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    Deep Water All-In-One

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    xvitehx
    This document contains a training program with exercises, sets, reps, and rest periods for beginner, intermediate, and advanced levels of the Deep Water training method over several weeks. Exercises include squats, deadlifts, presses, rows, and abs. Rest periods decrease and volume increases over time as the levels progress from beginner to intermediate to advanced. Metrics like training max weights are provided to adjust the workload appropriately.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Deep Water All-In-One

    Uploaded by

    xvitehx
    61 views8 pages
    This document contains a training program with exercises, sets, reps, and rest periods for beginner, intermediate, and advanced levels of the Deep Water training method over several weeks. Exercises include squats, deadlifts, presses, rows, and abs. Rest periods decrease and volume increases over time as the levels progress from beginner to intermediate to advanced. Metrics like training max weights are provided to adjust the workload appropriately.

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    Deep Water All-In-One LiftVault.com

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    This document contains a training program with exercises, sets, reps, and rest periods for beginner, intermediate, and advanced levels of the Deep Water training method over several weeks. Exercises include squats, deadlifts, presses, rows, and abs. Rest periods decrease and volume increases over time as the levels progress from beginner to intermediate to advanced. Metrics like training max weights are provided to adjust the workload appropriately.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    61 views8 pages

    Deep Water All-In-One

    Uploaded by

    xvitehx
    This document contains a training program with exercises, sets, reps, and rest periods for beginner, intermediate, and advanced levels of the Deep Water training method over several weeks. Exercises include squats, deadlifts, presses, rows, and abs. Rest periods decrease and volume increases over time as the levels progress from beginner to intermediate to advanced. Metrics like training max weights are provided to adjust the workload appropriately.

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    © All Rights Reserved
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    LBs One Rep Max Training Max Enter training maxes here.

    Enter training maxes here. These will adjust per the specifications in the book on the approrpiate weeks for the level you are running.
    The Dailiy and Weekly tabs will update to the day/week/program lev el you select.
    Squat 405 220
    Do not adjust anything on the Ranges tab unless you know what you are doing
    Deadlift 380 205
    Push Press 135 75 Any questions about the program, refer to the free Deep Water ebook on Jon Andersen's site: https://www.jon-andersen.com/free-deep-
    water-ebook/
    Strict Press 110 60
    Power Clean 0
    -/u/aborted_godling
    Bench Press 300 160
    Incline Bench Press 0
    Close Grip Bench Press 0
    0

    Deep Water
    Beginner
    Week 1 Day 1 4 Minute Rest
    Lifts Volume Weight
    Deadlift 3x10 205
    Squat 10x10 220
    Barbell Lunges 3x10
    Sit Ups + Back Extensions 3x20 - No Rest

    0
    Beginner
    Week 3

    Day 1 Day 2 Day 3


    Lifts Volume Weight Lifts Volume Weight Lifts Volume Weight
    Deadlift 3x10 205 Pull Ups 4xFailure Push Press 10x10 75
    Squat 10x10 220 Bent Over Rows 4x10 Lateral Raises 3x10
    Barbell
    3x10 Clean Pull 3x10 Barbell Curl 5x10
    Lunges
    Sit Ups + 3x60 Sec w/ 20
    Sit Ups +
    Back 3x20 - No Rest Plank + Sit Ups reps - No rest Back 3x20 - No Rest
    Extensions Extensions

