Maximal strength

Exercise Sets/reps.
Week 1

W. 2 & 4

W. 3 & 5

Week 6
RI Tempo
Back squat/ Front squat/ Split squat 8 - 6 - 5 3 x 6 3 x 5 3 x 4 3'-4' 2-0-E
Bench press (barbell) 3 x 5 3 x 4 3 x 3 3 x 2 3'-4' 2-0-E
One-arm incline dumbbell bench press 2 x 8 2 x 6 2 x 5 2 x 4 2'-3' 2-0-E
Jerk 8 - 6 - 5 3 x 6 3 x 5 3 x 4 3'-4' Explosive
Standing one-arm dumbbell press 2 x 8 2 x 6 2 x 5 2 x 4 2'-3' 2-0-E
Pull-up progression 3 x 8 3 x 6 3 x 6 3 x 5 3' 2-0-E
Romanian deadlift & row 8 - 6 - 5 3 x 6 3 x 5 3 x 4 3' -
Side lying external shoulder rotation 3 x 12 - 15 3 x 12 - 15 3 x 12 - 15 3 x 12 - 15 1' 2-0-2