Strength program

INSTRUCTIONS

Welcome to the Deka Comp Strength Cycle! This program is designed to increase you pressing, pulling
and squat strength. We have 12 weeks ahead of us in which each week builds on the next. It is crucial for
you to maintain integrity throughout the program, respect the % listen to your body and increase your
attention to recovery and nutrition.

The first 6 week are 4 training days. During these 6 weeks, your schedule should look like so:
- Day 1: Strength Training + Conditioning (Session 2 Conditioning piece from Deka comp)

- Day 2: Strength Training

- Day 3: Strength Training + Conditioning (Session 2 Conditioning piece from Deka comp)

- Day 4: Strength Training

You can take the rest days when you need but you NEED to alternate between upper body and lower
body.


The second portion (last 6 weeks) will be 3 training days. During the final 6 weeks, intensities will be very
high therefore focus is on recovery. Strength comes from recovery from a stressor therefor. Your schedule
should look like so:

- Day 1: Strength Training + Conditioning (Session 2 Conditioning piece from Deka comp)

- Day 2: Strength Training + Conditioning (Session 2 Conditioning piece from Deka comp)

- Day 3: Strength Training + Conditioning (Session 2 Conditioning piece from Deka comp)

Between training days you can incorporate light active recovery style training but you MUST have 2 full
rest days.
INSTRUCTIONS & FAQ

• How to read the Tempo: • How to perform Cluster Sets • Should I have a rest week
between week 12 and test
Tempo: 1-2-3-4 A cluster set is a set in which we week?
deliberately break it up to insert a short
Number 1 is the eccentric contraction
rest (10-20 seconds). Cluster sets can be
There isn’t a lot of training in the last
Number 2 is the hold time when the done with the rest holding the bar OR by
weeks of the strength program therefore
muscle is stretch
setting the bar back down or bak into the
we feel that you can go from the last week
Number 3 is the concentric contraction
rack. At high intensities with low reps (2-1)
of the program into the test week the
Number 4 is the hold time when the we recommend you re-rack or set down
following week.

muscle is contracted
the bar completely.

Example:
• How do I train around this
OH BB Press
• What if I can’t do the prescribed
program?
4 x 12
reps on the pull ups?
Tempo: 4-0-X-0

We strongly recommend that training

respects the rest and recovery needed If you cannot do the prescribed reps on
4: Descent in 4 seconds
the pull ups use a band. On our Youtube
from this program. In the first 6 weeks,
0: No pause at the bottom (shoulders)
Channel we will demonstrate different
only conditioning pieces should be added
X: Explosive ascent
ways of using the band.

on training days as a session 2.

0: No pause at the top (arms extended)

In the second phase of the program, there • What if I feel really good and
• Terms: are only 3 training days and only 2 active want to go heavier than written?
recovery days should be added. These
AHAP = As heavy as possible
active recovery days should be We have 2 scheduled test weeks in this
OH = Over head
conditioning based, light weight and to program. Please respect the test weeks
DB = Dumbell
breathe heavy for a bit but should NOT and the % leading up to them

RPE = Rated perceived exertion

strain your CNS in any way.

Where do I find movement Demos? On the Deka Comp YouTube channel

Macrocycle 1
 Macrocycle 1/Accumulation phase/Week 1
Day 1 Day 2 Day 3 Day 4
Upper body Lower body Upper body Lower body
OH DB press Back squat Incline Bench press Front squat

4 x 12 4 x 12 @First set @65% ascending to 70% for the 4 x 12 4 x 6 @ascending from 65% to +++
Tempo 4-0-X-0 last set(s) Tempo 4-0-X-0 *****Rest 90 seconds between sets*****
*****Rest 90 seconds***** Tempo 4-0-X-0 *****Rest 90 seconds*****
*****Rest 90 seconds*****
Tempo chin up (supinated) Power clean from blocs Tempo Pull ups (Pronated) Snatch grip Romanian Deadlift

4 x 10 @ AHAP E2MOM for 10 minutes 4 x 10 @AHAP 3 x 10 @ascending to RPE 9/10

Tempo 4-0-X-0 5 x 3 @70% Tempo 4-0-X-0 Tempo 3-0-X-0
*****Rest 90-120 seconds***** *****Rest 90-120 seconds***** *****Rest 90 seconds*****