    Day 4 Day 5
    Lifts Volume Weight Lifts Volume Weight
    Stairs/Hills/Sw
    im - 20
    Bench Press 3x10 Active Rest minutes,
    Medium
    160 Intensity
    Close Grip
    3x10
    Bench Press 0
    Incline Bench
    3x10
    Press 0
    Dips 3xFailure
    Push Ups 3xFailure
    3x60 Sec w/ 20
    Plank + Sit Ups
    reps - No rest
    Beginner Week 1 Day 1 Deadlift 3x10 Beginner Week 1 4 Minute Rest Intermediate 100 Rep Tracker Reps 70%
    Beginner Week 1 Day 1 Squat 10x10 Beginner Week 2 4 Minute Rest Intermediate Set 1 0 Squat 220
    Beginner Week 1 Day 1 Barbell Lunges 3x10 Beginner Week 3 3 Minute Rest Intermediate Set 2 0 Deadlift 205
    Beginner Week 1 Day 1 Sit Ups + Back Extensions 3x20 - No Rest Beginner Week 4 3 Minute Rest Intermediate Set 3 0 Push Press 75
    Beginner Week 1 Day 2 Pull Ups 4xFailure Beginner Week 5 2 Minute Rest Intermediate Set 4 0 Strict Press 60
    Beginner Week 1 Day 2 Bent Over Rows 4x10 Beginner Week 6 2 Minute Rest Intermediate Set 5 0 Power Clean 0
    Beginner Week 1 Day 2 Clean Pull 3x10 Intermediate Week 1 4 Minute Rest Intermediate Set 6 0 Bench Press 160
    Beginner Week 1 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest Intermediate Week 2 4 Minute Rest Intermediate Set 7 0 Incline Bench Press 0
    Beginner Week 1 Day 3 Push Press 10x10 Intermediate Week 3 3 Minute Rest Intermediate Set 8 0 Close Grip Bench Press 0
    Beginner Week 1 Day 3 Lateral Raises 3x10 Intermediate Week 4 3 Minute Rest Intermediate Set 9 0
    Beginner Week 1 Day 3 Barbell Curl 5x10 Intermediate Week 5 3 Minute Rest Intermediate Set 10 0 80%
    Beginner Week 1 Day 3 Sit Ups + Back Extensions 3x20 - No Rest Intermediate Week 6 3 Minute Rest Intermediate Set 11 0 Week 5 Squat 250
    Beginner Week 1 Day 4 Bench Press 3x10 Advanced Week 1 Deep Water Intermediate Set 12 0 Week 5 Deadlift 235
    Beginner Week 1 Day 4 Close Grip Bench Press 3x10 Advanced Week 2 Deep Water Intermediate Set 13 0 Week 5 Push Press 85
    Beginner Week 1 Day 4 Incline Bench Press 3x10 Advanced Week 3 Deep Water Intermediate Set 14 0 Week 5 Strict Press 70
    Beginner Week 1 Day 4 Dips 3xFailure Advanced Week 4 Deep Water Intermediate Set 15 0 Week 5 Power Clean 0
    Beginner Week 1 Day 4 Push Ups 3xFailure Advanced Week 5 Deep Water Intermediate Total= Week 5 Bench Press 185
    Beginner Week 1 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest Advanced Week 6 Deep Water Intermediate Week 5 Incline Bench Press 0
    Beginner Week 1 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity Intermediate Week 5 Close Grip Bench Press 0
    Beginner Week 2 Day 1 Squat 3x10 Intermediate Week 6 Squat 250
    Beginner Week 2 Day 1 Deadlift 10x10 Intermediate Week 6 Deadlift 235
    Beginner Week 2 Day 1 Barbell Lunges 3x10 Intermediate Week 6 Push Press 85
    Beginner Week 2 Day 1 Sit Ups 3x20 Intermediate Week 6 Strict Press 70
    Deep Water Set Inctructions:

