12 Step Program: Squat

 

Level One Test: Step-Ups to 45° , 5x10/ea Alt., with 25%BW in each hand, Rest 2:00

Day1

A1)Step-ups to 45°, (10-12)

Rest 1:00 Between Legs

A2)KB Stiff Legged Deadlift, (10-12)

A3)Hip extensions from floor, (10-15)

Rest 2:00

x3 Sets

18:00

Day2

A1)Step-ups to 45°, (10-12)

Rest 1:00 Between Legs

A2)KB Stiff Legged Deadlift, (10-12)

A3)Hip extensions from floor, (10-15)

Rest 2:00

x3 Sets

18:00

Day3

A1)Step-ups to 45°, (10-12)

Rest 1:00 Between Legs

A2)KB Stiff Legged Deadlift, (10-12)

A3)Hip extensions from floor, (10-15)

Rest 2:00

x3 Sets

18:00

Level Two Test: Step-Ups to 90° , 5x10/ea Alt., with 25% BW in each hand, Rest 2:00

Day1

A1)Step-ups to 90°, (10-12)

Rest 1:00 Between Legs

A2)Good Mornings to 45°, (8-10)

A3)Barbell Hip Ext, (8-10)

Rest 2:00

x3 Sets

18:00

Day2

A1)Step-ups to 90°, (10-12)

Rest 1:00 Between Legs

A2)Good Mornings to 45°, (8-10)

A3)Barbell Hip Ext, (8-10)

Rest 2:00

x3 Sets

18:00

Day3

A1)Step-ups to 90°, (10-12)

Rest 1:00 Between Legs

A2)Good Mornings to 45°, (8-10)

A3)Barbell Hip Ext, (8-10)

Rest 2:00

x3 Sets

18:00

Level Three Test: Standing Split Squat, Front Rack 5x10/ea Leg, Rest 1:00 Between Legs, Rest 2:00 Between Sets, with 45% BW (start with weaker leg)

Day 1

A)Standing Split Squat, (10-12)

Rest 1:00 Between Legs

Rest 2:00 Between Sets

x5

B1)10-KB Squat Therapy

B2)20-DB Walking Lunges

Rest 2:00

x3

29:00

Day2

A1)Step-ups to 90° (8-10)ea. Alt.

A2)12-KB Russian Swings

A3)10-Laying Knee Raises

Rest 3:00

x4

18:00

Day 3

A)Standing Split Squat, (10-12)

Rest 1:00 Between Legs

Rest 2:00 Between Sets

x5

B1)10-KB Squat Therapy

B2)20-DB Walking Lunges

Rest 2:00

x3

29:00

Level Four Test: Standing Split Squat, Back Rack 5x8/ea Leg, Rest 1:00 Between Legs, Rest 2:00 Between Sets, with 65% BW (start with weaker leg)

Day1

A)Standing Split Squat, (8-10)

Rest 1:00 Between Legs

Rest 2:00 Between Sets

x5

B1)12-KB Squat Therapy

B2)(:30-:60)-Wall Squat Hold at 90°

Rest 2:00

x3

31:00

Day2

A1)20-DB/KB Walking Lunges

A2)10-Barbell Good Mornings

A3)10-Straight Leg Raises

Rest 2:00

x4

18:00

Day3

A)Standing Split Squat, (8-10)

Rest 1:00 Between Legs

Rest 2:00 Between Sets

x5

B1)12-KB Squat Therapy

B2)(:30-:60)-Wall Squat Hold at 90°

Rest 2:00

x3

31:00

Level Five Test: Rear Elevated Split Squat, 5x8/ea Rest 1:00 Between Legs, Rest 3:00 Between Sets, with 55% BW

Day1

A)Rear Elevated Split Squat, (10-12)

Rest 1:00 Between Legs

Rest 2:00 Between Sets

x3

B1)10/ea-KB Side Bends

B2)10-KB Russian Swings

B3)15-Squat Therapy with Pole

Rest 1:00

x3

24:00

Day2

A1)(10-15)Goblet Squats

Rest 1:00

A2)20-Alt. DB/KB Lunges

A3)(10-15),Hanging Knee Raises

Rest 3:00

x4

20:00

Day3

A)Rear Elevated Split Squat, (8-10)

Rest 1:00 Between Legs

Rest 2:00 Between Sets

x5

B)Barbell Good Mornings

(60-85°), (8-10)

Rest 2:00

x3

C)15-Squat Therapy with Pole

Rest 1:00

x3                                                        36:00

Level Six Test: Box Squat to 90°, 4x6 Rest 2:30, with 80% BW

A1)Box Squat to 90°, (6-8)

A2)Squat Therapy with Pole, (10-15)

Rest 2:30

x4

B1)Barbell Hip Extensions, (10-12)

B2)GHD Back Extensions, (10-12)

Rest 2:00

x3

21:00

Day2

A1)30-Alt. Reverse Lunges

A2)15-Straight Leg Raises

A3)10-KB Squat with Pole Asst.

