the cube week1-18

7/30/2019 The Cube Week1-18

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The Cube Method for Strongman Program:General Warm-upOverhead Day1. Foam Rolling- get into the shoulders with a medicine ball

2. Shoulder complex warm up/stress with PVC pipe.

3. Jump rope for 3-5 minutes

4. Overhead squats with an empty bar

General Warm-upSquat/Deadlift Day and Event Day1. Light Foam Rolling the hips

2. Mobility exercises

a. Leg swings

b. Fire Hydrants (I do these standing, not on the floor)

c. Bodyweight squats

d. Static Lunge stretch (concentrate on stretching the hip flexors

and squeeze the glute)

3. Kettlebell swings to help warm up the lower back

4. On event days I will do some light jogging.

The Cube Method for StrongmanWeek 1:Speed Squat

Date:13/05/2013

Speed Squats: Speed Squat (With Chains) 50% x 10 x 2_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____

Assistance Exercise 1: Hip Thrusts_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 2: Sledge Drag

_____ x _____ _____ x _____ _____ x _____


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Assistance Exercise 3 Leg extensions_____ x _____ _____ x _____ _____ x _____

Agility: Multidirectional Speed

Date:Ladder Drills:__________ x ____________________ x ____________________ x ____________________ x ____________________ x __________Cone Drills:__________ x __________

__________ x ____________________ x __________Side Bends:15 x 2Hanging Leg Raises:15 x 3

Wednesday:

Repetition OverheadDate: ________________________Overhead:Axle press Repetition Overhead 80% x 8 or more reps x 3 sets_____ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Incline Barbell Press 3 x 8_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Dips 3 x Max Reps_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 3: Band Pushdowns Regular Grip 2 x 10 with 2 secondpause at lockout

_____ x _____ _____ x _____Assistance Exercise 4: Hammer Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Lateral Raises 3 x 12_____ x _____ _____ x _____ _____ x _____

Max Effort Deadlift

Date:


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Deadlift: Max Deadlift 1-2 reps Farmers_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 1: 45 Hypers Bodyweight x 3 x 20_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Shrugs 3 x 15 (Farmers handles)_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Heavy Dumbbell Rows 3 x 10 per arm_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Rear Delts 3 x 15 (face pulls, rear delt raises)_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 5: Barbell Curls

1 set with bar to failure_____ x _____ _____ x _____ _____ x _____Friday:

Agility: Straight Ahead SpeedDate:Jump Rope: 2 minSprints: (distance x reps)60 feet x 50%60 feet x 80%

__________ x __________Decline Crunches: 3 x 30_____ x _____ _____ x _____ _____ x _____

Light Event DayDate:Yoke: (weight x distance x time)

Light Yoke

40-50% of contest weight for speed for 4 runs for 60-80_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Farmers Walk: (weight x distance x time)Light Farmers 40-50% contest weight for speed for 4 runs for 60-

80_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Stones: (If a Stone over Bar) (weight x height x time)

_____ x _____ x _____ _____ x _____ x __________ x _____ x _____


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Stones: (If a Stone Series)Stones: (weight x height) Time:Light Stones 5 stones in series for speed with lighter stones than

would be in your contest. The weight should be at least 30%lighter than you are going to be using in your contest.

& Stone load with 50% of your max stone for 3 x 5. You shouldfocus on speed and the one motion technique to buildexplosiveness.Stone 1: _____ x _____ Run 1: __________Stone 2: _____ x _____ Run 2: __________Stone 3: _____ x _____Stone 4: _____ x _____Stone 5: _____ x _____Stone for Reps:

_____ x _____ _____ x _____ _____ x _____Week 2:

Repetition SquatDate:Repetition Squats: Squats with Bands 80% x 8 or more reps_____ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Leg Press 3 x 10

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Steps-ups 3 x 20_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Prowler Push 2 x 60_____ x _____ _____ x _____Assistance Exercise 4: & Calf Raises 3 x 25_____ x _____ _____ x _____ _____ x _____

Agility: Multidirectional SpeedDate:Ladder Drills:__________ x ____________________ x ____________________ x ____________________ x ____________________ x __________Cone Drills:__________ x ____________________ x __________


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__________ x __________Side Bends: 2 x 15 per side_____ x _____ _____ x _____Hanging Leg Raises: 3 x 15

_____ x _____ _____ x _____ _____ x _____

Max Effort OverheadDate:Overhead: Log 1-2 reps_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____

Assistance Exercise 1: Close Grip Bench Press 3 x 8_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Dumbbell Incline Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Band Pushdownso Regular Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____Assistance Exercise 4: Hammer Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____