If you cannot perform sets of 10 pull-ups, do them If you cannot perform sets of 10 pull-ups, do
assisted with: them assisted with:
- Band behind the shoulders - Band behind the shoulders
- Band below the feet - Band below the feet
- Band hanging on pull-up bar - Band hanging on pull-up bar

DB bench press (neutral grip) Deficit lunges (2-4 inches) Weighted Ring dips Poliquin step ups

3 x 15 @ AHAP 3 x 20/20 @ AHAP 3 x 10 @ AHAP 3 x 10

Tempo 3-0-1-1 No tempo Tempo 3-1-1-0 Tempo 3-0-1-0
*****Rest 60-90 seconds***** *****Rest 60 seconds between sets***** *****Rest 60-90 seconds***** *****Rest 60 seconds*****

Stay in the split stance for the 20 repetitions

Row variation (neutral) Seated good morning Row variation (supinated) Hip extension @parallel to the ground

Standing band pull 3 x 15 @ AHAP Bent over row 3 x 20 @ Weighted, AHAP

Tempo 3-0-1-0 Tempo 3-0-1-0
3 x 25 *****Rest 60-90 seconds between sets***** 3 x 20 @AHAP *****Rest 60-90 seconds*****
No Tempo No Tempo
*****Rest 30-60 seconds***** *****Rest 60-90 seconds*****
Trap 3 raises Post chain Banded Skull crushers Core

2 x 15 Banded march 100 repetitions for time Barbell OH Sit-ups

Tempo 3-0-1-0 No tempo 3 x 10 @ AHAP
5 minutes with heavy band
*****Rest 60 seconds***** *****Rest 60-90 seconds between sets*****

Feet must be under something

Lying DB External rotation Core Core

2 x 15 “ MCGill Big 3 ” Strict TTB

Tempo 3-0-1-0 3 sets
10/10 Bird dog* Accumulate 30 reps with a slow 3 seconds
*****Rest 60 seconds***** 30 seconds/elbow Side plank eccentric
10/10 Dead bug*

***** Hold every rep for 3 seconds *****

 Macrocycle 1/Accumulation phase/Week 2
Day 1 Tuesday Thursday Friday
Lower body Upper body Lower body Upper body

Back squat Bench press Front squat OH barbell press

12-12-10-10 @67%-70%-72%-74% 4 x 12 4 x 6 reps @65%+++ 12-12-10-10 @ 67%-70%-72%-74%

Tempo 4-0-X-0 Tempo 4-0-X-0 Pause 2 seconds at 1/4 Tempo 4-0-X-0
***** Rest 180 seconds between sets ****** *****Rest 90 seconds***** Pause 2 seconds at 1/2 ***** Rest 90 seconds between sets ******
Pause 2 seconds at 3/4
*****Rest 90 seconds between sets*****
Power clean Tempo chin up (neutral) Deficit deadlift @ 2'' Tempo pull-ups

E2MOM for 10 minutes 4 x 10 @AHAP 3 x 8 @ RPE 9.5/10 3 pauses Pull-ups

3 @70% + 2.5-5 lbs Tempo 4-0-X-0 Tempo 4-0-X-0, Dead Start, no TNG 3 x 8 @ AHAP
Rest 90-120 seconds ***** Rest 180 seconds between sets ****** ****** Rest 90 seconds between sets ******

Pause 2 seconds at 1/4

Pause 2 seconds at 1/2
Pause 2 seconds at 3/4
Bulgarian split squat Seated DB OH press Front Rack Double KB Side step ups Weighted Ring dips

3 x 20/leg @ AHAP 3 x 10 3 x 15 @ AHAP 4 x 12 @AHAP

No tempo Tempo 3-0-1-1* Tempo 3-0-1-0 Tempo 3-1-X-0
*****Rest 60 seconds between sets***** *Hold 1 seconds at forehead in the ascent *****Rest 60 seconds between sets***** *****Rest 60-90 seconds between sets*****
*****Rest 90 seconds between sets*****
Box must be low. Hips must be higher than the
knees at the bottom.
Wide stance Good morning (Standing) Row variation (supinated grip) Incline Hip extension @45° to the ground Row variation (neutral)

