Monday Back Squat 6 x 3 @70%Back rack alternating lunges, 3 x 12SS:A) DB Romanian Deadlift 4 x 10-12B) Banded Calf Raises 4 x 20Weighted Wall-sits 3 x :30-45 seconds Wednesday Bench Press 6 x 3 @70%DB Z-press 4 x 8-10SS: 4 x 10-12A) DB Chest Fly B) DB Bent-over row Plank Pull-throughs 3 x 30 (L+R...Read More
Day 1Deadlift w/ Chains, 10 x 2 @60%Specialty Bar Squatx 4 x 6-10 @60ish %Single Leg KB Deadlift 4 x 8-10/legSS: A) Reverse Hyper 4 x 8-12B) Band Pull-Through 4 x 25-30Weighted Planks, 3 x :30 Seconds Day 2Barbell Floor Press, 8 x 3 @50%Iso. Overhead hold, 3 x 10-12 secondsSS: A) DB Supported Row...Read More
MondayBack Squat, build to a heavy doubleRomanian Deadlift, 4 x 8-12 (heavy)SS: A) Weighted Step-ups, 4 x 8-10/legB: Single Leg Deadlifts 4 x 10-12Glute Ham Raise 3 x 5-8 (Banded if needed)Weighted Planks, 3 x :30 Seconds TuesdayBench Press Build up to a heavy doubleZ-Press, 3 x 8-10SS: A) DB Chest Fly 3 x 10-12B)...Read More
Monday1RM Bench PressSS:A) band pull-aparts 4 x 20B) banded face pulls 4 x 20Banded Good mornings, 3 x 20 WednesdayOptional: 1RM Strict Press, orStrict Press 5 x 4 @80%Deadlift 10 x 1 @ 50% (deload)SS: A) Weighted Step-ups 4 x 8-10/leg (goblet)B) Russian KB Swing, 4 x 12-16I’s, T’s, Y’s, W’s 3 x 10 Friday1RM...Read More
MondayBench Press, 5-5-3-3-1 buildingPush Press, 4 x 6-8 (301)Lat Pull-downs 3 x 20 (301)Banded Pull-aparts, 3 x 15 (301)Zottman Curls, 3 x 10-12Plank Pull-throughs 3 x 30 (L+R=2) TuesdayBack Squat, 5-5-3-3-1 buildingSS A) Barbell Romanian Deadlifts, 3 x 12B) Barbell Bent-over Rows, 3 x 12Pull-up Negatives 5 x 5 (30×1) (jump from box if needed,...Read More
Monday:Back squat 10 x 1 @ 50% (deload)Barbell Goodmornings 4 x 10-12 (3 second negative)SS: A) DB Deadlift 4 x 8-10B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB pull-throughs, 3 x 20 (L+R=2) Wednesday1RM Back SquatMobility and Recovery1 minute of Couch/Pigeon each side x 25-10...Read More
MondayBanded Deadlift, built to heavy single, 4×5 @ 70% of singleSpecialty Bar Squatx 4 x 6-10 HeavySingle Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 4 x 8-122) Band Pull-Through 4 x 25-30Plank Pull-throughs, 4 x 24 (L+R = 2) TuesdayBand Resisted Strict Press, 4 x 5 @70%Barbell Floor Press 4 x 8-10 HeavySS:...Read More
MondayBench Press, 10-8-5-3-3 BuildingStrict Press, 4 x 6-8 (301)Lat Pull-downs 3 x 15-20 (30×1) Banded Pull-aparts, 3 x 30Banded Bicep Curls, x 150, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayBack Squat, 10-8-5-3-3 BuildingSS A) DB Romanian Deadlifts, 3 x 12B) DB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump...Read More
MondayBack squat 8 x 2 @ 90%Heavy Walkout, 3 x 15 seconds @ 110%SS: A) DB Deadlift 4 x 8-10B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB taps, 3 x 30 (L+R=1) WednesdayBench Press 8 x 2 @ 90%Heavy Hold, 3 x 15 seconds @110%SS:...Read More
