KeyLifts

Snoring Walrus

Strength and Conditioning

9 weeks / 5 days per week

Can swap mace bell for kettlebell work. Some circuits and an emom day

Reviews

0 reviews

Week 1

Day 1

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

Military Press (Barbell)

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Macebell swings

Assistance
10 x 0 reps

Ab Wheel

Assistance
3 x undefined reps

Band Pull-Aparts

Assistance
3 x 0 reps

Sandbag carry

Assistance
6 x undefined reps

Day 3

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 4

Macebell swings

Assistance
10 x undefined reps

Leg raises

Assistance
3 x undefined reps

Face pull (banded)

Assistance
3 x 0 reps

Farmers walk

Assistance
6 x undefined reps

Day 5

Skp

Assistance
1 x undefined reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 2

Day 1

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main

3 x 70%

3 x 80%

3 x 90%

Military Press (Barbell)

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Ab Wheel

Assistance
3 x undefined reps

Leg raises

Assistance
3 x undefined reps

Skp

Assistance
1 x undefined reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Face pull (banded)

Assistance
3 x 0 reps

Skp

Assistance
1 x undefined reps

Day 4

Inverted Row

Assistance
5 x 0 reps

Chest Dip

Assistance
5 x 0 reps

Macebell swings

Assistance
10 x 0 reps

Leg raises

Assistance
3 x undefined reps

Leg raises

Assistance
3 x 0 reps

Sandbag carry

Assistance
2 x undefined reps

Macebell swings

Assistance
10 x undefined reps

Day 5

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 3

Day 1

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 75%

3 x 85%

1 x 95%

Military Press (Barbell)

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Ab Wheel

Assistance
3 x undefined reps

Leg raises

Assistance
3 x undefined reps

Skp

Assistance
1 x undefined reps

Day 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Face pull (banded)

Assistance
3 x 0 reps

Skp

Assistance
1 x undefined reps

Day 4

Inverted Row

Assistance
5 x 0 reps

Chest Dip

Assistance
5 x 0 reps

Macebell swings

Assistance
10 x 0 reps

Leg raises

Assistance
3 x undefined reps

Leg raises

Assistance
3 x 0 reps

Sandbag carry

Assistance
2 x undefined reps

Macebell swings

Assistance
10 x undefined reps

Day 5

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 4

Day 1

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

Military Press (Barbell)

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Ab Wheel

Assistance
3 x undefined reps

Leg raises

Assistance
3 x undefined reps

Skp

Assistance
1 x undefined reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Face pull (banded)

Assistance
3 x 0 reps

Skp

Assistance
1 x undefined reps

Day 4

Inverted Row

Assistance
5 x 0 reps

Chest Dip

Assistance
5 x 0 reps

Macebell swings

Assistance
10 x 0 reps

Leg raises

Assistance
3 x undefined reps

Leg raises

Assistance
3 x 0 reps

Sandbag carry

Assistance
2 x undefined reps

Macebell swings

Assistance
10 x undefined reps

Day 5

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 5

Day 1

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main

3 x 70%

3 x 80%

3 x 90%

Military Press (Barbell)

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Ab Wheel

Assistance
3 x undefined reps

Leg raises

Assistance
3 x undefined reps

Skp

Assistance
1 x undefined reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Face pull (banded)

Assistance
3 x 0 reps

Skp

Assistance
1 x undefined reps

Day 4

Inverted Row

Assistance
5 x 0 reps

Chest Dip

Assistance
5 x 0 reps

Macebell swings

Assistance
10 x 0 reps

Leg raises

Assistance
3 x undefined reps

Leg raises

Assistance
3 x 0 reps

Sandbag carry

Assistance
2 x undefined reps

Macebell swings

Assistance
10 x undefined reps

Day 5

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 6

Day 1

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 75%

3 x 85%

1 x 95%

Military Press (Barbell)

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Ab Wheel

Assistance
3 x undefined reps

Leg raises

Assistance
3 x undefined reps

Skp

Assistance
1 x undefined reps

Day 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Face pull (banded)

Assistance
3 x 0 reps

Skp

Assistance
1 x undefined reps

Day 4

Inverted Row

Assistance
5 x 0 reps

Chest Dip

Assistance
5 x 0 reps

Macebell swings

Assistance
10 x 0 reps

Leg raises

Assistance
3 x undefined reps

Leg raises

Assistance
3 x 0 reps

Sandbag carry

Assistance
2 x undefined reps

Macebell swings

Assistance
10 x undefined reps

Day 5

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 7

Day 1

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

Military Press (Barbell)

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Ab Wheel

Assistance
3 x undefined reps

Leg raises

Assistance
3 x undefined reps

Skp

Assistance
1 x undefined reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Face pull (banded)

Assistance
3 x 0 reps

Skp

Assistance
1 x undefined reps

Day 4

Inverted Row

Assistance
5 x 0 reps

Chest Dip

Assistance
5 x 0 reps

Macebell swings

Assistance
10 x 0 reps

Leg raises

Assistance
3 x undefined reps

Leg raises

Assistance
3 x 0 reps

Sandbag carry

Assistance
2 x undefined reps

Macebell swings

Assistance
10 x undefined reps

Day 5

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 8

Day 1

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main

3 x 70%

3 x 80%

3 x 90%

Military Press (Barbell)

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Ab Wheel

Assistance
3 x undefined reps

Leg raises

Assistance
3 x undefined reps

Skp

Assistance
1 x undefined reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Face pull (banded)

Assistance
3 x 0 reps

Skp

Assistance
1 x undefined reps

Day 4

Inverted Row

Assistance
5 x 0 reps

Chest Dip

Assistance
5 x 0 reps

Macebell swings

Assistance
10 x 0 reps

Leg raises

Assistance
3 x undefined reps

Leg raises

Assistance
3 x 0 reps

Sandbag carry

Assistance
2 x undefined reps

Macebell swings

Assistance
10 x undefined reps

Day 5

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Week 9

Day 1

Skp

Assistance
1 x undefined reps

Military Press (Barbell)

Main

5 x 75%

3 x 85%

1 x 95%

Military Press (Barbell)

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Day 2

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Ab Wheel

Assistance
3 x undefined reps

Leg raises

Assistance
3 x undefined reps

Skp

Assistance
1 x undefined reps

Day 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 5 reps

Chin-up (Weighted vest)

Assistance
10 x undefined reps

Goblet squat (weighted vest)

Assistance
10 x 0 reps

Push-up (Weighted vest)

Assistance
10 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

Face pull (banded)

Assistance
3 x 0 reps

Skp

Assistance
1 x undefined reps

Day 4

Inverted Row

Assistance
5 x 0 reps

Chest Dip

Assistance
5 x 0 reps

Macebell swings

Assistance
10 x 0 reps

Leg raises

Assistance
3 x undefined reps

Leg raises

Assistance
3 x 0 reps

Sandbag carry

Assistance
2 x undefined reps

Macebell swings

Assistance
10 x undefined reps

Day 5

Skp

Assistance
1 x undefined reps

Trap Bar Deadlift

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Snatch Grip High Pull (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Band Pull-Aparts

Assistance
3 x 30 reps

Chest Dip

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Pendlay Row (Barbell)

Main

4 x 50%

4 x 60%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

4 x 70%

Ab Wheel

Assistance
3 x undefined reps

Farmers walk

Assistance
6 x undefined reps

Timed Assult bike (weighted vest)

Assistance
1 x undefined reps

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