    5x5, work up to a max set and then drop down to 65% (multiply max set of 5 by .65).
    Dive into your portal and go to failure. Rest 5-8 minutes.
    Beginner Week 2 Day 2 Pull Ups 4xFailure Advanced Drop to 50% (multiply max set of 5 by .5) and go to failure
    Intermediate
    again. Week 6 Power Clean 0
    Beginner Week 2 Day 2 Bent Over Rows 4x10 Advanced Intermediate Week 6 Bench Press 185
    Beginner Week 2 Day 2 Clean Pull 3x10 Advanced 5 Rep Max 65% 50% Intermediate Week 6 Incline Bench Press 0
    Beginner Week 2 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest Advanced 0 0 0 Intermediate Week 6 Close Grip Bench Press 0
    Beginner Week 2 Day 3 Push Press 10x10 Intermediate
    Beginner Week 2 Day 3 Lateral Raises 3x10 Intermediate Equation for week 5/6 Intermediate TMs.
    Beginner Week 2 Day 3 Barbell Curl 5x10 Intermediate 220
    Beginner Week 2 Day 3 Sit Ups + Back Extensions 3x20 - No Rest Intermediate
    Beginner Week 2 Day 4 Bench Press 3x10 Intermediate
    Beginner Week 2 Day 4 Close Grip Bench Press 3x10 Intermediate
    Beginner Week 2 Day 4 Incline Bench Press 3x10 Intermediate
    Beginner Week 2 Day 4 Dips 3xFailure
    Beginner Week 2 Day 4 Push Ups 3xFailure
    Beginner Week 2 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Beginner Week 2 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Beginner Week 3 Day 1 Deadlift 3x10
    Beginner Week 3 Day 1 Squat 10x10
    Beginner Week 3 Day 1 Barbell Lunges 3x10
    Beginner Week 3 Day 1 Sit Ups + Back Extensions 3x20 - No Rest
    Beginner Week 3 Day 2 Pull Ups 4xFailure
    Beginner Week 3 Day 2 Bent Over Rows 4x10
    Beginner Week 3 Day 2 Clean Pull 3x10
    Beginner Week 3 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Beginner Week 3 Day 3 Push Press 10x10
    Beginner Week 3 Day 3 Lateral Raises 3x10
    Beginner Week 3 Day 3 Barbell Curl 5x10
    Beginner Week 3 Day 3 Sit Ups + Back Extensions 3x20 - No Rest
    Beginner Week 3 Day 4 Bench Press 3x10
    Beginner Week 3 Day 4 Close Grip Bench Press 3x10
    Beginner Week 3 Day 4 Incline Bench Press 3x10
    Beginner Week 3 Day 4 Dips 3xFailure
    Beginner Week 3 Day 4 Push Ups 3xFailure
    Beginner Week 3 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Beginner Week 3 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Beginner Week 4 Day 1 Squat 3x10
    Beginner Week 4 Day 1 Deadlift 10x10
    Beginner Week 4 Day 1 Barbell Lunges 3x10
    Beginner Week 4 Day 1 Sit Ups 3x20
    Beginner Week 4 Day 2 Pull Ups 4xFailure
    Beginner Week 4 Day 2 Bent Over Rows 4x10
    Beginner Week 4 Day 2 Clean Pull 3x10
    Beginner Week 4 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Beginner Week 4 Day 3 Push Press 10x10
    Beginner Week 4 Day 3 Lateral Raises 3x10
    Beginner Week 4 Day 3 Barbell Curl 5x10
    Beginner Week 4 Day 3 Sit Ups + Back Extensions 3x20 - No Rest
    Beginner Week 4 Day 4 Bench Press 3x10
    Beginner Week 4 Day 4 Close Grip Bench Press 3x10
    Beginner Week 4 Day 4 Incline Bench Press 3x10
    Beginner Week 4 Day 4 Dips 3xFailure
    Beginner Week 4 Day 4 Push Ups 3xFailure
    Beginner Week 4 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Beginner Week 4 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Beginner Week 5 Day 1 Deadlift 3x10
    Beginner Week 5 Day 1 Squat 10x10
    Beginner Week 5 Day 1 Barbell Lunges 3x10
    Beginner Week 5 Day 1 Sit Ups + Back Extensions 3x20 - No Rest
    Beginner Week 5 Day 2 Pull Ups 4xFailure
    Beginner Week 5 Day 2 Bent Over Rows 4x10
    Beginner Week 5 Day 2 Clean Pull 3x10
    Beginner Week 5 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Beginner Week 5 Day 3 Push Press 10x10
    Beginner Week 5 Day 3 Lateral Raises 3x10
    Beginner Week 5 Day 3 Barbell Curl 5x10
    Beginner Week 5 Day 3 Sit Ups + Back Extensions 3x20 - No Rest
    Beginner Week 5 Day 4 Bench Press 3x10
    Beginner Week 5 Day 4 Close Grip Bench Press 3x10
