This is a linear progression cycle that will be 8 weeks long finishing around mid-December before going for any maxes in the three lifts. A linear progression means only adding 5lbs to your WORK SETS (the listed 5 x 5 or any other rep variation) per session. If you cannot add weight, reduce the weight by 10% and start again on the LP.
1.squat 5 x 5 (start @ 80% 1RM or challenging 5 reps)
2.bench 5 x 5 (start @ 80% 1RM or challenging 5 reps) )
3.deadlift 5 x 5 (start @ 80% 1RM or challenging 5 reps)
4a.lunge 50ft x 3 (rest 60 sec.)
4b.back extension 10 x 3 (rest 60 sec.)
WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise
1.power snatch 3 x 3 (by feel) in 12 min.
2.power clean 3 x 3 (by feel) in 15 min.
3.push press 5-5-5-5-5 (these are ascending in weight sets)
4.50 cal. on Assault Bike
1.squat 5 x 5 (add 5lbs from last session)
2.bench 5 x 5 (add 5lbs from last session)
3.dumbbell step up 10 x 3 (pick your own weight)
4.incline bench 10 x 3 (pick your own weight)
1.power clean 3-3-3-3-3 (work to a heavy 3)
2.deadlift 5 x 5 (add 5lbs from last session)
3a.strict pullups max x 5
3b.kettlebell swings (pick your own weight) x 5
4.strict press 10-10-10-10-10 work to a heavy 10
1.bench 20-18-16-14-12-10 (start really, really light)
2.strict dips max x 5
3.close grip bench 10-10-10-10-10