| Monday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| deadlift | 425 | 3 | 3 | ||||
| deadlift | 315 | 10 | 10 | 10 | 10 | 10 | |
| Tuesday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| sprints | |||||||
| Wednesday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| bench | 135 | 8 | 8 | 8 | 8 | ||
| dips | bwt+50 | 6 | 5 | 5 | 4 | 4 | |
| bench | 185 | 3 | 4 | 225×1 | 245×1 | 245×1 | |
| Thursday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| run 5k | |||||||
| Friday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| squat | 365 | 3 | 3 | 3 | 2 | ||
| walkouts | 495 | 1 | 1 | 1 | |||
| Saturday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| cleans from knee | x | x | x | x | x | ||
| deep front squats | x | x | x | x | x | ||
| dumbell rows | x | x | x | x | x | ||
| barbell military press | x | x | x | x | x | ||
| Sunday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| 5hrs of intense downhill skiing |
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