Day 1 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Alternate Movements x 3 sets each:
For Both Exercises, the 3 sets each decrease in weight:
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
Alternating DB Upright Rows
(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press
Rest 1-2 min
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C. As Many Reps as Possible in 90 seconds (Rest 2:30) x 3 sets:
1 and 1/2 Push-ups x 10 Reps (unbroken)
(use feet elevation, DB handles, or other criteria to increase difficulty; elevate hands to scale)
Max Reps DB Snatch in remaining time (alternate arms)
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D. Single DB Incline Tricep Extension
2 x 8-10 Reps
1 x 15-20 (much lighter)
+ Superset the FINAL SET ONLY with:
Bench Dips x 1-2 reps shy of failure
(goal for 6-15 Reps)
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E. Band Pull-Aparts
4-5 sets of 15-25 Reps
Short 30-60s rest between sets
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Day 2 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Back Rack Split Squats (no elevation)
1 x 5-8 Reps (per leg)
1 x 8-12 Reps (per leg)
1 x 12-18 Reps (per leg)
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C. 3 Rounds:
10 Hang Squat Cleans (unbroken)
20 Hip Extensions (unweighted, pause to increase difficulty)
30 Air Squats
Rest as needed to ensure quality/unbroken front squats
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D. (weighted) Hanging Knee Raises
One top set of 8-12 Reps
Then 3 sets of 12-20 Reps (lighter, or just BW)
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E. Single-Leg Calf Raise (DB in hand of working leg)
One top set of 8-12 Reps
Then 2 sets of 12-20 Reps (lighter, or just BW)
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Day 3 – Upper Body Pull
Part A and C Repeat week to week. Track these metrics.
Part B will change week to week but remain a “back focus” section
A. Strict Pull-ups (@21X0)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
1 x 3-6 Reps
1 x 6-10 Reps
1 x 10-15 Reps
Scaling if needed to ensure QUALITY sets in desired rep range
***You may be able to perform harder variation for lower reps and then scale for backoff sets
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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B. Lats Giant Set x 2 Rounds:
For the Banded pullups, focus on lats; pull elbows down and almost try to crunch the lat into the waistline at the contraction (same idea for all the movements, really)
DB Lat Sweeps x 15-25 Reps
Rest 10-15s
Band-Assisted Pull-ups x 8-15 Reps
Rest 10-15s
Ring Rows or Inverted Rows x 6-15 Reps
(pull into waist to bias lower lat versus mid-back)
Rest 2-3+ min
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C. Standing EZ OR Barbell Curls
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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D. As Many Reps as Possible in 8 Minutes:
20/15 Cal Row (male/female)
15 Bentover Barbell Rows to chest
15 Squat-sit Preacher Curls (use DB’s)
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Day 4 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Seated DB Overhead Press (@21X0)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Weighted Push-ups (details and scaling below)
Reps also at 21X0 tempo (pause at “chest to bar” briefly)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
***Weighted Push-ups performed with a Dip-Belt are the most effective way to load and progress the movement week to week. Make sure the barbell is at the same height week to week when you add load.
***If scaling the movement, this is also the OPTIMAL setup. You should manipulate the height of the bar, and adjust it down by 2-3’’ as you get stronger. Once you are performing quality reps at around parallel, you can begin to add weight slowly.
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C. Alternate Movements each minute for 10 minutes (5 sets each):
Choose a weight you can complete all sets unbroken. Earlier sets will be easier and later sets tougher
Seated DB Lateral Raises (strict) x 10-15 Reps
Lying EZ or BB Tricep Extensions x 8-12 Reps
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D. The Burpee Crossover Challenge x 2 Rounds:
30 seconds Burpees for Max Reps
15-20 Reps Banded Crossovers
Burpees x Reps achieved in first 30-seconds “for time”
Rest 3+ min between rounds
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Day 5 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Single-Leg DB RDL (one in each hand)
*If really struggling with balance, perform as B-Stance RDL
3 sets of 4-8 Reps per leg
***Increasing weight each set, so there is ONE “TOP SET” that you attempt to exceed week to week
***Once you reach 7-8 Reps on the top set, you can increase weight slightly the following week.
***Example Progression set to set to optimize “top set” performance:
BW x 8 per leg
40# x 6-8 per leg
70# x 4-5 per leg
100# x Working set
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C. Superset Movements x 2 Rounds:
Feel free to do a low effort “feel it out” round prior
Landmine Hack Squat x 12-20 Reps
(Note that a LANDMINE can be set up by wedging a barbell in a corner)
Nordic Ham Curls x 2-3 reps shy of failure
(goal for 6-12 reps; you can modulate difficulty with more/less assistance from hands)
Rest 2-3+ min
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D. Weighted Sit-ups (DB on/above chest) “Dropset” x 2 Rounds:
Heavy weight for 6-10 Reps
Rest 10-15s
50% of weight from first set for 1-2 reps from failure
Rest 10-15s
Just BW (no weight) for 1-2 reps from failure
Rest 2-3+ min
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Day 6 – Upper Body Pull
Part A and B Repeat week to week. Track these metrics.
A. Bentover DB Row (one DB per hand)
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
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B. DB PJR Pullovers
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
+ Rest 2 min after final Pullover set
Then 1 set of “Strict Pull-ups” (grip of choice)
Goal is to do a set of 8+ Reps with just Bodyweight (no added load)
Use scaling options from Day 3 if needed to ensure 8+ Reps
Each week, take the set to 1-2 RIR (reps shy of failure) and add a rep whenever feasible!
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C. Work quickly to challenging and QUALITY weight for 24-rep complex:
8 Hang Power Cleans
8 Bentover Rows
8 Barbell Rollouts (focus MMC on lats, not abs)
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D. 3 Rounds For Time/Quality/Unbroken Sets:
24/16 Cal Row (male/female)
One set of 24-rep complex with 70-75% of weight from part C
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E. Standing DB Curl
Work to one tip set of 8-10 reps
Then one backoff set for 12-18 Reps lighter
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Day 7 – OPTIONAL Conditioning
This session can be added at any point throughout the 10-day microcycle
Optimally, it would be done on a day where you aren’t doing anything else
A. 4 Rounds (17 min total time):
Note that RPE is “Rate of Perceived Exertion” and this is an individually-based metric
This is based on the 1-10 scale where:
1 = the slowest movement possible
10 = the hardest sprint possible (for the required time domain)
Run 1 min @ RPE 6
Run 1 min @ RPE 7
Run 1 min @ RPE 8
Run 1 min @ RPE 9
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Run 1 min @ RPE 10 (only in final round)
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B. As Many Reps as Possible in 4 Minutes (Rest 3 min) x 2 Rounds:
30/20 Cal Bike (Male/female)
20 Russian KBS (unbroken)
10 Burpees
Max Cal Bike in remaining time
***If you fail to get back to the bike within the 4-minute period, decrease 5-10 reps on each movement the next round
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