## Table of loads
1RM | 90% | 80% | 70%
--- | --- | --- | ---
32 | 28 | 24 | 22
28 | 24 | 22 | 20
24 | 22 | 20 | 18
22 | 20 | 18 | 16
20 | 18 | 16 | 14
18 | 16 | 14 | 12
16 | 14 | 12 | 10
Load: 70%
- UPPER A:
Double Clean & Press (ladder)
ss: Double Floor Press (sets/reps)
ss: Double Renegade Row (sets/reps)
Bodyweight+ Pullup 3 sets of 6
Bodyweight+ Dips/Pushups 3 sets of 10
- LOWER B:
Double Clean & Front Squat (ladder)
Double Front Squat (sets/reps)
Double Single Leg Deadlift (sets/reps)
Bodyweight+ ATG Split Squat 3 sets of 8 each side
Bodyweight+ High Step Up 3 sets of 8 each side
- Chains (Volume 2 OTM)
1: Double Swing + Snatch + Top Down Push press + Overspeed Squat (30, 36, 30, 42)
2: Double Swing + Snatch + Top Down Push press + Overspeed Thruster (42, 30, 36, 30)
Progress:
- Session A/D ladder | sets/reps:
- 1: 3 x 4,6(2,4) NL 36 | 4 x 8 NL 32
- 2: 4 x 4,6 NL 40 | 4 x 10 NL 40
- 3: 4 x 4,6(2,6) NL 48 | 4 x 12 NL 48
- 4: 4 x 4,6 NL 40 | 4 x 10 NL 40
- Session B/C ladder | sets/reps:
- 1: 4 x 4,6 NL 40 | 4 x 10 NL 40
- 2: 4 x 4,6(2,6) NL 48 | 4 x 12 NL 48
- 3: 4 x 4,6 NL 40 | 4 x 10 NL 40
- 4: 3 x 4,6(2,4) NL 36 | 4 x 8 NL 32
A/B/A/B
## Volume Progress (number of series/week):
A1: 4,5,6,5 | A2: 5,4,5,6
B1: 4,5,6,5 | B2: 5,4,5,6
## Power Threes
- Double Snatch + Viking Push Press + Overspeed Squat / Thruster
- Sequence 1,3,5 / 5,1,3 / 3,5,1
- 3 rounds ( 27 reps each lift = 81 total) | 2 rounds ( 18 reps each lift = 54 reps total)
- Accessories
Ab Wheel, Hanging Leg Raise, Turkish Get Ups
## Staccato / Stiletto Dynamics
- Do the sequence OTM for 2/3/4/2/3/4 reps, rest 2M after (8' total)
- Repeat for # rounds of the day
- A: Staccato: Double Snatch + Viking Push Press + Overspeed Squat + Swing
+ Double floor press (3/4/5/4x10)
+ Double 1.5 front squat (3/4/5/4x7)
+ TGU (1,2,3,3,2,1)
- B: Stiletto: Double Swing + Clean + Push Press + Overspeed Front Squat + Snatch
+ Double gorilla row (3/4/5/4x10)
+ Double reverse lunge (3/4/5/4x5)
+ Pressing TGU (1 press every step of the way) 1+1
--- //\\//\\ ---
## Tactical Cycle / Tactical Viking Push Press
- Do the sequence OTM for 6 series, rest 2M after (8' total)
- Repeat for # rounds of the day
- A: Tactical Cycle: Clean,Jerk,Clean,Jerk,Clean,Jerk,Overspeed Squat (OTM)
+ TGU press to elbow / bent over row (4x6/7/8/9)
+ straddle v-up / side plank dip (3x12)
- B: Tactical Viking Push Press: Snatch,VPP,VPP,VPP,Thruster (OTM)
+ single fsq / pistol squat (4x6/7/8/9 + 4x1/2/1/2)
+ hanging leg raises / windmill (4x7)
If stand-alone: 2x week with 2 days rest in between
If part of one of the two above: during session A1 and B2, replace "+ blocks" with Hypertrophy work
A1 + MH / B1 / A2 / B2 + MH
Double Press + Double Front Squat (Medium load)
Month 1:
- NL50: 5x4,6 + 5x6,4
- NL60: 6x4,6 + 6x6,4
- NL70: 3x4,6,10(4,6) + 3x6,4,10(6,4)
- NL60: 6x4,6 + 6x6,4
Month 2:
- NL70: 3x4,6,10(4,6) + 3x6,4,10(6,4)
- NL80: 4x4,6,10 + 4x6,4,10
- NL90: 4x4,6,10(4,6) + 4x6,4,10(6,4)
- NL80: 4x4,6,10 + 4x6,4,10
Month 3:
- NL90: 4x4,6,10(4,6) + 4x6,4,10(6,4)
- NL100: 5x4,6,10 + 5x6,4,10
- NL110: 5x4,6,10(4,6) + 5x6,4,10(6,4)
- NL100: 5x4,6,10 + 5x6,4,10