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Workout 3

This document outlines a 5 day strength training program with exercises focused on the military press, bench press, hang snatch, squat, hang clean, and deadlift. It provides the sets, reps, and weights for each exercise over 4 weeks of progression. It also lists assistance lifts done after the main lifts each day as well as 1RM and exercise PRs for benchmark lifts.

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Jordan Lewis
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© Attribution Non-Commercial (BY-NC)
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Download as XLSX, PDF, TXT or read online on Scribd
161 views

Workout 3

This document outlines a 5 day strength training program with exercises focused on the military press, bench press, hang snatch, squat, hang clean, and deadlift. It provides the sets, reps, and weights for each exercise over 4 weeks of progression. It also lists assistance lifts done after the main lifts each day as well as 1RM and exercise PRs for benchmark lifts.

Uploaded by

Jordan Lewis
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Day 1 Max 160 Traing Max 145

Military Press Set 1 Set 2 Set 3 Rep Records


Warm Up (5/5/5) 60 75 90
Week 1 (5/5/5+) 95 110 125
Week 2 (3/3/3+) 105 120 135
Week 3 (5/3/1+) 110 125 140
Week 4 (5/5/5) 75 90 105
ASSISTANCE LIFTS Sets x Reps Set 1 Set 2 Set 3 Set 4 Set 5
Military Press 5x10 60-70% 60-70% 60-70% 60-70% 60-70%
Weighted Chin-Ups 50 reps total
Weighted Dips 45+BW 25 reps total
Face-Pulls 3x10 10 10 10
Day 2 Max 365 Traing Max 330
Hang Snatch Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Week 1 (3/3/3/3/3) 80 90 105 105 105
Week 2 (2/2/2/2/2) 85 100 110 110 110
Week 3 (3/2/1/1/1) 90 105 115 115 115
Week 4 (3/3/3/3/3) 90 90 90 90 90
Squat/ Box Squats Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Warm Up (3x2) 140 185 210
Week 1 (3/3/3/3x1) 235 265 300 310 315 325
Box Squat Week 2 (8x2) 250 250 250 250 250 250 250 250
Week 3 (5/3/1/2x1) 250 285 315 325 330
Box Squat Week 4 (8x2) 185 210 225 235 245 250 250 250
ASSISTANCE LIFTS Sets x Reps Set 1 Set 2 Set 3 Set 4 Set 5
Squats 5x10 50-60% 50-60% 50-60% 50-60% 50-60%
Romanian Deadlifts 5x10 10 10 10 10 10
Back Extensions 3x10 10 10 10
Full Contact Twist 3x10 10 10 10
Exercise 1RM Exercise PR Reps Weight
Military Press 160 Military Press 5 135 Day 2: 5x3 Depth Jumps
and 5x3 Single Leg Box
Squat 365 Squat 7 295 Jumps after warmup
Bench Press 260 Bench Press 5 220
Deadlift 455 Deadlift 10 340
Day 4 Max 260 Traing Max 235
Bench Press Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Warm Up (5/5/5) 95 120 145
Week 1 (3/3/3/3x1) 165 190 215 220 225 230
Week 2 (5/5/5+) 155 180 200
Week 3 (5/3/1/2x1) 180 200 225 230 235
Week 4 (5/5/5) 120 145 165
ASSISTANCE LIFTS Sets x Reps Set 1 Set 2 Set 3 Set 4 Set 5
CG Bench Press 3x10 50-60% 50-60% 50-60% 50-60% 50-60%
DB Rows 2x10, 1xAMAP 10% 10% AMP
Weighted Dips 45+BW 25 reps total
Face-Pulls 3x10 10 10 10
Day 5 Max 455 Traing Max 420
Hang Clean Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Week 1 (3/3/3/3/3) 115 130 145 145 145
Week 2 (2/2/2/2/2) 120 140 155 155 155
Week 3 (3/2/1/1/1) 130 145 165 165 165
Week 4 (3/3/3/3/3) 130 130 130 130 130
Deadlift Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
Warm Up (5/5/5) 170 210 255
Week 1 (3/3/3/3x1) 295 340 380 390 400 410
Week 2 (5/5/5+) 275 315 360
Week 3 (5/3/1/2x1) 315 360 400 410 420
Week 4 (5/5/5) 210 255 295
ASSISTANCE LIFTS Sets x Reps Set 1 Set 2 Set 3 Set 4 Set 5
Deficit Deadlifts 5x3 60-70% 60-70% 60-70% 60-70% 60-70%
Bulgarian Split Squats 4x10 (L)8 (R)8 (L)8 (R)8
Back Extensions 3x10 10 10 10
Full Contact Twist 3x10 10 10 10
Exercise 1RM Exercise PR Reps Weight
Hang Clean 170 Hang Clean 2 155
Power Clean 175 Power Clean 1 165 Day 5: 5x3 Box Jumps and
5x3 Single Leg Depth Jumps
Hang Snatch 120 Hang Snatch 1 115 after warmup
Power Snatch 0 Power Snatch 0 0

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