Download - 3 Day Brick Template
-
% REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT % REP WT
70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4
70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4
70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4
70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4 70% x5 75% x4 80% x3 72% x4
70% x5 75% x4 80% x3 70% x5 75% x4 80% x3 70% x5 75% x4 80% x3
75% x4 80% x3 75% x4 80% x3 75% x4 80% x3
BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea
BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea
BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea
BW x4 BW x4 BW x4 BW x3 10lb x5 10lb x5 10lb x5 10lb x3 BW x3ea BW x3ea BW x3ea BW x3ea
BW x4 BW x4 BW x4 10lb x5 10lb x5 10lb x5 BW x3ea BW x3ea BW x3ea
BW 10
BW
BW+ x4 BW+ x4 BW+ x4 BW+ x3 BW x4 BW x4 BW x4 BW x3 60% x8 65% x8 70% x8 62% x8
BW+ x4 BW+ x4 BW+ x4 BW+ x3 BW x4 BW x4 BW x4 BW x3 60% x8 65% x8 70% x8 62% x8
BW+ x4 BW+ x4 BW+ x4 BW+ x3 BW x4 BW x4 BW x4 BW x3 60% x8 65% x8 70% x8 62% x8
10
0
BW+ x4 BW+ x4 BW+ x4
10
0
BW x4 BW x4 BW x4
30
0
60% x8 65% x8 70% x8
BW x4ea BW x5ea BW x6ea BW x5ea BW+ x3ea BW+ x4ea BW+ x5ea BW+ x4ea 60% x5ea 65% x5ea 70% x5ea 62% x4ea
BW x4ea BW x5ea BW x6ea BW x5ea BW+ x3ea BW+ x4ea BW+ x5ea BW+ x4ea 60% x5ea 65% x5ea 70% x5ea 62% x4ea
BW BW x4ea BW x5ea BW x6ea
BW BW+ x3ea BW+ x4ea BW+ x5ea 95 60% x5ea 65% x5ea 70% x5ea
BW x6-8 BW x6-8 BW x6-8 BW x6-8 BW x8 BW x10 BW x12 BW x10 70% x6ea 75% x6ea 80% x6ea 72% x6ea
BW x6-8 BW x6-8 BW x6-8 BW x6-8 BW x8 BW x10 BW x12 BW x10 70% x6ea 75% x6ea 80% x6ea 72% x6ea
BW BW x6-8 BW x6-8 BW x6-8
BW BW x8 BW x10 BW x12
11
0
70% x6ea 75% x6ea 80% x6ea
65% x8 65% x10 65% x12 65% x10 BW x10 BW x12 BW x15 BW x12 55% x8 55% x10 55% x12 55% x10
65% x8 65% x10 65% x12 65% x10 BW x10 BW x12 BW x15 BW x12 55% x8 55% x10 55% x12 55% x10
21
0
65% x8 65% x10 65% x12
BW BW x10 BW x12 BW x15
20
0
55% x8 55% x10 55% x12
EMPHASIS: TOTAL EMPHASIS: LOWER EMPHASIS: UPPER
WEEK 4
BR
ICK
1:
TB
HANG CLEAN
BR
ICK
1:
LB
BACK SQUAT
BR
ICK
1:
UB
WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1
27
5
41
5
31
5
WEEK 3
WTD PUSHUPS
BR
ICK
3:
TB
BR
ICK
3:
LB FRONT SQUAT
BR
ICK
2:
LB
TUCK JUMPS
BR
ICK
2:
UB
BR
ICK
2:
TB
LUNGE POS.
BR
ICK
3:
UB
BR
ICK
4 SINGLE LEG
BR
ICK
4 CROSS-OVER
BR
ICK
4 DUMBBELL
BR
ICK
5 PULL UPS
BR
ICK
5 INVERTED ROW
BR
ICK
5
BR
ICK
6 BARBELL RDL
BR
ICK
6 REVERSE HYPERB
RIC
K 6
OHIO STRENGTH AND CONDITIONING NAME:
CHEST PASS
LUNGE
DAY 1 DAY 3DAY 2
SQUAT TO BOX
MED BALL
JUMPS
BOX STEP UPS
DB ROWS
GOOD MORNING
PLATE SWING
BARBELL
SINGLE ARM
BENCH PRESS
"Hard Work beats talent when talent doesn't work hard" "The only place success comes before work is in the dictionary" "To give anything less than your best is to sacrifice the gift"