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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 95% 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 @ 95% 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)
———————
C. Bentover Row + RDL Complex
One Rep = Bentover Row + stand + RDL + stand
4 sets of 5 Reps
First two sets increase weight, then final 2 sets at same heavier loading
+ Immediately after the FINAL SET;
Row 20 Pulls for Max Calories (1 powerful pull every 3 seconds is the goal!)
———————
D. Booty and Biceps x 3 Rounds:
Note, for the single-leg high jump, video shows a jump over a bench. The “intention” of being explosive can occur without the bench (and minimize any associated risk)
Single-Leg LANDMINE Hip Thrust (weak side) x 12-18 Reps
Superset Single-Leg High Jump (weak side) x 3-5 Reps
Rest 1 min
DB Preacher “Hammer” Curls x 10-15 Reps
Rest 1 min
Single-Leg LANDMINE Hip Thrust (strong side) x 12-18 Reps
Superset Single-Leg High Jump (strong side) x 3-5 Reps
Rest 1 min
DB Spider Curls x 10-15 Reps
Rest 1 min
———————
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 @ 95% 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 4 Rounds:
First 1-2 Rounds build in weight, then final 2-3 Rounds at same challenging loading
12 Reps DB Snatch (alternate arms) (heavy)
8-12 Reps Tricep Extensions + Max Reps Close-Grip Bench Complex
6 Reps DB Snatch (alternate arms) (same weight)
12-18 Reps KB Lateral Raise
Rest 2-3+ min between rounds
———————
D. Superset Core/Chest Sequence x 2 Rounds:
Plank on Rings x 30-60 seconds
Banded Crossovers x 15-20 Reps
Plank on Rings x 50% of time from first set
Push-ups x Max Reps unbroken
(elevate hands if needed to ensure 6+ unbroken reps)
Rest 2-3 min as needed
———————
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 @ 95% 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. One-Arm DB Rear-Foot Elevated Split Squat (DB in hand of support leg)
Quickly find a tough weight for 15 Reps per leg
Rest a few minutes
Then complete 6-8 Reps “EMOM x 10 min” (alternating legs each min)
Use the same weight as the 15-rep set
———————
D. Complete each “Giant Set” Sequence x 2 Rounds
Perform quickly, resting only to ensure quality movement
Farmers Walk 100m (heavy; set down briefly at 50m)
Spanish Squat x 10-15 Reps
Decline/GHD Sit-ups x 10-15 Reps
Rest 2-3+ min as needed for recovery
Farmers Walk 100m (heavy; set down briefly at 50m)
“Long-Stride” Walking Lunge (BW only) x 20-30 Reps (10-15 per leg)
Reverse Crunches x Max Reps in 60 seconds
Rest 2-3+ min as needed for recovery
———————
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 @ 95% 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. Alternate Movements x 5 sets each:
Note that EVERYBODY should use assisted pull-ups for at least the first 2-3 sets, then you can switch to regular pull-ups or even add weight for the final set(s)
Strict Pull-ups and/or Band-Assisted Pull-ups x Reps 25-20-15-10-5 (increasing difficulty)
Rest 1-2 min
DB Fly/Press Hybrid x 12-15 Reps between each set
Rest 1-2 min
———————
D. Standing Curl (EZ or BB)
Using weight that is approx for a “challenging” set of 12-15 Reps, complete:
EMOM x 5 Min – Reps 10-9-8-7-6 (decrease 1 rep each minute)
———————
Day 6 – OPTIONAL Conditioning
A. 6 Rounds:
20/15 Cal Row (male/female)
Box Jumps x Reps 12-10-8-6-4-2 (increase height of box every round)
Box Jump Example:
12 reps at 24’’ and final 2-rep set at 39’’
———————
B. 6 Rounds:
Run 200m
16 Dual KB Deadlifts (unbroken, one KB each hand)
8 Dual KB Front Squats (one KB each shoulder)
To reply you need to sign in.