LBs One Rep Max Training Max

Squat 318 170

Deadlift 380 205
Push Press 135 75
Strict Press 110 60
Power Clean 0
Bench Press 180 95
Incline Bench Press 0
Close Grip Bench Press 0
Enter training maxes here. These will adjust per the specifications in the book on the approrpiate weeks for the level yo
The Dailiy and Weekly tabs will update to the day/week/program lev el you select.
Do not adjust anything on the Ranges tab unless you know what you are doing
Any questions about the program, refer to the free Deep Water ebook on Jon Andersen's site: https://www.jon-anderse
deep-water-ebook/

-/u/aborted_godling
rpiate weeks for the level you are running.

e: https://www.jon-andersen.com/free-
 Deep Water
Beginner
Week 1
Lifts
Deadlift
Squat
Barbell Lunges
Sit Ups + Back Extensions

0
 Deep Water
Beginner
Day 1 4 Minute Rest
Volume Weight
3x10 205
10x10 170
3x10
3x20 - No Rest
0
 Beginner
Week 3

Day 1
Lifts Volume Weight Lifts
Deadlift 3x10 205 Pull Ups
Squat 10x10 170 Bent Over Rows
Barbell Lunges 3x10 Clean Pull
Sit Ups + Back 3x20 - No Rest
Plank + Sit Ups
Extensions

Day 4
Lifts Volume Weight
Bench Press 3x10 95
Close Grip 3x10
Bench 0
Incline Press
Bench 3x10
Press 0
Dips 3xFailure
Push Ups 3xFailure
Plank + Sit Ups 3x60 Sec w/ 20
reps - No rest
 Beginner
Week 3

Day 2 Day 3
Volume Weight Lifts Volume Weight
4xFailure Push Press 10x10 75
4x10 Lateral Raises 3x10
3x10 Barbell Curl 5x10
3x60 Sec w/ 20 Sit Ups + Back 3x20 - No Rest
reps - No rest Extensions

