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					Arnold Classic 2010 General and Specific Preparation [Macro Approach]
                Nov-09                              Dec-09                                Jan-10                                Feb-10                            Mar-10
 Su    M    T     W    R    F    St   Su   M    T     W      R   F    St   Su   M    T      W      R    F    St   Su   M    T     W      R   F    St   Su   M    T    W    R    F    St

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 8     9    10    11   12   13   14   6    7    8     9    10    11   12   3    4    5      6      7    8    9    7    8    9     10   11    12   13   7    8    9    10   11   12   13


 15    16   17    18   19   20   21   13   14   15    16   17    18   19   10   11   12     13     14   15   16   14   15   16    17   18    19   20   14   15   16   17   18   19   20


 22    23   24    25   26   27   28   20   21   22    23   24    25   26   17   18   19     20     21   22   23   21   22   23    24   25    26   27   21   22   23   24   25   26   27


 29    30                             27   28   29    30   31              24   25   26     27     28   29   30   28                                   28   29   30   31


                                                                           31




      UNLOAD

      ACCUMULATION II

      TRANSFORMATION II

      REALIZATION II
                                                                                                                               Arnold Classic - GNC Pro Deadlift
         DE Upper Body/Accessory Press                             Extra                             Deadlift/Light Squat                                Recovery                                     Heavy Press                                        Extra                                    Squat/Accessory Deadlift                            Recovery
Superdog                             2x8e                  Overhead Hurdle             Good Morning to Press                     2x5                                           Supine Floor Slide                         2x8                      Palm Squat                      Overhead Squat                             2x5
DB PNF                              2x10e                   Mobility Series            GHR - wide knees                          2x8                      RC - Roll            Band Pull-Apart                           2x15                     Mobility Series                  Sumo Pull-Through                         2x10                       RC - Roll
Straight-Leg Sit-Up                 4x6-10                                             BB Side Bend                            4x10e                  Scap-Thor. - Roll        Blast Strap Fall-Out                      4x10                                                      Medicine Ball Circuit                      x5's                  Scap-Thor. - Roll
BN Push Press                     5x5     65    Seated Roondog               3x15      3" Block Deadlift                     5x5     65              Pec. - Roll/Stretch       Incline Press                          5x5     65     Pull-Up                          3x8     BW   SSB Box Squat                          5x5      57.5            Pec. - Roll/Stretch
                                                                                       [Warm-Up = Double Overhand]                                    Lats - Roll/Stretch                                                                                                          [12" Box]                                                       Lats - Roll/Stretch
DB Bench Press                    3x8    60     Seated Band ER               3x15      Front Squat                           3x8         55          Psoas - Roll/Stretch      Zydrunas Press                         3x8    60      DB Hammer Curl                 3x15                                                                          Psoas - Roll/Stretch
                                         65                                                                                              60     ITB/Lat. Hams - Roll/Stretch                                                 65                                                    Wide Grip RDL                          3x8          50     ITB/Lat. Hams - Roll/Stretch
                                         70     Blast Strap Face Pull        3x15                                                        65          Glutes - Roll/Stretch                                                   70      COC                            x100      #1                                                       55         Glutes - Roll/Stretch
                                                                                                                                                      Add - Roll/Stretch                                                                                                                                                               60          Add - Roll/Stretch
                                                Front Elbow Bridge           3x30s     Chest Supported Row                  2x10                     Plantar Fascia - Roll     Incline DB Triceps                    3x15                                                                                                                         Plantar Fascia - Roll
                                                                                                                            1x20
         DE Upper Body/Accessory Press                             Extra                             Deadlift/Light Squat                                Recovery                                     Heavy Press                                        Extra                                    Squat/Accessory Deadlift                            Recovery
Superdog                             2x8e                  Overhead Hurdle             Good Morning to Press                     2x5                                           Supine Floor Slide                         2x8                      Palm Squat                      Overhead Squat                             2x5
DB PNF                              2x10e                   Mobility Series            GHR - wide knees                          2x8                      RC - Roll            Band Pull-Apart                           2x15                     Mobility Series                  Sumo Pull-Through                         2x10                       RC - Roll
