Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. SLDL
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 @ 93% 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 @ 93% of top set
(Remember to take 93% 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. Back and Booty Supersets x One Round:
***Choose loading of approx 30-RM weight and use same weight for all sets of same exercise
Helms Row x 20 Reps
Barbell Hip Thrust x 20 Reps
Rest 1 min
Helms Row x 15 Reps
Barbell Hip Thrust x 15 Reps
Rest 1 min
Helms Row x 10 Reps
Barbell Hip Thrust x 10 Reps
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D. 2 Rounds:
First round lighter RDL, easier effort on Row
Second round heavier and hard effort Row
Single-Leg Barbell RDL x 8-10 Reps (weak leg)
Calorie Row x 10/8 (Male/female)
Single-Leg Barbell RDL x 8-10 Reps (strong leg)
Calorie Row x 10/8 (male/female)
Rest 2+ min
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E. EZ or Barbell Preacher Curls
Quickly find challenging weight for a set of 15 Reps
Rest a couple min
Then complete 5 Reps every 30 sec x 5-8 sets
(set ends when you fail to achieve 5 quality reps “on the 30-second mark”)
*Use same tempo of movement (deliberate and controlled) on all sets
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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 @ 93% 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
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C. 2 Rounds of Paired Movement sequences:
Ring or TRX Plank Sprawls x 6-12 Reps (elevate rings or go to knees for scaling)
Superset Ring Push-ups x difficult # of Reps (approx 1-2 RIR)
(use same ring height/scaling as for SPRAWLS and it should give you the proper stimulus!)
Rest 1-2 min
Flat DB Flies x 12-15 Reps
Superset Leaning KB Lateral Raise x 12-18 Reps per arm
(DB ok if no KB available)
Rest 1-2 min
Lying DB Tricep Extensions x 10-12 Reps
Superset Banded Pushdowns x 12-15 Reps
Rest 2-3+ min as needed
(tricep and chest fatigue will effect stability in Plank Sprawls)
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D. Reps 15-20-25 for each exercise:
Start with a weight/difficulty to make 15 reps unbroken, and then decrease each round to keep unbroken sets. Rest minimally, just long enough to adjust weights and ensure quality movement.
Hang Barbell Muscle Snatch
Decline or GHD Sit-ups
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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 @ 93% 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. 2 Rounds:
45 seconds of Alternating Front-Rack Lunges (Walking if possible)
Rest 15s
45 seconds of Russian KBS (heavy but unbroken)
Rest 15s
45 seconds of Front Squats (same bar as lunges)
Rest 15s
45 seconds of KB Sumo Deadlift (same KB as swings)
(stand on risers for added ROM as desired)
Rest 2-3+ min as needed
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D. Hanging Knee Raises (weighted as feasible)
Quickly build to tough set of 15 Reps
Then complete 3 sets of 8-10 Reps with same weight/difficulty
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E. EMOM x 6 min (alternating):
For each movement, target 12-20 Reps of quality movement
(approx 20-25s of work)
V-ups (scale as Lying Leg Raises)
Calf Raises (deficit, BW)
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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 @ 93% 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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C. Straight-Arm Banded Pulldown
Find tough resistance for 20 Reps
Then complete 12 Reps EMOM x 5 min @ same resistance
(the point is to create some stress in the lats heading into Part D)
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D. Burpee Pull-ups x 20 Reps
Choose the most DIFFICULT variation possible for the Pull-up
Instead of going for SPEED, focus on quality and efficiency of movement for each rep
Easiest = Burpee Jumping Pullup (as shown)
Moderate = Burpee Dead-hang strict Pull-up
Hardest = Burpee Strict Chest-to-Bar (with 1-2 sec hold at contraction)
(make it even harder by choosing a super high bar to jump to)
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E. Superset Movements x 2 sets each:
Ring/Parallette Push-ups (if Dips in Part B) OR Bench Dips (if Pushups in Part C) x 12-20 Reps
Plate Curls x 15-20 Reps
Rest 1-2 min
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Day 6 – OPTIONAL Conditioning
A. 5 Rounds:
Run 200m
8 Burpee Suitcase KB Deadlift
4 High Box Jumps (step down)
8 Cal Assault Bike OR 8 Shuttle Runs (30 ft each way)
8 Burpee Suitcase Deadlift
4 High Box Jumps (step down)
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B. One Round:
Run 800m
40 KBS (overhead)
Row 1000m
40 KBS (overhead)
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