Architectural Preparation

Day 1

Warm Up 

2×5 Wall Squat 
2×10 Squat 
2×5 Goblet Squat 
2x20m Walking Lunge 
2x20m OH Walking Lunge @ 10-15# DB
2×10 Shoulder Dislocate 
Then:
2x (30sec Work/30sec “Rest”) Push Press @ 2 x 10# DB. “Rest” is in strict OH Hold

Two Sets, Rest 2 minutes between sets
Then:
10x OHS @ 30% 1RM +
60sec FLRI +
60sec Rest
Five Rounds
Then:
Cool Down


Day 2 

Rest or 60 minute cardiovascular activity (i.e. swim, run, bike, etc)


Day 3

Standard Warm Up: 

2×5 Wall Squat 
2×10 Squat 
2×5 Goblet Squat 
2x20m Lunge 
3×10 OHS @ 30% 1RM
Then:
2x (30sec Work/30sec “Rest”) Squat. “Rest” is in parallel position.
Two Sets, Rest 2min between each
Then:
5×5 SL Squat @ 20” Box 
Then:
3×10 Straight Leg DL @ 65-95#
Then:
2×20 DL @ 30% 1RM 
2×20 DL @ 30% 1RM off of 4” Box


Day 4

Rest or 60 minute cardiovascular activity (i.e. swim, run, bike, etc)


Day 5

100x TGU @ 15-25# DB (50 on each arm) Work on form, mobility and technique


Day 6

Rest or 60 minute cardiovascular activity (i.e. swim, run, bike, etc)


Day 7 

2×5 Wall Squat 
2×10 Squat 
2×5 Goblet Squat 
2x20m Walking Lunge
2x20m OH Walking Lunge @ 10-15# DB 
2×10 Shoulder Dislocate 
Then:
2x (30sec Work/30sec “Rest”) Push Press @ 2 x 10# DB. “Rest” is in strict OH Hold
Icon play
Two Sets, Rest 2 minutes between sets
Then:
1x TGUIcon play (Right) +
1x Windmill (Right) +
1x TGU (Left) +
1x WindMill (Left)
25 Rounds (i.e. 50 total reps of each) (Slow and controlled)
Then:
Cool Down


Day 8 

40 minutes of total body mobility


Day 9

2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat 
2x20m Lunge 
3×10 OHS @ 30% 1RM
Then:
2x (30sec Work/30sec “Rest”) Squat. “Rest” is in parallel position.
Two Sets, Rest 2min between each
Then:
5×5 SL Squat @ 20” Box 
Then:
KTEIcon play + Weighted KB Step-up @ 2 x 18-24# KB
30-20-10 reps of each
Then:
3×10 RDL @ 45-95#
Cool Down


Day 10 

100x TGU @ 15-25# DB (50 on each arm)


Day 11

Rest or 60 minute cardiovascular activity (i.e. swim, run, bike, etc)


Day 12 

2×5 Wall Squat 
2×10 Squat 
2×5 Goblet Squat 
2x20m Walking Lunge
2x20m OH Walking Lunge @ 10-15# DB 
2×10 Shoulder Dislocate
Then:
2x (30sec Work/30sec “Rest”) Push Press @ 2 x 10# DB. “Rest” is in strict OH Hold
Icon play
Two Sets, Rest 2 minutes between sets
Then:
OHS Strength Ladder:
10 reps @ 30% 1RM
9 reps @ 35% 1RM
8 reps @ 40% 1RM
7 reps @ 45% 1RM
6 reps @ 50% 1RM
5 reps @ 55% 1RM
4 reps @ 60% 1RM
3 reps @ 65% 1RM
2 reps @ 70% 1RM
1 rep @ 75% 1RM
Then:
300sec FLR


Day 13

30 minutes of total body mobility


Day 14

2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat 
5×5 SL Squat 
Then:
5×4 SLDL @ 65-95#
Then:
100x DL @ 40-50% 1RM Icon play
Treat each rep as a single
Then:
300sec FLR


Day 15

2×5 Wall Squat 
2×10 Squat 
2×5 Goblet Squat 
2x20m Walking Lunge
2x20m OH Walking Lunge @ 10-15# DB 
2×10 Shoulder Dislocate 
Then:
2x (30sec Work/30sec “Rest”) Push Press @ 2 x 10# DB. “Rest” is in strict OH Hold

Two Sets, Rest 2 minutes between sets
Then:
5×10 OHS @ 30% 1RM
Then:
300sec FLR


Day 16

Rest or 60 minute cardiovascular activity (i.e. swim, run, bike, etc)


Day 17

2×5 Wall Squat 
2×10 Squat 
2×5 Goblet Squat 
2x20m Lunge
3×10 OHS @ 30% 1RM
Then:
5×5 SL Squat @ 20” Box 
Then:
3×10 Straight Leg DL @ 65-95#
5×4 SLDL @ 65-95#
Then:
6x TGU @ 10-20# DB
60sec FLRI
Five Rounds


Day 18 

Rest or 60 minute cardiovascular activity (i.e. swim, run, bike, etc)


Day 19 

100x TGU @ 15-25# DB (50 on each arm)


Day 20 

2×5 Wall Squat 
2×10 Squat 
2×5 Goblet Squat 
2x20m Walking Lunge
2x20m OH Walking Lunge @ 10-15# DB 
2×10 Shoulder Dislocate 
Then:
2x (30sec Work/30sec “Rest”) Push Press @ 2 x 10# DB. “Rest” is in strict OH Hold

Two Sets, Rest 2 minutes between sets
Then:
OHS Strength Ladder:
10 reps @ 30% 1RM
9 reps @ 35% 1RM
8 reps @ 40% 1RM
7 reps @ 45% 1RM
6 reps @ 50% 1RM
5 reps @ 55% 1RM
4 reps @ 60% 1RM
3 reps @ 65% 1RM
2 reps @ 70% 1RM
1 rep @ 75% 1RM
Then:
300sec FLR