A1
Notes:Deadlift
6 sets of 6/4/2/6/4/2 reps - Complete Rest (4 minutes) 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 8 reps Set 2 - 102.5kg x 6 reps Set 3 - 105kg x 4 reps Wave 2 Set 4 - 102.5kg x 8 reps Set 5 - 105kg x 6 reps Set 6 - 107.5kg x 4 reps
- 6 Sets
B1
Notes:Front Squat
3 sets of 2-4 reps. Intentionally slow 5 second eccentric, 3 second pause in the bottom position. Partial Rest (2min)
- 3 Sets
Superset
B2
Notes:Hanging Knee Raise
3 sets of 8-10 reps. Partial Rest (2min)
- 3 Sets