Day 5
Lifts Volume Weight
m - 20 minutes,
Active Rest
Medium
Beginner Week 1 Day 1 Deadlift
Beginner Week 1 Day 1 Squat
Beginner Week 1 Day 1 Barbell Lunges
Beginner Week 1 Day 1 Sit Ups + Back Extensions
Beginner Week 1 Day 2 Pull Ups
Beginner Week 1 Day 2 Bent Over Rows
Beginner Week 1 Day 2 Clean Pull
Beginner Week 1 Day 2 Plank + Sit Ups
Beginner Week 1 Day 3 Push Press
Beginner Week 1 Day 3 Lateral Raises
Beginner Week 1 Day 3 Barbell Curl
Beginner Week 1 Day 3 Sit Ups + Back Extensions
Beginner Week 1 Day 4 Bench Press
Beginner Week 1 Day 4 Close Grip Bench Press
Beginner Week 1 Day 4 Incline Bench Press
Beginner Week 1 Day 4 Dips
Beginner Week 1 Day 4 Push Ups
Beginner Week 1 Day 4 Plank + Sit Ups
Beginner Week 1 Day 5 Active Rest
Beginner Week 2 Day 1 Squat
Beginner Week 2 Day 1 Deadlift
Beginner Week 2 Day 1 Barbell Lunges
Beginner Week 2 Day 1 Sit Ups
Beginner Week 2 Day 2 Pull Ups
Beginner Week 2 Day 2 Bent Over Rows
Beginner Week 2 Day 2 Clean Pull
Beginner Week 2 Day 2 Plank + Sit Ups
Beginner Week 2 Day 3 Push Press
Beginner Week 2 Day 3 Lateral Raises
Beginner Week 2 Day 3 Barbell Curl
Beginner Week 2 Day 3 Sit Ups + Back Extensions
Beginner Week 2 Day 4 Bench Press
Beginner Week 2 Day 4 Close Grip Bench Press
Beginner Week 2 Day 4 Incline Bench Press
Beginner Week 2 Day 4 Dips
Beginner Week 2 Day 4 Push Ups
Beginner Week 2 Day 4 Plank + Sit Ups
Beginner Week 2 Day 5 Active Rest
Beginner Week 3 Day 1 Deadlift
Beginner Week 3 Day 1 Squat
Beginner Week 3 Day 1 Barbell Lunges
Beginner Week 3 Day 1 Sit Ups + Back Extensions
Beginner Week 3 Day 2 Pull Ups
Beginner Week 3 Day 2 Bent Over Rows
Beginner Week 3 Day 2 Clean Pull
Beginner Week 3 Day 2 Plank + Sit Ups
Beginner Week 3 Day 3 Push Press
Beginner Week 3 Day 3 Lateral Raises
Beginner Week 3 Day 3 Barbell Curl
Beginner Week 3 Day 3 Sit Ups + Back Extensions
Beginner Week 3 Day 4 Bench Press
Beginner Week 3 Day 4 Close Grip Bench Press
Beginner Week 3 Day 4 Incline Bench Press
Beginner Week 3 Day 4 Dips
Beginner Week 3 Day 4 Push Ups
Beginner Week 3 Day 4 Plank + Sit Ups
Beginner Week 3 Day 5 Active Rest
Beginner Week 4 Day 1 Squat
Beginner Week 4 Day 1 Deadlift
Beginner Week 4 Day 1 Barbell Lunges
Beginner Week 4 Day 1 Sit Ups
Beginner Week 4 Day 2 Pull Ups
Beginner Week 4 Day 2 Bent Over Rows
Beginner Week 4 Day 2 Clean Pull
Beginner Week 4 Day 2 Plank + Sit Ups
Beginner Week 4 Day 3 Push Press
Beginner Week 4 Day 3 Lateral Raises
Beginner Week 4 Day 3 Barbell Curl
Beginner Week 4 Day 3 Sit Ups + Back Extensions
Beginner Week 4 Day 4 Bench Press
Beginner Week 4 Day 4 Close Grip Bench Press
Beginner Week 4 Day 4 Incline Bench Press
Beginner Week 4 Day 4 Dips
Beginner Week 4 Day 4 Push Ups
Beginner Week 4 Day 4 Plank + Sit Ups
Beginner Week 4 Day 5 Active Rest
Beginner Week 5 Day 1 Deadlift
Beginner Week 5 Day 1 Squat
Beginner Week 5 Day 1 Barbell Lunges
Beginner Week 5 Day 1 Sit Ups + Back Extensions
Beginner Week 5 Day 2 Pull Ups
Beginner Week 5 Day 2 Bent Over Rows
Beginner Week 5 Day 2 Clean Pull
Beginner Week 5 Day 2 Plank + Sit Ups
Beginner Week 5 Day 3 Push Press
Beginner Week 5 Day 3 Lateral Raises
Beginner Week 5 Day 3 Barbell Curl
Beginner Week 5 Day 3 Sit Ups + Back Extensions
Beginner Week 5 Day 4 Bench Press
Beginner Week 5 Day 4 Close Grip Bench Press
Beginner Week 5 Day 4 Incline Bench Press
Beginner Week 5 Day 4 Dips
Beginner Week 5 Day 4 Push Ups
Beginner Week 5 Day 4 Plank + Sit Ups
Beginner Week 5 Day 5 Active Rest
Beginner Week 6 Day 1 Squat
Beginner Week 6 Day 1 Deadlift