Straight-Leg Sit-Up                 4x6-10                                             Overhead Band Side Bend                 4x10e                  Scap-Thor. - Roll        Blast Strap Fall-Out                      4x10                                                      Medicine Ball Circuit                      x5's                  Scap-Thor. - Roll
BN Push Press                     5x5     70    Seated Roondog               3x15      3" Block Deadlift                     5x5     70              Pec. - Roll/Stretch       Incline Press                          5x5     70     Pull-Up                       2xMax      BW   SSB Box Squat                          5x5     62.5             Pec. - Roll/Stretch
                                                                                       [Warm-Up = Double Overhand]                                    Lats - Roll/Stretch                                                                                                          [12" Box]                                                       Lats - Roll/Stretch
DB Bench Press                    3x8    65     Seated Band ER               3x15      Front Squat                           3x8         60          Psoas - Roll/Stretch      Zydrunas Press                         3x8    65      Thick Bar Curl                 3x15                                                                          Psoas - Roll/Stretch
                                         70                                                                                              65     ITB/Lat. Hams - Roll/Stretch                                                 70                                                    Wide Grip RDL                          3x8          55     ITB/Lat. Hams - Roll/Stretch
                                         75     Blast Strap Face Pull        3x15                                                        70          Glutes - Roll/Stretch                                                   75      COC - 2 Finger                 x100      #S                                                       60         Glutes - Roll/Stretch
                                                                                                                                                      Add - Roll/Stretch                                                                                                                                                               65          Add - Roll/Stretch
                                                Front Elbow Bridge           3x30s     Chest Supported Row                  2x10                     Plantar Fascia - Roll     Incline DB Triceps                    3x15                                                                                                                         Plantar Fascia - Roll
                                                                                                                            1x20


         DE Upper Body/Accessory Press                               Extra                                DE Squat/Heavy Deadlift                               Recovery                                     Heavy Press                                 Recovery                         OL/Squat/Accessory Deadlift                               Recovery
Prone Reach-Roll-Lift            2x5e                        Overhead Hurdle              Overhead X-Over Lunge                 2x5e                                                   Palm Lunge-Rotate                    2x5e                       Palm Squat              KB Swing                              2x5
Prone DB IR/Supine ER @ 90       2x10e                        Mobility Series             Cook Hip Lift                         2x8e                                                   Band Pull-Apart                      2x10                      Mobility Series          Sumo Pull-Through                    2x10
Band Punch                       4x8e                                                     BB Side Bend                          4x6e                                                   Standing Band Abs                    4x10                                               Sledge Hammer                        4x10
BN Push Press                     5x3    75     Seated Roondog                  3x10      DE Box Squat (soft box)               10x2          45                  RC - Roll            Chain Floor Press                    5x5      P80%                 RC - Roll            Back Squat                          5x5          67.5                 RC - Roll
                                                                                          [Band]                                                             Scap-Thor. - Roll                                                                        Scap-Thor. - Roll                        pair                                              Scap-Thor. - Roll
CG Incline Press                  4x5    62.5 Seated Band ER                     3x8      Kneeling Snatch Get-Ups                  8x2        DWL            Pec. - Roll/Stretch       Overhead Press                        5x5       65             Pec. - Roll/Stretch      Pull-Up+Wt.                         5x5                          Pec. - Roll/Stretch
                 pair                                                                                                                                        Lats - Roll/Stretch                                                                      Lats - Roll/Stretch                                                                        Lats - Roll/Stretch
Chest Supported Row               5x5           Biceps                          3x10      Band Deadlift                            5x3        52.5          Psoas - Roll/Stretch       DB Floor Triceps                      5x8                   Psoas - Roll/Stretch        Zercher Deadlift                    2x5                          Psoas - Roll/Stretch
                                                                                          [Belt]                                                        ITB/Lat. Hams - Roll/Stretch                                                           ITB/Lat. Hams - Roll/Stretch                                                                 ITB/Lat. Hams - Roll/Stretch
                                                                                                                                                            Glutes - Roll/Stretch                                                                  Glutes - Roll/Stretch       COC Grippers                                                     Glutes - Roll/Stretch
