Bronze Level Weightlifting No-Equipment 5-Day Program

[memb_contact fields=”FirstName”]!

Here’s the current week of your weightlifting no-equipment program.
Equipment Necessary
1 or 2 Back Packs or Pillow Cases filled with Sand, Rocks, Dirt, etc.
2 cans of soup, 2 gallon jugs of water
Daily Warm-up –
1. Jump Rope 3 x 60 sec with 30-60 sec rest
2. PVC Pipe, Lacrosse Ball, Baseball, etc. Break Up Tissue in the back, glutes, hamstrings, quads, and calf muscles
3. McGill Big 3
a. Side Planks 3 x 20 sec per side
b. Curls Ups 3 x 4 reps of 15 sec
c. Bird Dogs 3 x 4 reps ea side of arms and legs extended + elbow to knee holding 5 seconds ea position
4. Static Stretch any troubled areas ex. psoas or ankles 30-60 sec ea area
5a. Bodyweight Lunges 3x8ea leg
5b. Air Squats 3 x 10
5c. Arm Circles 3×10 ea direction
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week12, Week13, Week14, Week15″]

Week 12

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RMea leg 9.5RPE, then -20% for 3×3 superset with Back Pack Weighted Squat Jump + Unweighted Jumps – 4×2+3 max velocity and height are key
Backpack Unilateral Suitcase Deadlifts from 4″ Deficit – 4×6 reps ea hand staying between a 7RPE and 9.5RPE superset with Hip Thrusts with Back Pack for Load – 4x8reps starting with a 7RPE and ending with a 9.5RPE (Use Slower Tempo for added intensity)
Backpack Zercher Carries -4x30sec ending with a 9.5RPE (If enough load isn’t available increase the time) superset with Backpack Cossack Lunges- 4x10ea leg ending with a 9.5RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 1RMea arm 9.5RPE, then -20% for 3×3
Handstand Pushups or Z Press – 3RM, then -10% for 4×3 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 5x submaximal (use added load if getting 10 or more strict reps)
Milk Jug Batwing Rows Paused 2 sec at chest eccentric slower than concentric – 4×8 starting at a 7RPE and ending with a 9.5RPE superset with Dips (use chair Dips if no dip bars) – 4x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM Paused 2 sec in bottom 9.5RPE

Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 30% from 1RM for 6x1e leg
superset with
Weighted Back Pack Zercher Squat Jumps – 6×3
superset with
Unweighted Prisoner Squat Jumps w knees to chest if possible – 6×3
***Rest 3-4 minutes Between Sets

Then

Sled/Back Pack Drags forwards – 4×40 yards
Sled/Back Pack Drags Backwards – 4×40 yards
Bear Crawls knee to elbow like grasshoppers – 4×40 yards
Walking lunges bringing knee to chest on recovery – 4×40 yards

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Weighted Step Ups using sand bags – 8RMea leg 9.5RPE, then -10% for 2×8 superset with Unilateral Broad Jump sticking ea jump for 1 sec – 3x5ea leg the goal is maximal distance and change of directions
Backpack Unilateral RDLs – 4×5 reps ea leg staying between a 7RPE and 9.5RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9.5RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Russian Swings – 4×10 superset with Backpack Side Step Ups – 4x6ea leg ending with a 9.5RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – 75% of Day 1’s 1RM for 4x5ea arm
Backpack Push Press – 3RM, then -10% for 4×3 superset with Pullups (eccentric slower than concentric) – 5x submaximal (use added load if getting 10 or more strict reps)
Backpack Jerk Balance from Split*https://www.youtube.com/watch?v=2uSBT7csXgU – 5RM 9.5RPE, then -10% for 2×5 superset with Milk Jug Front Raises – 3×12 leaving 1-2 RIR
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11, Week12, Week13, Week14″]

