Nov 5: Baseline day (for time)
Gsqt: 1X5, 32kg
TGU: 5x1/side, 36,32,32,32,32 OTM (under 10 minutes)
1HS: 5x10/side, 36,32,32,32,32 every 30 sec (under 5 min)
Week 1:
Nov 6: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,32,32,32 easy pace
1HS: 5x10/side, 36,36,32,32,32 easy pace
Nov 7: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,32,32,32 easy pace
1HS: 5x10/side, 36,36,32,32,32 easy pace
Nov 8: Deload day (for time)
Gsqt: 3X5, 32kg
TGU: 5x1/side, 28,28,28,28,28 OTM (under 10 minutes)
1HS: 5x10/side, 28,28,28,28,28 every 30 sec (under 5 min)
Nov 9: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,32,32,32 easy pace
1HS: 5x10/side, 36,36,32,32,32 easy pace
Nov 10: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,32,32,32 easy pace
1HS: 5x10/side, 36,36,32,32,32 easy pace
Nov 11: rest day
Nov 12: Test day (For time)
Gsqt: 1X5, 36kg
TGU: 5x1/side, 36,36,32,32,32 OTM (under 10 minutes)
1HS: 5x10/side, 36,36,32,32,32 every 30 sec (under 5 min)
Week 1 volume:
TGU: 1960kg
1HS: 19600kg
Week 2:
Nov 13: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,32,32 easy pace
1HS: 5x10/side, 36,36,36,32,32 easy pace
Nov 14: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,32,32 easy pace
1HS: 5x10/side, 36,36,36,32,32 easy pace
Nov 15: Deload day (for time)
Gsqt: 3X5, 32kg
TGU: 5x1/side, 28,28,28,28,28 OTM (under 10 minutes)
1HS: 5x10/side, 28,28,28,28,28 every 30 sec (under 5 min)
Nov 16: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,32,32 easy pace
1HS: 5x10/side, 36,36,36,32,32 easy pace
Nov 17: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,32,32 easy pace
1HS: 5x10/side, 36,36,36,32,32 easy pace
Nov 18: rest day
Nov 19: Test day (For time)
Gsqt: 1X5, 36kg
TGU: 5x1/side, 36,36,36,32,32 OTM (under 10 minutes)
1HS: 5x10/side, 36,36,36,32,32 every 30 sec (under 5 min)
Week 2 volume:
TGU: 2000kg
1HS: 20000kg
Week 3:
Nov 20: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,36,32 easy pace
1HS: 5x10/side, 36,36,36,36,32 easy pace
Nov 21: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,36,32 easy pace
1HS: 5x10/side, 36,36,36,36,32 easy pace
Nov 22: Deload day (for time)
Gsqt: 3X5, 32kg
TGU: 5x1/side, 28,28,28,28,28 OTM (under 10 minutes)
1HS: 5x10/side, 28,28,28,28,28 every 30 sec (under 5 min)
Nov 23: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,36,32 easy pace
1HS: 5x10/side, 36,36,36,36,32 easy pace
Nov 24: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,36,32 easy pace
1HS: 5x10/side, 36,36,36,36,32 easy pace
Nov 25: rest day
Nov 26: Test day (For time)
Gsqt: 1X5, 36kg
TGU: 5x1/side, 36,36,36,36,32 OTM (under 10 minutes)
1HS: 5x10/side, 36,36,36,36,32 every 30 sec (under 5 min)
Week 3 volume:
TGU: 2040kg
1HS: 20400kg
Week 4:
Nov 27: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,36,36 easy pace
1HS: 5x10/side, 36,36,36,36,36 easy pace
Nov 28: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,36,36 easy pace
1HS: 5x10/side, 36,36,36,36,36 easy pace
Nov 29: Deload day (for time)
Gsqt: 3X5, 32kg
TGU: 5x1/side, 28,28,28,28,28 OTM (under 10 minutes)
1HS: 5x10/side, 28,28,28,28,28 every 30 sec (under 5 min)
Nov 30: punch the clock day
Gsqt: 3X5, 36kg
TGU: 5x1/side, 36,36,36,36,36 easy pace
1HS: 5x10/side, 36,36,36,36,36 easy pace