    Beginner Week 5 Day 4 Incline Bench Press 3x10
    Beginner Week 5 Day 4 Dips 3xFailure
    Beginner Week 5 Day 4 Push Ups 3xFailure
    Beginner Week 5 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Beginner Week 5 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Beginner Week 6 Day 1 Squat 3x10
    Beginner Week 6 Day 1 Deadlift 10x10
    Beginner Week 6 Day 1 Barbell Lunges 3x10
    Beginner Week 6 Day 1 Sit Ups 3x20
    Beginner Week 6 Day 2 Pull Ups 4xFailure
    Beginner Week 6 Day 2 Bent Over Rows 4x10
    Beginner Week 6 Day 2 Clean Pull 3x10
    Beginner Week 6 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Beginner Week 6 Day 3 Push Press 10x10
    Beginner Week 6 Day 3 Lateral Raises 3x10
    Beginner Week 6 Day 3 Barbell Curl 5x10
    Beginner Week 6 Day 3 Sit Ups + Back Extensions 3x20 - No Rest
    Beginner Week 6 Day 4 Bench Press 3x10
    Beginner Week 6 Day 4 Close Grip Bench Press 3x10
    Beginner Week 6 Day 4 Incline Bench Press 3x10
    Beginner Week 6 Day 4 Dips 3xFailure
    Beginner Week 6 Day 4 Push Ups 3xFailure
    Beginner Week 6 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Beginner Week 6 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Intermediate Week 1 Day 1 Squat 3x10
    Intermediate Week 1 Day 1 Deadlift 10x10
    Intermediate Week 1 Day 1 Box Jumps 5x10
    Intermediate Week 1 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 1 Day 2 Push Press 10x10
    Intermediate Week 1 Day 2 Barbell Curl 5x10
    Intermediate Week 1 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 1 Day 3 Pull Ups 3xFailure
    Intermediate Week 1 Day 3 Clean Pull 3x10
    Intermediate Week 1 Day 3 Power Clean 10x10
    Intermediate Week 1 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 1 Day 4 Bench Press 3x10
    Intermediate Week 1 Day 4 Close Grip Bench Press 3x10
    Intermediate Week 1 Day 4 Incline Bench Press 3x10
    Intermediate Week 1 Day 4 Dips 3xFailure
    Intermediate Week 1 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 1 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Intermediate Week 2 Day 1 Deadlift 3x10
    Intermediate Week 2 Day 1 Squat 10x10
    Intermediate Week 2 Day 1 Back Extension 5x10
    Intermediate Week 2 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 2 Day 2 Push Press 10x10
    Intermediate Week 2 Day 2 Barbell Curl 5x10
    Intermediate Week 2 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 2 Day 3 Pull Ups 3xFailure
    Intermediate Week 2 Day 3 Clean Pull 3x10
    Intermediate Week 2 Day 3 Power Clean 10x10
    Intermediate Week 2 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 2 Day 4 Bench Press 3x10
    Intermediate Week 2 Day 4 Close Grip Bench Press 3x10
    Intermediate Week 2 Day 4 Incline Bench Press 3x10
    Intermediate Week 2 Day 4 Dips 3xFailure
    Intermediate Week 2 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 2 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Intermediate Week 3 Day 1 Squat 3x10
    Intermediate Week 3 Day 1 Deadlift 100 Reps in as few sets as possible, less than 9 being goal
    Intermediate Week 3 Day 1 Box Jumps 5x10
    Intermediate Week 3 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 3 Day 2 Push Press 100 Reps in as few sets as possible, less than 9 being goal
    Intermediate Week 3 Day 2 Barbell Curl 5x10
    Intermediate Week 3 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 3 Day 3 Clean Pull 3x10
    Intermediate Week 3 Day 3 Power Clean 100 Reps in as few sets as possible, less than 9 being goal
    Intermediate Week 3 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 3 Day 4 Bench Press 3x10
    Intermediate Week 3 Day 4 Close Grip Bench Press 3x10
    Intermediate Week 3 Day 4 Incline Bench Press 3x10
    Intermediate Week 3 Day 4 Dips 3xFailure
    Intermediate Week 3 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 3 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Intermediate Week 4 Day 1 Deadlift 3x10
