Day 1 – Lower Body (Strength/Hypertrophy)
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 3 = 3 sets of 3 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
+ 1 x 6-12 @ 15-20% less than top sets (focus on explosiveness out of the hole)
C. Stiff-Legged Deadlifts (all sets @ 31X1 tempo)
3 x 6-12
D. 4 Rounds (NFT)
10 Lateral Lunges/side
8 Single Leg Hip Thrusts/side (same weight as lateral lunges)
6 High Box Jumps
:20 Second SA TRX Plank/side
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