A. Squat Clean or Power Clean (choose; stay consistent week to week)
Week 2 = 3 sets of 3 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. Superset x 3 sets each:
Increase weight each set so there is really only ONE challenging set at the end
Barbell Hip Thrust (10s iso hold) x 3-4 Reps
Glute-Ham Raise or Weighted Hip Extensions x 6-10 Reps
Rest 2-3 min
E. Single Arm Plank
Complete 100 seconds/side
Everytime you break, complete 10/7 Cal Row (male/female) or Bike (hard effort)
Then try to rest less than 1-minute before next plank set
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