Beginner Week 6 Day 1 Barbell Lunges
Beginner Week 6 Day 1 Sit Ups
Beginner Week 6 Day 2 Pull Ups
Beginner Week 6 Day 2 Bent Over Rows
Beginner Week 6 Day 2 Clean Pull
Beginner Week 6 Day 2 Plank + Sit Ups
Beginner Week 6 Day 3 Push Press
Beginner Week 6 Day 3 Lateral Raises
Beginner Week 6 Day 3 Barbell Curl
Beginner Week 6 Day 3 Sit Ups + Back Extensions
Beginner Week 6 Day 4 Bench Press
Beginner Week 6 Day 4 Close Grip Bench Press
Beginner Week 6 Day 4 Incline Bench Press
Beginner Week 6 Day 4 Dips
Beginner Week 6 Day 4 Push Ups
Beginner Week 6 Day 4 Plank + Sit Ups
Beginner Week 6 Day 5 Active Rest
Intermediate Week 1 Day 1 Squat
Intermediate Week 1 Day 1 Deadlift
Intermediate Week 1 Day 1 Box Jumps
Intermediate Week 1 Day 1 Plank + Sit Ups
Intermediate Week 1 Day 2 Push Press
Intermediate Week 1 Day 2 Barbell Curl
Intermediate Week 1 Day 2 Plank + Sit Ups
Intermediate Week 1 Day 3 Pull Ups
Intermediate Week 1 Day 3 Clean Pull
Intermediate Week 1 Day 3 Power Clean
Intermediate Week 1 Day 3 Plank + Sit Ups
Intermediate Week 1 Day 4 Bench Press
Intermediate Week 1 Day 4 Close Grip Bench Press
Intermediate Week 1 Day 4 Incline Bench Press
Intermediate Week 1 Day 4 Dips
Intermediate Week 1 Day 4 Plank + Sit Ups
Intermediate Week 1 Day 5 Active Rest
Intermediate Week 2 Day 1 Deadlift
Intermediate Week 2 Day 1 Squat
Intermediate Week 2 Day 1 Back Extension
Intermediate Week 2 Day 1 Plank + Sit Ups
Intermediate Week 2 Day 2 Push Press
Intermediate Week 2 Day 2 Barbell Curl
Intermediate Week 2 Day 2 Plank + Sit Ups
Intermediate Week 2 Day 3 Pull Ups
Intermediate Week 2 Day 3 Clean Pull
Intermediate Week 2 Day 3 Power Clean
Intermediate Week 2 Day 3 Plank + Sit Ups
Intermediate Week 2 Day 4 Bench Press
Intermediate Week 2 Day 4 Close Grip Bench Press
Intermediate Week 2 Day 4 Incline Bench Press
Intermediate Week 2 Day 4 Dips
Intermediate Week 2 Day 4 Plank + Sit Ups
Intermediate Week 2 Day 5 Active Rest
Intermediate Week 3 Day 1 Squat
Intermediate Week 3 Day 1 Deadlift
Intermediate Week 3 Day 1 Box Jumps
Intermediate Week 3 Day 1 Plank + Sit Ups
Intermediate Week 3 Day 2 Push Press
Intermediate Week 3 Day 2 Barbell Curl
Intermediate Week 3 Day 2 Plank + Sit Ups
Intermediate Week 3 Day 3 Clean Pull
Intermediate Week 3 Day 3 Power Clean
Intermediate Week 3 Day 3 Plank + Sit Ups
Intermediate Week 3 Day 4 Bench Press
Intermediate Week 3 Day 4 Close Grip Bench Press
Intermediate Week 3 Day 4 Incline Bench Press
Intermediate Week 3 Day 4 Dips
Intermediate Week 3 Day 4 Plank + Sit Ups
Intermediate Week 3 Day 5 Active Rest
Intermediate Week 4 Day 1 Deadlift
Intermediate Week 4 Day 1 Squat
Intermediate Week 4 Day 1 Back Extension
Intermediate Week 4 Day 1 Plank + Sit Ups
Intermediate Week 4 Day 2 Push Press
Intermediate Week 4 Day 2 Barbell Curl
Intermediate Week 4 Day 2 Plank + Sit Ups
Intermediate Week 4 Day 3 Pull Ups
Intermediate Week 4 Day 3 Clean Pull
Intermediate Week 4 Day 3 Power Clean
Intermediate Week 4 Day 3 Plank + Sit Ups
Intermediate Week 4 Day 4 Bench Press
Intermediate Week 4 Day 4 Close Grip Bench Press
Intermediate Week 4 Day 4 Incline Bench Press
Intermediate Week 4 Day 4 Dips
Intermediate Week 4 Day 4 Plank + Sit Ups
Intermediate Week 4 Day 5 Active Rest
Intermediate Week 5 Day 1 Squat
Intermediate Week 5 Day 1 Deadlift
Intermediate Week 5 Day 1 Box Jumps
Intermediate Week 5 Day 1 Plank + Sit Ups
Intermediate Week 5 Day 2 Push Press
Intermediate Week 5 Day 2 Barbell Curl
Intermediate Week 5 Day 2 Plank + Sit Ups
Intermediate Week 5 Day 3 Clean Pull
