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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 90% 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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 90% of top set
(Remember to take 90% 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. Posterior Destruction x 2 Rounds:
Single-Leg Barbell RDL x 12-15 Reps (weak leg)
Single-Leg Barbell RDL x 12-15 Reps (strong leg)
+ 50% of Reps from first set on WEAK LEG again
Row 12-15 Calories (hard effort)
Barbell Hip Thrust x 10-15 Reps
Row 12-15 Calories (hard effort)
Rest 3 min between rounds
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D. One-Arm STOP DB Rows (alternating)
3 sets of 12-16 Reps (6-8 per arm); increasing weight each set
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E. Alternate Movements x 2 Rounds:
Both rounds with challenging loading in rep range
Rest 1-2 min between each
EZ or Barbell Preacher Curls x 12-15 Reps
Alternating DB Hammer Curls x 16-24 Reps (8-12 per arm)
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 90% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (1 RIR)
Then 2 x 6-8 @ reduced weight (prob around 80% of top set)
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C. EMOM x 20 min (alternating):
For all movements, choose weight for a set of 20 reps. Fatigue will accumulate quickly
BW Tricep Extensions (elevate hands to scale) x 10-15 Reps
Leaning DB Lateral Raise x 10-12 Reps (weak arm)
Banded Pushdowns x 12-15 Reps
Leaning DB Lateral Raise x 10-12 Reps (strong arm)
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D. Alternate Lifting/Core Supersets x 2 Rounds:
For both Ring Movements, scale by elevating rings or going to your knees
Flat DB Flies x 12-15 Reps OR Ring Flies x 6-12 Reps
Decline or GHD Sit-ups x 10-15 Reps
Rest 2 min
Hang Barbell Muscle Snatch x 10-15 Reps
Ring or TRX Plank Sprawls x 6-12 Reps
Rest 2 min
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 90% 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. Alternating Front-Rack Lunges (Walking if possible) x 3 sets
Start with a tough set of 24-30 steps (12-15 per leg)
Expect the reps to drop set to set
Rest 2-3 min between sets
+ Superset the FINAL SET ONLY with:
Front Squats (go directly into it after lunges) x Max Reps in 30 seconds
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D. 2 Rounds:
Rest minimally; only as needed to ensure quality reps (unbroken is not required)
30 V-ups (scale as Lying Leg Raises)
25 Calf Raises (deficit, BW)
20 Jumping Air Squats
15 Russian KBS (heavy)
10 Hanging Knee Raises (weighted as feasible)
Rest 3 min between rounds
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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 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 90% of top set
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 1-2 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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D. Superset x 2 sets each:
Straight-Arm Banded Pulldown x 12-20 Reps
Band-Assisted Pull-ups x 10-15 Reps
Rest 2-3 min
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E. Alternate Movements x 2 sets each:
Both challenging sets; Rest 1-2 min between movements
One-Arm DB Bench Press (alternating) x 12-16 Reps (6-8 per arm)
EZ or BB Curls (with shoulder elevation) x 10-15 Reps
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Day 6 – OPTIONAL Conditioning
A. AMRAP 20 min:
*Note mandatory rest after each round
*Work time is less than rest time, so you should be CRUSHING each work period!
8 Shuttle Runs (30ft or 10m each way) “there and back” = 2 reps
2 Burpee Toes to Bar (ADV: Burpee Bar Pullover)
8 Cal Bike
2 Burpee Toes to Bar (ADV Burpee Bar Pullover)
8 DB Thrusters
Rest EXACTLY 2 min
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B. 3 Rounds, where each round must be the same pace as the other rounds
For those without Rower access, Run 1.5 miles (2400m) at consistent/steady pace throughout
30/20 Cal Row (male/female)
Run 400m
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