A Week
Day 1			One Rep Max (1RM)	Training Max (TM)	
	Week 1	Week 3	Week 5	Week 7	
Bench Press (max effort)
WU 3x8	65%	5	70%	3	75%	5	65%	5	
	75%	5	80%	3	85%	3	75%	3	
	85%	AMAP	90%	AMAP	95%	AMAP	75%	3	
	85%	AMAP	90%	AMAP	95%	AMAP	75%-75LB	5	
Dynamic Squat 
WU 2x10	60%	6x3	65%	6x3	70%	10x2	70%	10x3	
Accessory #1
DB Lateral Raise		4x8		4x10		5x12		2x10	
Accessory #2
Face Pull		FST
1x15
6x8-15		FST
1x15
6x8-15		FST
1x15
6x8-15	n/a	n/a	
Accessory #3
Upright Row		5x5		3x10		4x6		4x8	

A Week
Day 2			One Rep Max	Training Max	
	Week 1	Week 3	Week 5	Week 7	
Deadlift (max effort)
WU 3x8	65%	5	70%	3	75%	5	65%	5	
	75%	5	80%	3	85%	3	75%	3	
	85%	AMAP	90%	AMAP	95%	AMAP	75%	3	
	50% PAUSE	5	50% PAUSE	5	50% PAUSE	5	75%-75LB	5	
Dynamic Floor Press
WU 2x10	60%	6x3	65%	6x3	70%	10x2			
Hang Clean
WU: 2x5		3x5		3x3		1x5
1x3
1x1	n/a	n/a	
Accessory #1
DB Row		3x8-12		3x8-12		3x8-12		3x8-12	
Accessory #2
Pull-Up		4xAMAP		4xAMAP		4xAMAP		1xAMAP
3xHalf	

B Week
Day 1			One Rep Max	Training Max	
	Week 2	Week 4	Week 6	Week 8	
Military Press (max effort)
WU 3x8	65%	5	70%	3	75%	5	65%	5	
	75%	5	80%	3	85%	3	75%	3	
	85%	AMAP	90%	AMAP	95%	AMAP	75%	3	
	85%	AMAP	90%	AMAP	95%	AMAP	75%-50LB	5	
A)
Dumbell Squat Jump
Or
Box Jumps	EVEN MINUTE	5x5	EVEN MINUTE	5x5	EVEN MINUTE	5x5	EVEN MINUTE	5x5	
B)
Hang Clean	ODD MINUTE	5x5	ODD MINUTE	5x5	ODD MINUTE	5x5	ODD MINUTE	5x5	
Accessory #1
Dips		4xAMAP		4xAMAP		3xAMAP…
30second rest… +Half		1xAMAP
3xHalf	
Accessory #2
Tricep Extension		3x8-12		3x8-12		3x8-12		3x8-12	

B Week
Day 2			One Rep Max	Training Max	
	Week 2	Week 4	Week 6	Week 8	
Squat (max effort)
WU 3x8	65%	5	70%	3	75%	5	65%	5	
	75%	5	80%	3	85%	3	75%	3	
	85%	AMAP	90%	AMAP	95%	AMAP	75%	3	
	50% WIDE	5	50% WIDE	5	50% WIDE	5	75%-75LB	5	
Close-Grip Bench Press Rep Work
WU 3x8	65%	AMAP	65%	AMAP	65%	AMAP	n/a	n/a	
	65%-50LB	3x10	65%-40LB	3x10	65%-30LB	3x10	n/a	n/a	
Accessory #1
SLDL		3x8		3x10		4x12	n/a	n/a	
Accessory #2
Glute Bridge Hip thrust		3x6-8		3x6-8		3x6-8		3x6-8	
Accessory #3
Face Pull		4x10		4x10		4x10		3x5