ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAGAHAIAJAKALAMANAOAPAQARASATAUAVAWAXAYAZBABBBCBDBEBFBGBHBIBJBKBLBMBNBOBPBQBRBSBTBUBVBWBXBYBZCACBCCCDCECFCGCHCICJCKCLCMCNCOCPCQCRCSCTCUCV
1
Jaguar (Perfectly Powerful)Gorilla (Strong & Slow)Cheetah (fast & weak)
2
Week 1Week 1Week 1
3
Day 1Week 1Day 1Week 1Day 1Week 1
4
1aPower Clean from Floor or Trap Bar Jumps(Bodyweight Max Velocity x 3) x 2 and then 3 sets to reach a 3RM at 8RPE1aPower Clean from Floor or Trap Bar Jumps(Bodyweight Max Velocity x 3) x 2 and then 3 sets to reach a 3RM at 8RPE1Power Clean from Floor or Trap Bar Jumps(Bodyweight Max Velocity x 3) x 2 and then 3 sets to reach a 3RM at 8.5RPE
5
1bSeated Box Jumps (The goal is Max Height landing firm with legs only slightly bent)(24"-30" x 3) x 51bSeated Box Jumps (The goal is Max Height landing firm with legs only slightly bent)(24"-30" x 3) x 52aBack Squat 5RM at 9RPE/82.5%ish/.47m/s & then -10% for 1x5 Max Velocity & -5% max reps 1 RIR
6
2aBack Squat or Front Squat5RM at 8RPE/80%ish/.5m/s & then -10% for 2x5 Max Velocity2aBack Squat or Front Squat65-75% (.75m/s-.6m/s) 3-4 sets of 52bDB Jumps Paused Landing ea Rep (start last squat warm up & not after max reps)(20% of BW x 3 max height or vel) x 3
7
2bDB Jumps Paused Landing ea Rep
(20% of BW x 3 max height or vel) x 3
2bPrisoner Squat Jumps3x4 sets of Max Height3aClean Pulls3RM at 8.5RPE/1.0m/s x 3 sets
8
3aClean Pulls3RM at 8RPE/1.1m/s x 3 sets 3aClean Pulls or Trap Bar Deadlifts3RM at 7RPE/1.25m/s x 3 sets 3bStanding Calf Raises3 sets x 10reps at 8-10RPE
9
3bStanding Calf Raises3 sets x 10reps at 8-10RPE3bStanding Calf Raises3 sets x 10reps at 8-10RPE4aNordic Leg CurlsBW x 5-8 reps x 3 sets
10
4aNordic Leg CurlsBW x 5 reps x 3 sets4aNordic Leg Curls or TRX Leg CurlsBW x 5 reps x 3 sets4b3 Way Lunge (front, side, and rear)6RM ea way at 8RPE x 3 sets
11
4b3 Way Lunge (front, side, and rear)6RM ea way at 8RPE x 3 sets4b3 Way Lunge (front, side, and rear)6RM ea way at 8RPE x 3 sets
12
13
14
15
Day 2Week 1Day 2Week 1Day 2Week 1
16
1aBench Press5RM at 8RPE/80%ish/.4m/s and then -10% for 2x5 Max Velocity1aBench Press65-75% (.6m/s-.45m/s) 3-4 sets of 51Bench Press5RM at 9RPE/82.5%ish/.37m/s and then -10% for 1x5 Max Velocity & -5% max reps 1 RIR
17
1bExplosive Push Ups5 Reps at Max Height x 3 sets1bExplosive Push Ups5 Reps at Max Height x 3 sets2aBarbell Push Press5RM at 9RPE then -10% 1 x 5 max vel. & -5% max reps 1RIR
18
2aBarbell Push Press5RM at 8 RPE & then -10% for 2 x 5 max velocity2aBarbell Push Press5RM at 8 RPE & then -10% for 2 x 5 max velocity2bExplosive Hip Hinge into KB Upright Row (KB ea hand) start last bench warm up8RM at 8RPE x 3 sets
19
2b
Explosive Hip Hinge into KB Upright Row (KB ea hand)
8RM at 8RPE x 3 sets2b
Explosive Hip Hinge into KB Upright Row (KB ea hand)
8RM at 8RPE x 3 sets3aTriceps Dip3 x 8 at 8-10RPE
20
3aTriceps Dip3 x 8 at 8-9RPE3aTriceps Dip3 x 8 at 8-9RPE3bDB Bent Over Row3 x 8 at 8-10RPE
21
3bDB Bent Over Row3 x 8 at 8-9RPE3bDB Bent Over Row3 x 8 at 8-9RPE4aMed Ball Punches from Split5-7% of Bodyweight x 5ea side x 3 sets
22
4aMed Ball Punches from Split
5-7% of Bodyweight x 5ea side x 3 sets
4aMed Ball Punches from Split
