ZULU IA x GRAY MAN.xlsx

	B	C	D	E	F	G	H	I	J	K	L	M	N	O
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2	TACTICAL BARBELL ZULU I/A x GRAY MAN PROTOCOL
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4		1RM	40%	55%	65%	70%	75%	80%		85%	90%	95%	100%	105%
5	Bench	225	90	120	145	155	165	180		190	200	210	225	235
6	Squat	355	140	195	230	245	265	280		300	315	335	355	370
7	Deadlift	385	150	210	250	265	285	305		325	345	365	385	400
8	OH Press	135	50	70	85	90	100	105		110	120	125	135	140
9	WPU	235	90	125	150	160	175	185		195	210	220	235	245
10	Hang Clean	170	65	90	110	115	125	135		140	150	160	170	175
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12	Warmup	70%	8x Bar, 1x 40, 1x55, 1x65
13		80%	8x Bar, 1x40, 1x55, 1x65, 1x75
14		90%	8x Bar, 1x40, 1x55, 1x65, 1x75, 1x85
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16	WO	Volume	Session	Intensity	Main Lift 1	LBS	Main Lift 2	LBS	Accessory	Accessory 1	Accessory 2	Accessory 3	Accessory 4	Core/Finisher
17	W1D1	70%	A	High	WPU 5x5	160	Squat 5x5	245	3x12	DB Rows	Face Pulls	Split squats	Back Extensions	Planks-Shanks
18	W1D2	70%	B	High	Bench 5x5	155	Deadlift 3x5	265	3x12	Band pull aparts/Face Pulls	Chest supported rows	Curls / Tri's	Cable Crossovers	Dead Bug
19	W1D3	70%	SE	High	SE
20	W1D4	70%	A	High	WPU 5x5	160	Squat 5x5	245	3x12	DB Rows	Hammer Curl	Front Squats	DB OHP	Planks-Shanks
21	W1D5	70%	B	Moderate	Bench 5x5	155	Deadlift 3x5 (optional)	265	3x12	Band pull aparts/Face Pulls	Chest supported rows	Dips	RDL 3x8 (optional)	Dead Bug
22	W1D6	70%	E	Moderate	45-60 min - E
23	W1D7	70%	R	REST /Mobility
24	W2D1	80%	A	Moderate	WPU 5x3	185	Squat 5x3	280	3x8-10	DB Rows	Face Pulls	Split squats	Back Extensions	Planks-Shanks
25	W2D2	80%	B	Moderate	Bench 5x3	180	Deadlift 3x3	305	3x8-10	Band pull aparts/Face Pulls	Chest supported rows	Curls / Tri's	Cable Crossovers	Dead Bug
26	W2D3	80%	HIC	Moderate	HIC/SE
27	W2D4	80%	A	Moderate	WPU 5x3	185	Squat 5x3	280	3x8-10	DB Rows	Hammer Curl	Front Squats	DB OHP	Planks-Shanks
28	W2D5	80%	B	Low	Bench 5x3	180	Deadlift 3x3 (Optional)	305	3x8-10	Band pull aparts/Face Pulls	Chest supported rows	Dips	RDL 3x8 (optional)	Dead Bug
29	W2D6	80%	E	Moderate	30-45 min - E
30	W2D7	80%	R		REST
31	W3D1	90%	A	Low	WPU 4x1-2	210	Squat 4x1-2	315	3x6	DB Rows	Face Pulls	Split squats	-	Planks-Shanks
32	W3D2	90%	B	Low	Bench 4x1-2	200	Deadlift 2x1-2	345	3x6	Band pull aparts/Face Pulls	Chest supported rows	Curls / Tri's	-	Dead Bug
33	W3D3	90%	HIC	Low	HIC
34	W3D4	90%	A	Low	WPU 4x1-2	210	Squat 4x1-2	315	3x6	DB Rows	Hammer Curl	Front Squats	-	Planks-Shanks
35	W3D5	90%	B	Low	Bench 4x1-2	200	Deadlift 2x1-2 (Optional)	345	3x6	Band pull aparts/Face Pulls	Chest supported rows	Dips	-	Dead Bug
36	W3D6	90%	E	Low	35-45 min- E
37	W3D7	90%	R	REST
38	REPEAT 1X, (GO UP 5% IF ALL REPS WERE HIT) THEN DO 3-4 WEEKS OF SE WORKOUTS, THEN RESTART WITH NEW 1RM
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40	SE Workouts
41	Barbell Circuit - perform 5 reps ea exercise without putting bar down (BO Row, RDL, Hang Clean, OH Press, Front Squat, Bar Push Up) 6 circuits
42	Olympic Circuit - 10x each, 4 circuits (Power Cleans, Push Press, RDL, Front Squat
43	Paired Circuit - do sets back to back, rest for 90 seconds, repeat for 3 sets before moving to the next pair (DB Bench / Goblet Squat, OH Press / Pull Ups, Good Mornings / Leg Raise, Barbell Rows/OH Barbell Squat)
44	Landmine Circuit - do 10 reps each exercise, then start over Thrusters, Rows (ea side), Reverse Lunge (ea side), Kneeling Press (ea side), Rotations (ea side)
45	Joe Rogan Circuit -warm up -3x20 Air squats & Pushups, THEN do 10 reps each KB Swings, KB Single Arm Press (ea side), Windmills (ea side), Renegade rows (ea side), do 3 circuits
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48	HIC Workouts
49	Fobbit - 2 mins easy cardio (running/biking/rowing/jump rope) then 10 reps of pull ups/kb swings, then back to cardio. Repeat for 20-60 mins
50	Hill Sprints - Sprint up a 40-60m hill. Walk back down. Repeat 5-8x
51	10/20/30 - on cardio equipment (treadmill/bike/rower/skiier) do 30s slow, 20s medium, 10s all out, then 90s break. Repeat 2-4x
52	Heavy Grind - 10-20min circuit if kb clean press, 50m suitcase carries, sandbag get ups
53	600m Resets - 4-6 rounds of 600m sprints, resting 2-3 mins between sprints
54	Heavy Bag
55	Complex Conidtioning Class
56	Soul Cycle Class
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59	E Workouts
60	Long Steady Run
61	Doubles Tennis
62	Swimming
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64	Finishers
65	Face pulls,
66	Planks / Shanks
67	Rings- pushups, rows, dips, pull ups, pistol squat
68	Ab circuit - dead bugs, hanging leg raises
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