Day 1 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Flat DB Bench Press
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Alternate Movements x 3 sets each:
For Both Exercises, the 3 sets each decrease in weight:
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
Alternating DB Upright Rows
(Reps listed are “per arm”, so 5-8 Reps = 10-16 Reps total)
Rest 1-2 min
Close-Grip Incline Barbell Press
Rest 1-2 min
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C. 3 Rounds:
DB Snatch x Reps 8-12-16 (decrease weight each round)
Seated Lateral DB “Swings” x 20-25 Reps
Static Lateral Arm Hold x 60 seconds accumulated time
(hold 2.5 or 5# plates in each hand if you think you can make unbroken)
Rest 2-3 min
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D. 2 Rounds:
8-15 Reps 1 and 1/2 Push-ups
(use feet elevation, DB handles, or other criteria to increase difficulty; elevate hands to scale)
30 Double-unders OR 10 Cal Bike
8-15 Reps Single DB Incline Tricep Extension
30 Double-unders OR 10 Cal Bike
Rest 2-3 min
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Day 2 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Stiff-Legged Deadlifts (@31X1)
31X1 tempo = 3-second descent, 1-sec pause bar on ground, EXPLDOE up, 1-sec pause at top)
(elevate barbell on a “riser” if you struggle to maintain a flat back at bottom)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Back Rack Split Squats (no elevation)
1 x 5-8 Reps (per leg)
1 x 8-12 Reps (per leg)
1 x 12-18 Reps (per leg)
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C. 3 Rounds:
Build up to Hang Squat Clean weight prior to starting 3 Rounds
Hang Squat Cleans x Reps 5-10-15 (decreasing weight each set)
(weighted) Hanging Knee Raises x Reps 20-16-12 (increasing weight/difficulty)
Rest 2-3 min
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D. Alternate Movements x 2 Rounds:
Heels-elevated Air Squat x 8-15 Reps
Rest 1-2 min
Sorenson Hold x 30-60 seconds
Rest 1-2 min
Single-Leg Calf Raise (DB in hand of working leg) x 8-15 Reps
Rest 1-2 min
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Day 3 – Upper Body Pull
Part A and C Repeat week to week. Track these metrics.
Part B will change week to week but remain a “back focus” section
A. Strict Pull-ups (@21X0)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
1 x 3-6 Reps
1 x 6-10 Reps
1 x 10-15 Reps
Scaling if needed to ensure QUALITY sets in desired rep range
***You may be able to perform harder variation for lower reps and then scale for backoff sets
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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B. Lat Focus Ring Rows x 4 sets
(cues in description of video)
First set well shy of failure, just play around with positioning and figure how to best recruit the lats
Final 3 sets challenging in the 10-20 Rep Range
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C. Standing EZ OR Barbell Curls
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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D. Reps 20-15-10
Rest minimally to ensure unbroken sets
Use the “20-rep weight” for all sets as fatigue will drop reps
Row Calories
DB Spider Curls
Row Calories
Bentover Rear Delt Raises (pinkies up)
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Day 4 – Upper Body Push
Part A and B Repeat week to week. Track these metrics.
A. Seated DB Overhead Press (@21X0)
21X0 = 1-sec pause at bottom (DB’s hovering at shoulder level)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
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B. Weighted Push-ups (details and scaling below)
Reps also at 21X0 tempo (pause at “chest to bar” briefly)
1 x 5-8 Reps
1 x 8-12 Reps
1 x 12-18 Reps
***Weighted Push-ups performed with a Dip-Belt are the most effective way to load and progress the movement week to week. Make sure the barbell is at the same height week to week when you add load.
***If scaling the movement, this is also the OPTIMAL setup. You should manipulate the height of the bar, and adjust it down by 2-3’’ as you get stronger. Once you are performing quality reps at around parallel, you can begin to add weight slowly.