                                                                                                                                                             Add - Roll/Stretch                                                                       Add - Roll/Stretch                                                                         Add - Roll/Stretch
                                                                                                                                                            Plantar Fascia - Roll                                                                  Plantar Fascia - Roll                                                                        Plantar Fascia - Roll


         DE Upper Body/Accessory Press                               Extra                                DE Squat/Heavy Deadlift                               Recovery                                     Heavy Press                                 Recovery                         OL/Squat/Accessory Deadlift                               Recovery
Quad PNF's                       2x5e                        Overhead Hurdle              Wall Squat                             2x8                                                   Supine Floor Slides                    2x5                      Palm Squat              D-Ball Overhead Scoop                 2x5
Single-Arm Land Mine             4x6e                         Mobility Series             Bench Hip Thrust                      2x8e                                                   Band Horizontal ABD                   2x10                     Mobility Series          Reverse Hyper                        2x10
Alt. Limb Band P-Up Hold         4x5e                                                     Land Mine Grappler                    4x5e                                                   Straight-Leg Sit-Up                  4x6-10                                             MB Circuit                            x3's
BN Push Press                     1x3    75     Seated Roondog                  3x10      DE Box Squat (soft box)                8x2          50                  RC - Roll            Chain Floor Press                     Max5                         RC - Roll            Back Squat                          5x5          72.5                 RC - Roll
                                  4x3    80                                               [Band]                                                             Scap-Thor. - Roll                                                                        Scap-Thor. - Roll                        pair                                              Scap-Thor. - Roll
                                                Squat Band IR                   3x10      Kneeling Snatch Get-Ups                  8x2        Bar            Pec. - Roll/Stretch       Overhead Press                        5x5       70             Pec. - Roll/Stretch      Thick Bar Pull-Up                  5xMax                         Pec. - Roll/Stretch
CG Incline Press                  3x5    67.5                                                                                                                Lats - Roll/Stretch                                                                      Lats - Roll/Stretch                                                                        Lats - Roll/Stretch
                 pair                           Biceps                          3x10      Band Deadlift                            4x3        57.5          Psoas - Roll/Stretch       Incline SSB Triceps                   5x8                   Psoas - Roll/Stretch        Partial ISO Deadlift                2x5                          Psoas - Roll/Stretch
Barbell Row                       3x8                                                     [Belt]                                                        ITB/Lat. Hams - Roll/Stretch                                                           ITB/Lat. Hams - Roll/Stretch                                                                 ITB/Lat. Hams - Roll/Stretch
                                                                                                                                                            Glutes - Roll/Stretch                                                                  Glutes - Roll/Stretch       COC Grippers                                                     Glutes - Roll/Stretch
                                                                                                                                                             Add - Roll/Stretch                                                                       Add - Roll/Stretch                                                                         Add - Roll/Stretch
                                                                                                                                                            Plantar Fascia - Roll                                                                  Plantar Fascia - Roll                                                                        Plantar Fascia - Roll


         DE Upper Body/Accessory Press                               Extra                                DE Squat/Heavy Deadlift                               Recovery                                     Heavy Press                                 Recovery                         OL/Squat/Accessory Deadlift                               Recovery
Prone Reach-Roll-Lift            2x5e                        Overhead Hurdle              Overhead X-Over Lunge                 2x5e                                                   Seated Thoracic Rotation             2x5e                       Palm Squat              KB Swing                              2x5
Prone DB IR/Supine ER @ 90       2x10e                        Mobility Series             Cook Hip Lift                         2x8e                                                   Band Pull-Apart                      2x10                      Mobility Series          Sumo Pull-Through                    2x10
Band Push-Pull                   4x6e                                                     BB Side Bend                          4x6e                                                   Standing Band Abs                    4x10                                               Sledge Hammer                        4x10
BN Push Press                     1x3    75     Seated Roondog                  3x10      DE Box Squat (soft box)                6x2          55                  RC - Roll            Chain Floor Press                    Max3                          RC - Roll            Back Squat                          8x2          60                   RC - Roll
