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Tuesday 5/7
D/E Lower Main Speed Pulls 7x2 @ 75% Acc. 1 8 RM Sumo Stiff Legged DL Acc. 2 Split Stance BB RDL 3x8/leg Abs Hollow Hold 4x:45 (Scale Up: Add wt) Thursday 5/9 D/E Upper Main Strict Press 5x2 @ 70% Acc. 1 Strict Pull Ups 3x8 (scale up to Strict C2B) Acc. 2 Supinated Bent Over BB Row 3x10 Abs 4x10 V-ups superset 4x15 heel taps Saturday 5/11- New Cycle Starts M/E Lower Main 2RM Back Squat Acc. 1 Drop Set 70% for 1xMax Reps Acc. 2 1.25 Hip Bridges 3x10 Abs Elbow Plank w/ Leg Lift: 30 R leg+ :30 L leg (scale up to lift opp arm)
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Tuesday 4/30
M/E Lower Main: 1 RM Deadlift against 20% Bands Acc. 1:KB Lateral Box Step Ups 4x8/leg Abs: Single Arm DB OH Sit Up 4x10/side Finisher: 100 Leg Curls against Bands Thursday 5/2 M/E Upper Main: 1 RM Push Press Acc. : 6RM Strict Press Abs: Banded Plank 4x1 min Finisher: 3 rounds: 20 Banded Palm Up Pull Aparts, 10 face down windmill + press, 10 scap pushups Saturday 5/4 Surprise PL Wod No Homework Tuesday 4/23 M/E Upper Main: 2 RM Z Press Acc. 1: Chest Supported Wide Grip BB Row 4x8 Abs: Chinese Plank 4x :45 (scale up to weighted) Finisher: Seated Banded Tricep Ext. 4x20 Thursday 4/25 D/E Lower Main: Speed Pulls 8x2 @ 70% Acc. 1: Stationary Alt. unilateral Lunge (1 KB)/ side 3x8/side Acc. 2: BB Tempo RDL 3-1-1 4x8 Abs: KB Standing Side Bends 4x20/ side Saturday 4/27 D/E Upper Main: Strict Press 5x3 @ 65% Acc. 1: Standing Arnold Press 4x10/arm (two DBs) Acc. 2: BB Bent over Banded Row 3x10 Abs: Banded Strict GHD Situp 4x10 Homework: Grip Work Accumulate 10 Minutes Pick your Poison: Plate Holds, Dead Hang, Towel Dead Hang, etc. Tuesday 4/16
D/E Lower Main: Speed Pulls from Rack (Bar below knee) 7x3 @ 65% Acc. 1: Farmers Carry 8RM Box Step Up / Side (all 8 per side) Acc. 2: Glute Ham Raises 3x10 Scale up or down Abs: Hanging Leg Raises 4x15 Scale Up with Ankle weights Thursday 4/18 D/E Upper Main: Strict Press 5x5 @ 60% Acc. 1: 45* DB Row 4x8/arm Acc. 2: Kneeling Diagonal Banded Row 4x12/side Abs: Flutter Kicks 4x15 Superset Russian Twists 4x15 Saturday 4/20 M/E Lower Main: 2 RM Deadlift from 2" Blocks Acc. 1: 5RM Seated GMs (Box SQ height) Abs: Banded Leg Curls 4x20 Finisher: 100 Banded GMs Homework: Tate Presses- Accumulate 150 Tuesday 4/9
D/E Upper Main: Bench 5x3 @ 75% w/ Pause Acc. 1: 8RM Floor Press Acc. 2: Bradford Press 4x15 Abs: BBOH Sit-ups 4x10 Thursday 4/11 M/E Lower Main: 1 RM Farmer Carry DL Acc.: Curtsey Lunge 4x8/side (Heavy) Abs:Hollow Rocks 4x20 (scale up to wt) Finisher: Single Leg GHD Back Ext. 4x10/leg Saturday 4/13 M/E Upper Main: 1RM Strict Press Acc.: 6RM DB Push Press Abs: GHD/Abmat Weighted Sit-ups 4x10-15 Finisher: Lateral Raises 4x15 Homework: Bicep Curls Accumulate 75/arm Go Heavy and do smaller sets of no more than 12 reps per set. Tuesday 4/2
M/E Lower Main:1 RM Good Morning Accessory 8 RM Stiff Legged DL w/ Bands to Front Abs: Banded Plank 4 x 1 min Finisher: Banded Back Extensions w/ 3 sec Pause at Top 4x 15 Thursday 4/4 M/E Upper Main: 3 RM Bench Press Reverse Bands Accessory: Landmine Row 3 RM Abs: Dead Bug Crunch 4x 15 Finisher: Banded Pull A-parts Accumulate 200 Saturday 4/6 D/E Lower Main: Box Squats 7x3 55% +25% Chains Accessory: 2" Deficit Split Squats (FFE) 3x8/leg Accessory: BB GM Banded to Front 3x 10 Abs: Face Up GHD Paddling 4 x :30 Homework: Air Squats AND Push Ups Accumulate 100 each/week Tip: Try to do sets of 5 or 10 at a time over the course of your work day. Tuesday 12/18