Assistance Exercise 5: Dumbbell Front Raises 3 x 12_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 6: Dumbbell Lateral Raises 3 x 12_____ x _____ _____ x _____ _____ x _____

Speed DeadliftDate:Deadlift: Deficit pulls 50% x 8 x 1with 30 seconds rest between lifts

_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: glute ham raise 3 x 8-10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Pulldowns 3 x 10_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 3: Shrugs 3 x 15 Barbell


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_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Rear Delts 3 x 15 face pulls_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Barbell Curls 1 set with bar to failure

_____ x _____ _____ x _____ _____ x _____

Agility: Straight Ahead SpeedDate:Jump Rope: _____ min 3-5 minutesSprints: (distance x reps) Sprints 8 runs x 60 feet 1st at 40-50%Remaining sets progressively increase speed up to 80__________ x ____________________ x ____________________ x __________

Decline Crunches: Decline Crunches - 3 x 15 with weight_____ x _____ _____ x _____ _____ x _____

Heavy Event Day Contest events or events of your choiceDate:Event 1: ____________________________ x _____ _____ x _____ _____ x _____Event 2: _______________________

_____ x _____ _____ x _____ _____ x _____Event 3: ____________________________ x _____ _____ x _____ _____ x _____Event 4 (optional): ____________________________ x _____ _____ x _____ _____ x _____

Week 3:

Max Effort Squat Squat 1-2 repsDate:

Squat:_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Leg Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Calf Raises 3 x 25_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 3: Walking Lunges 15 x 3_____ x _____ _____ x _____ _____ x _____


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Assistance Exercise 4: Step ups 21 x 3_____ x _____ _____ x _____ _____ x _____Agility: Multidirectional SpeedDate:

Ladder Drills:__________ x ____________________ x ____________________ x ____________________ x ____________________ x __________Cone Drills:__________ x ____________________ x ____________________ x __________Side Bends: Side Bends 2 x 15 per side_____ x _____ _____ x _____Hanging Leg Raises: Hanging Leg raises 3 x 15_____ x _____ _____ x _____ _____ x _____

Speed OverheadDate:Overhead: Press with Chains 50% x 8 x 3

_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: SlingShot Bench Press 3 x 5_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Barbell Incline Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Overhead Triceps Extension 3 x 10

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Dumbbell Front Raises 3 x 12_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Lateral Raises 3 x 12_____ x _____ _____ x _____ _____ x _____

Repetition DeadliftDate:Deadlift: Deadlifts with bands 80% x 1 x 8-10_____ x _____ _____ x _____ _____ x _____


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_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: 45 Hypers 3 x 10 with weight

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Seated Rows 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Pull-ups 3 sets x 8-10 (use a band for assistance ifneeded)_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Shrugs 3 x 15 Dumbbells_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Rear Delts raises3 x 15 (_____ x _____ _____ x _____ _____ x _____Assistance Exercise 6: Barbell Curls 8-101 set with bar to failure_____ x _____ _____ x _____ _____ x _____

Agility: Straight Ahead SpeedDate:Jump Rope: _____ min Jump Rope 3-5 minutesSprints: (distance x reps) Sprints 8 runs x 60 feet 1st at 40-50%Remaining sets progressively increase speed up to 90%.

__________ x ____________________ x ____________________ x __________Decline Crunches: 3 x 30_____ x _____ _____ x _____ _____ x _____Saturday:& Heavy Yoke, Farmers and Stones at or heavier than contest

weight. Two all out sets of yoke and Farmers, the distances

are the same as week 1. Either a heavy stone over bar for 75seconds or heavy stone series.

Heavy Event DayDate:Yoke: (weight x distance x time)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Farmers Walk: (weight x distance x time)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____

Stones: (If a Stone over Bar) (weight x height x 75 seconds)_____ x _____ x _____ _____ x _____ x _____


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_____ x _____ x _____Stones: (If a Stone Series)Stones: (weight x height) Time:Stone 1: _____ x _____ Run 1: __________

Stone 2: _____ x _____ Run 2: __________Stone 3: _____ x _____Stone 4: _____ x _____Stone 5: _____ x _____

Week 4:This week is a deload week. You will drop all of the main lifts and lower theintensity on all assistance work.Monday:

Deload SquatDate:Assistance Exercise 1: Leg Press 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Leg Extensions 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Hip Thrusts 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Calf Raises 3 x 25

_____ x _____ _____ x _____ _____ x _____Tuesday:& Go for a light walk, swim and stretch

Agility: Multidirectional SpeedDate:Deload Week: Go for a light walk, swim and stretch.

