This Novice linear progression will be 8 weeks long designed to peak for the earlier than normal USAPL MD State Championships. You will need to know how to do math. You will need to have a legit max for squat, bench, and deadlift. For all the major lifts we will be using work sets. If you see 5 x 5 (which you will), do not count any warm ups as part of your work sets.
For example, today you will be starting with 80% of your max for all 3 lifts. If your max is 315lbs, then 80% of that is 255lbs (always round up, you are TRYING to get strong right?). So your warm up sets would be the bar, 135, 185, 225, & 240 (assume one warmup set per 50lbs as a novice male). Then you will start with 255lbs for 5 reps for 5 sets. Got it? Good. Go forth and get strong. We will ALWAYS write our reps first, then our sets btw.
1.squat 5 x 5 (start @ 80% 1RM)
2.bench 5 x 5 (start @ 80% 1RM)
3.deadlift 5 x 5 (start @ 80% 1RM)
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