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 2 = 3 sets of 4 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. 3 Rounds
First 2 rounds increase in weight, then final round at heaviest load
Barbell Hip Thrust (10s iso hold) x 3-4 Reps
Heels Elevated Goblet Squat x 8-12 Reps
Barbell Hip Thrust (10s iso hold) x 1-2 Reps (same weight as first set)
Rest 3+ min after each round
E. Complete Core/Conditioning Sequence x 2 Rounds
40-second Weighted Plank Hold
12 Reps Jumping Lunges
12 Reps Russian Twists (medball or light DB)
20-second Weighted Plank Hold (same weight)
12 Reps Jumping Lunges
12 Reps Russian Twists
Rest 2-3 min between rounds
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