Deload Overhead

Date:Assistance Exercise 1: Dumbbell Incline Press 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Band Pushdowns:Regular grip with a 2 second pause 2x 15_____ x _____ _____ x _____Assistance Exercise 3: Hammer grip with a 2 second pause 2 x 15

_____ x _____ _____ x _____Assistance Exercise 4: Dumbbell Front Raises 2 x 15_____ x _____ _____ x _____


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Assistance Exercise 5: Dumbbell Lateral Raises 2 x 15_____ x _____ _____ x _____

Deload DeadliftDate:Assistance Exercise 1: 45 Hypers 3 x 20 with no weight_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Chest Supported Rows 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Pulldowns 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Shrugs 2 x 40 Farmers_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Rear Delts face pulls 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 6: Barbell Curls 1 set with bar to failure_____ x _____ _____ x _____ _____ x _____

Friday:& Go for a light walk, swim and stretch

Agility: Straight Ahead SpeedDate:Deload Week: Go for a light walk, swim and stretch.

Contest events at 40-50% of contest weight. Or if you dont

know the events ahead of time you can do sled drag, Prowler,light sandbag carries.

Light Event DayDate:Event 1: ____________________________ x _____ _____ x _____ _____ x _____Event 2: ____________________________ x _____ _____ x _____ _____ x _____Event 3: ____________________________ x _____ _____ x _____ _____ x _____Event 4 (optional): ____________________________ x _____ _____ x _____ _____ x _____


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Week 5:Speed Squat

Date:13/05/2013

Speed Squats: Speed Squat (Wide stance) 50% x 10 x 2_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____


Assistance Exercise 2: Sledge Drag_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 3 Leg extensions_____ x _____ _____ x _____ _____ x _____

Agility: Multidirectional SpeedDate:Ladder Drills:__________ x __________

__________ x ____________________ x ____________________ x ____________________ x __________Cone Drills:__________ x ____________________ x ____________________ x __________Side Bends:

15 x 2Hanging Leg Raises:15 x 3

Wednesday:

Repetition OverheadDate: ________________________

Overhead: Dumbbell

80% x 8 or more reps x 3 sets_____ x _____ _____ x _____ _____ x _____


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Assistance Exercise 1: Incline Barbell Press 3 x 8_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Lying Triceps Extensions 3 x Max Reps_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 3: Band Pushdowns Regular Grip 2 x 10 with 2 secondpause at lockout_____ x _____ _____ x _____Assistance Exercise 4: Hammer Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Lateral Raises 3 x 12_____ x _____ _____ x _____ _____ x _____

Max Effort Deadlift

Date:Deadlift: Max Deadlift 1-2 Trap Bar_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: 45 Hypers Bodyweight x 3 x 20_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Shrugs 3 x 15 (Farmers handles)

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Heavy Barbell Rows 3 x 10 per arm_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Rear Delts 3 x 15 (face pulls, rear delt raises)_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Barbell Curls 1 set with bar to failure_____ x _____ _____ x _____ _____ x _____Friday:

Agility: Straight Ahead SpeedDate:Jump Rope: 2 minSprints: (distance x reps)60 feet x 50%60 feet x 80%__________ x __________Decline Crunches: 3 x 30_____ x _____ _____ x _____ _____ x _____

Light Event Day


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Date:Yoke: (weight x distance x time)

Light Yoke 40-50% of contest weight for speed for 4 runs for 60-

80_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Farmers Walk: (weight x distance x time)Light Farmers 40-50% contest weight for speed for 4 runs for 60-

80_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Stones: (If a Stone over Bar) (weight x height x time)_____ x _____ x _____ _____ x _____ x _____

_____ x _____ x _____Stones: (If a Stone Series)Stones: (weight x height) Time:Light Stones 5 stones in series for speed with lighter stones than

would be in your contest. The weight should be at least 30%lighter than you are going to be using in your contest.& Stone load with 50% of your max stone for 3 x 5. You should

focus on speed and the one motion technique to buildexplosiveness.Stone 1: _____ x _____ Run 1: __________

Stone 2: _____ x _____ Run 2: __________Stone 3: _____ x _____Stone 4: _____ x _____Stone 5: _____ x _____Stone for Reps:_____ x _____ _____ x _____ _____ x _____

Week 6:

Repetition SquatDate:Repetition Squats: Front Squats 80% x 8 or more reps_____ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Leg Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Steps-ups 3 x 20_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Prowler Push 2 x 60