3 x 12 @AHAP Standing band row 3 x 15 @Weighted, AHAP DB Seal row

Tempo 3-0-1-0 3 x 15 No Tempo 3 x 15
*****Rest 60-90 seconds***** Tempo 1-0-X-2 *****Rest 60-90 seconds***** Tempo 3-0-X-2
Use a safety bar if possible Rest 60-90 seconds

When you bent, goal is to have your shin pointing

backward (knee behind your heel). Keep your big
toe glued to the ground.
Banded leg curls Trap 3 raises Core Standing banded triceps extension

100 reps as fast as possible with a light band 2 x 15 MCGill Big 3 100 Repetitions for time
Tempo 3-0-1-0 3 sets
10/10 Bird dog* After last repetition, hold as long as possible
30 seconds/elbow Side plank with extended arms
10/10 Dead bug*
***** Hold every rep for 3 seconds ***** It should be around 45-60 seconds
Core (dynamic) Banded external rotation Face pulls

Side bends 2 x 15 2 x 15
2 x 20/side No tempo Tempo 1-0-1-2
Hold at 180° for max time after the 20th repetition *****Rest 60 seconds***** Rest 60 seconds between sets
*****Rest 60-90 seconds*****
Core

Barbell OH Sit-ups
3 x 6 @ AHAP
Rest as needed between sets
 Macrocycle 1/Accumulation phase/Week 3
Day 1 Day 2 Day 3 Day 4
Lower body Upper body Lower body Upper body

OH press Back squat Incline press Close Stance Front squat

12-10-8-6 @70%-74%-78%-80% 12-10-8-8 @70%-75%-78%78% 12-10-8-6 @RPE 9/10 for the 3 first set, RPE 4 x 6 @ascending from 65% to +++
Tempo 4-0-X-0 Tempo 4-0-X-0 10/10 for the last set *****Rest 90 seconds between sets*****
Tempo 4-0-X-0
***** Rest 180 seconds between sets ***** ****** Rest 180 seconds between sets ******
***** Rest 180 seconds between sets ******
Tempo chin up (supinated) Power clean Tempo pull ups (Neutral Grip) Rack Deadlift

3 pauses Chin-ups E2MOM for 10 minutes 3 pauses Pull-ups (Neutral Grip) 3 x 6 @RPE 9.5/10
3 x 8 @ AHAP 3 @70% + 5-7.5 lbs 3 x 8 @ AHAP Tempo 4-0-X-0
****** Rest 90 seconds between sets ****** ****** Rest 90 seconds between sets ******
****** Rest 180 seconds between sets ******
Pause 2 seconds at 1/4 Pause 2 seconds at 1/4
Pause 2 seconds at 1/2 Pause 2 seconds at 1/2
Pause 2 seconds at 3/4 Pause 2 seconds at 3/4

Banded push ups Double KB Front rack lunges Weighted Ring dips Facing step ups

3 x 10 3 x 100' 10-10-8-8 @RPE 9.5/10 3 x 10

Tempo 3-0-1-0 ****** Rest 90 seconds between sets ****** Hold 2 seconds at the bottom Tempo 3-0-1-0
*****Rest 60-90 seconds***** ***** Rest 90 seconds ******
Row variation (pronated) Single leg Bulgarian Deadlift Row Variation (neutral) Reverse hypers

Bent over Banded row 3 x 10/leg Ring row feet on box 3 x 15

3 x 20 Tempo 3-0-1-0 3 x Max rep
Tempo 1-0-X-0 Tempo 3-0-1-1
****** Rest 90 seconds between sets ****** ****** Rest 90 seconds between sets ****** ****** Rest 90 seconds ****** ****** Rest 90 seconds ******

Use a Reverse Hyper machine if possible. If

you do not have one, use a GHD.
Bent over lateral raises Core (dynamic) Supinated Skull Crushers Swiss ball leg curls