Week 11

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RMea leg 7RPE, then -20% for 2×3 superset with Back Pack Weighted Squat Jump + Unweighted Jumps – 3×2+3 max velocity and height are key
Backpack Unilateral Suitcase Deadlifts from 4″ Deficit – 3×6 reps ea hand staying between a 7RPE and 8RPE superset with Hip Thrusts with Back Pack for Load – 3x8reps starting with a 7RPE and ending with a 8RPE (Use Slower Tempo for added intensity)
Backpack Zercher Carries -3x30sec ending with a 8RPE (If enough load isn’t available increase the time) superset with Backpack Cossack Lunges- 3x10ea leg ending with a 8RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats -1RMea arm 8RPE, then -20% for 2×3
Handstand Pushups or Z Press -90% of last week’s 3RM for 3×3 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 3x submaximal (use added load if getting 10 or more strict reps)
Milk Jug Batwing Rows Paused 2 sec at chest eccentric slower than concentric – 3×8 starting at a 7RPE and ending with a 8RPE superset with Dips (use chair Dips if no dip bars) – 3x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM Paused 2 sec in bottom 7RPE

Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 25% from 1RM for 5x1e leg
superset with
Weighted Back Pack Zercher Squat Jumps – 5×3
superset with
Unweighted Prisoner Squat Jumps w knees to chest if possible – 5×3
***Rest 3-4 minutes Between Sets

Then

Sled/Back Pack Drags forwards – 3×40 yards
Sled/Back Pack Drags Backwards – 3×40 yards
Bear Crawls knee to elbow like grasshoppers – 3×40 yards
Walking lunges bringing knee to chest on recovery – 3×40 yards

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Weighted Step Ups using sand bags -90% of 8RM for 3x8ea leg superset with Unilateral Broad Jump sticking ea jump for 1 sec – 3x5ea leg the goal is maximal distance and change of directions
Backpack Unilateral RDLs – 3×5 reps ea leg staying between a 7RPE and 8RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 3x10reps starting with a 7RPE and ending with a 8RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Russian Swings – 3×10 superset with Backpack Side Step Ups – 3x6ea leg ending with a 8RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – 75% of Day 1’s 1RM for 3x5ea arm
Backpack Push Press – 90% of 3RM for 3×3 superset with Pullups (eccentric slower than concentric) – 3x submaximal (use added load if getting 10 or more strict reps)
Backpack Jerk Balance from Split*https://www.youtube.com/watch?v=2uSBT7csXgU – 90% of last week’s 5RM for 2×5 superset with Milk Jug Front Raises – 3×12 leaving 1-2 RIR
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10, Week11, Week12, Week13″]

Week 10

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RMea leg 9RPE, then -20% for 3×3 superset with Back Pack Weighted Squat Jump + Unweighted Jumps – 4×2+3 max velocity and height are key
Backpack Unilateral Suitcase Deadlifts from 4″ Deficit – 4×6 reps ea hand staying between a 7RPE and 9RPE superset with Hip Thrusts with Back Pack for Load – 4x8reps starting with a 7RPE and ending with a 9RPE (Use Slower Tempo for added intensity)
Backpack Zercher Carries -4x30sec ending with a 9RPE (If enough load isn’t available increase the time) superset with Backpack Cossack Lunges- 4x10ea leg ending with a 9RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 1RMea arm 9RPE, then -20% for 3×3
Handstand Pushups or Z Press – 3RM, then -10% for 3×3 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 4x submaximal (use added load if getting 10 or more strict reps)
Milk Jug Batwing Rows Paused 2 sec at chest eccentric slower than concentric – 4×8 starting at a 7RPE and ending with a 9RPE superset with Dips (use chair Dips if no dip bars) – 4x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM Paused 2 sec in bottom 9RPE

Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 30% from 1RM for 7x1e leg
superset with
Weighted Back Pack Zercher Squat Jumps – 7×3
superset with
Unweighted Prisoner Squat Jumps w knees to chest if possible – 7×3
***Rest 3-4 minutes Between Sets