    Intermediate Week 4 Day 1 Squat 100 Reps in as few sets as possible, less than 9 being goal
    Intermediate Week 4 Day 1 Back Extension 5x10
    Intermediate Week 4 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 4 Day 2 Push Press 100 Reps in as few sets as possible, less than 9 being goal
    Intermediate Week 4 Day 2 Barbell Curl 5x10
    Intermediate Week 4 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 4 Day 3 Pull Ups 3xFailure
    Intermediate Week 4 Day 3 Clean Pull 3x10
    Intermediate Week 4 Day 3 Power Clean 100 Reps in as few sets as possible, less than 9 being goal
    Intermediate Week 4 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 4 Day 4 Bench Press 3x10
    Intermediate Week 4 Day 4 Close Grip Bench Press 3x10
    Intermediate Week 4 Day 4 Incline Bench Press 3x10
    Intermediate Week 4 Day 4 Dips 3xFailure
    Intermediate Week 4 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 4 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Intermediate Week 5 Day 1 Squat 3x10
    Intermediate Week 5 Day 1 Deadlift 100 Reps in as few sets as possible, less than 8 being goal
    Intermediate Week 5 Day 1 Box Jumps 5x10
    Intermediate Week 5 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 5 Day 2 Push Press 100 Reps in as few sets as possible, less than 8 being goal
    Intermediate Week 5 Day 2 Barbell Curl 5x10
    Intermediate Week 5 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 5 Day 3 Clean Pull 3x10
    Intermediate Week 5 Day 3 Power Clean 100 Reps in as few sets as possible, less than 8 being goal
    Intermediate Week 5 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 5 Day 4 Bench Press 3x10
    Intermediate Week 5 Day 4 Close Grip Bench Press 3x10
    Intermediate Week 5 Day 4 Incline Bench Press 3x10
    Intermediate Week 5 Day 4 Dips 3xFailure
    Intermediate Week 5 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 5 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Intermediate Week 6 Day 1 Deadlift 3x10
    Intermediate Week 6 Day 1 Squat 100 Reps in as few sets as possible, less than 8 being goal
    Intermediate Week 6 Day 1 Back Extension 5x10
    Intermediate Week 6 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 6 Day 2 Push Press 100 Reps in as few sets as possible, less than 8 being goal
    Intermediate Week 6 Day 2 Barbell Curl 5x10
    Intermediate Week 6 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 6 Day 3 Pull Ups 3xFailure
    Intermediate Week 6 Day 3 Clean Pull 3x10
    Intermediate Week 6 Day 3 Power Clean 100 Reps in as few sets as possible, less than 8 being goal
    Intermediate Week 6 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 6 Day 4 Bench Press 3x10
    Intermediate Week 6 Day 4 Close Grip Bench Press 3x10
    Intermediate Week 6 Day 4 Incline Bench Press 3x10
    Intermediate Week 6 Day 4 Dips 3xFailure
    Intermediate Week 6 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Intermediate Week 6 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Advanced Week 1 Day 1 Squat 3x10
    Advanced Week 1 Day 1 Deadlift Deep Water - See Instructions Below
    Advanced Week 1 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 1 Day 2 Strict Press 5x10
    Advanced Week 1 Day 2 Barbell Curl 5x10
    Advanced Week 1 Day 2 Pull Ups 3xFailure
    Advanced Week 1 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 1 Day 3 Bench Press 3x10
    Advanced Week 1 Day 3 Close Grip Bench Press 3x10
    Advanced Week 1 Day 3 Incline Bench Press 3x10
    Advanced Week 1 Day 3 Dips 3xFailure
    Advanced Week 1 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 1 Day 4 Clean Pull 3x10
    Advanced Week 1 Day 4 Power Clean Deep Water - See Instructions Below
    Advanced Week 1 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 1 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Advanced Week 2 Day 1 Deadlift 3x10