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C. Alternate “DB Squeeze Press” Sequences x 2 Rounds:
Probably decrease the Squeeze Press weight for second round as fatigue will be quite high
DB Squeeze Press x 10-15 Reps
Banded Crossovers x 10-15 Reps
Burpees x 5 Reps (fast)
Rest 2-3 min
DB Squeeze Press (same weight as prior superset) x 1-2 reps shy of failure
Lying EZ or BB Tricep Extensions x 8-12 Reps
Burpees x 5 Reps (fast)
Rest 2-3 min
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D. Seated DB Lateral Raises (strict)
Accumulate 60 Reps in as few sets as possible
Start with a set of 15-20 Reps unbroken; Rest 60s whenever you need to break
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Day 5 – Lower Body + Core
Part A and B Repeat week to week. Track these metrics.
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
1 x 4-7 Reps
1 x 7-10 Reps
1 x 10-15 Reps
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B. Single-Leg DB RDL (one in each hand)
*If really struggling with balance, perform as B-Stance RDL
3 sets of 4-8 Reps per leg
***Increasing weight each set, so there is ONE “TOP SET” that you attempt to exceed week to week
***Once you reach 7-8 Reps on the top set, you can increase weight slightly the following week.
***Example Progression set to set to optimize “top set” performance:
BW x 8 per leg
40# x 6-8 per leg
70# x 4-5 per leg
100# x Working set
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C. Landmine Hack Squat
(Note that a LANDMINE can be set up by wedging a barbell in a corner)
Complete one work set in the 8-15 Rep Range (leave 2-3 Reps in Reserve)
Rest a couple minutes
Then complete DOUBLE the reps achieved on the top set in 3 even sets with 1-2 min rest between each
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D. Gliding Leg Curls OR Swiss Ball Leg Curls
Complete one work set in the 8-15 Rep Range (leave 2-3 Reps in Reserve)
Rest a couple minutes
Then complete DOUBLE the reps achieved on the top set in 3 even sets with 1-2 min rest between each
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E. Core Sequence x 2 Rounds:
Weighted Sit-ups (DB on/above chest) x 6-12 Reps
Superset Reverse Crunches x 15-30 Reps
Rest 1-2 min
Landmine Rotational Twist x 12-16 Reps (6-8/side)
Rest 1-2 min
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Day 6 – Upper Body Pull
Part A and B Repeat week to week. Track these metrics.
A. Bentover DB Row (one DB per hand)
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
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B. DB PJR Pullovers
1 x 6-10 Reps
1 x 10-15 Reps
1 x 15-20 Reps
+ Rest 2 min after final Pullover set
Then 1 set of “Strict Pull-ups” (grip of choice)
Goal is to do a set of 8+ Reps with just Bodyweight (no added load)
Use scaling options from Day 3 if needed to ensure 8+ Reps
Each week, take the set to 1-2 RIR (reps shy of failure) and add a rep whenever feasible!
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C. 3 Rounds:
Hang Power Cleans x Reps 5-10-15 (decreasing weight)
Foot-Assisted Rack Pull-up (second swipe) OR Butterfly/Kipping Pull-ups x 10-20 Reps
Rest 2-3 min between rounds (change weight an ensure quality sets)
***Select Assisted Pull-ups for a more physique focus (mind-muscle connection)
***Select Butterfly/Kipping Pull-ups as desired if proficient and capable of quality reps
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D. EZ or Barbell Preacher Curls
Top set of 15 Reps
Rest a few minutes
Then complete 3 sets of 10 reps with the 15-rep weight
Rest as needed to ensure quality/unbroken sets
+ Superset the FINAL SET ONLY with:
Lying Banded Face Pulls x 50 Reps (in sets of 10-20 Reps with short rest)
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Day 7 – OPTIONAL Conditioning
This session can be added at any point throughout the 10-day microcycle
Optimally, it would be done on a day where you aren’t doing anything else
A. As Many Rounds as Possible in 12 Minutes:
5 Burpee Toes to Bar (ADV 5 Muscle-ups)
10 Wall-Balls OR DB Thrusters
15 Cal Row
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B. 10 Rounds:
***Note that a standard “block length” is approx. 150m long (or 1/10th of a mile)
***Take a sustainable pace that you can maintain across 10 sets
Run Hard 1 block
Walk Slow 1 block
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