Then

Sled/Back Pack Drags forwards – 4×40 yards
Sled/Back Pack Drags Backwards – 4×40 yards
Bear Crawls knee to elbow like grasshoppers – 4×40 yards
Walking lunges bringing knee to chest on recovery – 4×40 yards

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Weighted Step Ups using sand bags – 8RMea leg 9RPE, then -10% for 2×8 superset with Unilateral Broad Jump sticking ea jump for 1 sec – 3x5ea leg the goal is maximal distance and change of directions
Backpack Unilateral RDLs – 4×5 reps ea leg staying between a 7RPE and 9RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Russian Swings – 4×10 superset with Backpack Side Step Ups – 4x6ea leg ending with a 9RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – 75% of Day 1’s 1RM for 4x5ea arm
Backpack Push Press – 3RM, then -10% for 3×3 superset with Pullups (eccentric slower than concentric) – 4x submaximal (use added load if getting 10 or more strict reps)
Backpack Jerk Balance from Split*https://www.youtube.com/watch?v=2uSBT7csXgU – 5RM 9RPE, then -10% for 2×5 superset with Milk Jug Front Raises – 3×12 leaving 1-2 RIR
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9, Week10, Week11, Week12″]

Week 9

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RMea leg 8RPE, then -20% for 3×3 superset with Back Pack Weighted Squat Jump + Unweighted Jumps – 4×2+3 max velocity and height are key
Backpack Unilateral Suitcase Deadlifts from 4″ Deficit – 4×6 reps ea hand staying between a 7RPE and 8RPE superset with Hip Thrusts with Back Pack for Load – 4x8reps starting with a 7RPE and ending with a 8RPE (Use Slower Tempo for added intensity)
Backpack Zercher Carries -4x30sec ending with a 8RPE (If enough load isn’t available increase the time) superset with Backpack Cossack Lunges- 4x10ea leg ending with a 8RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 1RMea arm 8RPE, then -20% for 3×3
Handstand Pushups or Z Press – 3RM, then -10% for 2×3 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 3x submaximal (use added load if getting 10 or more strict reps)
Milk Jug Batwing Rows Paused 2 sec at chest eccentric slower than concentric – 4×8 starting at a 7RPE and ending with a 8RPE superset with Dips (use chair Dips if no dip bars) – 4x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM Paused 2 sec in bottom 8RPE

Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 30% from 1RM for 7x1e leg
superset with
Weighted Back Pack Zercher Squat Jumps – 7×3
superset with
Unweighted Prisoner Squat Jumps w knees to chest if possible – 7×3
***Rest 3-4 minutes Between Sets

Then

Sled/Back Pack Drags forwards – 4×40 yards
Sled/Back Pack Drags Backwards – 4×40 yards
Bear Crawls knee to elbow like grasshoppers – 4×40 yards
Walking lunges bringing knee to chest on recovery – 4×40 yards

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Weighted Step Ups using sand bags – 8RMea leg 8RPE, then -10% for 2×8 superset with Unilateral Broad Jump sticking ea jump for 1 sec – 3x5ea leg the goal is maximal distance and change of directions
Backpack Unilateral RDLs – 4×5 reps ea leg staying between a 7RPE and 8RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 8RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Russian Swings – 4×10 superset with Backpack Side Step Ups – 4x6ea leg ending with a 8RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – 75% of Day 1’s 1RM for 4x5ea arm
Backpack Push Press – 3RM, then -10% for 3×3 superset with Pullups (eccentric slower than concentric) – 4x submaximal (use added load if getting 10 or more strict reps)
Backpack Jerk Balance from Split*https://www.youtube.com/watch?v=2uSBT7csXgU – 5RM 8RPE, then -10% for 2×5 superset with Milk Jug Front Raises – 3×12 leaving 1-2 RIR
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8, Week9, Week10, Week11″]