Rest 3:00

x4

17:00

Day3

A)Front Rack Box Squat to 90°, (8-10)

Rest 3:00

x3

B1)10-KB Swings (overhead)

B2)15-V-up Situps

B3)20-Alt. Step-ups beyond 90°

Rest 2:00

x3

21:00

Level Seven Test:  Med Ball Squat to below 90°, 5x8 Rest 2:30, with 85% BW

Day1

A)Med Ball Squat, (8-10)

Rest 2:00

x5

B1)10-Barbell Good Mornings

B2)10/ea-Barbell Deficit Lunges

Rest 2:00

x3

23:00

Day2

A1)(10-12)-Rear Elevated Split Squat

Rest 1:00 Between Legs

A2)10-Wall Squats (Hands overhead)

A3)10-Barbell Hip Extensions

Rest 3:00

x4

23:00

Day3

A1)(6-8)-Med Ball Squats

A2)12/ea-KB Side Bends

Rest 2:30

x4

B1)(12-15)-KB Squats with Pole

B2)(12-15)-KB Swings (overhead)

Rest 2:00

x3

26:00

Level Eight Test: Full Squat well below 90°, 5x6 Rest 3:00, with 85% BW

A1)(8-10)-Back Squats

Rest 2:00

A2)(10-15)-KB Squats with Pole

A3)(10-15)-GHD Back Extensions

Rest 2:00

x5

21:00

Day2

A)Med Ball Pause Squats, (6-8)

Pausing :03 @height of ball

Rest 2:30

x4

B)Barbell Good Mornings, (6-8)

Rest 2:30

x4

23:00

Day3

A)Back Squat, (4-6)

Rest 3:00

x5

B1)10-Weighted Hanging Knee Raises

B2):45/ea-Side Planks

B3)12/ea-Deficit Lunges

Rest 2:00

x3

30:00

Level Nine Test: Full Squat well below 90°, 5x4 Rest 3:00, with 105% BW

Day1

A)Back Squat, (4-6)

Rest 3:00

x5

B)Stiff Legged Deadlift, (6-8)

Rest 3:00

x3

C)Deficit Lunges, (10ea) Alt.

Rest 2:00

x3

34:00

Day2

A1)(8-10)-Front Squats

A2)15-Wall Squats (Hands Overhead)

Rest 3:00

x3

B1)(6-8)ea-Back Rack Split Squats

Rest 1:00 Between Legs

B2)10-Goblet Squats

Rest 2:00

x3

23:00

Day3

A)Back Squat, (3-5)

Rest 3:00-4:00

x5

*Squat Therapy As Needed*

21:00

Level Ten Test: Full Squat well below 90°, 5x2 Rest 4:00, with 150% BW

Day1

A)Back Squats, (2-4)

Rest 4:00

x5

B)Tempo Front Squats (3,3,3,0), (5-7)

Rest 3:00

x3

35:00

Day2

A1)(6-8)ea-Rear Elevated Split Squats

Rest 1:00 Between Legs

A2)(8-10)-Seated Good Mornings

A3)(10-12)ea-Russian Twist

Rest 3:00

x4

21:00

Day3

A)Back Squats, 3 Reps (Same Weight)

Rest 3:00-4:00

x5

*Squat Therapy As Needed*

21:00

Level Eleven Test: Full Squat well below 90°, 5x1 Rest 4:00, with 175% BW

Day1

A)Back Squat, (1-2)

Rest 4:00

x4

B)80% of Last Set of “A” Back Squat,

4-Reps (Same Weight)

Rest 4:00

x3

31:00

Day2

A1)(6-8)-Pause Back Squat (:03-:05)

*No Bouncing *Keep Light

A2)(4-6)ea-Front Rack Lunges, Alt.

A3)(15-20)-GHD Sit-ups

Rest 4:00

x3

 

17:00

Day3

A)Back Squat

1-Rep (increasing) *Not Max

Rest 4:00-5:00

x5

B)Back Squat (wave back)

2-Reps (increasing) *Not Max

Rest 4:00-5:00

x3

40:00

Level Twelve Test: Full Squat well below 90°, 1 Rep Max, with 200+% BW

Day1

A)Back Squat, (2-3)

Rest 4:00

x3

B)Back Squat, (1-2)

Rest 4:00

x3

C)Back Squat, (0-1)

Rest 4:00

x3

*Not Max Effort

*Wave Loading from A to B and B to C

45:00

Day2

A)Back Squat, 5-Reps (Same Weight)

Rest 4:00

x5

*No Pausing at top or bottom

*Move Fast

B1)(4-6)-Barbell Good Mornings

B2)(20-25)-GHD Sit-ups

Rest 3:00

x3

35:00

Day3

A)Back Squat, % From Day1, Part “C”

3 Reps-75%

3 Reps-80%

3 Reps-85%

2 Reps-90%

2 Reps-95%

1 Rep-100%

1 Rep-105%

Rest 4:00 Between Sets

31:00

 

12 Step Program: Bend

Level One Test:  Weighted hip ext—full extension of hips, feet on floor, shoulders on floor, with 50% body weight, 5 x 10, rest 1:30

Day 1:

A1) 10-Hip extensions

A2) :20 Supermans

Rest 1:00

x5

B1) Weighted hip extensions (10-12)

B2) 10- ab mat situps

Rest 1:30

x 3

17:00

Day 2:

A1) KB swings (10-12)

A2) 10- Single leg hip extensions

A3) 500 m row at 70% effort

Rest 2:00

x 3

21:00

Day 3:

A1) Weighted hip extensions (10-12)

A2) 20 Russian KB Swings

*hip contact

A3) 10 each leg- Kneeling single leg raises to 90 degrees

Rest 2:00

x 5

22:00

Level Two Test:  KB Swings--to eye level, 4 x 15, with 53/35#, rest 2:00

Day 1:

A1) Weighted hip extensions (8-10)

