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 QUALITY 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First one at same weight as top set
Next two sets at 90-93% 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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First two at same weight as top set
Final set at about 90% of top set
(Remember to take percentage of 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)
———————
C. 2 Rounds:
Both are “work rounds” so take a set or two and build to the challenging load for the day
Single-Leg LANDMINE Hip Thrust (weak side) x 15 Reps
Bentover Row + RDL Complex x 5 Reps
(One Rep = Bentover Row + stand + RDL + stand)
Single-Leg LANDMINE Hip Thrust (strong side) x 15 Reps
Bentover Row + RDL Complex x 5 Reps
Rest 2-3+ min
———————
D. 2 Rounds:
10 DB Hang Power Cleans
10 Cal Row
10 Russian KBS (heavy)
10 EZ or BB Spider Curls
Rest 2-3 min between rounds
———————
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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First one at same weight as top set
Next two sets at 90-93% of top set
———————
B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (0-1 RIR)
Then 2 additional sets (with rest between):
10% less than top set for 4-6 Reps
20% less than top set till 0-1 RIR
———————
C. Giant Set x 3 Rounds:
First sets of each lighter, than two challenging rounds at same load
Close-Grip Incline Bench Press x 12-20 Reps
DB Snatch (alternate arms) x 10-12 Reps (alt arms each rep)
Bentover Rear Delt Raises (pinkies up) x 15-20 Reps
Rest 2-3 min
———————
D. Seated EZ or Barbell Overhead Tricep Extensions
Quickly find weight for one challenging set of 15 Reps
Then complete 8-10 Reps EMOM x 5 min @ same weight
———————
E. Plank on Rings
6 minute running clock to accumulate as much “HOLD TIME” as possible
Anytime you break, complete 10 Reverse Crunches before returning to Planking (clock keeps running)
———————
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 1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First one at same weight as top set
Next two sets at 90-93% 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. Work period for 90 seconds (Rest 2 min) x 4 sets:
Split Squat sets should be smooth and unbroken (approx 20-25 seconds per 10 reps)
One-Arm DB Rear-Foot Elevated Split Squat x 10 Reps (weak leg)
Decline/GHD Sit-ups x 10 Reps
One-Arm DB Rear-Foot Elevated Split Squat x 10 Reps (weak leg)
Decline/GHD Sit-ups x Max Reps in remaining time
———————
D. 2 Rounds:
Each round quickly, then rest 3+ min as needed to ensure optimal performance on next round
10/7 Cal Bike (male/female) (hard effort)
Dual KB Front Rack Walk x 50m (heavy, unbroken)
Spanish Squat x 10-15 Reps
Dual KB Front Rack Walk x 50m (heavy, unbroken)
10/7 Cal Bike (male/female) (hard effort)
———————
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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps
First one at same weight as top set
Next two sets at 90-93% of top set
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 0-1 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. Strict Pull-ups and/or Band-Assisted Pull-ups OR Rack Pull-ups
1 set of 6-8 Reps (challenging variation)
Then 1 set of 15-20 Reps at easier variation
———————
D. DB Fly/Press Hybrid
1 x 12-15 (tough set)
+ Superset with MAX UNBROKEN Push-ups
Push-ups @ 20X0 tempo (no pause at top of rep, 2 sec lowering phase)
(elevate hands as needed to ensure 6+ reps unbroken)
———————
E. DB Preacher “Hammer” Curls
50 Reps as in as few sets as possible.
Start with a tough set of 15-20 Reps unbroken
Rest 45 seconds anytime you break a set
———————
Day 6 – OPTIONAL Conditioning
A. 600m Farmers Carry “For Time” (heavy DB/KB in each hand)
***Choose weight where you believe you could make the first 200m unbroken without reaching failure
Every time you set the weights down, complete:
10 Burpee Deadlifts (with DB/KB in each hand)
20 Air Squats
———————
B. AMRAP 15 min:
Run 200m
5 High Box Jumps (step down)
15 Cal Row
15 Russian KBS (unbroken)
To reply you need to sign in.