_____ x _____ _____ x _____Assistance Exercise 4: & Calf Raises 3 x 25


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_____ x _____ _____ x _____ _____ x _____


Date:Ladder Drills:__________ x ____________________ x ____________________ x ____________________ x ____________________ x __________Cone Drills:__________ x ____________________ x __________

__________ x __________Side Bends: 2 x 15 per side_____ x _____ _____ x _____Hanging Leg Raises: 3 x 15_____ x _____ _____ x _____ _____ x _____

Max Effort OverheadDate:

Overhead: Strict Press 1-2 reps_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Chains Bench Press 3 x 8_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Dumbbell Incline Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Band Pushdownso Regular Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____Assistance Exercise 4: Hammer Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Front Raises 3 x 12_____ x _____ _____ x _____ _____ x _____



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Speed DeadliftDate:Deadlift: With Chains 50% x 8 x 1with 30 seconds rest between lifts

_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Stiff Legged Deadlift 3 x 8-10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Pulldowns 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Shrugs 3 x 15 Barbell

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Rear Delts 3 x 15 face pulls_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Barbell Curls 1 set with bar to failure_____ x _____ _____ x _____ _____ x _____

Agility: Straight Ahead SpeedDate:Jump Rope: _____ min 3-5 minutesSprints: (distance x reps) Sprints 8 runs x 60 feet 1st at 40-50%

Remaining sets progressively increase speed up to 80__________ x ____________________ x ____________________ x __________Decline Crunches: Decline Crunches - 3 x 15 with weight_____ x _____ _____ x _____ _____ x _____

Heavy Event Day Contest events or events of your choiceDate:Event 1: ____________________________ x _____ _____ x _____ _____ x _____Event 2: ____________________________ x _____ _____ x _____ _____ x _____Event 3: ____________________________ x _____ _____ x _____ _____ x _____Event 4 (optional): ____________________________ x _____ _____ x _____ _____ x _____

Week 7:


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Max Effort Squat Squat with Axle 1-2 repsDate:Squat:_____ x _____ _____ x _____ _____ x _____

_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Leg Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Calf Raises 3 x 25_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Walking Lunges 15 x 3_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 4: Step ups 21 x 3_____ x _____ _____ x _____ _____ x _____Agility: Multidirectional SpeedDate:Ladder Drills:__________ x ____________________ x ____________________ x ____________________ x ____________________ x __________Cone Drills:__________ x ____________________ x ____________________ x __________Side Bends: Side Bends 2 x 15 per side_____ x _____ _____ x _____Hanging Leg Raises: Hanging Leg raises 3 x 15_____ x _____ _____ x _____ _____ x _____

Speed OverheadDate:Overhead: Press with Bands 50% x 8 x 3_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Bench Press with bands 3 x 5

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Barbell Incline Press 3 x 10


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_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Overhead Triceps Extension 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Dumbbell Front Raises 3 x 12

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Lateral Raises 3 x 12_____ x _____ _____ x _____ _____ x _____

Repetition DeadliftDate:Deadlift: Car Deadlifts 80% x 1 x 8-10_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: 45 Hypers 3 x 10 with weight_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Good Mornings 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Pull-ups 3 sets x 8-10 (use a band for assistance ifneeded)_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 4: Shrugs 3 x 15 Dumbbells_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Rear Delts raises3 x 15 (_____ x _____ _____ x _____ _____ x _____Assistance Exercise 6: Barbell Curls 8-101 set with bar to failure_____ x _____ _____ x _____ _____ x _____

Agility: Straight Ahead Speed

Date:Jump Rope: _____ min Jump Rope 3-5 minutesSprints: (distance x reps) Sprints 8 runs x 60 feet 1st at 40-50%Remaining sets progressively increase speed up to 90%.__________ x ____________________ x ____________________ x __________Decline Crunches: 3 x 30_____ x _____ _____ x _____ _____ x _____Saturday:

& Heavy Yoke, Farmers and Stones at or heavier than contestweight. Two all out sets of yoke and Farmers, the distances


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Heavy Event DayDate:Yoke: (weight x distance x time)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Farmers Walk: (weight x distance x time)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Stones: (If a Stone over Bar) (weight x height x 75 seconds)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____

Stones: (If a Stone Series)Stones: (weight x height) Time:Stone 1: _____ x _____ Run 1: __________Stone 2: _____ x _____ Run 2: __________Stone 3: _____ x _____Stone 4: _____ x _____Stone 5: _____ x _____

Week 8:

This week is a deload week. You will drop all of the main lifts and lower theintensity on all assistance work.Monday:

