Krypteia 2 Day

Strength and Conditioning

4 weeks / 2 days per week

2 day krypteia

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Week 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline • Bench Press

Supplemental

5 x 10 reps

Bulgarian Split Squat

Assistance

6 x 10 reps

One Arm Straight Leg Deadlift

Assistance

5 x 10 reps

Pull Apart

Assistance

11 x 10 reps

Pull Apart

Assistance

11 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Front • Squat

Supplemental

5 x 10 reps

Incline • Bench Press

Assistance

6 x 10 reps

Lying • Row

Assistance

5 x 10 reps

Week 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Incline • Bench Press

Supplemental

5 x 10 reps

Bulgarian Split Squat

Assistance

6 x 10 reps

One Arm Straight Leg Deadlift

Assistance

5 x 10 reps

Pull Apart

Assistance

11 x 10 reps

Pull Apart

Assistance

11 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Snatch Grip Deadlift

Supplemental

5 x 10 reps

Incline • Bench Press

Assistance

6 x 10 reps

Lying • Row

Assistance

5 x 10 reps

Week 3

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Incline • Bench Press

Supplemental

5 x 10 reps

Bulgarian Split Squat

Assistance

6 x 10 reps

One Arm Straight Leg Deadlift

Assistance

5 x 10 reps

Pull Apart

Assistance

11 x 10 reps

Pull Apart

Assistance

11 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Front • Squat

Supplemental

5 x 10 reps

Incline • Bench Press

Assistance

6 x 10 reps

Lying • Row

Assistance

5 x 10 reps

Week 4

Bench Press

Main

5 x 40%

5 x 50%

5 x 60%

5 x 80%

5 x 90%

5 x 100%

Incline • Bench Press

Supplemental

5 x 10 reps

Bulgarian Split Squat

Assistance

6 x 10 reps

One Arm Straight Leg Deadlift

Assistance

5 x 10 reps

Pull Apart

Assistance

11 x 10 reps

Pull Apart

Assistance

11 x 10 reps

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Snatch Grip Deadlift

Supplemental

5 x 10 reps

Incline • Bench Press

Assistance

6 x 10 reps

Lying • Row

Assistance

5 x 10 reps

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