A1
Notes:Deadlift
3 sets of 5 reps. Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets 4 second lowering on each rep, touch and go reps.
- 3 Sets
B1
Notes:Deficit Deadlift
3 sets of 10-15 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets Perform these with a pause on the way UP, holding at mid shin for 1 second, before completing the rest of the rep.
- 3 Sets
C1
Notes:Nordic Drop
3 sets of 6-8 reps Partial Rest (2 mins) Weeks 1 & 2 - 3-4 RIR on All Sets. Weeks 3 & 4 - 0-2 RIR on All Sets
- 3 Sets
D1
Notes:Hanging Knee Raise
3 sets of 12-15 reps Minimal Rest (0s) 1-2 RIR on all sets
- 3 Sets
Superset
D2
Notes:Cossack Squat
3 sets of 12-15 reps Partial Rest (90s) 1-2RIR on all sets. Elevate the working side as much as needed to access full range
- 3 Sets