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 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. Single Leg Squat on Box or Bench (scaling below)
Build to a challenging set of 6-8 Reps PER LEG
Rest as needed to ensure quality sets
Scaling for Single-Leg Squat
Single Leg Squat to riser
Bench or Box “Lowers” (with band or holding a pole/wall for support)
Single Leg Squat (hand assisted)
E. 2 Rounds:
30-Seconds Lying Windshield Wipers (scale with bent knees) (ADV HANGING windshield wiper)
Rest 30 seconds
30-seconds Air Squats
Rest 30 seconds
30-seconds Medball Throw Sit-ups
Rest 30 seconds
30-seconds of Box Step-ups (alternating legs; no weight)
Rest 1:30 between rounds
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