KeyLifts

Garage Brutality

Conditioning

4 weeks / 3 days per week

Power, strength, conditioning in as simple a manner as possible.

Reviews

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Week 1

Day 1

Squat

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Romanian Deadlift

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Swing

Assistance
4 x 10 reps

Clean

Assistance
4 x 10 reps

Overhead Press

Assistance
4 x 10 reps

Day 2

Bench Press

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Meadows Row

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Snatch

Assistance
4 x 10 reps

Jerk

Assistance
4 x 10 reps

Pirate Ships

Assistance
4 x 10 reps

Day 3

Deadlift

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Landmine Press

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Swing

Assistance
4 x 10 reps

Clean

Assistance
4 x 10 reps

Overhead Press

Assistance
4 x 10 reps

Week 2

Day 1

Squat

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Romanian Deadlift

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Swing

Assistance
4 x 10 reps

Clean

Assistance
4 x 10 reps

Overhead Press

Assistance
4 x 10 reps

Day 2

Bench Press

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Meadows Row

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Snatch

Assistance
4 x 10 reps

Jerk

Assistance
4 x 10 reps

Pirate Ships

Assistance
4 x 10 reps

Day 3

Deadlift

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Landmine Press

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Swing

Assistance
4 x 10 reps

Clean

Assistance
4 x 10 reps

Overhead Press

Assistance
4 x 10 reps

Week 3

Day 1

Squat

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Romanian Deadlift

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Swing

Assistance
4 x 10 reps

Clean

Assistance
4 x 10 reps

Overhead Press

Assistance
4 x 10 reps

Day 2

Bench Press

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Meadows Row

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Snatch

Assistance
4 x 10 reps

Jerk

Assistance
4 x 10 reps

Pirate Ships

Assistance
4 x 10 reps

Day 3

Deadlift

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Landmine Press

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Swing

Assistance
4 x 10 reps

Clean

Assistance
4 x 10 reps

Overhead Press

Assistance
4 x 10 reps

Week 4

Day 1

Squat

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Romanian Deadlift

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Swing

Assistance
4 x 10 reps

Clean

Assistance
4 x 10 reps

Overhead Press

Assistance
4 x 10 reps

Day 2

Bench Press

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Meadows Row

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Snatch

Assistance
4 x 10 reps

Jerk

Assistance
4 x 10 reps

Pirate Ships

Assistance
4 x 10 reps

Day 3

Deadlift

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Landmine Press

Main

3 x 85%

1 x 90%

1 x 90%

1 x 90%

5 x 80%

Swing

Assistance
4 x 10 reps

Clean

Assistance
4 x 10 reps

Overhead Press

Assistance
4 x 10 reps

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