    Advanced Week 2 Day 1 Squat Deep Water - See Instructions Below
    Advanced Week 2 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 2 Day 2 Strict Press 5x10
    Advanced Week 2 Day 2 Barbell Curl 5x10
    Advanced Week 2 Day 2 Pull Ups 3xFailure
    Advanced Week 2 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 2 Day 3 Bench Press 3x10
    Advanced Week 2 Day 3 Close Grip Bench Press 3x10
    Advanced Week 2 Day 3 Dips 3xFailure
    Advanced Week 2 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 2 Day 4 Push Press Deep Water - See Instructions Below
    Advanced Week 2 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 2 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Advanced Week 3 Day 1 Clean Pull 3x10
    Advanced Week 3 Day 1 Power Clean Deep Water - See Instructions Below
    Advanced Week 3 Day 1 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Advanced Week 3 Day 2 Pull Ups 3xFailure
    Advanced Week 3 Day 2 Strict Press 5x10
    Advanced Week 3 Day 2 Barbell Curl 5x10
    Advanced Week 3 Day 2 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Advanced Week 3 Day 3 Clean Pull 3x10
    Advanced Week 3 Day 3 Power Clean 5x10
    Advanced Week 3 Day 3 Box Jumps 3x20
    Advanced Week 3 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 3 Day 4 Bench Press 3x10
    Advanced Week 3 Day 4 Close Grip Bench Press 3x10
    Advanced Week 3 Day 4 Incline Bench Press 3x10
    Advanced Week 3 Day 4 Push Ups 3xFailure
    Advanced Week 3 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 3 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Advanced Week 4 Day 1 Deadlift 3x10
    Advanced Week 4 Day 1 Squat Deep Water - See Instructions Below
    Advanced Week 4 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 4 Day 2 Pull Ups 3xFailure
    Advanced Week 4 Day 2 Push Press 5x10
    Advanced Week 4 Day 2 Barbell Curl 5x10
    Advanced Week 4 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 4 Day 3 Clean Pull 3x10
    Advanced Week 4 Day 3 Power Clean 5x10
    Advanced Week 4 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 4 Day 4 Full or Squat Cleans Deep Water - See Instructions Below
    Advanced Week 4 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 4 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Advanced Week 5 Day 1 Deadlift 3x10
    Advanced Week 5 Day 1 Front Squat Press Deep Water - See Instructions Below
    Advanced Week 5 Day 1 Box Jumps 5x10
    Advanced Week 5 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 5 Day 2 Pull Ups 3xFailure
    Advanced Week 5 Day 2 Strict Press 5x10
    Advanced Week 5 Day 2 Barbell Curl 5x10
    Advanced Week 5 Day 2 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 5 Day 3 Clean Pull 3x10
    Advanced Week 5 Day 3 Power Clean 3x10
    Advanced Week 5 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 5 Day 4 Clean and Push Press Deep Water - See Instructions Below
    Advanced Week 5 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 5 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity
    Advanced Week 6 Day 1 Squat 3x10
    Advanced Week 6 Day 1 Squat Deep Water - See Instructions Below
    Advanced Week 6 Day 1 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 6 Day 2 Pull Ups 3xFailure
    Advanced Week 6 Day 2 Strict Press 5x10
    Advanced Week 6 Day 2 Barbell Curl 5x10
    Advanced Week 6 Day 3 Clean Pull 3x10
    Advanced Week 6 Day 3 Power Clean 5x10
    Advanced Week 6 Day 3 Box Jumps 3x20
    Advanced Week 6 Day 3 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 6 Day 4 Bench Press 3x10
    Advanced Week 6 Day 4 Close Grip Bench Press 3x10
    Advanced Week 6 Day 4 Incline Bench Press 3x10
    Advanced Week 6 Day 4 Push Ups 3xFailure
    Advanced Week 6 Day 4 Plank + Sit Ups 3x60 Sec w/ 20 reps - No rest
    Advanced Week 6 Day 5 Active Rest Stairs/Hills/Swim - 20 minutes, Medium Intensity

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