2 x 15 Pegboard leg raise 3 x 10 2 x 15

No tempo 2 x 15 Tempo 3-0-1-0 Tempo 3-0-1-0
*****Rest 60seconds***** Tempo 3-0-1-0
****** Rest 60 seconds between sets ****** ****** Rest 90 seconds between sets ****** Rest 60-75 seconds between sets
Farmer carry Stability Band pull apart Core (isometric)

2 x 200m @ AHAP Tall kneeling on swiss ball 100 repetitions for time with a light band MCGill Big 3
Hold for max time after last repetition 3 sets
****** Rest as needed ****** 2 x 30 seconds 10/10 Bird dog*
Aim for 60-90 seconds 30 seconds/elbow Side plank
10/10 Dead bug*
***** Hold every rep for 3 seconds ******
Macrocycle 2
 Macrocycle 2 / Intensification phase / Week 1
Day 1 Day 2 Day 3 Day 4
Lower body Upper body Lower body Upper body

OH press Back squat Bench press Banded Front squat

12 x 2 @50%+ light bands

5-5-4-4 @80-80-83-83% 5-5-4-4 @80-80-83-83% 5-5-4-4 @80-80-83-83%
Rest 30 seconds between sets
No tempo No tempo No tempo

Every ascent must be performed as fast as

*****Rest 2 minutes between sets***** *****Rest 3 minutes between sets***** ****Rest 2 minutes between sets******
possible

Tempo chin up (supinated) Power clean Tempo pull ups Elevated Deadlift (Just below the knees)

4 x 6 @ AHAP E2MOM for 10 minutes 4 x 6 @ AHAP 3 x 10 @ AHAP with good form

Tempo 3-0-1-0 3 @70% + 5-7.5 lbs Tempo 3-0-1-0 No tempo, explosive ascent, every rep start
with a dead start
***** Rest 90 seconds between sets ****** ***** Rest 90 seconds between sets *****
*****Rest 90-120 seconds between sets*****

Banded push ups Double KB Front rack lunges Weighted Ring dips Barbell Step ups (Facing box)

3 x 10 3 x 100’ @ AHAP 3 x 8 @ RPE 9.5/10 3 x 10 @ AHAP

Tempo 3-0-X-0 Tempo 2-1-X-1 Tempo 3-0-1-0
****** Rest 90 seconds between sets ****** ***** Rest 90 seconds ******
*****Rest 2 minutes between sets***** *****Rest 60-90 seconds*****
Perform all 10 reps with right leg before
switching to left leg. Keep the working foot on
the box for the entire set. Box should have
leg just below 90 degrees.
Row variation (pronated) Banded Single leg RDL Row Variation (neutral) Reverse hypers

Bent over row @ AHAP 3 x 12/leg Ring row feet on box 3 x 15

Pull the DBs to the body and hold for 10 seconds Tempo 3-0-1-0 3 x 10 ****** Rest 60 seconds ******
Rest 10 seconds Tempo 3-0-1-1
Pull the DBs to half rep and hold 10 seconds ****** Rest 90 seconds between sets ****** ****** Rest 90 seconds ******
Rest 10 seconds
Pull the DB by 2 inches and hold 10 seconds

****** Rest 90 seconds between sets ******

Bent over lateral raises Core (dynamic) Supinated Skull Crushers Swiss ball leg curls

2 x 15 Pegboard leg raise 3 x 10 200 Banded side walk (100 per side)
Tempo 3-0-1-0 2 x 15 Tempo 3-0-1-0
Tempo 3-0-1-0
****** Rest 60 seconds between sets ****** ****** Rest 90 seconds between sets ******
Triceps extension Stability Band pull apart Core (isometric)

100 repetitions as fast as possible with a light Tall kneeling on swiss ball 100 repetitions as fast as possible with good MCGill Big 3
band form (Shoulders engaged with shoulder 3 sets
2 x 30 seconds blades down and together) 10/10 Bird dog*
30 seconds/elbow Side plank
10/10 Dead bug*
***** Hold every rep for 3 seconds ******
Farmer carry