A2) Russian KB Swings (15-20)

*hip contact

Rest 2:00

x 3

B1) 10- PVC Good Mornings with 3 sec pause at 100 degrees from legs

B2) Hollow hold :20

Rest 1:00

x 3

20:00

Day 2:

A1) KB/DB step ups to plates  (8-10/each leg)

A2) 10- Glute Bridges

*no weight

*back on bench

Rest 1:00

x 4

12:00

Day 3:

A1) Russian KB Swings (10-12)

A2) 20- ab mat situps

A3) 200 m run

Rest 3:00

x 4

21:00

Level Three Test:  Weighted good mornings--flat back position to 100 degree angle from legs with 55% body weight, 5 x 8, rest 1:30

Day 1:

A1) 8- Back extensions

A2) 10- PVC Good Mornings with 3 sec pause at 100 degrees from legs

A3) Hollow hold :20

Rest 2:00

x 3

12:00

Day 2:

A1) :30 supermans

A2) 10- Glute Bridges

*no weight

*back on bench

Rest 1:00

x 4

B) 1000 m Row

*10 hard pulls, 10 easy pulls

*Not for time

*Heels down                                10:00

Day 3:

A1) Weighted Good Mornings (10-12)

A2) Squat hold against the wall :30

*Knees at 90 degrees

A3) Plank :30

Rest 1:30

x 3

12:00

Level Four Test:  Single leg deadlifts--from mid shin with 40% bw, 5 x 8 each leg, 1:30 rest

*Use barbell if possible, otherwise use KB/DB and set up plates to meet bells/DBs at mid shin if needed

Day 1:

A) 5-10 mins, light single leg Deadlift practice
*Work on form and balance

*Aim for approximately 3 x 10

B) Single leg Deadlift to mid shin (8-10)

rest 1:30

x 3

C1) Weighted back extensions (6-8)

C2) Plank :30

C3) 10- Ab mat situps

Rest 1:30

x 3                                                  28:00

Day 2:

A1) 20- KB/DB Reverse Lunges with front foot elevated to 1-2 plates

A2) 10- Single Leg Good Mornings with PVC (light weight if possible)

Rest 1:30

x 3

B) Row 750 m @80%

Rest 3:00

x 2

22:00

Day 3:

A) Weighted Good Mornings (8-10)

A2) 100 m run sprint

Rest 2:00

x 4

C) Tabata Supermans (8 rounds total)

18:00

Level Five Test:  KB/DB deadlifts--KBs/DBs to mid shin with 50% body weight, 5 x 8, 1:30 rest  

*set up plates to meet bells/DBs at mid shin if needed

Day 1:

A) 5-10 mins, light KB/DB Deadlift practice
*Work on form

*Aim for approximately 5 x 10

B) KB/DB Deadlift to mid shin (8-10)

rest 1:30

x 3

C1) Weighted back extensions (8-10)

C2) Russian KB Swings (7-9)

*Heavy with good form

Rest 2:00

X3                                                   27:00

Day 2:

A1) Weighted Glute Bridges (8-10)

A2) Supermans :30

Rest 1:30

x 3

B) Row 500 m @80%

Rest 3:00

x 3

22:00

Day 3:

A1) Weighted Good Mornings (5-7)

A2) Pause KB/DB Deadlifts (8-10)

*Pause 2 sec at knee

*Light, good form

Rest 2:00

x 4

16:00

Level Six Test:  Deadlifts from blocks—bar above knee with 75% body weight, 5 x 10, rest 1:30

Day 1:

A) 5-10 minute form and movement practice with empty bar--deadlift from blocks, bar right above knee

*Work hip opening

*Back positioning

*Aim for approximately 5 x 10

B1) Russian KB swings (8-10)

*Heavy with good form

B2) 10- Weighted Situps

Rest 2:00

x 4                                                  22:00

Day 2:

A1) DLs from blocks above knee (10-12)

A2) Supermans :30

A3) 10 each leg- Weighted Step ups (to 2 plates to 20”)

Rest 2:00

x 4

20:00

Day 3:

A1) Weighted glute bridges (8-10)

A2) 15- box jumps 20/24”

Rest 2:00

x 3

B) Row 750 m

*10 harder pulls, 10 easier pulls

Rest 2:00

x 2

20:00

Level Seven Test:  Deadlifts from blocks—bar below knee with 120% body weight, 5 x 3, Rest 3:00

Day 1:  

A) Deadlifts from blocks with bar below knee (4-6)

Rest 2:00

x 3

B1) Tempo Front Squats (4-6)

*3 sec down, 3 sec pause, 3 sec up

B2) Weighted Back extensions (6-8)

Rest 2:00

x 3

17:00

Day 2:

A) 10/each leg--KB/DB Reverse Lunges with front foot elevated to 1 plate

Rest 2:00

x 3

B1) 250 m row at 85%

Rest 1:00

B2) 250 m run at 85%

Rest 2:00

x 3

23:00

Day 3:

A) Deadlifts from blocks with bar below knee, 5 reps, same weight

Rest 3:00

x 4

B1)  Russian KB Swings (8-10)

B2) 10-GHD sit ups

Rest 2:00

x 3

24:00

Level Eight Test:  Full deadlift--3 x 10, Rest 3:00, with 85% body weight

Day 1:

A) Deadlift (4-6)

Rest 3:00

x 3

B1) 8 each leg--RESS with DB

B2) 10- Back extensions

Rest 2:00

x 3

23:00

Day 2:

