Week 1 (based on previous 3RM Maxes) 

11/14-11/18

Week Volume and Intensity

Light Days

Squat 3x5 50%

Bench 3x5 50%

Heavy Days

Squat 3X3 70%

Bench 3X3 70%

Deadlift 3X3 70%

For the next 10 Weeks this is how we will break down the strength training. 

Monday: Heavy Bench and Light Squat 

Tuesday: Plyos and Accessories Lower Body (Including power clean practice)

Wednesday:  Heavy Deadlift 

Thursday: Plyos and Accessories Upper body (Including push press practice)

Friday: Heavy Squat Light Bench