110
Clean
80
Squat
70
Bench
1000
3
4
MONDAY
1
Week
Mobility Warmup
EXERCISE
2
Heel up and Grap, HK-Lunge/Atlas, Spiderman, Lat Squats, Inchworm x5 ea
%
load
rep
%
load
rep
%
load
50%
55
x3 55%
60
x3 60%
65
60%
65
x3 65%
70
x3 70%
70%
75
x3 75%
85
Paired w/ Hip Flexor
Stretch 2x5e
80%
90
x3 82%
Front Squat
50%
40
60%
70%
rep
%
load
rep
x3 55%
60
x5
75
x3 60%
65
x5
x3 80%
90
x3 65%
70
x5
90
x3 85%
95
x3
x8 50%
40
x8 55%
45
x7 60%
50
x6
50
x8 60%
50
x8 65%
50
x7 70%
55
x6
55
x8 70%
55
x8 75%
60
x7 75%
60
x6
70%
55
x8 77%
60
x7 80%
65
x6
Plyo:
Hang Clean
DB Scap + Row
DB Reverse Lunge
Pushups
Cable Pushaway
x10e
x10e
x8e
x8e
x10e
x10e
x8e
x8e
x10e
x10e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x6
x7
x8
x9
x6
x7
x8
x9
x6
x7
x8
x3x10s
x3x10s
x8e
x8e
x3x10s
x3x10s
x8e
x8e
POST WORK
Jump Squat x20/ Rev Lunges
x10e/ Jumping Jacks x20/
Burpees x10
2x
no rest
3x
no rest
4x
no rest
2x
no rest
FRIDAY
1
Week
Mobility Warmup
EXERCISE
2
3
4
Heel up and Grap, HK-Lunge/Atlas, Spiderman, Lat Squats, Inchworm x5 ea
%
load
rep
%
load
rep
%
load
rep
%
load
rep
Plyo:
DB Jump Squat
x6
x6
x6
x6
stick ea jump
x6
x6
x6
x6
x6
x6
x6
x6
x6
x6
Paired w/ Pushup + 2x8
(add 2 reps each week)
Clean Grip Deadlift
x6
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
Inverted Row
xmax
xmax
xmax
x8
Knees Bent
xmax
xmax
xmax
x8
xmax
xmax
x8
x9
x10
x11
x8
x9
x10
x11
x8
x9
x10
x11
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x8
x10
x12
x14
x16
x10
x12
x14
x16
SB Leg Curl
DB Incline 1.5
Deadbug
POST WORK
Conditioning 3x
BB Complex - x6 reps ea exercise
week 4-2x
Hang Clean/Front Squat/Push Press/Deadlift/Pushups x10/Situps x20
Radcliffe Crew Summer P1
WEDNESDAY
1
Week
Mobility Warmup
EXERCISE
2
3
4
Heel up and Grap, HK-Lunge/Atlas, Spiderman, Lat Squats, Inchworm x5 ea
%
load
rep
%
load
rep
%
load
rep
%
load
rep
Plyo:
DB Push Press
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
x5
x8
x8
x8
x6
x8
x8
x8
x6
x8
x8
x6
x6
x8
x6
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
x8e
Chinups
x8
x8
x8
x8
palms facing you
x5
x5
x5
x5
x3
x3
x3
x3
:20
:25
:30
:40
:20
:25
:30
:40
:20
:25
:30
:40
:20ea
:25ea
x10e
x12e
:20ea
:25ea
x10e
x12e
Paired w/ Lying T-Spine
2x5e
DB Bench Press
SL SA DB RDL
SB Plank
SL Glute Bridge
POST WORK
NOTES