Week 8

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of last week’s 3RMea leg for 3×3 superset with Back Pack Weighted Squat Jumps – 3×5 max velocity and height are key
Backpack Rowed Hinge – 3×8 reps staying between a 7RPE and 8RPE superset with Unilateral Elevated Hip Thrusts with Back Pack for Load – 3x8reps ea leg starting with a 7RPE and ending with a 8RPE (Use Slower Tempo for added intensity)
Backpack Unilateral Farmers Carry – 3x30sec ea arm ending with a 7RPE (If enough load isn’t available increase the time) superset with Walking Reverse Lunges (In place if quarantined inside) – 3x10ea leg ending with a 7RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 90% of last week’s 3RMea leg for 3×3
Handstand Pushups or Z Press – 90% of last week’s 5RM for 3×5 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 3x submaximal (use added load if getting 10 or more strict reps)
Backpack Upright Rows eccentric slower than concentric – 3×5 starting at a 7RPE and ending with a 8RPE superset with Dips (use chair Dips if no dip bars) – 3x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM Paused 2 sec in bottom 8RPE

Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 25% from 1RM for 4x1e leg
superset with
Weighted Back Pack Zercher Squat Jumps – 4×3
superset with
Unweighted Prisoner Squat Jumps w knees to chest if possible – 4×3
***Rest 3-4 minutes Between Sets

Then

Sled/Back Pack Drags forwards – 3×30 yards
Sled/Back Pack Drags Backwards – 3×30 yards
Bear Crawls dragging back pack – 3×30 yards
Staying low side lunges – 3×30 yards ea leg

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Unilateral Squat (Pistol, RLE Split, or Split Squats) – Day 1’s Weight for 4x3ea leg superset with Ice Skater Plyometrics – 4x6ea leg the goal is maximal distance and change of directions *use backpack or gallon jug for load
Backpack Unilateral RDLs – 3×8 reps ea leg staying between a 7RPE and 8RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 3x10reps starting with a 7RPE and ending with a 8RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts – 3x5ea side ending with a 7RPE superset with Backpack Side Step Ups – 3x10ea leg ending with a 7RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – Day 2’s weight for 4x3ea arm
Backpack Push Press – 90% of last week’s 5RM for 3×5 superset with Pullups (eccentric slower than concentric) – 3x submaximal (use added load if getting 10 or more strict reps)
Unilateral Press from Split*Left leg forward with right arm and Right Leg Forward with Left Arm – 90% of last week’s 3RM ea arm for 3×3 superset with Milk Jug Cleans – 3×10-15 leaving 1-2 RIR (Focus on External Rotation)
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7, Week8, Week9, Week10″]

Week 7

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RMea leg 9.5RPE, then -10% for 3×3 superset with Back Pack Weighted Squat Jumps – 4×5 max velocity and height are key
Backpack Rowed Hinge – 4×8 reps staying between a 7RPE and 9.5RPE superset with Unilateral Elevated Hip Thrusts with Back Pack for Load – 4x8reps ea leg starting with a 7RPE and ending with a 9.5RPE (Use Slower Tempo for added intensity)
Backpack Unilateral Farmers Carry – 4x30sec ea arm ending with a 9.5RPE (If enough load isn’t available increase the time) superset with Walking Reverse Lunges (In place if quarantined inside) – 4x10ea leg ending with a 9.5RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 3RM ea arm, then -10% for 3×3
Handstand Pushups or Z Press – 5RM, then -10% for 4×5 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 5x submaximal (use added load if getting 10 or more strict reps)
Backpack Upright Rows eccentric slower than concentric – 4×5 starting at a 7RPE and ending with a 9.5RPE superset with Dips (use chair Dips if no dip bars) – 4x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM Paused 2 sec in bottom 9.5RPE

Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 30% from 1RM for 6x1e leg
superset with
Weighted Back Pack Zercher Squat Jumps – 6×3
superset with
Unweighted Prisoner Squat Jumps w knees to chest if possible – 6×3
***Rest 3-4 minutes Between Sets