A1) Front Squats (4-6)

A2) 6- Hanging leg raises

Rest 2:00

x 3

B) 250 m row at 90%

Rest 2:00

x 5

*Heels down

26:00

Day 3:

A1) Pause Deadlifts(5-7)

*3 sec pause right above knee

A2) 10- GHD situps

*Just below parallel

*slow

A3) 15- glute bridges, no weight

Rest 2:00

x 3

15:00

Level Nine Test:  Full deadlift--5 x 5, Rest 3:00, with 100% body weight

Day1:

A) Deadlift (3-5)

*in singles, focus on setup and good form off the ground

Rest 3:00

x 3

B1) Weighted good mornings (8-10)

B2) 10- difficult ring rows

Rest 2:00

x 3

23:00

Day 2:

A1) Clean pulls (6-8)

A2) Back Squats (4-6)

*3 sec hold in the bottom

*form/glute activation is more important than weight for these

Rest 3:00

x 3

B) Row 1000 m

*10 harder pulls, 10 easier pulls

*not for time

19:00

Day 3:

A1) 5- Deadlifts, same weight

A2) :45 Supermans

Rest 3:00

x 3

B1) Weighted Glute Bridges (6-8)

B2) :20 Hollow Hold

Rest 2:00

x 3

24:00

Level Ten Test:  Full deadlift--5 x 3 Rest 2:00, with 150% body weight

Day 1:

A1) Deadlifts 5 sec up and 5 sec down, keep tension (3-5)

A2) 10-full GHD situps

A3) Russian KB swings (6-8)

Rest 2:00

x 3

15:00

Day 2:

A) Stiff legged deadlifts (6-8)

Rest 3:00

x 3

B) Row 1000 m

*10 harder pulls, 10 easier pulls

*not for time

Rest 4:00

x 2

24:00

Day 3:

A) Deadlifts, 3 Reps (Same Weight)

Rest 3:00

x5

B) Tabata Hollow Hold

24:00

Level Eleven Test:  Full deadlift--3 x 3 Rest 2:00, with 200% body weight

Day 1:

A) Deficit deadlifts, 3 reps, same weight

*set up plates/platform to stand on

*keep tension from the bottom

rest 2:00

x 5

15:00

Day 2:

A1) Clean pulls (4-6)

A2) 20- KB/DB Reverse Lunges with front foot elevated to 1-2 plates

Rest 2:00

x 3

B) 150 m row at 100%

Rest 2:00

x 4

Rest 5:00

x 2

*Heels down

30:00

Day 3:

A) Deadlift (1-2)

Rest 3:00

x 3

B) 80% of last set of A Deadlift (2-4)

Rest 3:00

x 3

C) 60% of last set of A Deadlift (4-6)

Rest 3:00

x 3

34:00

Level Twelve Test:  Full deadlift--1 Rep max, at 250% body weight

Day 1:

A) Deadlift (2-3)

Rest 4:00

x3

B) Deadlift (1-2)

Rest 4:00

x3

C) Deadlift (0-1)

Rest 4:00

x3

*Not Max Effort

*Wave Loading from A to B and B to C

41:00

Day 2:

A) Pause Deadlift (2-4)

*pause for 3 seconds above knee

*lighter weight, keep tension and form

Rest 3:00

x 3

B1) Weighted Glute Bridges (4-6)

B2) 15-20- full GHD situps

Rest 2:00

x 3

24:00

Day 3:

A) Deadlift % From Day 1, Part “C”

3 Reps, in singles -75%

3 Reps, in singles -80%

2 Reps, in singles -85%

2 Reps, in singles -90%

2 Reps, in singles -95%

1 Rep-100%

1 Rep-105%

Rest 4:00 Between Sets

B) Eat donuts

31:00

12 Step Program: Upper Body Push

Level One Test: Elbow Plank 2 min hold

Day1

A1) Left side plank :20-:30 hold

A2) Plank :20-:30 hold

A3) Right side plank :20-:30 hold

Rest 1:00

x 5

B1) 10- Skull Crusher

B2) 10- Straight arm overhead with a plate

Rest 1:00

x 2

18:00

Day2

A1) Left side plank (accumulate) :40-:50 hold

A2) Plank :40-:50 hold

A3) Right side plank :40-:50 hold

Rest 1:00

x 3

B1) 10- Dumbbell flys

B2) 10- Seated Tricep extension

Rest 1:00

x 2

17:00

Day3

A1) Left side plank (accumulate):60-:80 hold

A2) Plank :60-:80 hold

A3) Right side plank :60-:80 hold

Rest 1:30

x 3

B1) 10- Skull Crusher

B2) 10- Straight arm overhead with a plate

Rest 1:00

x 2

18:00

Level Two Test: 10 Negative Push-ups with a (4,1,X,1) Tempo 

*Negative is lowering to the floor*

Day1

A) M.E Negative Push up (4,1,X,1)

Rest 2:00  

B1) 8 each- Single arm DB Bench

B2) :25 Plank hold, every :05 EEHH

Rest 1:00

x 5

C1) 8 each-Renegade Row

C2) 10- each- Mountain Climbers

Rest 1:30                              

x 3                                                  24:00

Day2

A1) 5- Negative Push up

A2) 10- DB Bench

Rest 1:00

x 3

B1)15- Sit up

B2)10- Skull Crusher

B3)10- Dumbbell Fly

Rest 1:00

x 3

17:00

Day3

A1) 8- Negative Push up

A2) 15- Barbell Push up

Rest 1:00

x 2

B1)10- Straight arm over head with a plate

B2) :45 Plank Hold, every :05 EEHH

B3) 20- Mountain Climbers

Rest 1:30

x 3

18:00

Level Three Test: 10 pushups to bar, 45 degree angle between body and floor (4,1,1,0)