5-7% of Bodyweight x 5ea side x 3 sets
4bCable Face-Pulls or TRX L's3x12 at 8-9 RPE
23
4bCable Face-Pulls or TRX L's3x12 at 8-9 RPE4bCable Face-Pulls or TRX L's3x12 at 8-9 RPE4c.Axle Bar Curls3 x 8 at 8-9 RPE
24
4c.Axle Bar Curls3 x 8 at 8-9 RPE4c.Axle Bar Curls3 x 8 at 8-9 RPE
25
26
27
Day 3Week 1Day 3Week 1Day 3Week 1
28
1aHang Clean above Knee or Trap Bar Jump from Hang(Bodyweight Max Velocity x 3) x 2 and then 3 sets to reach a 3RM at 8RPE1aHang Clean above Knee or Trap Bar Jump from Hang(Bodyweight Max Velocity x 3) x 2 and then 3 sets to reach a 3RM at 8RPE1Hang Clean above Knee or Trap Bar Jump from Hang(Bodyweight Max Velocity x 3) x 2 and then 3 sets to reach a 3RM at 8.5RPE
29
1bTriple Broad JumpMax Distance over 3 Reps x 5 sets1bTriple Broad JumpMax Distance over 3 Reps x 5 sets2aFront Squat
3RM at 9RPE/87.5%/0.42m/s & -10% 2x3 max vel
30
2aBack Squat or Front Squat15% of Day 1's 5RM at 3x5 max vel.2a
Back Squat/Front Squat with 25% Bands
50-60%(1.05-.85m/s)3x52bPrisoner Squat Knee Tucks3 sets of 3 Reps Max Height
31
2bPrisoner Squat Knee Tucks3 sets of 5 Reps Max Height2bDB Jumps Paused Landing ea Rep(20% of BW x 3 max height or vel) x 33aDeadlift5RM at 9RPE/82.5%ish/0.37m/s & then -10% for 2x5 max velocity
32
3aDeadlift5RM at 8RPE/80%ish/0.4m/s & then -10% for 2x5 max velocity2cBand Assisted Jumps3 sets of 5 Reps Max Height3bSeated Calf Raises3 sets x 12-15reps at 8-10RPE
33
3bSeated Calf Raises3 sets x 12-15reps at 8-10RPE3aDeadlift65-75% (.6m/s-.45m/s) 3-4 sets of 54aUnilateral RDLs 3x8ea leg at 8 RPE
34
4aUnilateral RDLs 3x8ea leg at 8 RPE3bSeated Calf Raises3 sets x 12-15reps at 8-10RPE4bBarbell Hip Thrusts3x12 at 8-9RPE
35
4bBarbell Hip Thrusts3x12 at 8-9RPE4aUnilateral RDLs 3x8ea leg at 8 RPE
36
4bBarbell Hip Thrusts3x12 at 8-9RPE
37
38
Day 4Week 1Day 4Week 1Day 4Week 1
39
1aClosegrip Bench Press
15% of Day 2's Bench for 3x5 Max Velocity
1aClosegrip Bench Press50-60%(0.75-.65m/s)3x51aClosegrip Bench Press
3RM at 9RPE/87.5%/0.31m/s & -10% 2x3 max vel
40
1bLandmine Push Press from Split
20% of Bdwt for 3x5ea side Max Vel.
1bLandmine Push Press from Split20% Bdwt for 3x5ea side for Max Vel.1bLandmine Push Press from Split20% Bodyweight for 3x3ea side for Max Vel.
41
2aPull-Ups3 sets of Max Reps leaving 1 Rep in Reserve (add weight if over 10 reps)2aPull-Ups3 sets of Max Reps leaving 1 Rep in Reserve (add weight if over 10 reps)2aPull-Ups3 sets of Max Reps leaving 1 Rep in Reserve (add weight if over 10 reps)
42
2b.
Cable or Band Horizontal Punch from Split
20% of Bodyweight 3 x 5ea side2b.
Cable/Band Horizontal Punch from Split
20% of Bodyweight 3 x 5ea side2b.Cable/Band Horizontal Punch from Split20% of Bodyweight 3 x 5ea side
43
3aSeated DB Shoulder Press3x8 8-9 RPE3aSeated DB Shoulder Press3x8 8-9 RPE3aSeated DB Shoulder Press3x8 8-9.5 RPE
44
3bKettlebell Batwing Rows3x8 8-9 RPE3bKettlebell Batwing Rows3x8 8-9 RPE3bKettlebell Batwing Rows3x8 8-10 RPE
45
4aDB Shoulder Lateral Raises3x8 8-9 RPE4aDB Shoulder Lateral Raises3x8 8-9 RPE4aDB Shoulder Lateral Raises3x8 8-9.5 RPE
46
4bShoulder Blackburns3x10 ea position4bShoulder Blackburns3x10 ea position4bShoulder Blackburns3x10 ea position
47
48
49