2 x 200m

****** Rest as needed ******

 Macrocycle 2 / intensification phase / Week 2
Monday Tuesday Thursday Friday
Lower body Upper body Lower body Upper body

OH press Back squat Bench press Banded Front squat

4-4-2-2 @85-85-90-90% 4-4-2-2 @85-85-90-90% 4-4-2-2 @ 85-85-90-90% 12 x 2 @ 55%+ light bands

Rest 30 seconds between sets
*****Rest 120-180 seconds***** *****Rest 120-180 seconds***** *****Rest 120-180 seconds*****
Every ascent must be performed as fast as
possible
Pull ups (Neutral grip) Power clean from blocs Chin ups Clean Grip Romanian Deadlift

Weighted with vest, backpack, weight belt Below the knees Weighted Chin-up 3 x 8 @ ascending to RPE 9/10
- 2 x 5 @87% E2MOM for 10 minutes - 2 x 5 @87% Tempo 3-0-X-0
- 2 x 3 @90% - 3 reps @75% - 2 x 3 @90%

*****Rest 90 seconds*****
****** Rest 90-120 secs between sets ****** ****** Rest 90-120 secs between sets ******
Use straps
DB bench press (Neutral Grip) Barbell Front Rack Walking Lunges Ring dips Double DB Front rack step ups

3 x 8 @ To failure 5 x 50' @ AHAP - 4 x 6 @ AHAP, last set to failure - 4 x 6 @ AHAP

- Tempo 3*-0-X-0 - Tempo 3-0-X-0
Tempo 3-0-X-0 Rest 60-90 seconds between sets *1 second pause half way down
****** Rest 90 seconds ******
****** Rest 60-90 seconds ******* ****** Rest as needed between sets *******
Body Row (Pronated) Single Leg curls on Swiss Ball Single arm Rope Sled Pull Super man hold on Swiss ball

3 x max rep @With vest if more than 10 reps 3 x 6/leg 3 x 50'/arm @ AHAP 3 x 60 seconds max attemps
Pause 2 seconds at 1/4
Pause 2 seconds at 1/2 Slow and controlled ****** Rest as needed ****** ****** Rest as needed between sets ******
Pause 2 seconds at 3/4
****** Rest as needed ******
*****Rest 60-90 seconds*****

Banded Skull crushers Post chain Lying DB External rotation Core

4 x 8 @ to failure Banded good morning hold 2 x 15 Weighted OH sit-ups with barbell

3 x 60 seconds Tempo 3-0-1-0 4 x 4 @ascending to RPE 9.5/10
Tempo 4-0-X-0 *****Rest 60-90 seconds between sets***** Rest 60-90 seconds between sets

Use a safety bar if possible

Banded curls Core Vertical face pulls (to ears) Farmer Carry

100 repetitions as fast as possible with a light Side plank on Swiss Ball 3 x 12 Fat grip for 200m
band *****3 x 45-60 seconds***** Tempo 1-0-1-2 Normal grip for 200m
*****Rest 60-90 seconds between sets***** Pinch grip for 200m
The band is pulling forward
All sets performed as heavy as possible
Core

100 Toes touches for time

 Macrocycle 2 / intensification phase / Week 3
Day 1 Day 2 Day 3 Day 4
Upper Body Lower Body Upper Body Lower Body

OH press Back squat Bench press Deadlift

3-2-1-3-2-1 3-2-1-3-2-1 3-2-1-3-2-1 Work up to a 1 RM

3 @ 87 % 3 @ 87 % 3 @ 87 % NO FAIL!
2 @ 92 % 2 @ 92 % 2 @ 92 %
1 @ 97 % 1 @ 97 % 1 @ 97 %
3 @ 92 % 3 @ 92 % 3 @ 92 %
2 @ 97 % 2 @ 97 % 2 @ 97 %
1 @ 102+% 1 @ 102+% 1 @ 102+%

No tempo No tempo No tempo

*****Rest 120-180 seconds***** *****Rest 3-4 minutes***** *****Rest 120-180 seconds*****

NO FAIL! NO FAIL! NO FAIL!