Intermediate Week 5 Day 3 Power Clean
Intermediate Week 5 Day 3 Plank + Sit Ups
Intermediate Week 5 Day 4 Bench Press
Intermediate Week 5 Day 4 Close Grip Bench Press
Intermediate Week 5 Day 4 Incline Bench Press
Intermediate Week 5 Day 4 Dips
Intermediate Week 5 Day 4 Plank + Sit Ups
Intermediate Week 5 Day 5 Active Rest
Intermediate Week 6 Day 1 Deadlift
Intermediate Week 6 Day 1 Squat
Intermediate Week 6 Day 1 Back Extension
Intermediate Week 6 Day 1 Plank + Sit Ups
Intermediate Week 6 Day 2 Push Press
Intermediate Week 6 Day 2 Barbell Curl
Intermediate Week 6 Day 2 Plank + Sit Ups
Intermediate Week 6 Day 3 Pull Ups
Intermediate Week 6 Day 3 Clean Pull
Intermediate Week 6 Day 3 Power Clean
Intermediate Week 6 Day 3 Plank + Sit Ups
Intermediate Week 6 Day 4 Bench Press
Intermediate Week 6 Day 4 Close Grip Bench Press
Intermediate Week 6 Day 4 Incline Bench Press
Intermediate Week 6 Day 4 Dips
Intermediate Week 6 Day 4 Plank + Sit Ups
Intermediate Week 6 Day 5 Active Rest
Advanced Week 1 Day 1 Squat
Advanced Week 1 Day 1 Deadlift
Advanced Week 1 Day 1 Plank + Sit Ups
Advanced Week 1 Day 2 Strict Press
Advanced Week 1 Day 2 Barbell Curl
Advanced Week 1 Day 2 Pull Ups
Advanced Week 1 Day 2 Plank + Sit Ups
Advanced Week 1 Day 3 Bench Press
Advanced Week 1 Day 3 Close Grip Bench Press
Advanced Week 1 Day 3 Incline Bench Press
Advanced Week 1 Day 3 Dips
Advanced Week 1 Day 3 Plank + Sit Ups
Advanced Week 1 Day 4 Clean Pull
Advanced Week 1 Day 4 Power Clean
Advanced Week 1 Day 4 Plank + Sit Ups
Advanced Week 1 Day 5 Active Rest
Advanced Week 2 Day 1 Deadlift
Advanced Week 2 Day 1 Squat
Advanced Week 2 Day 1 Plank + Sit Ups
Advanced Week 2 Day 2 Strict Press
Advanced Week 2 Day 2 Barbell Curl
Advanced Week 2 Day 2 Pull Ups
Advanced Week 2 Day 2 Plank + Sit Ups
Advanced Week 2 Day 3 Bench Press
Advanced Week 2 Day 3 Close Grip Bench Press
Advanced Week 2 Day 3 Dips
Advanced Week 2 Day 3 Plank + Sit Ups
Advanced Week 2 Day 4 Push Press
Advanced Week 2 Day 4 Plank + Sit Ups
Advanced Week 2 Day 5 Active Rest
Advanced Week 3 Day 1 Clean Pull
Advanced Week 3 Day 1 Power Clean
Advanced Week 3 Day 1 Active Rest
Advanced Week 3 Day 2 Pull Ups
Advanced Week 3 Day 2 Strict Press
Advanced Week 3 Day 2 Barbell Curl
Advanced Week 3 Day 2 Active Rest
Advanced Week 3 Day 3 Clean Pull
Advanced Week 3 Day 3 Power Clean
Advanced Week 3 Day 3 Box Jumps
Advanced Week 3 Day 3 Plank + Sit Ups
Advanced Week 3 Day 4 Bench Press
Advanced Week 3 Day 4 Close Grip Bench Press
Advanced Week 3 Day 4 Incline Bench Press
Advanced Week 3 Day 4 Push Ups
Advanced Week 3 Day 4 Plank + Sit Ups
Advanced Week 3 Day 5 Active Rest
Advanced Week 4 Day 1 Deadlift
Advanced Week 4 Day 1 Squat
Advanced Week 4 Day 1 Plank + Sit Ups
Advanced Week 4 Day 2 Pull Ups
Advanced Week 4 Day 2 Push Press
Advanced Week 4 Day 2 Barbell Curl
Advanced Week 4 Day 2 Plank + Sit Ups
Advanced Week 4 Day 3 Clean Pull
Advanced Week 4 Day 3 Power Clean
Advanced Week 4 Day 3 Plank + Sit Ups
Advanced Week 4 Day 4 Full or Squat Cleans
Advanced Week 4 Day 4 Plank + Sit Ups
Advanced Week 4 Day 5 Active Rest
Advanced Week 5 Day 1 Deadlift
Advanced Week 5 Day 1 Front Squat Press
Advanced Week 5 Day 1 Box Jumps
Advanced Week 5 Day 1 Plank + Sit Ups
Advanced Week 5 Day 2 Pull Ups
Advanced Week 5 Day 2 Strict Press
Advanced Week 5 Day 2 Barbell Curl
Advanced Week 5 Day 2 Plank + Sit Ups
Advanced Week 5 Day 3 Clean Pull
Advanced Week 5 Day 3 Power Clean
Advanced Week 5 Day 3 Plank + Sit Ups
Advanced Week 5 Day 4 Clean and Push Press
Advanced Week 5 Day 4 Plank + Sit Ups