Deload SquatDate:Assistance Exercise 1: Leg Press 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Leg Extensions 3 x 15_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 3: Hip Thrusts 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Calf Raises 3 x 25_____ x _____ _____ x _____ _____ x _____Tuesday:& Go for a light walk, swim and stretch



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Deload OverheadDate:Assistance Exercise 1: Dumbbell Incline Press 3 x 15_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 2: Band Pushdowns:Regular grip with a 2 second pause 2x 15_____ x _____ _____ x _____Assistance Exercise 3: Hammer grip with a 2 second pause 2 x 15



Deload DeadliftDate:Assistance Exercise 1: 45 Hypers 3 x 20 with no weight_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Chest Supported Rows 3 x 15_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 3: Pulldowns 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Shrugs 2 x 40 Farmers_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Rear Delts face pulls 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 6: Barbell Curls 1 set with bar to failure_____ x _____ _____ x _____ _____ x _____






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Side Bends:15 x 2Hanging Leg Raises:15 x 3

Wednesday:

Repetition OverheadDate: ________________________Overhead: SandBag80% x 8 or more reps x 3 sets_____ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Incline Barbell Press 3 x 8

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Dips 3 x Max Reps_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Band Pushdowns Regular Grip 2 x 10 with 2 secondpause at lockout

_____ x _____ _____ x _____Assistance Exercise 4: Hammer Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Lateral Raises 3 x 12_____ x _____ _____ x _____ _____ x _____

Max Effort DeadliftDate:Deadlift: Conventional Deadlift 1-2 reps_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____

Assistance Exercise 1: 45 Hypers Bodyweight x 3 x 20_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Shrugs 3 x 15 (Farmers handles)_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Heavy Dumbbell Rows 3 x 10 per arm_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Rear Delts 3 x 15 (face pulls, rear delt raises)_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Barbell Curls 1 set with bar to failure

_____ x _____ _____ x _____ _____ x _____Friday:


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Agility: Straight Ahead SpeedDate:Jump Rope: 2 min

Sprints: (distance x reps)60 feet x 50%60 feet x 80%__________ x __________Decline Crunches: 3 x 30_____ x _____ _____ x _____ _____ x _____

Light Event DayDate:

Yoke: (weight x distance x time)



80_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Stones: (If a Stone over Bar) (weight x height x time)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Stones: (If a Stone Series)Stones: (weight x height) Time:Light Stones 5 stones in series for speed with lighter stones than

would be in your contest. The weight should be at least 30%lighter than you are going to be using in your contest.&

Stone load with 50% of your max stone for 3 x 5. You shouldfocus on speed and the one motion technique to buildexplosiveness.Stone 1: _____ x _____ Run 1: __________Stone 2: _____ x _____ Run 2: __________Stone 3: _____ x _____Stone 4: _____ x _____Stone 5: _____ x _____Stone for Reps:_____ x _____ _____ x _____ _____ x _____

Week 10:


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Repetition SquatDate:

Repetition Squats: Squats with Chains 80% x 8 or more reps_____ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Leg Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Steps-ups 3 x 20_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Prowler Push 2 x 60_____ x _____ _____ x _____Assistance Exercise 4: & Calf Raises 3 x 25

_____ x _____ _____ x _____ _____ x _____

Agility: Multidirectional SpeedDate:Ladder Drills:__________ x ____________________ x ____________________ x ____________________ x __________

__________ x __________Cone Drills:__________ x ____________________ x ____________________ x __________Side Bends: 2 x 15 per side_____ x _____ _____ x _____Hanging Leg Raises: 3 x 15_____ x _____ _____ x _____ _____ x _____

Max Effort OverheadDate:Overhead: Push Press 1-2 reps_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Close Grip Bench Press 3 x 8

_____ x _____ _____ x _____ _____ x _____


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Assistance Exercise 2: Dumbbell Incline Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Band Pushdownso Regular Grip 2 x 10 with 2 second pause at lockout

_____ x _____ _____ x _____Assistance Exercise 4: Hammer Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Front Raises 3 x 12_____ x _____ _____ x _____ _____ x _____


Speed DeadliftDate:Deadlift: Block Deadlifts 50% x 8 x 1with 30 seconds rest between lifts

_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: glute ham raise 3 x 8-10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Pulldowns 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Shrugs 3 x 15 Barbell_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Rear Delts 3 x 15 face pulls_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Barbell Curls 1 set with bar to failure_____ x _____ _____ x _____ _____ x _____