Tall Kneeling banded Face Pull Power clean from blocs Pull-up variation of your choice Reverse Hyper
(weighted)
3 x 10 E2MOM for 10 minutes 3 x 12 @Bodyweight
3 reps @75% 3-3-2-2-1-1
- Squeeze 2 seconds at peak contraction - Below the knees 3 @ 90% *****Rest 60-90seconds between sets*****
3 @ 90%
*****Rest 60-90seconds between sets***** 2 @ 95%
2 @ 95%
1 @ 100%
1 @ 100+%

No tempo
*****Rest as needed between sets*****
Core Lying DB External rotation Farmer Carry

3 sets 2 x 15 - Fat grip for 200m

6/6 Dead bug with swiss ball *****Rest 60 seconds***** - Normal grip for 200m
30 seconds Side plank on swiss ball - Pinch grip for 200m
6/6 Bird dog hold on bench + row
Farmer Carry

- Fat grip for 200m

- Normal grip for 200m
- Pinch grip for 200m
Macrocycle 3
 Macrocycle 3 / Week 1
Day 1 Day 2 Day 3
Volume day Speed day Intensity day
Strict Press Banded Bench Press Strict Press

5 x 5 @80% EMOM 9 Cluster sets (3 sets, ascending if possible)

1 rep @85%
***** Rest 60-90 seconds between sets ****** 3 repetitions @40% + light band rest 15-20 seconds
1 rep @85%
Every ascent must be performed with the intention of moving as rest 15-20 seconds
fast as possible 1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 2-3 minutes
Back Squat Front Squat Back Squat

10 x 6 @70% EMOM 10 Cluster sets (3 sets @ascending if possible)

***** Rest 60-90 seconds between sets ****** 3 repetitions @ 40% + mod band 1 rep @85%
rest 15-20 seconds
Every ascent must be performed with the intention of moving as 1 rep @85%
fast as possible rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 2-3 minutes

The number is the weight for the first set

Power Clean from the ground Power Snatch from the ground Sumo Deadlift

E2MOM for 10 minutes E2MOM for 10 minutes Work up to a 3RM

3 reps @77% 3 reps @70% Release tension before each rep, no TNG

Every Eccentric Phase in 4 seconds

Core Accessory Core

Turkish Get up Banded W-Y 3 rounds

6/6 Bird dog, Hold every rep for 5 seconds

As heavy as possible for: 3 x 10 45 seconds /elbows Side plank on Swiss ball

6/6 Dead bug with swiss ball, Hold every rep for 5 seconds
5 x 1/side
Post Chain Core

Banded Good morning Hold (at 45°

Strict TTB
3 x max rep
3 x 60 seconds
Tempo 3-0-X-0
Rest 90 seconds between sets
If possible, use a safety bar.
 Macrocycle 3 / Week 2
Day 1 Day 2 Day 3
Volume day Deload day Intensity day

Bench Press Banded Strict Press Bench Press

5 x 5 @70% EMOM 10 Cluster sets (3 sets @ascending)

***** Rest 60-90 seconds between sets ***** 3 repetitions @50% + light band 1 rep @85%
rest 15-20 seconds
Every ascent must be performed with the intention of moving as 1 rep @85%
fast as possible rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 2-3 minutes

The number is the weight for the first set

Back Squat Box Front Squat (At parallel) Back Squat (Narrow stance)

10 x 5 @Last week + 10-20 lbs EMOM 10 Cluster sets (3 sets @ascending if possible)

***** Rest 60-90 seconds between sets ***** 3 repetitions @50% + mod band 1 rep @85%
rest 15-20 seconds
Every ascent must be performed with the intention of moving as 1 rep @85%
fast as possible rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 2-3 minutes

The number is the weight for the first set

Power Clean from the ground Power Snatch from the ground Sumo Deadlift

E2MOM for 10 minutes E2MOM for 10 minutes Work up to a 3RM banded

release tension before each rep, no TNG
3 reps @80% 3 reps @72%
Every eccentric phase in 4 seconds
Core Accessory Core

