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 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. 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. AMRAP 4 Min (Rest 3 min) x 2 sets:
Choose weight where you can do sets unbroken with minimal rest
6 Reps (per leg) Single Leg Squat on Box or Bench (scaling below)
12 Reps Weighted V-ups
E. 2 Sets
Lying Leg Curl x12 (3 second lowering)
Banded Good Mornings x25
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