*Perfect form: stiff plank, chest to barbell and performed with elbows in

Day 1

A1) Low Barbell Push-up (2-5)

A2) 12- Straight Leg Raise

A3) 10 each- Side Bends

Rest 1:30

x 3

B) ME Low Barbell Push-up

Rest 1:30

C1) 10- Skull Crusher

C2) 10- Front Shoulder Raise

Rest 1:00

x 2

16:00

Day 2

A) M.E Low Barbell Push-up

Rest 1:30

x 3

B1) 10- Single arm DB Bench

B2) 10- DB Fly

Rest 1:00

x 3

C1) :45 Plank in Pushup position

C2) 12 each- Side Bends

Rest 1:00

x 3

25:00

Day 3

A1) Low Barbell Push-up (3-10)

A2) 12- Straight Leg Raise

A3) 10 each- Side Bends

Rest 1:30

x 3

B1) 10- Skull Crusher

B2) 10- Front shoulder raise

Rest 1:00

x 2

14:00

Level Four Test: Push-up 5+women 10+Men - Hollow Position 

Day1

A) Push-up (1-5)

Rest 1:00

x5

B1) 3-Renegade Rows w/Pushups

B2) 10 each- Powell Raise

Rest 1:00

x3

C) 10 each- Single Arm DB Bench

Rest 1:00

x3

18:00

Day2

A) M.E Push-ups

B1) 10 each-Bent over row

B2) Push-up (2-4)

Rest 2:00

x3

C1) 10 each- Tricep Extension

C2) 10- DB Bench Fly

Rest 1:30

x3

16:00

Day3

A) Push-up (2-7)

Rest 1:00

x3

B1) 3- Renegade row w/pushup

B2) 10 each- Powell raise

Rest 1:00

x3

C) 10 each- Single arm DB Bench

Rest 1:00

x3

18:00

Level Five Test: Close Grip Bench Press at 66% of BW, 1 rep - Hands shoulder width apart

Day1

A1) Close Grip Bench (10-12)

A2) 10 each- Tricep Ext.

A3) 20- Leg Raise

Rest 2:00

x3

B1) 10- Wide Grip Bench

B2) 10- Seated BB Press

Rest 1:30

x3

20:00

Day2

A) Tabata Push ups

B1) 10- DB Bench

B2) 10- DB Push Press

Rest 1:30

x3

C1) 10- DB Fly

C2) :45- Plank hold

Rest 1:00

x3

18:00

Day3

A1) Close Grip Bench (4-6)

A2) 10 each- Tricep Ext.

A3) 20- Leg Raise

Rest 2:00

x3

B1) 10- Straight Arm Pullovers

B2) 10- Arnold Press

Rest 1:30

x3

20:00

Level Six Test: 1 min Dip Hollow Hold - locked out at the top of dip on Rings

Day1

A)Dip Hold M.E. Hold (Rings/Bar)

B) Dip Hold – hollow hold (:15-:20)

Rest :40

x5

C1) 10- Renegade Row w/ Pushup

C2) 10 each- Tricep Extension

C3) 10 each- DB Ext. Rotation

Rest 2:00

x3

17:00

Day2

A)Dip Hold – Hollow Hold (:20-:45)

Rest 1:00

x5

B1) 10- Close Grip Bench

B2) 10- Arnold Press

B3) 10 each- Powell Raise

Rest 2:00

x3

C) 8min EMOM

M.E.Diamond Push-ups (:30)

30:00

Day3

A)Dip Hold M.E. Hold (Rings/Bar)

B) Dip Hold – hollow hold (:30-:40)

Rest 1:00

x5

C1) 10- Renegade Row w/ Pushup

C2) 10 each- Tricep Extension

C3) 10 each- DB Ext. Rotation

Rest 2:00

x3

19:00

Level Seven Test: Negative Ring Dips @ a 41X1 Tempo (12 for Men / 8 for Women)

Day1

A) Bar Dip Neg. (4,1,X,0), (2-5)

Rest :45

x5

B1) 8- DB Shoulder Press

B2) 10-Hanging Knee Raise

B3) 10 each- Tricep Ext.

Rest 1:30

x3

18:00

Day2

A) Ring Dip Neg. (4,1,X,0), (2-5)

Rest :45

x5

B1) 10- BB Shoulder Press

B2) Ring Hollow Hold (:15-:30)

B3) 10- BB Close Grip Bench

Rest 1:30

x3

18:00

Day3

A) Parallel bar Push-up (4,1,1,0), (5-7)

Rest 1:00

x3

B1) 8- DB Shoulder Press

B2) 10-Hanging Knee Raise

B3) 10 each- Tricep Ext.

Rest 1:30

x3

18:00

Level Eight Test: Ring Dips - Hollow hold position  (10 for Men / 5 for Women)

Day1

A1) Bar Dip (1-3)

A2) 8 each- Tricep ext.

