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)
3x5 (15 sec rest between reps)
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. Alternating Front-Rack Reverse Lunge
QUICKLY build to challenging set of 8-12 Reps (4-6 per leg)
E. One Round: Keep same weight for all sets
20 Alternating Front-Rack Reverse Lunge @ 50% of Part D top weight
20 Weighted Decline or GHD Sit-ups
20 Barbell Hip Thrust (same barbell/weight as the Lunge)
Rest 1 min
16 Alternating Front-Rack Reverse Lunge
16 Weighted Decline or GHD Sit-ups
16 Barbell Hip Thrust (same barbell/weight as the Lunge)
Rest 1 min
12 Alternating Front-Rack Reverse Lunge
12 Weighted Decline or GHD Sit-ups
12 Barbell Hip Thrust (same barbell/weight as the Lunge)
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