Advanced Week 5 Day 5 Active Rest
Advanced Week 6 Day 1 Squat
Advanced Week 6 Day 1 Squat
Advanced Week 6 Day 1 Plank + Sit Ups
Advanced Week 6 Day 2 Pull Ups
Advanced Week 6 Day 2 Strict Press
Advanced Week 6 Day 2 Barbell Curl
Advanced Week 6 Day 3 Clean Pull
Advanced Week 6 Day 3 Power Clean
Advanced Week 6 Day 3 Box Jumps
Advanced Week 6 Day 3 Plank + Sit Ups
Advanced Week 6 Day 4 Bench Press
Advanced Week 6 Day 4 Close Grip Bench Press
Advanced Week 6 Day 4 Incline Bench Press
Advanced Week 6 Day 4 Push Ups
Advanced Week 6 Day 4 Plank + Sit Ups
Advanced Week 6 Day 5 Active Rest
3x10 Beginner
10x10 Beginner
3x10 Beginner
3x20 - No Rest Beginner
4xFailure Beginner
4x10 Beginner
3x10 Intermediate
3x60 Sec w/ 20 reps - No rest Intermediate
10x10 Intermediate
3x10 Intermediate
5x10 Intermediate
3x20 - No Rest Intermediate
3x10 Advanced
3x10 Advanced
3x10 Advanced
3xFailure Advanced
3xFailure Advanced
3x60 Sec w/ 20 reps - No rest Advanced
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
10x10
3x10
3x20
4xFailure Advanced
4x10 Advanced
3x10 Advanced
3x60 Sec w/ 20 reps - No rest Advanced
10x10
3x10
5x10
3x20 - No Rest
3x10
3x10
3x10
3xFailure
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
10x10
3x10
3x20 - No Rest
4xFailure
4x10
3x10
3x60 Sec w/ 20 reps - No rest
10x10
3x10
5x10
3x20 - No Rest
3x10
3x10
3x10
3xFailure
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
10x10
3x10
3x20
4xFailure
4x10
3x10
3x60 Sec w/ 20 reps - No rest
10x10
3x10
5x10
3x20 - No Rest
3x10
3x10
3x10
3xFailure
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
10x10
3x10
3x20 - No Rest
4xFailure
4x10
3x10
3x60 Sec w/ 20 reps - No rest
10x10
3x10
5x10
3x20 - No Rest
3x10
3x10
3x10
3xFailure
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
10x10
3x10
3x20
4xFailure
4x10
3x10
3x60 Sec w/ 20 reps - No rest
10x10
3x10
5x10
3x20 - No Rest
3x10
3x10
3x10
3xFailure
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
10x10
5x10
3x60 Sec w/ 20 reps - No rest
10x10
5x10
3x60 Sec w/ 20 reps - No rest
3xFailure
3x10
10x10
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3x10
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
10x10
5x10
3x60 Sec w/ 20 reps - No rest
10x10
5x10
3x60 Sec w/ 20 reps - No rest
3xFailure
3x10
10x10
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3x10
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
100 Reps in as few sets as possible, less than 9 being goal
5x10
3x60 Sec w/ 20 reps - No rest
100 Reps in as few sets as possible, less than 9 being goal
5x10
3x60 Sec w/ 20 reps - No rest
3x10
100 Reps in as few sets as possible, less than 9 being goal
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3x10
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
100 Reps in as few sets as possible, less than 9 being goal
5x10
3x60 Sec w/ 20 reps - No rest
100 Reps in as few sets as possible, less than 9 being goal
5x10
3x60 Sec w/ 20 reps - No rest
3xFailure
3x10
100 Reps in as few sets as possible, less than 9 being goal
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3x10
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
100 Reps in as few sets as possible, less than 8 being goal
5x10
3x60 Sec w/ 20 reps - No rest
100 Reps in as few sets as possible, less than 8 being goal
5x10
3x60 Sec w/ 20 reps - No rest
3x10
100 Reps in as few sets as possible, less than 8 being goal
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3x10
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
100 Reps in as few sets as possible, less than 8 being goal
