Part A, B and C repeat in similar capacity each week. Track all three metrics
A. Squat Clean or Power Clean (choose; stay consistent week to week)
Week 4 = 3 sets of 2 reps (one rep less than last week; add weight)
All three sets performed as “single reps” with 3-5s between each rep (Rest 2-3 min b/w sets)
Weight should be manageable with quality for all reps. Very little risk of failure
B. Pause Back Squats (all sets @ 31X1 tempo)
3 x 6-12
+ 1 x 8-12 @ 60-70% of top set @ 20X0 tempo (no pause top/bottom of rep)
C. Stiff-Legged Deadlifts (all sets @ 31X1 tempo)
1 x 6-12 (heaviest)
2 x 6-12 (20-25% less than work set)
+ 1 backoff set of 8-15 Reps @ approx 60-70% of top work set
D. One Round QUICKLY with focus on QUALITY movement:
200m Farmers Carry (heavy, break 2x)
20 Cal Row (or Run 200m)
20 Glute Ham Raise
100m Farmers Carry
20 sec Sorenson Hold
20 GHD or Decline Sit-ups
To reply you need to sign in.