A. Squat Clean or Power Clean (choose; stay consistent week to week)
3 sets of 4 reps
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. No risk of failure
B. Pause Back Squats (all sets @ 31X1 tempo)
3 x 6-12
C. Stiff-Legged Deadlifts (all sets @ 31X1 tempo)
3 x 6-12
D. One Round
Barbell Hip Thrust weights increase set to set
15 Reps Barbell Hip Thrust
15 Reps Reverse Crunches
10 Reps Sit-ups (add small load as desired)
5 Reps Ring or TRX Plank Sprawls (scale on knees)
— Rest 2 min —
10 Reps Barbell Hip Thrust
15 Reps Reverse Crunches
10 Reps Sit-ups (add small load as desired)
5 Reps Ring or TRX Plank Sprawls (scale on knees)
— Rest 2 min —
5 Reps Barbell Hip Thrust
15 Reps Reverse Crunches
10 Reps Sit-ups (add small load as desired)
5 Reps Ring or TRX Plank Sprawls (scale on knees)
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