Then

Sled/Back Pack Drags forwards – 4×30 yards
Sled/Back Pack Drags Backwards – 4×30 yards
Bear Crawls dragging back pack – 4×30 yards
Staying low side lunges – 4×30 yards ea leg

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 3RM for 6×3 superset with Ice Skater Plyometrics – 6x8ea leg the goal is maximal distance and change of directions *use backpack or gallon jug for load
Backpack Unilateral RDLs – 4×8 reps ea leg staying between a 7RPE and 9.5RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9.5RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts – 4x5ea side ending with a 9.5RPE superset with Backpack Side Step Ups – 4x10ea leg ending with a 9.5RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – 90% of Day 2’s 3RM for 6x3ea arm
Backpack Push Press – 5RM, then -10% for 4×5 superset with Pullups (eccentric slower than concentric) – 5x submaximal (use added load if getting 10 or more strict reps)
Unilateral Press from Split*Left leg forward with right arm and Right Leg Forward with Left Arm – 3RM ea arm 9.5RPE, then -10% for 3×3 superset with Milk Jug Cleans – 3×10-15 leaving 1-2 RIR (Focus on External Rotation)
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6, Week7, Week8, Week9″]

Week 6

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RMea leg 9RPE, then -10% for 3×3 superset with Back Pack Weighted Squat Jumps – 4×5 max velocity and height are key
Backpack Rowed Hinge – 4×8 reps staying between a 7RPE and 9RPE superset with Unilateral Elevated Hip Thrusts with Back Pack for Load – 4x8reps ea leg starting with a 7RPE and ending with a 9RPE (Use Slower Tempo for added intensity)
Backpack Unilateral Farmers Carry – 4x30sec ea arm ending with a 9RPE (If enough load isn’t available increase the time) superset with Walking Reverse Lunges (In place if quarantined inside) – 4x10ea leg ending with a 9RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 3RM ea arm, then -10% for 3×3
Handstand Pushups or Z Press – 5RM, then -10% for 3×5 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 4x submaximal (use added load if getting 10 or more strict reps)
Backpack Upright Rows eccentric slower than concentric – 4×5 starting at a 7RPE and ending with a 9RPE superset with Dips (use chair Dips if no dip bars) – 4x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM Paused 2 sec in bottom 9RPE

Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 30% from 1RM for 7x1e leg
superset with
Weighted Back Pack Zercher Squat Jumps – 7×3
superset with
Unweighted Prisoner Squat Jumps w knees to chest if possible – 7×3
***Rest 3-4 minutes Between Sets

Then

Sled/Back Pack Drags forwards – 4×30 yards
Sled/Back Pack Drags Backwards – 4×30 yards
Bear Crawls dragging back pack – 4×30 yards
Staying low side lunges – 4×30 yards ea leg

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 3RM for 6×3 superset with Ice Skater Plyometrics – 6x8ea leg the goal is maximal distance and change of directions *use backpack or gallon jug for load
Backpack Unilateral RDLs – 4×8 reps ea leg staying between a 7RPE and 9RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts – 4x5ea side ending with a 9RPE superset with Backpack Side Step Ups – 4x10ea leg ending with a 9RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – 90% of Day 2’s 3RM for 6x3ea arm
Backpack Push Press – 5RM, then -10% for 3×5 superset with Pullups (eccentric slower than concentric) – 4x submaximal (use added load if getting 10 or more strict reps)
Unilateral Press from Split*Left leg forward with right arm and Right Leg Forward with Left Arm – 3RM ea arm 9RPE, then -10% for 3×3 superset with Milk Jug Cleans – 3×10-15 leaving 1-2 RIR (Focus on External Rotation)
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5, Week6, Week7, Week8″]

