BASIC WESTSIDE TEMPLATE MON - MAX EFFORT UPPER PRESS/PULL RMax (1@90-95%, 1@95- 100%, 1@100+%): PULL/PRESS (3x5): ACC 1 (3x6-10): Skullcrushers ACC 2 (3x6-10): Bent Rows ACC 3 (3x6-10): Rear-Delt Flyes CALVES WORK: CORE: FLUSH: TUES - DYNAMIC EFFORT LOWER SQUAT/ DEAD (10x3@50% plus 30% Band or Chain Tension): DEAD/SQUAT (10x3@50% plus 30% Band or Chain Tension): ACC 1 (3x12-20): SLDL ACC 2 (3x12-20): Hyperextensions ACC 3 (3x12-20): Barbell Curls WRIST WORK: CORE: FLUSH: WED – GPP/CONDITIONING Hill Sprints – 20x50m Box Jumps THURS - DYNAMIC EFFORT UPPER PRESS/PULL (10x3@50% plus 30% Band or Chain Tension): PULL/PRESS (10x3@50% plus 30% Band or Chain Tension): ACC 1 (3x12-20): Tricep Dips ACC 2 (3x12-20): Lateral Raises ACC 3 (3x12-20): Shrugs WRIST WORK: CORE: FLUSH: FRI - MAX EFFORT LOWER DAY: SQUAT/DEAD RMax (1@90-95%, 1@95- 100%, 1@100+%): DEAD/SQUAT (3x5): ACC 1 (3x6-10): Leg Curls ACC 2 (3x6-10): Leg Extensions ACC 3 (3x6-10): Reverse Hypers CALVES WORK CORE: FLUSH: SAT – CONDITIONING Endurance Run – Timed 3km SUN - REST

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BASIC WESTSIDE TEMPLATE

MON - MAX EFFORT UPPERPRESS/PULL RMax (1@90-95%, 1@95-100%, 1@100+%):PULL/PRESS (3x5):ACC 1 (3x6-10): SkullcrushersACC 2 (3x6-10): Bent RowsACC 3 (3x6-10): Rear-Delt FlyesCALVES WORK:CORE:FLUSH:

TUES - DYNAMIC EFFORT LOWERSQUAT/ DEAD (10x3@50% plus 30% Band or Chain Tension): DEAD/SQUAT (10x3@50% plus 30% Band or Chain Tension):ACC 1 (3x12-20): SLDLACC 2 (3x12-20): HyperextensionsACC 3 (3x12-20): Barbell CurlsWRIST WORK:CORE:FLUSH:

WED GPP/CONDITIONINGHill Sprints 20x50mBox Jumps

THURS - DYNAMIC EFFORT UPPERPRESS/PULL (10x3@50% plus 30% Band or Chain Tension): PULL/PRESS (10x3@50% plus 30% Band or Chain Tension):ACC 1 (3x12-20): Tricep DipsACC 2 (3x12-20): Lateral RaisesACC 3 (3x12-20): ShrugsWRIST WORK:CORE:FLUSH:

FRI - MAX EFFORT LOWERDAY:SQUAT/DEAD RMax (1@90-95%, 1@95-100%, 1@100+%): DEAD/SQUAT (3x5):ACC 1 (3x6-10): Leg CurlsACC 2 (3x6-10): Leg Extensions ACC 3 (3x6-10): Reverse HypersCALVES WORKCORE:FLUSH:

SAT CONDITIONINGEndurance Run Timed 3km

SUN - REST