Single person sign up for 16-week Barbell, HDT, and Proprioceptive intensive program with primary focus on bench press, deadlifts, squats, & overhead press.
 
For the barbell program you will have 4 exercises per workout and 4 workouts per week. Required equipment:
Barbells
Dumbbells
Bands/chains or other items for adding controlled instability
Exercise Ball
 
We will run 3 week cycles 5 times over in the first 15 weeks and a 1RM test in the 16th week. The 3 week cycle will include a strength, stability, and speed components.
 
You will also be incorporating the HDT or KD-KB program covering the other aspects of the body that are not focused on in the barbell program. From the HDT or KD-KB program you will be only doing the 3 primary workouts (no required CPs, Rucks, Runs, QMODs, etc.) During the 2 weeks to start the program and between rounds of HDT or KD-KB you will also be getting the Proprioceptive Training program. These will be similar to a ramp up & deload weeks where you will be doing the barbell lifts still, but the added work will be bodyweight workouts focusing on stability and balance rather than the HDT or KD-KB workouts.

When doing this program is it is best to have a spotter/safty bars when we doing the 10x3, 6x1, or 1x1 sets. Overhead Press will be a 3x2 rather than a 6x1.