Rest 1:00

x5

B1) 8- DB Bench

B2) Hollow hold on Rings (:20-:40)

-Can be accumulated

B3) 8- Arnold Press

Rest 1:30

x3

18:00

Day2

A1) Bar or Ring Dip (1-4)

A2) 8- Close Grip Bench

Rest 1:00

x4

B1) 10 each- Tricep Ext.

B2) Plank Hold in Pushup (:25-:45)

B3) 10 each- Powell Raise

Rest 1:30

x3

18:00

Day3

A1) Bar Dip (2-6)

A2) 8 each- Tricep ext.

Rest 1:00

x5

B1) 8- DB Bench

B2) Hollow hold on Rings (:20-:40)

-Can be accumulated

B3) 8- Arnold Press

Rest 1:30

x3

18:00

Level Nine Test: Barbell Shoulder Press 65% of BW for 1rm

Day1

A1) Strict Press (10-12)

A2) 10 each- Tricep Ext.

Rest 2:00

x3

B1) 10- Push Press

B2) 10- DB Bench -feet on bench

Rest 2:00

x3

12:00

Day2

A1) DB Push Press, (10-12)

A2) Bar or Ring Dip, (5-8)

Rest 2:00

x3

B1) 10- Arnold Press

B2) 16-Renegade Row w/Pushup

Rest 2:00

x3

18:00

Day3

A1) Strict Press (4-6)

A2) 10 each- Tricep Ext.

Rest 2:00

x3

B1) 10- Push Press

B2) 10- DB Bench -feet on bench

Rest 2:00

x3

12:00

Level Ten Test: 8 Strict Handstand Pushups to 3 Ab Mats

Day1

A) Hand Stand Hold, (:15 - :30)

Rest 1:00

x3

B1) Strict HS Pushup (3mats), (2-5)

B2) 10- Strict DB Press

B3) 10 each- Powell Raise

Rest 2:00

x3

C) Hollow hold on Rings, (:15-:30)

Rest 1:00

x3

21:00

Day2

A) Hand Stand Hold, (:20-:40)

Rest 1:00

x3

B1) Strict HS Pushup (3mats), (3-6)

B2) 10- Push Press

B3) 10 each- DB External Rotation

Rest 2:00

C) Wall Walks, (3-5)

Rest 1:00

x3

22:00

Day3

A) Handstand Hold, (:25 - :45)

Rest 1:00

x3

B1) Strict HS Pushup (3mats), (4-7)

B2) 10- Strict DB Press

B3) 10 each- Powell Raise

Rest 2:00

x3

C) Hollow hold on Rings, (:20-:40)

Rest 1:00

x3

21:00

Level Eleven Test: Negative Handstand Pushup @(4,0,X,1) -Hollow Position (10 for Men / 5 for Women)

Day1

A) M.E. HSPU to 3 ab mats

B1) Neg Hand Stand @(4,0,X,1), (2-4)

B2) 5- Push Press

Rest 2:00

x5

C1) 12- Arnold Press @(3,0,1,0)

C2) 8- Strict T2B

Rest 1:30

x3

24:00

Day2

A) M.E. HSPU to 2 ab mats

B1) Neg Hand Stand @(4,0,X,1), (3-6)

B2)12- Arnold Press @(3,0,1,0)

Rest 2:00

x4

C1) 8- DB Bench

C2) Wall Walks, (3-5)

Rest 1:00

x3

21:00

Day3

A) M.E. HSPU to 1 ab mat

B1) Neg Hand Stand @(4,0,X,1), (4-8)

B2) 8- Push Press

Rest 2:00

x3

C1) 12- Arnold Press

C2) Ring Dip Negative (3,0,X,0), (1-3)

Rest 1:30

x3

18:00

Level Twelve Test: Strict Hand Stand Push Ups, (10 for Men / 5 for Women)

Day1

A) M.E. Strict Hand Stand Push Up

Rest 2:00

x3

B1) 8- Push Press

B2) 10- Good Mornings

Rest 2:00

x3

18:00

Day2

A) Strict Hand Stand Push Up, (1-5)

Rest 1:30

x3

B) Strict HSPU to 2 ab mats, (3-7)

Rest 1:30

x3

C) 8- Strict Press

Rest 1:30

x3

21:00

Day3

A) Strict Hand Stand Push Up, (2-7)

Rest 2:00

x3

B1) Push Press, (8-15)

B2) 10-Strict T2B

Rest 2:00

x3

18:00

12 Step Program: Upper Body Pull

Level One Test: :60 hang from the bar

Day1

A) UBE at 75-80% effort

1:00 reverse/1:00 forward

-or- Air Dyne (Arms Only) 2:00

Rest 1:30

x2

B1) DB Bent Over Rows, (12-15)ea.

B2) Farmers Carry :60 Walking

Rest 1:30

x2

C) Max Effort Hang from the bar

(1 attempt)                                         15:00

Day2

A) Hang From Bar w/ Feet On Box M.E. (Max Effort) (Up to :60)

Rest 1:00

x 3

B) :10 on, :10 off for 2:00 Plank

Rest 1:30

x 3

C) Max Effort Hang from the bar

(1 attempt)

17:00

Day3

A) UBE at 75-80% effort

1:00 reverse/1:00 forward

-or- Air Dyne (Arms Only) 2:00

Rest 1:30

x2

B1) DB Bent Over Rows, (12-15)ea.