Single DB Heavy Farmer Carry Side lying external rotation with DB 3 rounds

6/6 Bird dog, Hold every rep for 5 seconds

3 x 100'/arm 3 x 10/side 45 seconds /elbows Side plank on Swiss ball

6/6 Dead bug with swiss ball, Hold every rep for 5 seconds
Core

GHD sit-Ups

5 x 20
 Macrocycle 3 /Week 3
Day 1 Day 2 Day 3
Volume day Deload day Intensity day

Strict Press Banded Bench Press Strict Press

5 x 5 @80% + 5-10 lbs EMOM 12 Cluster sets (3 sets, ascending if possible), rest 15-20 seconds
3 repetitions @ 50% + mod band between reps
***** Rest 60-90 seconds between sets *****
Every ascent must be performed with the intention of moving as 1 rep @85%
fast as possible rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 2-3 minutes

The number is the weight for the first set

Back Squat Banded Back Squat (Close Stance) Back Squat (Wide stance)

10 x 4 @Last week + 10-20 lbs EMOM 10 Cluster sets (3 sets @ascending if possible)
3 x (1+1+1+1+1)
****** Rest 60-90 seconds between sets ***** 3 repetitions @50% + mod band
1 rep @85%
Every ascent must be performed with the intention of moving as rest 15-20 seconds
fast as possible 1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 15-20 seconds
1 rep @85%
rest 2-3 minutes

The number is the weight for the first set

Power Clean from the ground Power Snatch from the ground Sumo Deadlift

E2MOM for 10 minutes E2MOM for 10 minutes Work up to a 3RM with reverse band

3 reps @82% 3 reps @75% release tension before each rep, no TNG

Every Eccentric phase in 4 seconds

Core Accessory Core

Side bends on GHD Single arm DB lateral raise Reverse Hypers

- 3 x 15/arm
3 x 10-15/side 3 x 15
****** Rest 60 seconds between sets ******
***** Rest 60 seconds ******
Core

3 rounds

6/6 Bird dog, Hold every rep for 5 seconds

45 seconds /elbows Side plank on Swiss ball

6/6 Dead bug with swiss ball, Hold every rep for 5 seconds
Macrocycle 4
 Macrocycle 4 / Week 1
Day 1 Day 2 Day 3
Volume day Speed day Intensity day

Strict Press Banded Bench Press Strict Press

7 x 3 @85%+ EMOM 12 3 x 1 @90%+, ascending if possible

Rest 3-4 minutes between sets
***** Rest 60-90 seconds between sets ****** 3 repetitions @55% + mod band The number is the weight for the first set

Every ascent must be performed with the intention of moving as NO FAIL!

fast as possible
Back Squat Front Squat Back Squat (Wide stance)

10 x 6 @75% EMOM 12 3 x 1 @90%+

Rest 3-4 minutes between sets
****** Rest 60-90 seconds between sets ******* 3 repetitions @40% + mod band The number is the weight for the first set

Every ascent must be performed with the intention of moving as

fast as possible
Power Clean from the ground Power Snatch from the ground Deadlift

EMOM 3 EMOM 3 From blocs, banded

3 reps @77% 3 reps @72% 3 x 1 @ascending

***** Rest 1 minute ***** ****** Rest 1 minute ****** First set start @ 90%

EMOM 3 EMOM 3 Barbell start just below the knees

2 reps @80% 2 reps @77%

Core Accessory Core

Turkish Get up Banded reverse 90/90 3 rounds

6/6 Bird dog, Hold every rep for 5 seconds

Accumulate 30 repetitions (15/side) 3 x 10 45 seconds /elbows Side plank on Swiss ball

6/6 Dead bug with swiss ball, Hold every rep for 5 seconds
Bent over prone press Core

3 x 20
Weighted Strict TTB
No weight 3x3
Tempo 3-0-X-0
Rest 90 seconds between sets
 Macrocycle 4 / Week 2
Day 1 Day 2 Day 3
Volume day Deload day Intensity day

Bench Press Push Press Bench press

7 x 3 @85%+ EMOM 12 3 x 1 @90%+, ascending if possible

***** Rest 3-4 minutes between sets *****
***** Rest 90-120 seconds between sets ***** 3 repetitions @50% + mod band The number is the weight for the first set

Every ascent must be performed with the intention of moving as NO FAILS!

