Deadlifts

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 - 4 sets of 8-10 reps. Partial Rest (2-3min)

  • 4 Sets

C1

Notes:

Hip Thrust

4 sets of 12/10/8/12 - Increase weight each set, then drop back load for final set. Partial Rest (90s)

  • 4 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)

  • 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

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