Cycles 1-2: start with 85% TM
M
Agile 8
box jumps 10
hit tire with sledge hammer 5 mins (dont have medicine ball in garage)
Squat 5’s PRO
Bench 5x5 @ SSL
inverted rows 50 reps dips 50 reps back extensions 50 reps
W
Agile 8
box jumps 10
hit tire with sledge hammer 5 mins (dont have medicine ball in garage)
Deadlift – 5’s PRO - 5x5 @ SSL
Press – 5’s PRO - 5x5 @ SSL
chins 50 reps push ups 50 reps hanging leg raises 50 reps
F
Agile 8
box jumps 10
hit tire with sledge hammer 5 mins (dont have medicine ball in garage)
Bench – 5’s PRO
Squat – 5x5 @ SSL
7th Week Protocol after second cycle is over
Let’s not use a sledgehammer either.
Cycles 3-4 - switch to 3/5/1 - only go for PR’s on 1 and 3rd week.
M
Agile 8
box jumps 10
hit tire with sledge hammer 5 mins (dont have medicine ball in garage)
Squat 5/3/1 sets/reps - PR sets
Bench 5x5 @ FSL
inverted rows 50 reps dips 50 reps back extensions 50 reps
W
Agile 8
box jumps 20
Deadlift – 5/3/1 sets/reps - PR sets, 3x5 FSL
Press – 5/3/1 sets/reps - PR sets, 3x5 FSL
chins 50 reps push ups 50 reps hanging leg raises 50 reps
F
Agile 8
box jumps 20
Bench – 5/3/1 sets/reps - PR sets
Squat – 5x5 @ FSL
inverted rows 50 reps dips 50 reps curls 50 reps
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You can increase your assistance work on the cycles 3/4, if you want.
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I’d rather see you log some running (not jogging or sprinting) rather than running - unless you are very overweight.