A1
Notes:Conventional Deadlift
Dead stop reps, 3 second eccentric. 6 sets of 5/3/2/5/3/2. Complete Rest (3-5 min) Aim to use a challenging weight and increase it across the first 3 sets. Then go slightly heavier for the second 3 sets. For example Wave 1 Set 1 - 100kg x 5 reps Set 2 - 102.5kg x 3 reps Set 3 - 105kg x 2 reps Wave 2 Set 4 - 102.5kg x 5 reps Set 5 - 105kg x 3 reps Set 6 - 107.5kg x 2 reps
- 6 Sets
B1
Notes:Snatch Grip Rack Pull (Above knee)
Touch & go reps with 3 second eccentric, backdown set on last set - (decrease weight by 30%, go to technique failure). 4 sets of 6/5/4/AMRAP. Partial Rest (2 min)
- 4 Sets
C1
Notes:Hack Squat
3 sets of 9/8/7. Partial Rest (90s) Increase weight on each set
- 3 Sets
D1
Notes:Bulgarian Split Squat
Perform a 10 second isometric hold in the bottom of the rep of the final rep on each set, then finish with a drop set on all sets, decreasing weight by 30% and going for AMRAP. 2 sets of 10 reps. Partial Rest (90s)
- 2 Sets
E1
Notes:Glute Ham Raise
2 sets of 8-10 reps. Partial Rest (60s)
- 2 Sets