                                  1x3    80                                               [Band]                                                             Scap-Thor. - Roll                                                                        Scap-Thor. - Roll                        pair                                              Scap-Thor. - Roll
                                  3x3    85     Seated Band ER                   3x8      Kneeling Snatch Get-Ups                  8x2        Bar+           Pec. - Roll/Stretch       Overhead Press                        5x5       75             Pec. - Roll/Stretch      Pull-Up+Wt.                         5x5                          Pec. - Roll/Stretch
                                                                                                                                                             Lats - Roll/Stretch                                                                      Lats - Roll/Stretch                                                                        Lats - Roll/Stretch
CG Incline Press                  2x5    72.5   Biceps                          3x10      Band Deadlift                            3x3        62.5          Psoas - Roll/Stretch       DB Floor Triceps                      5x8                   Psoas - Roll/Stretch        Zercher Deadlift                    2x5                          Psoas - Roll/Stretch
                 pair                                                                     [Suit+Belt]                                                   ITB/Lat. Hams - Roll/Stretch                                                           ITB/Lat. Hams - Roll/Stretch                                                                 ITB/Lat. Hams - Roll/Stretch
Chest Supported Row               5x5                                                                                                                       Glutes - Roll/Stretch                                                                  Glutes - Roll/Stretch       COC Grippers                                                     Glutes - Roll/Stretch
                                                                                                                                                             Add - Roll/Stretch                                                                       Add - Roll/Stretch                                                                         Add - Roll/Stretch
                                                                                                                                                            Plantar Fascia - Roll                                                                  Plantar Fascia - Roll                                                                        Plantar Fascia - Roll


         DE Upper Body/Accessory Press                               Extra                                DE Squat/Heavy Deadlift                               Recovery                                     Heavy Press                                 Recovery                         OL/Squat/Accessory Deadlift                               Recovery
Quad PNF's                       2x5e                        Overhead Hurdle              Wall Squat                             2x8                                                   Supine Floor Slides                   2x5                       Palm Squat              D-Ball Overhead Scoop                 2x5
Single-Arm Land Mine             4x6e                         Mobility Series             Bench Hip Thrust                      2x8e                                                   Band Horizontal ABD                   2x10                     Mobility Series          Reverse Hyper                        2x10
Blast Strap Fall-Out              4x8                                                     Land Mine Grappler                    4x5e                                                   Straight-Leg Sit-Up                  4x6-10                                             MB Circuit                            x3's
BN Push Press                     1x3    75     Seated Roondog                  3x10      DE Box Squat (soft box)                6x2          60                  RC - Roll            Chain Floor Press                     Max                          RC - Roll            Back Squat                          5x5          77.5                 RC - Roll
                                  1x3    80                                               [Band]                                                             Scap-Thor. - Roll                                                                        Scap-Thor. - Roll                        pair                                              Scap-Thor. - Roll
                                  1x3    85     Standing Band IR                3x10      Kneeling Snatch Get-Ups                  8x2        Bar+           Pec. - Roll/Stretch       Overhead Press                        8x2       60             Pec. - Roll/Stretch      Thick Bar Pull-Up                  5xMax                         Pec. - Roll/Stretch
                                  2x3    90                                                                                                                  Lats - Roll/Stretch                                                                      Lats - Roll/Stretch                                                                        Lats - Roll/Stretch
                                                Biceps                          3x10      Deadlift                              5-RM                        Psoas - Roll/Stretch       Incline SSB Triceps                   5x8                   Psoas - Roll/Stretch        Partial ISO Deadlift                2x5                          Psoas - Roll/Stretch
CG Incline Press                    1x5    77.5                                               [Suit+Belt]                                         ITB/Lat. Hams - Roll/Stretch                                                    ITB/Lat. Hams - Roll/Stretch                                                       ITB/Lat. Hams - Roll/Stretch
                 pair                                                                                                                                 Glutes - Roll/Stretch                                                           Glutes - Roll/Stretch        COC Grippers                                          Glutes - Roll/Stretch
