Power Clean - 3 sets of 3 reps warm up, then 3 to 5 sets of 3 reps with a work weight, about 80% of a 1RM.
Bench Press - (medium to heavy day)- (if med)- 3 sets of 5 to 6 reps warm up then 3 sets of 5 with a work weight. (if heavy)- work up over six sets of 5 to 6 reps to limit set of 3 to 5 reps on the last set. A rule of thumb puts a limit triple at about 90% of one's 1RM.
Squat - (light speed day)- one warm up set of 10 reps. Then 5 sets of 5 reps with no more than 65% and no more than 60 seconds rest between sets. Start with 60% . Apply 100% effort on every rep and do each rep as fast as possible.
Day 2: Rest
One Power Clean followed by 3 Military Presses followed by 2 Push Presses for 5 reps total per set - 3 warm up sets, then 3 sets of 5 reps with a work weight.
Deadlift - warm up- 10 reps, 6 reps, 4 reps. Either keep adding weight and go for strength, or you can use the same weight at your last warumup set and do that for 3-4 sets and for 3-4 reps. If you continue to add weight, continue to pyramid up until you reach 1 rep.
NOTE: Because squats and deadlifts overlap the working of a lot of the same muscles, squats are not recommended the same day as deadlifts.
Day 4: Rest
Bent Row - 3 sets of 5 to 6 reps warm up, then 3 sets of 5 to 6 reps with a work weight.
Squat - (medium to heavy day) same formula as BP on Day 1.
Bench Press - (light speed day) same formula as Squat on Day 1.
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