B2) Farmers Carry :60 Walking

Rest 1:30

x2

C) Max Effort Hang from the bar

(1 attempt)                                         15:00

Level Two Test: 45° Ring Rows 3x10 @(2121) (Lowering,Extended Elbows,Positive,Rings Touching) Rest 1:00

Day1

A1) Ring Rows @45 or Less, (7-10)

*Use Tempo from above

A2) DB Bicep Curls, (7-10)

Rest 1:30

x 3

B1) DB Bent over rows on bench (8-10, weak arm first)

B2) Plank Hold (:30-:60)

Rest 1:30

x 3

21:00

Day2

To be done after workout

UBE at 80-90% effort

:45 reverse

rest 1:15

:45 forward

rest 2:00

x 3

14:00

Day3

A1) Ring Rows @45 or Less, (7-10)

*Use Tempo from above

A2) DB Bicep Curls, (7-10)

Rest 1:30

x 3

B1) No elbow pullups (6-10) :01@Top

B2) Weak Side Plank (:30-60)

B3) Strong Side Plank (Same Time)

B4) Plank (Same Time)

Rest 1:00

x 3                                                      24:00

Level Three Test: :30 Hold Over The Bar (Chinup Grip)

Day1

A) Hold Over Bar M.E. (Max Effort)

Rest :30

x3

B1):60-Farmers Carry Weak Arm

B2):60-Farmers Carry Strong Arm

B3):60-Plank Hold (Break as Needed)

Rest 2:00

x 3

C) 10 Ring Rows (2222) @45 or More

Rest 1:00

x 3

18:00

Day2

A1) Bicep curls (10-12)

A2) DB Bent Over Rows (10-12)ea

Rest 2:00

x3

B)Tabata Situps

:20-Situps (Goal =10+)

:10-Rest

x8

C)Hold Over Bar M.E. (Max Effort)

Rest :30

x3

19:00

Day3

A)Hold Over Bar M.E. (Max Effort)

Rest 1:00

x3

B1):60-Farmers Carry Weak Arm

B2):60-Farmers Carry Strong Arm

B3):60-Plank Hold (Break as Needed)

Rest 2:00

x 3

C) 10 Ring Rows (2222) @45 or More

Rest 1:00

x 3

27:00

Level Four Test: Step Offs 3x5 @(5,0,X,5) (:05 Hold Over Bar/:05 Negative to FULL extension-Chinup Grip) Rest 1:00

Day1

A) 3 AMRAP

1):05-Hold Over Bar

2)Controlled Negative to Full Extension

Rest 2:00

x2

B1)DB Front Raises (10-15)

B2)DB Lateral Raises (10-15)

B3)Straight Leg Raises(10-15)

Rest 1:00

x3

22:00

Day2

A1) DB Bicep Curl (8-10)

A2) DB Lateral Raises (8-10)

Rest 2:00

x3

C)10 Ring Rows (2,2,2,2)@45 or More

Rest 1:00

x 3

C) Tabata Dead Bug Hollow Hold

:20-Work

:10-Rest

x8                      

22:00

Day3

A1) (:30-:60) Ring Row Hold @Chest

A2) (:30-:60) Plank Hold @Elbows

A3) M.E. Ring Rows from “A1” Angle

Rest 3:00

x3

18:00

Level Five Test: Jumping Pullup w/ bar at Full Extension 3x5 (5,1,X,3) (Lowering,Extended Elbows,Positive,Chin Over Bar) Rest 1:00

Day1

A1) :15 hold chin over bar (Pullup Grip)

A2) ME Ring Rows (0,2,0,2)

Rest 1:30

x3

C)(3-7) Hanging Straight Leg Raises

-Controlled Range of Motion

Rest 1:00

x3

15:00

Day2

A)5-Jumping Pullup w/ bar at grip’s reach (5,1,X,3)

-“X”=Fast As Possible

Rest 1:00

x3

B1)10-DB Bent Over Row (2,0,2,0)

B2)10-Powell Raises (2,0,2,0)

Rest 1:30

x3

C)(:20-:60) hollow hold in dip bar

Rest :30

x3                                                       17:00

Day3

A1)M.E.-Pullup Grip Hold Over Bar

A2)10-Ring Rows @Hardest Angle -Unbroken without kipping-

Rest 1:00

x3

B1)10-DB Bicep Curl (2,0,2,0)

B2)15-Weighted Situps

Rest 1:00

x3

18:00

Level Six Test: 3x10 90° Ring Rows (2,1,X,0) (Lowering,Extended Elbows,Positive,Rings Touching) Rest 1:00

Day1

A)5-Jumping Pullups (5,1,X,3)

-“X”=Fast As Possible

-Bar out of reach-

Rest 1:00

x3

B1)10-Straight Arm Front Raises

B2)10-Straight Arm Side Raises

B3)10-Hanging Straight Leg Raises

Rest 1:30

x3

19:00

Day2

A1)10-DB Bicep Curls Controlled

A2)5.5.5-Feet elevated Ring Rows

-Rest :10 between each cluster of 5-

Rest 1:30

x3

B)Tabata Single Leg Hollow Hold

:20-Work (Switch Each Round)

:10-Rest

x8

17:00

Day3

A)10-Barbell Rows in Rack

-45° angle or greater-

Rest 1:30

x3

B)10-DB Bent Over Row Controlled

Rest 1:00

x3

C)Tabata Superman

:20-Work

:10-Rest

x8                                                       18:00

Level Seven Test: Box Chest 2 Bar Pullups, 5 x 5 (seated arm’s reach, feet on 20” box, w/torso vertical) Rest 1:30