Barbell Row                        3x8                                                                                                                 Add - Roll/Stretch                                                              Add - Roll/Stretch                                                                 Add - Roll/Stretch
                                                                                                                                                      Plantar Fascia - Roll                                                           Plantar Fascia - Roll                                                              Plantar Fascia - Roll


                   DE Upper Body                          Recovery                            Deadlift/Deadlift Accessory                     Recovery                                        Heavy Press                          Recovery                               Plyos/Circa-Max Squat/Stones                     Recovery
Superdog                           2x8e                  Overhead                Sumo Pull-Through                    2x10                                              Palm Lunge-Rotate                    2x5e                Palm Squat                   Seated Band ER                       2x10
Face Pull                          2x10                Mobility Series           BB Side Bend                         4x6e                                              Band Pull-Apart                      2x10               Mobility Series               GHR                                  2x8
Blast Strap Fall-Out               4x10                                          Front Squat                           2x5     65                                       Straight-Leg Sit-Up                 4x6-10                                            MB Circuit                            3's
BN Split Jerk                      5x3     75              RC - Roll             Rack Deadlift - 21"                  Max                      RC - Roll                Reverse Band Bench Press             Max5                   RC - Roll                 CM Seated Box Jump - 12"             6x2                      RC - Roll
                                                       Scap-Thor. - Roll         [Belt]                                                    Scap-Thor. - Roll                                                                    Scap-Thor. - Roll                                                                       Scap-Thor. - Roll
Chain Bench Press                  10x3    45         Pec. - Roll/Stretch        Deadlift - ISO Hold                   6x1     70         Pec. - Roll/Stretch           Overhead Press                       5x3     75        Pec. - Roll/Stretch            Box Squat                             5x2      50        Pec. - Roll/Stretch
                                                       Lats - Roll/Stretch                                                                 Lats - Roll/Stretch                                                                  Lats - Roll/Stretch           [Blue+Green Band]                                         Lats - Roll/Stretch
Band Triceps                       2x50               Psoas - Roll/Stretch       Wide Grip BB Row                      3x5                Psoas - Roll/Stretch          Incline DB Triceps                   5x5     70%       Psoas - Roll/Stretch                                                                    Psoas - Roll/Stretch
                                                  ITB/Lat. Hams - Roll/Stretch                                                        ITB/Lat. Hams - Roll/Stretch                                                         ITB/Lat. Hams - Roll/Stretch       Stones                               5x3       310   ITB/Lat. Hams - Roll/Stretch
                                                      Glutes - Roll/Stretch      Weighted Chin-Up                      2x5                Glutes - Roll/Stretch                                                                Glutes - Roll/Stretch                                               56"       325       Glutes - Roll/Stretch
                                                       Add - Roll/Stretch                                                                  Add - Roll/Stretch                                                                   Add - Roll/Stretch                                                                      Add - Roll/Stretch
                                                      Plantar Fascia - Roll      COC Grippers                                             Plantar Fascia - Roll                                                                Plantar Fascia - Roll                                                                   Plantar Fascia - Roll
                                                                                                                                                                                                                                                              *Light Biceps Before Stones
                   DE Upper Body                          Recovery                            Deadlift/Deadlift Accessory                     Recovery                                        Heavy Press                          Recovery                                 Plyos/Circa-Max Squat/Tyre                     Recovery
Quad PNF's                         2x5e                  Overhead                Reverse Hyper                        2x10                                              Seated Thoracic Rotation            2x5e                 Palm Squat                   Quad Band ER                         2x10e
Prone DB IR                        2x10                Mobility Series           OH Band Side Bend                    4x6e                                              Blast Strap Y                       2x10                Mobility Series               GHR                                   2x8
Band Push-Pull                      4x8                                          Front Squat                           2x5      70                                      Standing Band Abs                   4x10                                              Sledge Hammer                         4x10
BN Split Jerk                       4x3    80              RC - Roll             Deadlift                              6x1     77.5            RC - Roll                5 Board Press                       Max5                    RC - Roll                 CM Seated Box Jump - 12"              6x2                     RC - Roll