Agility: Straight Ahead SpeedDate:Jump Rope: _____ min 3-5 minutesSprints: (distance x reps) Sprints 8 runs x 60 feet 1st at 40-50%Remaining sets progressively increase speed up to 80__________ x ____________________ x ____________________ x __________Decline Crunches: Decline Crunches - 3 x 15 with weight

_____ x _____ _____ x _____ _____ x _____


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Heavy Event Day Contest events or events of your choiceDate:Event 1: _______________________

_____ x _____ _____ x _____ _____ x _____Event 2: ____________________________ x _____ _____ x _____ _____ x _____Event 3: ____________________________ x _____ _____ x _____ _____ x _____Event 4 (optional): ____________________________ x _____ _____ x _____ _____ x _____

Week 11:

Max Effort Squat Squat with bands 1-2 repsDate:Squat:_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Leg Press 3 x 10_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 2: Calf Raises 3 x 25_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Walking Lunges 15 x 3_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Step ups 21 x 3_____ x _____ _____ x _____ _____ x _____Agility: Multidirectional SpeedDate:Ladder Drills:

__________ x ____________________ x ____________________ x ____________________ x ____________________ x __________Cone Drills:__________ x ____________________ x ____________________ x __________Side Bends: Side Bends 2 x 15 per side_____ x _____ _____ x _____


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Hanging Leg Raises: Hanging Leg raises 3 x 15_____ x _____ _____ x _____ _____ x _____

Speed OverheadDate:Overhead: Stone Press 50% x 8 x 3_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: SlingShot Bench Press 3 x 5_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Barbell Incline Press 3 x 10

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Overhead Triceps Extension 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Dumbbell Front Raises 3 x 12_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Lateral Raises 3 x 12_____ x _____ _____ x _____ _____ x _____

Repetition DeadliftDate:Deadlift:Farmers Deadlifts80% x 1 x 8-10_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: 45 Hypers 3 x 10 with weight_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 2: Seated Rows

3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Pull-ups 3 sets x 8-10 (use a band for assistance ifneeded)_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Shrugs 3 x 15 Dumbbells_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Rear Delts raises3 x 15 (_____ x _____ _____ x _____ _____ x _____Assistance Exercise 6: Barbell Curls 8-101 set with bar to failure

_____ x _____ _____ x _____ _____ x _____


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Agility: Straight Ahead SpeedDate:

Jump Rope: _____ minJump Rope 3-5 minutes

Sprints: (distance x reps) Sprints 8 runs x 60 feet 1st at 40-50%Remaining sets progressively increase speed up to 90%.__________ x ____________________ x ____________________ x __________Decline Crunches: 3 x 30_____ x _____ _____ x _____ _____ x _____Saturday:& Heavy Yoke, Farmers and Stones at or heavier than contest

weight. Two all out sets of yoke and Farmers, the distancesare the same as week 1. Either a heavy stone over bar for 75seconds or heavy stone series.

Heavy Event DayDate:Yoke: (weight x distance x time)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Farmers Walk: (weight x distance x time)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Stones: (If a Stone over Bar) (weight x height x 75 seconds)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Stones: (If a Stone Series)Stones: (weight x height) Time:Stone 1: _____ x _____ Run 1: __________Stone 2: _____ x _____ Run 2: __________

Stone 3: _____ x _____Stone 4: _____ x _____Stone 5: _____ x _____


Deload Squat

Date:


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Assistance Exercise 1: Leg Press 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Leg Extensions 3 x 15_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 3: Hip Thrusts 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Calf Raises 3 x 25_____ x _____ _____ x _____ _____ x _____Tuesday:& Go for a light walk, swim and stretch


Deload OverheadDate:Assistance Exercise 1: Dumbbell Incline Press 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Band Pushdowns:Regular grip with a 2 second pause 2x 15_____ x _____ _____ x _____Assistance Exercise 3: Hammer grip with a 2 second pause 2 x 15



Deload DeadliftDate:Assistance Exercise 1: 45 Hypers 3 x 20 with no weight_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Chest Supported Rows 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Pulldowns 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Shrugs 2 x 40 Farmers

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Rear Delts face pulls 3 x 15


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_____ x _____ _____ x _____ _____ x _____Assistance Exercise 6: Barbell Curls 1 set with bar to failure_____ x _____ _____ x _____ _____ x _____





Light Event DayDate:Event 1: ____________________________ x _____ _____ x _____ _____ x _____Event 2: ____________________________ x _____ _____ x _____ _____ x _____

Event 3: ____________________________ x _____ _____ x _____ _____ x _____Event 4 (optional): ____________________________ x _____ _____ x _____ _____ x _____Week 13:Speed Squat

