Key Terms:
RIR = Reps in Reserve
RPE = Rate of Perceived Exertion (8 RPE means you had 2 RIR)
Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
Reps performed with STOP briefly on ground, providing time to reset and ensure optimal movement pattern
Build to one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
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B. Weighted Pull-ups (@21X0)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build to one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
(Remember to take 85% of the total: BW + added weight)
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C. Reps 20-15-10-5 “For Time and Quality”
Start with weight for 20-Reps unbroken and keep same weight/difficulty throughout
Rest as needed to ensure quality/unbroken sets
Single-Leg DB RDL (Reps are “per leg”)
Barbell Hip Thrusts
Ring Rows
(change elevation of rings to make movement easier or harder)
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D. 3 Rounds:
Choose weight where the 30-rep round needs to be broken once or twice
DB Hang Power Cleans x Reps 30-20-10
Incline Prone Rear Delt Flies x 20 Reps after each set
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Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (2 RIR)
Then 1 x 6-8 at reduced weight
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C. 3 Rounds:
Barbell Push Press x Reps 6-12-18 (decreasing weight each set, unbroken)
Burpees x Max Reps in 30 seconds
Rest 2-3 min between rounds
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D. 2 Rounds:
Each movement is for MAX REPS in 30 seconds
Tricep Push-ups (on barbell, or just narrow-grip on ground)
Rest 15s
V-ups (scale as Lying Leg Raises)
Rest 15s
Heavy Russian Twists (medball or DB)
Rest 1-2 min between rounds
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1 x 10-12 (light, feel it out)
1 x 8-10 per arm (heavy/challenging)
1 x 12-15 per arm (light, backoff set)
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Day 3
AMRAP 20 Mins
20 Cal Row
15 Russian KBS
10 Box Jumps
10 DB Alt. Plank Row
Farmer's Carry 150m
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Day 4 – Full Lower Body (Quad focus) + Core
Part A and B repeat week to week. Track metrics
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Build to one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
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B. Choose Movement (stay consistent week to week)
5 sets of 6-10 Reps
Once you can achieve all 5 sets in the 8-10 range, add weight on just the first 2 sets. Over the next couple weeks, match that loading on the other sets. Work towards all 5 sets achieving the 8-10 rep range with the new loading, then repeat process
Glute-Ham Raise (add load as feasible)
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C. DB Walking Lunges
Choose a weight that would provide a challenge for 20 Reps (10/leg)
Complete 60 Reps as quickly as possible
Everytime you set the DB’s down, complete:
10 Reps GHD OR Decline Sit-ups
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D. 4 Rounds:
Keep it super light, nothing close to failure, just keep moving with controlled movement tempo and minimal rest
10 Single-Leg Calf Raise (one leg)
10 Hanging Oblique Knee Raise
10 Single-Leg calf Raise (other leg)
10 Hollow Rocks
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Day 5 – Full Upper Body
Parts A and B repeat week to week. Track metrics
A. Alternate Movements x 4 sets each:
For both exercises, build to one top set of 3 Reps (with a solid 2 RIR)
Then complete 3 sets of 2 reps @ 85% of top set
Rest 2-3+ min between each as needed
Strict Overhead Press
Hang Power Clean OR Hang Clean High Pull
(choose and stay consistent week to week)
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B. Alternate Movements x 3 sets each:
For both exercises, build to one top set of 4-7 Reps (with a solid 2 RIR)
Then complete 2 x 10-15 Reps @ reduced weight (BW or scaled as needed for dips)
Rest 2-3+ min between each as needed
Strict Pendlay Row
Weighted Dips (@21X0) (scaling below)
***If scaling dips, you should perform PUSH-UPS. If you can do “weighted” push-ups, that would be a great option, too. You could also perform the TOP set of 4-7 Reps with a Dip and then use the push-ups for the lighter backoff sets.
See video below for demo of a weighted Push-up that allows for small loading increases week to week
https://www.youtube.com/watch?v=bJtKTfVjYac
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C. DB Fly/Press Hybrid
1 challenging set of 12-15 Reps
+ Myo Reps for 3 sets of 5 Reps
***Myo Reps = After the initial set of 12-15 reps, rest just long enough to complete 5 reps unbroken (this should be about 20-30s at most between each set of 5)
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D. Standing Curl (EZ or BB)
Use loading approx for 20-RM
Complete 60 Reps as quickly as possible
Every time you stop to rest, complete:
3 Reps Devils Press
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Day 6 – OPTIONAL Conditioning
A. 4 Rounds, where each round starts on the “5-min mark”
The faster you complete the round, the more rest you get before the next one begins!
If you don’t have at least 2 min of rest each round, then reduce the number of reps!
Sprint 200m
12 DB Thrusters
12 Bench Jump overs (or step-up and over as needed)
6 Burpee Toes to Bar
Rest till 5:00 mark
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B. Climb as High as Possible in 10 minutes:
Reps 5-10-15-20 etc….
Cal Row
Cal Bike
Shuttle Runs (30 ft each way)
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