                                                       Scap-Thor. - Roll         [Warm-Up ISO]                                             Scap-Thor. - Roll                                                                    Scap-Thor. - Roll                                                                       Scap-Thor. - Roll
Chain Incline Press                10x3    45         Pec. - Roll/Stretch        Straight Leg Sumo DL                  2x5    72.5        Pec. - Roll/Stretch           CB Overhead Press                   PMax               Pec. - Roll/Stretch            Box Squat                             4x2      55        Pec. - Roll/Stretch
                                                       Lats - Roll/Stretch                                                                 Lats - Roll/Stretch                                               3x5     65%        Lats - Roll/Stretch           [Blue+Green Band]                                         Lats - Roll/Stretch
Band Triceps                       2x50               Psoas - Roll/Stretch       DB Row                                2x5                Psoas - Roll/Stretch                                                                 Psoas - Roll/Stretch                                                                    Psoas - Roll/Stretch
                                                  ITB/Lat. Hams - Roll/Stretch                                        1x20            ITB/Lat. Hams - Roll/Stretch      SSB Chain Triceps                    5x5     70%   ITB/Lat. Hams - Roll/Stretch       Tyre Flip                            5x3       700   ITB/Lat. Hams - Roll/Stretch
                                                      Glutes - Roll/Stretch                                                               Glutes - Roll/Stretch         [2 Board]                                              Glutes - Roll/Stretch                                                                   Glutes - Roll/Stretch
                                                       Add - Roll/Stretch        Axle Pull-Up                        2xMax                 Add - Roll/Stretch                                                                   Add - Roll/Stretch                                                                      Add - Roll/Stretch
                                                      Plantar Fascia - Roll      [Staggered Grip]                                         Plantar Fascia - Roll                                                                Plantar Fascia - Roll                                                                   Plantar Fascia - Roll
                                                                                 COC Grippers                                                                                                                                                                 *Light Biceps Before Tyre
                   DE Upper Body                          Recovery                            Deadlift/Deadlift Accessory                     Recovery                                        Heavy Press                          Recovery                               Plyos/Circa-Max Squat/Stones                     Recovery
Prone Reach-Roll-Lift              2x5e                  Overhead                Sumo Pull-Through                    2x10                                              Prone Dowel Floor Slide             2x5                  Palm Squat                   Hip Bridge Band ABD                  2x10
SA Land Mine                       2x10e               Mobility Series           Land Mine Grappler                   4x6e                                              DB Scaption                         2x10                Mobility Series               GHR                                  2x8
Band Punch                          4x10                                         Front Squat                           2x5     75                                       Band Pike-Ups                       4x10                                              MB Circuit                            3's
BN Split Jerk                       3x3    85              RC - Roll             Rack Deadlift - 18"                  Max                      RC - Roll                Reverse Band Bench Press            Max3                    RC - Roll                 CM Seated Box Jump - 12"             6x2                      RC - Roll
                                                       Scap-Thor. - Roll         [Belt]                                WU - 1x5WG          Scap-Thor. - Roll                                                                    Scap-Thor. - Roll                                                                       Scap-Thor. - Roll
Chain Bench Press                  8x3     50         Pec. - Roll/Stretch                                                                 Pec. - Roll/Stretch           Overhead Press                       4x3     80        Pec. - Roll/Stretch            Box Squat                             3x2      60        Pec. - Roll/Stretch
                                                       Lats - Roll/Stretch       Serape RDL                            2x5    72.5         Lats - Roll/Stretch                                                                  Lats - Roll/Stretch           [Blue+Green Band]                                         Lats - Roll/Stretch
Band Triceps                       2x50               Psoas - Roll/Stretch                                                                Psoas - Roll/Stretch          Incline DB Triceps                   5x5     75%       Psoas - Roll/Stretch                                                                    Psoas - Roll/Stretch
                                                  ITB/Lat. Hams - Roll/Stretch   Wide Grip BB Row                      3x5            ITB/Lat. Hams - Roll/Stretch                                                         ITB/Lat. Hams - Roll/Stretch       Stones                                5x2      360   ITB/Lat. Hams - Roll/Stretch
                                                      Glutes - Roll/Stretch                                                               Glutes - Roll/Stretch                                                                Glutes - Roll/Stretch                                                52"                Glutes - Roll/Stretch
                                                       Add - Roll/Stretch        Weighted Chin-Up                      2x5                 Add - Roll/Stretch                                                                   Add - Roll/Stretch                                                                      Add - Roll/Stretch