Date:13/05/2013Speed Squats: Speed Squat (close stance) 50% x 10 x 2

_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____


Assistance Exercise 2: Sledge Drag_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 3 Leg extensions


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_____ x _____ _____ x _____ _____ x _____

Agility: Multidirectional SpeedDate:

Ladder Drills:__________ x ____________________ x ____________________ x ____________________ x ____________________ x __________Cone Drills:__________ x ____________________ x __________

__________ x __________Side Bends:15 x 2Hanging Leg Raises:15 x 3

Wednesday:

Repetition OverheadDate: ________________________Overhead: Viking Press80% x 8 or more reps x 3 sets_____ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Incline Barbell Press 3 x 8_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Lying Triceps Extensions 3 x Max Reps_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Band Pushdowns Regular Grip 2 x 10 with 2 second

pause at lockout_____ x _____ _____ x _____Assistance Exercise 4: Hammer Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Lateral Raises 3 x 12_____ x _____ _____ x _____ _____ x _____

Max Effort DeadliftDate:

Deadlift: Max Deadlift 1-2 Deficit Pulls


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_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____

Assistance Exercise 1: 45 Hypers Bodyweight x 3 x 20_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Shrugs 3 x 15 (Farmers handles)_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Heavy Barbell Rows 3 x 10 per arm_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Rear Delts 3 x 15 (face pulls, rear delt raises)_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Barbell Curls 1 set with bar to failure

_____ x _____ _____ x _____ _____ x _____Friday:

Agility: Straight Ahead SpeedDate:Jump Rope: 2 minSprints: (distance x reps)60 feet x 50%60 feet x 80%__________ x __________

Decline Crunches: 3 x 30_____ x _____ _____ x _____ _____ x _____

Light Event DayDate:Yoke: (weight x distance x time)



80_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Stones: (If a Stone over Bar) (weight x height x time)_____ x _____ x _____ _____ x _____ x _____

_____ x _____ x _____Stones: (If a Stone Series)


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Stones: (weight x height) Time:Light Stones 5 stones in series for speed with lighter stones than

would be in your contest. The weight should be at least 30%lighter than you are going to be using in your contest.& Stone load with 50% of your max stone for 3 x 5. You should

focus on speed and the one motion technique to buildexplosiveness.Stone 1: _____ x _____ Run 1: __________Stone 2: _____ x _____ Run 2: __________Stone 3: _____ x _____Stone 4: _____ x _____Stone 5: _____ x _____Stone for Reps:_____ x _____ _____ x _____ _____ x _____

Week 14:

Repetition SquatDate:Repetition Squats: Wide Squats 80% x 8 or more reps_____ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Leg Press 3 x 10_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 2: Steps-ups 3 x 20_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Prowler Push 2 x 60_____ x _____ _____ x _____Assistance Exercise 4: & Calf Raises 3 x 25_____ x _____ _____ x _____ _____ x _____


Date:Ladder Drills:__________ x ____________________ x ____________________ x ____________________ x ____________________ x __________Cone Drills:__________ x ____________________ x ____________________ x __________


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Side Bends: 2 x 15 per side_____ x _____ _____ x _____Hanging Leg Raises: 3 x 15_____ x _____ _____ x _____ _____ x _____

Max Effort OverheadDate:Overhead: Block 1-2 reps_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Chains Bench Press 3 x 8

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Dumbbell Incline Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Band Pushdownso Regular Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____Assistance Exercise 4: Hammer Grip 2 x 10 with 2 second pause at lockout_____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Front Raises 3 x 12

_____ x _____ _____ x _____ _____ x _____


Speed DeadliftDate:Deadlift: With Bands 50% x 8 x 1with 30 seconds rest between lifts

_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Stiff Legged Deadlift 3 x 8-10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Pulldowns 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Shrugs 3 x 15 Barbell

_____ x _____ _____ x _____ _____ x _____


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Assistance Exercise 4: Rear Delts 3 x 15 face pulls_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Barbell Curls 1 set with bar to failure_____ x _____ _____ x _____ _____ x _____

Agility: Straight Ahead SpeedDate:Jump Rope: _____ min 3-5 minutesSprints: (distance x reps) Sprints 8 runs x 60 feet 1st at 40-50%Remaining sets progressively increase speed up to 80__________ x ____________________ x ____________________ x __________Decline Crunches: Decline Crunches - 3 x 15 with weight

_____ x _____ _____ x _____ _____ x _____

Heavy Event Day Contest events or events of your choiceDate:Event 1: ____________________________ x _____ _____ x _____ _____ x _____Event 2: ____________________________ x _____ _____ x _____ _____ x _____

