Week #1 & #2                                             Week #3 & #4

Monday 

Bench Press 3X10 65%                                Bulldog 3x10 3-5 plates

Bear Squat 3x10 3-4 plates                           Rack Cleans 3x5 70%

Pull Downs 3x10                                          Weapon 3x12 1 plate 1 25lb

Tricept Extension 3x10                                 Jump Squat 3x12 2-3 plates

Barbell Curls 3x10                                        Leg ext. 3x10 4-5 plates

Weapon 3x10 1 plate 35lbs                           Calf ext. 3x25

Dot Drill for time                                           6 x 40yd dashes

Bulldog 3x10 3-4 plates                                 Bench Press 3x10 65%

Rach Cleans 3x5 65%  (hang cleans)              Bear Squat 3x10 3-4 plates

Weapon 3x12 1 plate 25lb                              Pull Down 3x10

Jump Squats 3x12 2 plates                            Tri. Ext 3x10

Leg ext 3x10 4-5 plates                                 Barbell Curls 3x10

Calf ext. 3x25 (on bear)                                  Forward ext 3x20

600m stride for time                                       Forearm curls 3xburnout

Dot Drill for time

Incline Press 3x10 65%                                 

Bear Squat 3x10 4 plates                               Bulldog 3x10 3-5 plates

Pull Down 3x10                                             Rack Cleans 3x5 70% max

Tri. Ext 3x10                                                 Weapon 3x12 1 plate 25lb

Barbell Curls 3x10                                         Jump Sq. 3x12 2-3 plates

Weapon 3x10 1 plate 35lb                              Leg Curls 3x10 65% max

Leg Curls 3x10                                              Calf Ext. 3x25 (bear)

Dot Drill for time                                             600m stride for time

Click here for week 5-8     [Workout #2]