                                                      Plantar Fascia - Roll                                                               Plantar Fascia - Roll                                                                Plantar Fascia - Roll                                                                   Plantar Fascia - Roll
                                                                                 COC Grippers                                                                                                                                                                 *Light Biceps Before Stones
                   DE Upper Body                          Recovery                            Deadlift/Deadlift Accessory                     Recovery                                        Heavy Press                          Recovery                                 Plyos/Circa-Max Squat/Tyre                     Recovery
Superdog                           2x8e                  Overhead                Reverse Hyper                        2x10                                              Palm Lunge-Rotate                    2x5e                Palm Squat                   Long Lever Band ABD                  2x10
Face Pull                          2x10                Mobility Series           BB Side Bend                         4x6e                                              Band Pull-Apart                      2x10               Mobility Series               GHR+Wt.                              2x5
Blast Strap Fall-Out               4x10                                          Front Squat                           2x5     60                                       Straight-Leg Sit-Up                 4x6-10                                            Sledge Hammer                        4x10
BN Split Jerk                       5x2    77.5            RC - Roll             Deadlift - Opener                     3x1     744             RC - Roll                3 Board Press                        Max5                   RC - Roll                 CM Seated Box Jump - 12"             5x2                      RC - Roll
                                                       Scap-Thor. - Roll         [Suit+Belt]                                               Scap-Thor. - Roll                                                                    Scap-Thor. - Roll             [Vertimax]                                                Scap-Thor. - Roll
Chain Incline Press                8x3     50         Pec. - Roll/Stretch        Straight Leg Sumo DL                  2x5     77.5       Pec. - Roll/Stretch           CB Overhead Press                    5x5     70%       Pec. - Roll/Stretch                                                                     Pec. - Roll/Stretch
                                                       Lats - Roll/Stretch                                                                 Lats - Roll/Stretch                                                                  Lats - Roll/Stretch           Box Squat                                  90%x2          Lats - Roll/Stretch
Band Triceps                       2x25               Psoas - Roll/Stretch       DB Row                                2x5                Psoas - Roll/Stretch          SSB Chain Triceps                    5x5     75%       Psoas - Roll/Stretch           [Blue+Green Band]                                        Psoas - Roll/Stretch
                                                  ITB/Lat. Hams - Roll/Stretch                                        1x20            ITB/Lat. Hams - Roll/Stretch      [2 Board]                                          ITB/Lat. Hams - Roll/Stretch                                                            ITB/Lat. Hams - Roll/Stretch
                                                      Glutes - Roll/Stretch                                                               Glutes - Roll/Stretch                                                                Glutes - Roll/Stretch          Tyre Flip - Uphill                    6x2      700       Glutes - Roll/Stretch
                                                       Add - Roll/Stretch        Axle Pull-Up+Wt.                      2x8                 Add - Roll/Stretch                                                                   Add - Roll/Stretch                                                                      Add - Roll/Stretch
                                                      Plantar Fascia - Roll      [Staggered Grip]                                         Plantar Fascia - Roll                                                                Plantar Fascia - Roll                                                                   Plantar Fascia - Roll
                                                                                 COC Grippers                                                                                                                                                                 *Light Biceps Before Tyre
                   DE Upper Body                          Recovery                            Deadlift/Deadlift Accessory                     Recovery                                        Heavy Press                          Recovery                               Plyos/Circa-Max Squat/Stones                     Recovery
Quad PNF's                         2x5e                  Overhead                Sumo Pull-Through                    2x10                                              Seated Thoracic Rotation            2x5e                 Palm Squat                   Seated Band ER                       2x10
Prone DB IR                        2x10                Mobility Series           OH Band Side Bend                    4x6e                                              Blast Strap Y                       2x10                Mobility Series               GHR+Wt.                              2x5
Band Push-Pull                      4x8                                          Front Squat                           2x5     72.5                                     Standing Band Abs                   4x10                                              MB Circuit                            3's
BN Split Jerk                       4x2    82.5            RC - Roll             Rack Deadlift - 15"                  Max                      RC - Roll                Reverse Band Bench Press            Max                     RC - Roll                 CM Seated Box Jump - 12"             4x2                      RC - Roll
