
3a
Side DB Drop Snatch to Hip Lock
5 x 3/3
5 x 3/3
5 x 3/3
5 x 3/3
3b
Single Leg Stair Jumps
5 x 3/3
5 x 3/3
5 x 3/3
5 x 3/3
4a
Reckless V jumps
4 x 2/2
4 x 2/2
4 x 2/2
4 x 2/2
Side
Springy
Unilateral
Explosive
Rebellion Program
Day 4 Running
Block 3
Warm Up Squat and Jump
2x7
Backward Lunge w/ Twist
2 x 7/7
Backward Roll to Hamstring
2 x 7/7
Knee Hugs
2 x 7/7
High Knees
2 x 20m
Quad to Hamstrings
2 x 7/7
Running Cuts and Hills
Side Shuffle/Forward Cut
Back/Back Break
Hill Sprints
Week 1
Week 2
Week 3
Week 4
10y x 10y 4 each
10y x 10y 4 each
10y x 10y 4 each
10y x 10y 4 each
10 x 15 y 4 each side 4 each side 4 each side 4 each side
15y x 12 reps
15y x 12 reps
15y x 12 reps
15y x 12 reps
Rebellion Program
Day 4 Lower Body Strength
Block 3
Warm Up Hips Foam Roll
Elevated Calf Stretch
Overhead Deficit Split Squat
Deep Sumo Squat
1:00/1:00
1:00/1:00
2 x 8/8
2x8
Lifting 1a
1 Box Power Clean
Week 1 Ramp
Week 2
6 x 2 static
Ramp 3x3 4x1
3 x 4/4 2 x 9/9
Week 3 Static
Week 4 Ramp
4x2
8x1
5 x 3/3
4 x 3/3
4 x 2/2 1 x 5./5
5 x 17/17
5 x 17/17
4 x 17/17
5 x 17/17
3 x 17
3 x 17
3 x 17
3 x 17
3 x 17
3 x 17
3 x 17
3 x 17
Big upper body
2a
Single Leg Squat
2b
Chinese Side Bends
3a
Reverse Hyper
3b
Spanish Squats
Explosive
Core
Back work
Quads
Rebellion Program
Day 5 Upper Body Strength
Block 3
Warm Up Banded Internal/ External Rotations
Underhand Band Pull Aparts
Push Ups
Reverse Snow Angels
2 x 8/8
2 x 20
2x8
2 x 8/8
Lifting 1a
Behind the Neck Push Press
Week 1
Week 2
4x5
4x5
4x5
4x5
7/5/3/5/7
3x5 2x9
3x5 2x9
7/5/3/5/7
5 x 7-9
5 x 7-9
5 x 7-9
5 x 7-9
4 x 12/12
4 x 12/12
4 x 12/12
4 x 12/12
4 x 17
4 x 17
4 x 17
4 x 17
3 x 25
3 x 25
3 x 25
3 x 25
3 x 25
3 x 25
3 x 25
3 x 25
Ramp
Ramp
Week 3 Static
Week 4 Ramp
Big Finish
2a
Incline Bench
2b
Curl ups
3a
Alternating DB Bench
3b
Bent Over Row
4a
Preacher Curl
4b
Tricep Extensions
Swole
Lats
Swole
Pronated
Bize
Trize
Rebellion Program
mobility Day 1
Day 2
Foam Roll Middle Back
60-90s
Foam Roll Lats
60-90s
Foam Roll Hips
60-90s
Foam Roll Mid Back
60-90s
Foam Roll Groin
60-90s
Foam Roll Groin
60-90s
Couch Stretch
3 x 30s
Brettzel
3 x 30s
Prayer Stretch
3 x 30s
Table Stretch
3 x 10
T-Spine Rotation
3 x 10
Hip opener
Leg Lowering
3 x 10
Twisting Bear
Day 3
1x through 3 x 10
Day 4
Foam Roll IT Band w knee bend
60-90s
Foam Roll ITB w knee bend
60-90s
Foam Roll Mid Back with ext
60-90s
Foam Roll Mid Back with ext
60-90s
Foam Roll Groin
60-90s
Foam Roll Lats
60-90s
Supine Shoulder Ext
3 x 20s
Band Shoulder Series
2 x 15s holds
Seal Stretch
3 x 20s
Band Hip Stretch
3 x 10
Trunk Rotation
3 x 10
Arch Hollow Rolls
3 x 5/5
Standing T-spine ext
3 x 20s
Spider Crawl
3 x 5/5
Prone Arm Extension
3 x 10
Xiaopeng forward
3 x 10
Program Layout Exercise Groups/ Supersets Complete all sets from 1a, then move to 2a. For group 3, complete a set of 3a, then 3b, and alternate between the exercises until all sets are completed. Finally move onto 4a and complete all sets.
Ramp means that you should increase weight each set, pushing yourself to go heavier until the last set is the most weight that you can do.
Static means that every set should be the same weight. Typically you should pick a mid range weight, such as the amount you would lift on the 2nd or 3rd set of a ramping week.
Lifting All Sets
Feet Snatch 1a No Keep Toes Grounded
All Sets
2a Power Clean/Clean
All Sets
All Sets
3a Back Squat 3b Box Jumps 4a Cossack Squats Rest: 1:00
Weight Log Enter the amount of weight you lifted here, either for each set or the heaviest set.
Rest Time The rest time provided should be taken in between each set. For supersets, perform one exercise after the other, and take the rest period after each round.
Video Links Click the exercise title for an example video of the exercise.
3 x 2, 2 x 1 Perform 3 sets of 2, then perform 2 sets of 1.
Ramp
Ramp
Static
Ramp
3 x 2, 2 x 1
3 x 2, 2 x 1
4x2
3 x 2, 2 x 1
5 x 2/1
5 x 2/1
4 x 2/1
5 x 2/1
7,5,3,7,5,3
7,5,3,7,5,3
7,5,3
7,5,3,7,5,3
6x4
6x4
3x4
6x4
3 x 6/6
3 x 6/6
3 x 6/6
3 x 6/6
Varying Rep Schemes When every set in an exercise has different reps, we separate the sets with a comma. In this example, the first set is 7 reps, the second 5 reps, the third 3 reps, and so on.
Unilateral/ Alternating Exercises Some exercises require a number of reps on each side, either x reps on one leg/arm then x reps on the other, or alternating between both sides. In this example, you will perform 6 squats on each leg, alternating from one leg to the other.
Complexes In a complex of exercises, the number of reps for each exercise is separated by the slash. One exercise should flow right into the next. In this case 2 power cleans right into 1 full clean.
Terms and Abbreviations “Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift, pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or “Hang Clean” if the bar is to start at the knees. Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the most weight that you can do. Static: Every set should be the same weight. Typically you should pick a mid range weight, such as the amount you would lift on the 2nd or 3rd set of a ramping week. Unbroken: Do not pause at the top or the bottom of the rep, make continuous. OTM: On The Minute. Set a timer and start each set at the start of every minute. NB: No brush. The bar may not make contact at the hips for cleans and snatches. NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the ground. BN: Behind the Neck. The bar is set behind the neck rather than a front rack. NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other. ECC: Eccentric. Lower the weight slowly. HAF/HAM: Heavy as F**k, as heavy as possible SL: Single Leg. DB: Dumbbell. KB: Kettlebell. Alt: Alternating.