D/E Upper Main: Bench Press 45% + 20% chains 9x3 Alt Grip Top Set: Close Grip Bench Press Top Set x 8 (Start at 50% increasing 5# each week) Accessory: 8RM Barbell JM Press Abs:Banded Reverse Crunch 3x15 Superset Louie Push-ups 3x12 Thursday 12/20 M/E Lower Main:2 RM 1" Deficit DL (Reset/ No TNG) Accessory: Front Rack KB Box Step Ups 4x8/leg Abs: Standing Pallof Press 3x8 Superset 3x5 Standing Pallof Rotations 3x5 Finisher: 100 Banded Good Mornings Saturday 12/22 M/E Upper Main:1 RM Wide Grip BP Drop Set: Max Reps at 70% of Today's Max Accessory: Dips 3x8 reps Abs:Weighted Plank 3x1 min Finisher: Lying Reverse DB Flys 4x25 Homework: Weighted Pull-ups 3x Max Reps @40% of 1RM Tuesday 12/11
M/E Lower Main: 1 RM Back Squat w/ Reverse Bands Accessory: Bul. Split Squats 4x8/leg Abs: Hollow Holds 4x :45 (scale up to weighted) Finisher: Banded Leg Extensions 4x20 Thursday 12/13 M/E Upper Main: 1 RP Wide Grip Floor Press Drop Set: Max Reps at 70% Abs:Weighted Russian Twists 4x15 Superset: 4x15 Flutter Kicks Finisher: Flat Banded Pull Aparts 4x15 (Heavy Band) Saturday 12/15 D/E Lower Main:Back SQ 55% + 25% Bands 12x2 Accessory 1: Top Set hit 8 reps 10# More than last weeks Weight (if starting out use 60%) Accessory 2: Reverse 1" Deficit Lunges 3x8/leg Abs: Weighted Decline (GHD) Situps 8RM Tues (Lower)
Main Lift: Week 1: Back Squat 5x5 to box (work across) Week 2: Back Squat 5x4 to box (work across) Week 3: Back Squat 5x3 to box (work across) Week 4: Back Squat to box, drop weight, 3 reps ONTM x10 Week 5: Add from Week 4, 3 reps ONTM x10 Accessory: Week 1-3: 3x15/leg DB Split Squats 3x :45 Back Extension Hold 3x 12 V-up Week 4-5: 4x15/leg One Legged DB RDL 4x15 Weighted Back Extension 4x15 Weighted Sit-up Thurs (Upper) Main Lift: Week 1: Pause Bench Press with chains, 5x5 (work across) Week 2: Pause Bench Press with chains, 5x4 (work across) Week 3: Pause Bench Press with chains 5x3 (work across) Week 4: Pause Bench Press with chains, drop weight, 3 reps ONTM x10 Week 5: Add from Week 4, 3 reps ONTM x10 Accessory: Week 1-3: 3x20 Banded Lat Pulldowns 3x20 Banded Face Pulls 3x :60 Weighted Plank Week 4-5: 4x :90 Weighted Plank 4x 12 Paused Ring Rows 4x 12 Single DB Tricep Extensions Lower (Tues)
Main: Week 1: Sumo Deadlift: Every :90, 10 reps for 5 working sets (work across) Week 2: Sumo Deadlift w/ red band: Every :90, 10 reps for 5 working sets (same weight as last week) Week 3: Sumo Deadlift: Every 2 min, 6-8 reps for 6 working sets (work up) Week 4: Sumo Deadlift w/ red band: Every 2 min, 6 reps for 6 working sets (work across from where you stopped last week) Accessory Week 1-2: 3x10 Double KB Tempo DL (4 sec neg, 1 sec pause at bottom) 3x15 Heavy Goblet Squat 3x15 Weighted Back Extensions Upper (Thurs) Main: All weeks Half-Kneeing Landmine Press. Start with weak arm and match reps with strong arm. Week 1: 3x15/arm Week 2: 4x12/arm Week 3: 5x10/arm Week 4: 6x8/arm Accessory: Week 1-2: 3x20 Band Pullaparts 3x20 Double KB Bent Over Row (no bench) 3x20 Push-ups Week 3-4: 3x20 Banded Face Pulls 3x20 KB Bench Press 3x20 BB Bent Over Row on Elevated Bench |
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