A1
Notes:Snatch Grip Deficit Deadlift
Touch & Go reps with a 5 second eccentric, using constant weight you can comfortably manage with 4-5 RIR on all sets. Final set is a backdown set (decrease weight by 30% and perform AMRAP, stopping once technique breakdown occurs) - 4 sets of 5/5/5/AMRAP. Complete Rest (3-5 min)
- 4 Sets
B1
Notes:Conventional Deadlift
Touch and go reps with 5 second eccentric - 3 sets of 6-8 reps. Partial Rest (2-3min)
- 3 Sets
C1
Notes:Hip Thrust
2 sets of 8-10 reps 2 second pause in top of each rep Partial Rest (90s)
- 2 Sets
D1
Notes:Front Foot Elevated Split Squat
1 & 1/4 reps, bottom partial emphasis - 3 sets of 6-8 reps per side. Minimal Rest (0s) 1 & 1/4 reps = All the way down, 1/4 of the way up, all the way down, all the way up counts as ONE REP.
- 3 Sets
E1
Notes:Single Leg Lying Leg Curl
1 & 1/4 reps, bottom partial emphasis - 3 sets of 6-8 reps per side. Partial Rest (60s)
- 3 Sets