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) (Scaling below)
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)
SCALING:
Weighted “negatives” (lowers)
4 sets of 3 Reps
Use heaviest weight to start, and lower weight set to set as needed to ensure QUALITY
***Prioritize the portion of the movement where you STRUGGLE the most. Really make sure you take 3-4 seconds to lower through that top part of the rep (and obviously keep control throughout the entire lowering process) (total time should be around 5-6 seconds per rep)
If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep, then use:
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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C. 3 Rounds:
One round slightly lighter (feel it out), then two heavier/challenging rounds
Because rest is short and lunges are taxing, avoid going too heavy!
Lateral Lunge (KB front rack; working leg elevated) x 8-10 Reps (weak leg)
Rest 20-30s
Lying Banded Face Pulls x 20-25 Reps
Rest 20-30s
Lateral Lunge (KB front rack; working leg elevated) x 8-10 Reps (strong leg)
Rest 20-30s
Straight-Arm Banded Pulldown x 12-20 Reps
Rest 1-2 min between rounds
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D. One Round Chipper:
10 Banded DB RDL
60 second Bike for Calories (not “all-out” but hard effort)
Rest 6 sec for each calorie accumulated
20 DB Spider Curls
40 second Bike for Calories (not “all-out” but hard effort)
Rest 6 sec for each calorie accumulated
10 Banded DB RDL
20 second Bike for Calories (ALL OUT EFFORT!)
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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 (1-2 RIR)
Then 1 x 6-8 at reduced weight
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C. Giant Set x 2 Rounds:
Face-Down Prone DB “Swings” x 20-30 Reps
DB Lateral Raises x 8-12 Reps (much lighter!)
Static Arm Lateral Hold x 60 seconds
(add 2.5 or 5# per hand if you think you can make it unbroken!)
Rest 3+ min between rounds
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D. 3 Rounds:
Rest 30-60 seconds between movements
EZ or Barbell Tricep Extensions x 10-12 Reps
Decline Sit-ups (add weight as feasible) x 4-6 Reps (with pause; see note below)
Floor DB “Squeeze” Press x 10-12 Reps
Decline Sit-ups (add weight as feasible) x 10-12 Reps (no pause, normal speed)
Rest 2-3 min between rounds
FIRST set of Decline Sit-ups EACH ROUND:
Complete with 3-sec pause at “mid rep” on both ascent and descent; so each rep is approx 8 seconds
***Note that “mid rep” is the point of most tension (NOT the top/bottom of rep)
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E. As Many Rounds as Possible in 5 Minutes:
4 DB Ab Rollouts
6 Push-ups on DB handles (elevate hands or go to knees to remain unbroken!)
8 DB Snatch (alternate arms)
10 Standing DB Overhead Press
(use slight leg assistance if needed to remain unbroken)
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Day 3 – REST DAY
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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
Weighted Hip Extensions
OR
45-Degree Hip Extension (add load as feasible)
OR
45-Degree Hip Extension + GHR finish (add load as feasible)
OR
Glute-Ham Raise (add load as feasible)
OR
Reverse Hyper (if available)
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C. 3 Rounds:
First round slightly lower effort, then 2 challenging rounds
Heels Elevated Goblet Squat x 12-15 Reps
Rest 15-20 seconds
Walking Lunges (BW only; for speed) x Max Reps in 30-seconds
Rest 15-20 seconds
Goblet Squat x Max Reps in 30-seconds
(no heels elevated; with 50% of weight from first set)
Rest 2-3+ min between rounds as needed
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D. 2 Rounds:
Ring or TRX “Knee-ins” x 10-15 Reps
Superset Decline Lying Leg Raises OR (ADV on GHD (extra stretch) x 8-12 Reps
Rest 1-2 min
Weighted Toe Walks x 50 steps (25/leg)
Rest 1-2 min
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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. Superset Movements x 2 Rounds:
One-Arm DB Incline Bench x 10-15 Reps (weak arm)
One-Arm Burpee x Max Reps in 30 seconds (same arm)
Rest 1-2 min
Repeat for opposite arm
Rest 1-2 min
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D. One-Arm DB Preacher Curl
Complete Reps 15-12-9 “per arm”
Use the SAME WEIGHT despite the decreasing rep numbers
Try to rest only while the opposite arm is working
(start with a challenging set of 15 reps for the weak arm)
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Day 6 – OPTIONAL Conditioning
A. AMRAP 12 min:
Row 2000m/1600m (male/female) OR Run 1 mile
10 Ring Plank Sprawls (scale on knees or elevate rings)
40 One-Arm KB Front Squats (switch arms every 10 reps unbroken)
10 Ring Plank Sprawls (scale on knees or elevate rings)
Max Russian KBS in remaining time
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B. Assault Bike OR Row OR Ski Erg Intervals
The rest time remains the same each round, so you should increase intensity/output level as work time decreases
3 min on, 2 min off
2 min on, 2 min off
1 min on, 2 min off
30 seconds on, 2 min off x 3 sets
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