Phase 1 - Weeks 1-4

Back Squats 5x3
Bench Press 5x3
Barbell Rows 5x8

Pause Front Squats 4x2 - Moderate

4 Set Superset
Barbell Curls - 6 reps heavy
EZ Bar Skull Crushers - 8 reps heavy

4 Set Superset
Barbell Curls x 12
DB Tricep Extensions - 8 reps
Double DB Curls - to failure
Band Tricep Extensions - 30 reps

5 Set Superset
50' Seld Drag
100' Farmer's Carry

*optional 400 walking lunge steps

Back Squats 5x5
Strict Overhead Press 5x8
DeadLifts - work up to a heavy set of 2

Power or Squat Cleans 4x3
Push Press - 6x2 heavy

Power Clean to a Push Press - 30 reps - moderate (about 3 reps per min)

Back Squats - Pyramid Sets
Bench Press Pyramid Sets