Week 5

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RMea leg 8RPE, then -10% for 3×3 superset with Back Pack Weighted Squat Jumps – 4×5 max velocity and height are key
Backpack Rowed Hinge – 4×8 reps staying between a 7RPE and 8RPE superset with Unilateral Elevated Hip Thrusts with Back Pack for Load – 4x8reps ea leg starting with a 7RPE and ending with a 8RPE (Use Slower Tempo for added intensity)
Backpack Unilateral Farmers Carry – 4x30sec ea arm ending with a 8RPE (If enough load isn’t available increase the time) superset with Walking Reverse Lunges (In place if quarantined inside) – 4x10ea leg ending with a 8RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 3RM ea arm, then -10% for 3×3
Handstand Pushups or Z Press – 5RM, then -10% for 2×5 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 3x submaximal (use added load if getting 10 or more strict reps)
Backpack Upright Rows eccentric slower than concentric – 4×5 starting at a 7RPE and ending with a 8RPE superset with Dips (use chair Dips if no dip bars) – 4x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM Paused 2 sec in bottom 8RPE

Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 30% from 1RM for 7x1e leg
superset with
Weighted Back Pack Zercher Squat Jumps – 7×3
superset with
Unweighted Prisoner Squat Jumps w knees to chest if possible – 7×3
***Rest 3-4 minutes Between Sets

Then

Sled/Back Pack Drags forwards – 4×30 yards
Sled/Back Pack Drags Backwards – 4×30 yards
Bear Crawls dragging back pack – 4×30 yards
Staying low side lunges – 4×30 yards ea leg

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 3RM for 6×3 superset with Ice Skater Plyometrics – 6x8ea leg the goal is maximal distance and change of directions *use backpack or gallon jug for load
Backpack Unilateral RDLs – 4×8 reps ea leg staying between a 7RPE and 8RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 8RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts – 4x5ea side ending with a 8RPE superset with Backpack Side Step Ups – 4x10ea leg ending with a 8RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – 90% of Day 2’s 3RM for 6x3ea arm
Backpack Push Press – 5RM, then -10% for 2×5 superset with Pullups (eccentric slower than concentric) – 3x submaximal (use added load if getting 10 or more strict reps)
Unilateral Press from Split*Left leg forward with right arm and Right Leg Forward with Left Arm – 3RM ea arm 8RPE, then -10% for 3×3 superset with Milk Jug Cleans – 3×10-15 leaving 1-2 RIR (Focus on External Rotation)
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4, Week5, Week6, Week7″]

Week 4

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of 5RM for 3×5 each leg superset with Back Pack Weighted Squat Jumps – 3×5 max velocity and height are key
Waterbury Crucifix – 3×8 reps staying between a 7RPE and 8RPE superset with Elevated Hip Thrusts with Back Pack for Load – 3x10reps starting with a 7RPE and ending with a 8RPE
Backpack Zercher Carries – 3 x 30sec ending with a 7RPE (If enough load isn’t available increase the time) superset with Walking Lunges (In place if quarantined inside) – 3x10ea leg ending with a 7RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 90% of 5RM for 3×5 each arm
Handstand Pushups or Z Press – 90% of 10RM for 3×10 superset with Pullups (eccentric slower than concentric) – 3 x submaximal (use added load if getting 10 or more strict reps)
Backpack Upright Rows eccentric slower than concentric – 3×10 starting at a 7RPE and ending with a 8RPE superset with Dips (use chair Dips if no dip bars) – 3 x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RM 7RPE ea leg starting with weak leg
Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 10% from 3RM for 4x1e leg
superset with
Weighted Split Squat Jumps – 4×3 ea leg
superset with
Unweighted Split Squat Jumps – 4×3 ea leg
***Rest 3-4 minutes Between Sets
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Unilateral Squat (Pistol, RLE Split, or Split Squats) – Day 1’s weight for 3×5 superset with Ice Skater Plyometrics – 3x6ea leg the goal is maximal distance and change of directions *use backpack or gallon jug for load
Backpack Zercher RDLs – 3×8 reps staying between a 7RPE and 8RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 3x10reps starting with a 7RPE and ending with a 8RPE *Keep Hips in extension the enitre time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts – 3x10ea side ending with a 7RPE superset with Side Lunges Lunges (In place if quarantined inside) – 3x10ea side ending with a 7RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – Day 2’s weight for 3×5
Backpack Push Press – 90% of 10RM for 3×10 superset with Pullups (eccentric slower than concentric) – 3 x submaximal (use added load if getting 10 or more strict reps)
Unilateral Press from Split*Left leg forward with right arm and Right Leg Forward with Left Arm – 90% of 5RM for 3×5 each arm superset with Milk Jug Cleans – 3×10-15 leaving 1-2 RIR
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3, Week4, Week5, Week6″]

