Dublin special 

Gain strength in: big 3, power clean, 60 yd 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Split Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Hip Thrust (Barbell)

Lower-squat focus

Bench Press (Paused)

Skull Crusher (Barbell)

High Pull

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Upper-bench focus

REST

Deadlift (Barbell)

Jump Squat

Leg Extension

Copenhagen Plank

Good Morning

Lower-deadlift focus

Seated Shoulder Press (Dumbbell)

Push Jerk

Rear Delt Fly (Dumbbell)

Pull-Up (Weighted)

Bench Press (Dumbbell)

Upper-shoulder focus

Front Squat (Barbell)

Stiff Leg Deadlift

Kettlebell Swing

Pullover (EZ Bar)

Shrug (Barbell)

Power Clean

Goblet Squat

Arnold Press

Dumbbell Row

Chin-Up (Weighted)

B-Stance Romanian Deadlift (Dumbbell)

Pistol Squat

Bench Press (Close Grip)

Upright Row (Barbell)

Farmer's Walk (Weighted)

Hang Clean

Lateral Lunge (Weighted)

Standing Behind Neck Shoulder Press (Barbell)

Lateral Raise (Dumbbell)

Wide Grip Rear Pull-Up

Wide Grip Pull-Up

Single Arm Floor Press

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