Russian kiler

Monday
Wed.
Friday

Bench 70% 3x8
Bench 75% 3x8
Bench 80% 3x8

Incline 70% 3x8
Incline 75% 3x8
Incline 80% 3x8

Powerclean 70% 3x5
Bench and Incline 4x12 (50%)
Powerclean 75% 3x5



**All days Squat x5-4-3

Monday
Wed
Friday

Bench 75% 4x6
Bench 80% 4x6
Bench 85% 4x6

Incline 75% 4x6
Incline 80% 4x6
Incline 85% 4x6

Powerclean 75% 3x5
Powerclean 80% 3x5
Powerlcean 80% 3x5


**All days Squat x5-4-3

Monday
Wed.
Friday

Bench 5(70%)4(75%)3(80%)2(85%)1(90%)
Bench

5(75%)4(80%)3(85%)2(90%)1(95%)
Bench

5(80%)4(85%)3(90%)2(95%)1(100%)

Incline (same as bench)
Incline (same as bench)
Incline (same as bench)

Powerclean 5-4-3-2
Bench and Incline 4x6 (50%)
Powerclean 5-4-3-2


**Monday/Friday Squat x5-4-3

Monday
Wed.
Friday

Bench

5(75%)4(80%)3(85%)2(90%)1(95%)
Bench

5(80%)4(85%)3(90%)2(95%)1(100%)
Bench

5(85%)4(90%)3(95%)2(100%)1-Max

Incline (Same ad Bench)
Incline (Same as Bench)
Incline (Same as Bench)

PowerClean 5-4-3-2-1
Powerclean 5-4-3-2-1
Powerclean 5-4-3-2-1


**Monday/Friday Squat x5-4-3