fast as possible

Back Squat Box Back Squat (Just above parallel) with wide stance Back Squat (Narrow stance)

10 x 5 @Last week + 10-20 lbs EMOM 12 3 x 1 @90%

***** Rest 3-4 minutes between sets *****
***** Rest 60-90 seconds between sets ***** 3 repetitions @50% + mod band The number is the weight for the first set

Every ascent must be performed with the intention of moving as NO FAIL!

fast as possible
Power Clean from the ground Power Snatch from the ground Banded Sumo Deadlift

EMOM 6 EMOM 6 3x1

Min 1-2: 3 reps @80% Min 1-2: 3 reps @75%
Min 3-4: 2 reps @82% Min 3-4: 2 reps @77% First sets start @90%
Min 5-6: 1 rep @85% Min 5-6: 1 rep @80%
Core Accessory Core

Single DB Heavy Farmer Carry Side lying external rotation with DB 3 rounds

3 x 10/side 6/6 Bird dog, Hold every rep for 5 seconds

3 x 100'/arm ***** Rest as needed ***** 45 seconds /elbows Side plank on Swiss ball

6/6 Dead bug with swiss ball, Hold every rep for 5 seconds
Core

Explosive rotational med ball throw on wall

3 x 10/side
***** Rest as needed *****
 Macrocycle 4 / Week 3
Day 1 Day 2 Day 3
Volume day Deload day Intensity day

Strict Press Bench Press Banded Strict Press

7 x 3 @87%+ EMOM 10 3 x 1 @RPE 9.5/10 with mod band

3 rep @70% Rest 3-4 minutes between sets
***** Rest 90-120 seconds between sets ***** The number is the weight for the first set
Every ascent must be performed with the intention of moving as
fast as possible NO FAIL!

Back Squat Back Squat Box Back Squat

10 x 5 @Last week + 10-20 lbs EMOM 10 3 x 1 @RPE 9.5/10

3 rep @70%
***** Rest 60-90 seconds between sets ***** ***** Rest 3-4 minutes between sets *****
Every ascent must be performed with the intention of moving as
fast as possible NO FAIL!
Power Clean from the ground Power Snatch from the ground Deficit Banded Deadlift (2-4 Inches)

3 x1 @90%+
E2MOM 12 E2MOM 12

***** Rest 3-4 minutes between sets *****

R1. 3 reps @82% R1. 3 reps @77%
R2. 2 reps @85% R2. 2 reps @80%
R3. 1 Reps @87% R3. 1 Reps @82%
R4. 3 reps @85% R4. 3 reps @80%
R5. 2 reps @87% R5. 2 reps @82%
R6. 1 rep @90% R6. 1 rep @85%
Core Accessory Core

Reverse Hyper Tall kneeling banded T hold 3 rounds

3 x 12 3 x 30 seconds - 6/6 Bird dog, Hold every rep for 5 seconds

- 45 seconds /elbows Side plank on Swiss ball

***** Rest as needed ***** ***** Rest as needed ****** - 6/6 Dead bug with swiss ball, Hold every rep for 5 seconds
Core

Explosive rotational sled drag

3 x 25’ /side

***** Rest as needed between sets *****

 Test Week
Day 1 Day 2 Day 3
Press Squat Deadift

Strict Press Back Squat Deadlift

3-2-1-2-1-1 3-2-1-2-1-1 3-2-1-2-1-1

3 @ 75 % 3 @ 87 % 3 @ 87 %
2 @ 80 % 2 @ 90 % 2 @ 90 %
1 @ 85 % 1 @ 92 % 1 @ 92 %
2 @ 85 % 2 @ 92 % 2 @ 92 %
1 @ 92.5 % 1 @ 95 % 1 @ 95 %
1 @ 95 % 1 @ 97 % 1 @ 97 %
1 @ 97.5 % 1 @ 100 % 1 @ 100 %
1 @ 100+ % 1 @ 100+ % 1 @ 100+ %

***** Rest 2- 3 minutes between sets ***** ***** Rest 2- 3 minutes between sets ***** ***** Rest 2- 3 minutes between sets *****