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
———————
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)
———————
C. Alternate Superset Pairings x 3 Rounds:
Walking “Staggered” Good Mornings x Reps 30-24-16 (15-12-8 per leg, increasing)
Row 15 strokes for POWER (high damper setting, let wheel slow a bit before pull)
Rest 1-2 min
Banded DB Pullover x Reps 25-20-15 (increasing weight)
Superset Lying Banded Face Pulls x 15-20 Reps
Rest 1-2 min
———————
D. 2 Rounds:
Seated DB Hammer Curls x 10-15 Reps
Superset Squat-Sit Preacher Curls x 10-15 Reps
Immediately into…
10m Broad Jump (reset each jump)
Walking Lunge back 10m
***Repeat second round and expect reps to drop a bit on curls
———————
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
———————
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
———————
C. 2 Rounds:
Progressive warmup and building in weight for DB Push Press prior to starting
DB Push Press x Reps 6-8 Reps (heavy) then 12-18 Reps (Lighter second round)
Rest 10-15 sec
Face-Down Prone DB “Swings” x 20-30 Reps
Rest 45-60 seconds
DB Arnold Press x 8-12 Reps
Rest 2-3+ min between rounds
———————
D. Superset Movements x 3 sets each:
EZ or Barbell Tricep Extensions x Reps 12-18 Reps
Superset Tricep Push-ups x 6-10 Reps
(elevate hands or go to knees to meet rep range)
Rest 2-3 min
———————
E. Giant Set x 2 Rounds:
Hang High Pull x 10-12 Reps
Barbell Ab Rollouts x 8-15 Reps
Sit-ups (Decline/GHD for Advanced) x 10-15 Reps
Rest 2-3 min
———————
Day 3 – REST DAY
———————
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
———————
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)
———————
C. Heels Elevated Goblet Squat
Reps 20-15-10 (increasing weight)
+ Dropset after FINAL SET ONLY (reduce weight to the 20-rep load and continue accruing reps)
———————
D. 3 Rounds:
First round more casual, just sort of feel out movements, lower effort, then 2 hard effort rounds
Ring or TRX “Knee-ins” x 10-15 Reps
Split Squat (no elevation, BW only) x Max Reps in 30 seconds (weak leg)
Split Squat (no elevation, BW only) x Max Reps in 30 seconds (strong leg)
Decline Lying Leg Raises OR (ADV on GHD (extra stretch) x 8-12 Reps
Rest 2 min
———————
E. Barbell Calf Raises
3 sets of decreasing reps (20-15-10, or 15-12-9, 12-10-8 etc…)
(you can use the poles of the squat/power rack to guide the barbell and create more balance if desired)
———————
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)
———————
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
———————
C. 3 Rounds:
Two Push up Burpee x 4-6 Reps
One-Arm Burpee x 4-6 Reps (weak arm)
One-Arm Burpee x 4-6 Reps (strong arm)
Regular Burpee x 4-6 Reps
Flat Bench Press x Max Reps in 20 seconds (with empty 45/33 barbell)
Rest 2-3 min
———————
D. One-Arm DB Preacher Curl
For each arm, starting with the weak arm:
Build to a TOP SET of 8-10 Reps
Backoff set of 12-15 Reps
Backoff set of 15-20 Reps (lighter)
Rest as needed between arms to optimize performance!
———————
Day 6 – OPTIONAL Conditioning
A. AMRAP 15 min:
100m Farmers Walk (heavy DB/KB per hand)
10 Box Step-ups (holding ONE of the FW weights anyhow)
10 Cal Row
10 Burpees Over Rower
———————
B. AMRAP 10 min:
60 Air Squats
60/40 Cal Assault Bike (male/female)
60 Air Squats
Max Shuttle Runs in remaining time (30 ft each way)
To reply you need to sign in.