Week 3

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 9RPE, then -10% for 2×5 superset with Back Pack Weighted Squat Jumps – 3×5 max velocity and height are key
Waterbury Crucifix – 4×8 reps staying between a 7RPE and 9.5RPE superset with Elevated Hip Thrusts with Back Pack for Load – 4x10reps starting with a 7RPE and ending with a 9.5RPE
Backpack Zercher Carries – 4 x 30sec ending with a 9RPE (If enough load isn’t available increase the time) superset with Walking Lunges (In place if quarantined inside) – 4x10ea leg ending with a 9RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 5RM ea arm 9RPE, then -10% for 2×5
Handstand Pushups or Z Press – 10RM, then -10% for 2×10 superset with Pullups (eccentric slower than concentric) – 3 x submaximal (use added load if getting 10 or more strict reps)
Backpack Upright Rows eccentric slower than concentric – 4×10 starting at a 7RPE and ending with a 9.5RPE superset with Dips (use chair Dips if no dip bars) – 4 x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RM 9RPE ea leg starting with weak leg
Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 10% from 3RM for 6x1e leg
superset with
Weighted Split Squat Jumps – 6×3 ea leg
superset with
Unweighted Split Squat Jumps – 6×3 ea leg
***Rest 3-4 minutes Between Sets
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 5RM for 5×5 superset with Ice Skater Plyometrics – 5 x 6ea leg the goal is maximal distance and change of directions *use backpack or gallon jug for load
Backpack Zercher RDLs – 4×8 reps staying between a 7RPE and 9.5RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9.5RPE *Keep Hips in extension the enitre time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts – 4x10ea side ending with a 9RPE superset with Side Lunges Lunges (In place if quarantined inside) – 4x10ea side ending with a 9RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – 90% of Day 2’s 5RM for 5×5
Backpack Push Press – 10RM, then -10% for 2×10 superset with Pullups (eccentric slower than concentric) – 3 x submaximal (use added load if getting 10 or more strict reps)
Unilateral Press from Split*Left leg forward with right arm and Right Leg Forward with Left Arm – 5RM ea arm 9RPE, then -10% for 2×5 superset with Milk Jug Cleans – 3×10-15 leaving 1-2 RIR
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2, Week3, Week4, Week5″]

