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 @ 88% 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 @ 88% of top set
(Remember to take 88% 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 sets per reps then use:
Band-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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C. 3 Rounds:
Build in weight each round so that there is only 1 truly challenging set of each
Rear-Foot Elevated DB RDL x 12-18 Reps (weak)
Rest 1 min
Repeat for strong leg
Rest 1 min
Jansen Rows x 12-18 Reps
Rest 2-3 min between rounds
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D. Reps 20-15-10 “For Quality Movement” (with minimal rest)
Select loading for 20 unbroken reps, and keep same weight entire time
DB Hang Power Cleans
Barbell Hip Thrusts
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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 @ 88% 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. Shoulder Giant Set x 3 Rounds:
First round lighter, then two rounds at challenging loading
Strict Barbell Upright Rows x 10-15 Reps
Immediately into…
Barbell Push Press x Max Reps in 20 seconds (same weight/bar)
Rest 15-20 seconds
DB Lateral Raises x 12+ Reps
Rest 2-3 min
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D. Alternate Tricep/Core Sequences x One Round:
V-ups x Max Reps in 45 seconds (scale as Lying Leg Raises)
Rest 15 seconds
Tricep Push-ups x 8+ Reps (on barbell, elevate hands to meet rep target)
Rest 15 seconds
Plank Hold x 45 seconds (add weight as feasible)
Rest 3 Min
Heavy Russian Twists x 16-20 Reps (8-10 per side) (medball or DB)
Rest 15 seconds
Tricep Push-ups x 8+ Reps (on barbell, elevate hands to meet rep target)
Rest 15 seconds
Burpees x 45 seconds for max reps
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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 @ 88% 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. Landmine Hack Squat
***Note that a LANDMINE can be set up by wedging a barbell in a corner
Build to a challenging set of 12-15 Reps
(use similar tempo shown in video; no pause/rest at top of reps)
Rest a few minutes
Then complete 8-10 Reps EMOM x 5-6 min @ same weight as top set
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D. Alternate Core/Calf Sequences x 2 Rounds:
Hanging Oblique Knee Raise x 12-20 Reps (6-10/side)
Rest 15-20 sec
Decline/GHD Sit-ups x 8-12 Reps (add weight as feasible)
Rest 1-2 min
Single-Leg Calf Raise x 10-15 Reps per leg
Rest 1-2 min
Seated Calf Raise (DB on thighs) x 12-18 Reps
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 @ 88% 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. Heavy/Light Sequence x One Round:
Complete 1-2 “ramp-up” sets for the “heavy exercises” before beginning the round
Standing Curl (EZ or BB) x 6-8 Reps
Rest 1-2 min
DB Fly/Press Hybrid x 6-8 Reps
Rest 1-2 min
Seated DB Curls x 15-20 Reps
Rest 30-60 seconds
DB Fly/Press Hybrid x 15-20 Reps
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D. One Round:
9 Reps Devils Press (light)
18/12 Cal Row (male/female)
6 Reps Devils Press (moderate weight)
18/12 Cal Row (male/female)
3 Reps Devils Press (heavy)
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Day 6 – OPTIONAL Conditioning
A. AMRAP 20 min (with mandatory rest after each round)
100m Farmers Walk (heavy DB/KB per hand)
15 Wall-Balls
5 Burpee DB Deadlifts
15 DB Thrusters
5 Burpee DB Deadlifts
100m Run with medball (carry however)
Rest EXACTLY 2 minutes
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B. 4 Rounds:
Bike 30 seconds at hard effort
Walk 200m recovery
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