Event 3: ____________________________ x _____ _____ x _____ _____ x _____Event 4 (optional): ____________________________ x _____ _____ x _____ _____ x _____

Week 15:

Max Effort Squat Frount Squat 1-2 repsDate:Squat:

_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Leg Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Calf Raises 3 x 25_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Walking Lunges 15 x 3

_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Step ups 21 x 3


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_____ x _____ _____ x _____ _____ x _____Agility: Multidirectional SpeedDate:Ladder Drills:

__________ x ____________________ x ____________________ x ____________________ x ____________________ x __________Cone Drills:__________ x ____________________ x ____________________ x __________Side Bends: Side Bends 2 x 15 per side_____ x _____ _____ x _____Hanging Leg Raises: Hanging Leg raises 3 x 15_____ x _____ _____ x _____ _____ x _____

Speed OverheadDate:Overhead: Viking Press 50% x 8 x 3_____ x _____ _____ x _____ _____ x _____

_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: Bench Press with bands 3 x 5_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Barbell Incline Press 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Overhead Triceps Extension 3 x 10_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 4: Dumbbell Front Raises 3 x 12_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Dumbbell Lateral Raises 3 x 12_____ x _____ _____ x _____ _____ x _____

Repetition DeadliftDate:Deadlift: Trap Bar Deadlifts 80% x 1 x 8-10_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____


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_____ x _____ _____ x _____ _____ x __________ x _____ _____ x _____ _____ x _____Assistance Exercise 1: 45 Hypers 3 x 10 with weight_____ x _____ _____ x _____ _____ x _____

Assistance Exercise 2: Good Mornings 3 x 10_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Pull-ups 3 sets x 8-10 (use a band for assistance ifneeded)_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Shrugs 3 x 15 Dumbbells_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Rear Delts raises3 x 15 (_____ x _____ _____ x _____ _____ x _____Assistance Exercise 6: Barbell Curls 8-101 set with bar to failure_____ x _____ _____ x _____ _____ x _____

Agility: Straight Ahead SpeedDate:Jump Rope: _____ min Jump Rope 3-5 minutesSprints: (distance x reps) Sprints 8 runs x 60 feet 1st at 40-50%Remaining sets progressively increase speed up to 90%.__________ x __________

__________ x ____________________ x __________Decline Crunches: 3 x 30_____ x _____ _____ x _____ _____ x _____Saturday:& Heavy Yoke, Farmers and Stones at or heavier than contest

weight. Two all out sets of yoke and Farmers, the distances


Heavy Event DayDate:Yoke: (weight x distance x time)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Farmers Walk: (weight x distance x time)_____ x _____ x _____ _____ x _____ x __________ x _____ x _____Stones: (If a Stone over Bar) (weight x height x 75 seconds)

_____ x _____ x _____ _____ x _____ x __________ x _____ x _____


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Stones: (If a Stone Series)Stones: (weight x height) Time:Stone 1: _____ x _____ Run 1: __________Stone 2: _____ x _____ Run 2: __________

Stone 3: _____ x _____Stone 4: _____ x _____Stone 5: _____ x _____


Deload Squat

Date:Assistance Exercise 1: Leg Press 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Leg Extensions 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Hip Thrusts 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Calf Raises 3 x 25_____ x _____ _____ x _____ _____ x _____

Tuesday:& Go for a light walk, swim and stretch


Deload OverheadDate:

Assistance Exercise 1: Dumbbell Incline Press

3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Band Pushdowns:Regular grip with a 2 second pause 2x 15_____ x _____ _____ x _____Assistance Exercise 3: Hammer grip with a 2 second pause 2 x 15



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Deload DeadliftDate:Assistance Exercise 1: 45 Hypers 3 x 20 with no weight_____ x _____ _____ x _____ _____ x _____Assistance Exercise 2: Chest Supported Rows 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 3: Pulldowns 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 4: Shrugs 2 x 40 Farmers_____ x _____ _____ x _____ _____ x _____Assistance Exercise 5: Rear Delts face pulls 3 x 15_____ x _____ _____ x _____ _____ x _____Assistance Exercise 6: Barbell Curls 1 set with bar to failure_____ x _____ _____ x _____ _____ x _____





Light Event DayDate:Event 1: ____________________________ x _____ _____ x _____ _____ x _____Event 2: ____________________________ x _____ _____ x _____ _____ x _____Event 3: ____________________________ x _____ _____ x _____ _____ x _____Event 4 (optional): ____________________________ x _____ _____ x _____ _____ x _____

the cube week1-18

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