Week 2

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 8RPE, then -10% for 2×5 superset with Back Pack Weighted Squat Jumps – 3×5 max velocity and height are key
Waterbury Crucifix – 4×8 reps staying between a 7RPE and 9RPE superset with Elevated Hip Thrusts with Back Pack for Load – 4x10reps starting with a 7RPE and ending with a 9RPE
Backpack Zercher Carries – 4 x 30sec ending with a 8RPE (If enough load isn’t available increase the time) superset with Walking Lunges (In place if quarantined inside) – 4x10ea leg ending with a 8RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 5RM ea arm 8RPE, then -10% for 2×5
Handstand Pushups or Z Press – 10RM, then -10% for 2×10 superset with Pullups (eccentric slower than concentric) – 3 x submaximal (use added load if getting 10 or more strict reps)
Backpack Upright Rows eccentric slower than concentric – 4×10 starting at a 7RPE and ending with a 9RPE superset with Dips (use chair Dips if no dip bars) – 4 x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RM 8RPE ea leg starting with weak leg
Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 10% from 3RM for 6 x 1e leg
superset with
Weighted Split Squat Jumps – 6×3 ea leg
superset with
Unweighted Split Squat Jumps – 6×3 ea leg
***Rest 3-4 minutes Between Sets
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 5RM for 5×5 superset with Ice Skater Plyometrics – 5 x 6ea leg the goal is maximal distance and change of directions *use backpack or gallon jug for load
Backpack Zercher RDLs – 4×8 reps staying between a 7RPE and 9RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9RPE *Keep Hips in extension the enitre time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts – 4x10ea side ending with a 8RPE superset with Side Lunges Lunges (In place if quarantined inside) – 4x10ea side ending with a 8RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – 90% of Day 2’s 5RM for 5×5
Backpack Push Press – 10RM, then -10% for 2×10 superset with Pullups (eccentric slower than concentric) – 3 x submaximal (use added load if getting 10 or more strict reps)
Unilateral Press from Split*Left leg forward with right arm and Right Leg Forward with Left Arm – 5RM ea arm 8RPE, then -10% for 2×5 superset with Milk Jug Cleans – 3×10-15 leaving 1-2 RIR
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1, Week2, Week3, Week4″]

Week 1

Day 1

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 5RMea leg 7RPE, then -10% for 2×5 superset with Back Pack Weighted Squat Jumps – 3×5 max velocity and height are key
Waterbury Crucifix – 4×8 reps staying between a 7RPE and 8RPE superset with Elevated Hip Thrusts with Back Pack for Load – 4x10reps starting with a 7RPE and ending with a 8RPE
Backpack Zercher Carries – 4 x 30sec ending with a 7RPE (If enough load isn’t available increase the time) superset with Walking Lunges (In place if quarantined inside) – 4x10ea leg ending with a 7RPE
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 2

Unilateral OH Squats – 5RM ea arm 7RPE, then -10% for 2×5
Handstand Pushups or Z Press – 10RM, then -10% for 2×10 superset with Pullups (eccentric slower than concentric) – 3 x submaximal (use added load if getting 10 or more strict reps)
Backpack Upright Rows eccentric slower than concentric – 4×10 starting at a 7RPE and ending with a 8RPE superset with Dips (use chair Dips if no dip bars) – 4 x submaximal (use added load if getting 10 or more strict reps)
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 3

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RM 7RPE ea leg starting with weak leg
Then
Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 10% from 3RM for 6 x 1e leg
superset with
Weighted Split Squat Jumps – 6×3 ea leg
superset with
Unweighted Split Squat Jumps – 6×3 ea leg
***Rest 3-4 minutes Between Sets
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 4

Active Recovery – 45-60 minute conversational pace bike/walk

Day 5

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 5RM for 5×5 superset with Ice Skater Plyometrics – 5 x 6ea leg the goal is maximal distance and change of directions *use backpack or gallon jug for load
Backpack Zercher RDLs – 4×8 reps staying between a 7RPE and 8RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 8RPE *Keep Hips in extension the enitre time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts – 4x10ea side ending with a 7RPE superset with Side Lunges Lunges (In place if quarantined inside) – 4x10ea side ending with a 7RPE *Use Tempo to increase intensity!
Optional Conditioning – 25-30 minutes bike/row/run/jog

Day 6

Unilateral OH Squats – 90% of Day 2’s 5RM for 5×5
Backpack Push Press – 10RM, then -10% for 2×10 superset with Pullups (eccentric slower than concentric) – 3 x submaximal (use added load if getting 10 or more strict reps)
Unilateral Press from Split*Left leg forward with right arm and Right Leg Forward with Left Arm – 5RM ea arm 7RPE, then -10% for 2×5 superset with Milk Jug Cleans – 3×10-15 leaving 1-2 RIR
Optional Conditioning – 25-30 minutes bike/row/run/jog
[/memb_has_any_tag]