Week 5: Day 1

Core Lift
Back Squat
Set 1: 65% x 5 reps
Set 2: 75% x 5 reps
Set 3: 85% x 5 or more reps

Assistance Work
Superset 1:
3 sets of each
8 Pistols to a Bench
8 Good Mornings

Superset 2:
3 sets of each
8 DB Rows (as heavy as possible)
8 Weighted Pushups (weight on back)
8 Ab Rollouts (can be done with barbell)

New Phase

We just finished up the first 4 weeks of the program, so here's the deal...
Everybody, including incoming freshman and sophomores, will now be on the percentage based system.  If you have yet to send me your rep maxes for the core lifts, email me them as quick as possible so that I can shoot you back your estimated 1 rep max to work off of.

For guys who have already been following the program, I want you to add 5-10 lbs to the maxes you used for the last 4 weeks for each exercise depending on how easily you got through the last set each day.  Do not add more than 10 lbs to any max no matter how easy the last set was, you will have plenty of time to increase weight as we will be continuing this program throughout the fall.

As always, email me with any questions or concerns.

Week 4: Day 7

Day Off

Week 4: Day 6

Core Lift
Deadlift
Set 1: 40% x 5 reps
Set 2: 50% x 5 reps
Set 3: 60% x 5 reps

Assistance work of you choice today.  All work you do today should be light.  Make sure you are getting some forearm and core work in today.

Week 4: Day 5

Running
(10) 100 yd sprints
- Start each sprint at the top of the minute

Assistance Work
Superset 1
3 sets of: (All Light Weight)
8 Step Downs
8 DB Side Lunges
8 RDL

Superset 2
3 sets of:
8 Strict Pullups
8 Pike Pushups
8 Tricep Pushups

Week 4: Day 4

Day Off

Week 4: Day 3

Core Lift
Hang Clean
Set 1: 40% x 5 reps
Set 2: 50% x 5 reps
Set 3: 60% x 5 reps
* Freshman and Sophomores do 3 sets of 5 very light working on form and bar speed

WOD
5 Rounds of:
10 Knees 2 Elbows
10 Burpees