                                                       Scap-Thor. - Roll                                               WU - 1x5WG          Scap-Thor. - Roll                                                                    Scap-Thor. - Roll             [Vertimax]                                                Scap-Thor. - Roll
Chain Bench Press                  6x3     55         Pec. - Roll/Stretch        Serape RDL                            2x5     77.5       Pec. - Roll/Stretch           Overhead Press                       3x3     85        Pec. - Roll/Stretch                                                                     Pec. - Roll/Stretch
                                                       Lats - Roll/Stretch                                                                 Lats - Roll/Stretch                                                                  Lats - Roll/Stretch           Box Squat                                  95%x1          Lats - Roll/Stretch
Band Triceps                       2x25               Psoas - Roll/Stretch       Wide Grip BB Row                      3x5                Psoas - Roll/Stretch          Incline DB Triceps                   5x5     80%       Psoas - Roll/Stretch           [Blue+Green Band]                                        Psoas - Roll/Stretch
                                                  ITB/Lat. Hams - Roll/Stretch                                                        ITB/Lat. Hams - Roll/Stretch                                                         ITB/Lat. Hams - Roll/Stretch                                                            ITB/Lat. Hams - Roll/Stretch
                                                      Glutes - Roll/Stretch      Weighted Chin-Up                      2x5                Glutes - Roll/Stretch                                                                Glutes - Roll/Stretch          Stones                                5x1      400       Glutes - Roll/Stretch
                                                       Add - Roll/Stretch                                                                  Add - Roll/Stretch                                                                   Add - Roll/Stretch                                                  48"                 Add - Roll/Stretch
                                                      Plantar Fascia - Roll      COC Grippers                                             Plantar Fascia - Roll                                                                Plantar Fascia - Roll                                                                   Plantar Fascia - Roll
                                                                                                                                                                                                                                                              *Light Biceps Before Stones
                   DE Upper Body                          Recovery                            Deadlift/Deadlift Accessory                     Recovery                                        Heavy Press                          Recovery                                 Plyos/Circa-Max Squat/Tyre                     Recovery
Prone Reach-Roll-Lift              2x5e                  Overhead                Reverse Hyper                        2x10                                              Prone Dowel Floor Slide             2x5                  Palm Squat                   Quad Band ER                         2x10e
SA Land Mine                       2x10e               Mobility Series           Land Mine Grappler                   4x6e                                              DB Scaption                         2x10                Mobility Series               GHR+Wt.                               2x5
Band Punch                          4x10                                         Front Squat                           2x5     77.5                                     Band Pike-Ups                       4x10                                              Sledge Hammer                         4x10
BN Split Jerk         3x2    87.5            RC - Roll             Deadlift               6x1    85              RC - Roll             1 Board Press       Max5                  RC - Roll             CM Seated Box Jump - 12"    3x2                  RC - Roll
                                         Scap-Thor. - Roll         [Warm-Up ISO]                             Scap-Thor. - Roll                                               Scap-Thor. - Roll         [Vertimax]                                   Scap-Thor. - Roll
Chain Incline Press   6x3    55         Pec. - Roll/Stretch        Straight Leg Sumo DL   2x8    67.5       Pec. - Roll/Stretch        CB Overhead Press   5x5    75%       Pec. - Roll/Stretch                                                    Pec. - Roll/Stretch
                                         Lats - Roll/Stretch                                                 Lats - Roll/Stretch                                             Lats - Roll/Stretch       Box Squat                   8x2   60         Lats - Roll/Stretch
Band Triceps          2x25              Psoas - Roll/Stretch       DB Row                  2x5              Psoas - Roll/Stretch       SSB Chain Triceps   5x5    80%       Psoas - Roll/Stretch                                                   Psoas - Roll/Stretch
                                    ITB/Lat. Hams - Roll/Stretch                          1x20          ITB/Lat. Hams - Roll/Stretch   [2 Board]                        ITB/Lat. Hams - Roll/Stretch   Tyre Flip                   6x2   850   ITB/Lat. Hams - Roll/Stretch
                                        Glutes - Roll/Stretch                                               Glutes - Roll/Stretch                                           Glutes - Roll/Stretch                                                  Glutes - Roll/Stretch
                                         Add - Roll/Stretch        Axle Pull-Up+Wt.       2x8                Add - Roll/Stretch                                              Add - Roll/Stretch                                                     Add - Roll/Stretch
                                        Plantar Fascia - Roll      [Staggered Grip]                         Plantar Fascia - Roll                                           Plantar Fascia - Roll                                                  Plantar Fascia - Roll
                                                                   COC Grippers                                                                                                                        *Light Biceps Before Tyre