Day1

A)5-Box Chest 2 Bar Chinups (2,1,2,1)

-Feet on 20”, Bar at 8”-12” above seated reach from floor (use feet for assistance)-

Rest 1:00

x5

B1)M.E.-Pullup Grip Hold Over Bar

B)10-Feet Elevated Ring Rows

rest 1:30

x3

22:00

Day2

A1) 5-Weighted Step-offs (3,0,Fight,2)

A2)10-DB Bent Over Row

A3) (:45-1:30)-Plank Hold

Rest 2:00

x4

20:00

Day3

A)5-Box Chest 2 Bar Pullups (2,1,2,1)

-Feet on 20”, Bar at 6” to seated reach from floor-

Rest 1:00

x5

B1)(:15-:30)-Weighted Chinup Hold

B2)10-Feet Elevated Ring Rows

rest 1:30

x3

22:00

Level Eight Test: Pullups 5x1 (Deadhang Position, Elbows Locked Out, Hollow Position, Chin Well Over Bar) Rest 1:00

Day1

A) 1.1.1.1.1 Jumping Pullups

(:05 rest after each attempt)

*start from the floor

Rest 1:30

x3

B)5.5.5 Ring Rows

(:10 rest after each 5 attempts)

Rest 1:30

x3

C)10-Hanging Straight Leg Raises

(No kip, Feet pause above parallel)

Rest 1:30

x3

24:00

Day2

A)7-Box Chest 2 Bar Pullups (2,1,2,1)

-Feet on 20”, Bar at seated reach from floor-

Rest 1:00

x5

B1)10-Straight Arm Front Raises

B2)10-DB Curls

B3)10-Straight Arm Side Raises

Rest 2:00

x3

25:00

Day3

A1) 1-Deadhang Pullup Attempt (:05 fight)

A2) 3-Jumping Pullups :03 Pause at Top

Rest 1:30

x 5

B1) 3-WTD Step-offs Pullup Grip (3,0,Fight,2)

B2)10-Feet Elevated Ring Rows

rest 1:30

x3

26:00

Level Nine Test: Pullups 5x5 Rest 2:00 (For Men), 5x3 Rest 2:00 (For Women) Rest

*During this level we feel it safe for you to start to attempt Kipping Progressions

Day1

A)1.1.2-Weighted Chinups (:10 Rest between attempts)

Rest 2:00

x3

B1)10-Pendlay Rows

B2):60-Accumulated Superman Hold

Rest 1:30

x3

18:00

Day2

A1)(2-4)Tempo Pullups (3,1,X,1)

(Negative,Bottom,Positive “X”=Fast As Possible,Top)

A2)(10-15) V-up Situps

Rest 2:00

x4

16:00

Day3

A)EMOM 10

Odd-(3-7) Pullups

Even-(3-10) Pushups

*Neither movement has to be Unbroken

+

B)Tabtata Hollow Hold

:20-Work

:10-Rest

x8

14:00

Level Ten Test: Weighted Pullup 3rm @25%BW

Day1

A)3.2.1-Weighted Pullups (:10 Rest between attempts)

Rest 2:00

x3

B1)10-False Grip Ring Rows

B2)15-DB Bicep Curls

Rest 1:30

x3

18:00

Day2

A)(3-5)-Tempo Pullups (1,3,X,2)

(Negative,Bottom,Positive “X”=Fast As Possible,Top)

Rest 2:00

x3

B)10-DB Bent Over Row (2,1,2,1)

*Increasing Weights

Rest 1:30

x3

15:00

Day3

A)Weighted Pullups (No Kicking)

3-3-3-3-3 *Increasing

Rest 2:00

B1)ME Hanging Barbell Rows to Chest

B2)ME Hollow Hold

Rest 2:00

x3

27:00

Level Eleven Test: Chest to bar pullup, 5x1 60sec rest (Deadhang, Elbows Locked, Hollow Position, Chest hits the bar below Collar Bone)

Day1

A)Weighted Pullup 3-3-3-3-3

Rest 2:00

B1) BB Bent over row (6-8)

B2) DB Bicep Curl (6-8)

Rest 2:00

x 3

27:00

Day2

A)10 EMOM

3-Unbroken pullups

B) 4-Jumping Chest to Bar Pullups :03 Pause with chest at bar

Rest 1:00

x 3

16:00

Day3

A)1-Deadhang Chest to Bar Pullup Attempt (:05 fight in hollow position)

Rest :30

x 5

B1)ME Hanging Barbell Rows to Chest

B2)ME Strict pullups

Rest 2:00

x 3

17:00

Level Twelve Test: Weighted Chest to Bar (C2B)Pullup 3rm @25%BW

Day1

A) 3.2.1-Weighted Pullups (:15 Rest between attempts)

Rest 2:00

x3

B1)10-False Grip Ring Rows

B2)15-DB Bicep Curls

Rest 1:30

x3

18:00

Day2

A)(3-5)-Tempo C2B Pullups (1,3,X,1)

(Negative,Bottom,Positive “X”=Fast As Possible,Top)

Rest 2:00

x3

B)10-DB Bent Over Row (2,1,2,1)

*Increasing Weights

Rest 1:30

x3

15:00

Day3

A)Weighted C2B Pullups (No Kicking)

3-3-3-3-3 *Increasing

Rest 2:00

B1)ME Hanging Barbell Rows to Chest

B2)ME Hollow Hold

Rest 2:00

x3

27:00