5x10
3x60 Sec w/ 20 reps - No rest
100 Reps in as few sets as possible, less than 8 being goal
5x10
3x60 Sec w/ 20 reps - No rest
3xFailure
3x10
100 Reps in as few sets as possible, less than 8 being goal
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3x10
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
Deep Water - See Instructions Below
3x60 Sec w/ 20 reps - No rest
5x10
5x10
3xFailure
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3x10
3xFailure
3x60 Sec w/ 20 reps - No rest
3x10
Deep Water - See Instructions Below
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
Deep Water - See Instructions Below
3x60 Sec w/ 20 reps - No rest
5x10
5x10
3xFailure
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3xFailure
3x60 Sec w/ 20 reps - No rest
Deep Water - See Instructions Below
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
Deep Water - See Instructions Below
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3xFailure
5x10
5x10
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
5x10
3x20
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3x10
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
Deep Water - See Instructions Below
3x60 Sec w/ 20 reps - No rest
3xFailure
5x10
5x10
3x60 Sec w/ 20 reps - No rest
3x10
5x10
3x60 Sec w/ 20 reps - No rest
Deep Water - See Instructions Below
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
Deep Water - See Instructions Below
5x10
3x60 Sec w/ 20 reps - No rest
3xFailure
5x10
5x10
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3x60 Sec w/ 20 reps - No rest
Deep Water - See Instructions Below
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
3x10
Deep Water - See Instructions Below
3x60 Sec w/ 20 reps - No rest
3xFailure
5x10
5x10
3x10
5x10
3x20
3x60 Sec w/ 20 reps - No rest
3x10
3x10
3x10
3xFailure
3x60 Sec w/ 20 reps - No rest
Stairs/Hills/Swim - 20 minutes, Medium Intensity
Week 1 4 Minute Rest Intermediate 100 Rep Tracker Reps
Week 2 4 Minute Rest Intermediate Set 1 0
Week 3 3 Minute Rest Intermediate Set 2 0
Week 4 3 Minute Rest Intermediate Set 3 0
Week 5 2 Minute Rest Intermediate Set 4 0
Week 6 2 Minute Rest Intermediate Set 5 0
Week 1 4 Minute Rest Intermediate Set 6 0
Week 2 4 Minute Rest Intermediate Set 7 0
Week 3 3 Minute Rest Intermediate Set 8 0
Week 4 3 Minute Rest Intermediate Set 9 0
Week 5 3 Minute Rest Intermediate Set 10 0
Week 6 3 Minute Rest Intermediate Set 11 0
Week 1 Deep Water Intermediate Set 12 0
Week 2 Deep Water Intermediate Set 13 0
Week 3 Deep Water Intermediate Set 14 0
Week 4 Deep Water Intermediate Set 15 0
Week 5 Deep Water Intermediate Total=
Week 6 Deep Water Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Dive into your portal and go to failure. Rest 5-8 minutes.
Drop to 50% (multiply max set of 5 by .5) and go to Intermediate
failure again.
Intermediate
5 Rep Max 65% 50% Intermediate
0 0 0 Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
 Squat
Deadlift
Push Press
Strict Press
Power Clean
Bench Press
Incline Bench Press
Close Grip Bench Press

Week 5 Squat
Week 5 Deadlift
Week 5 Push Press
Week 5 Strict Press
Week 5 Power Clean
Week 5 Bench Press
Week 5 Incline Bench Press
Week 5 Close Grip Bench Press
Week 6 Squat
Week 6 Deadlift
Week 6 Push Press
Week 6 Strict Press
Week 6 Power Clean
Week 6 Bench Press
Week 6 Incline Bench Press
Week 6 Close Grip Bench Press

Equation for week 5/6 Intermediate TMs.

170
 70%
170
205
75
60
0
95
0
0

80%
195
235
85
70
0
110
0
0
195
235
85
70
0
110
0
0

ediate TMs.