Wave 7 of my annual system model focuses on implementing our Sumo Deadlift and establishing overhead competency with a focus on overhead pressing.
Wave 7, falls into a concentric development block, so exercise selection emphasizes lifts with maximum force potential and assistance movements geared towards building up total tolerance & capacity in absolute strength.
This conjugate split employs built-in Triphasic protocols for power development, standard westside barbell protocols for absolute strength, and EXOS methods for developing explosive athletic performance.
Accessory work is dedicated to Olympic Weightlifting, Velocity Based Training, and accessory Repetition workouts for a 7-day split that establishes GPP specific to the wave's primary movement patterns.
Key Performance Indicators for strength, speed, and power, are built-in throughout the training wave, culminating in a final exit testing session to measure progress & isolate future strength development opportunities.
FeaturesPillar Prep
A
Lower Body Pillar Prep
Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hips, TFL LAX BALL: Lats, Piriformis, Hamstrings Mobility: Cal Poly Hip Flow x1 Hip Activation: Low Box Straddle Ups 2x10
B1
Single Leg Stepdown
2 x 8
B2
KB Sumo Deadlift
2 x 15
B3
Quadruped Hip CAR's (w/ External Feedback)
2 x 5
C1
Dynamic Glute Bridge Switches
3 x 4
C2
Band Resisted Kneeling Jump
3 x 3
C3
Band Resisted Heiden Jumps
3 x 3
C4
Cont. Lateral High Hurdle Jumps
3 x 5
D1
Paused Sumo Deadlift
3 x 5 @ 50, 60, 70 %
D2
Half-Kneeling Adductor Slider Stretch
3 x 8
E1
Sumo Deadlift
5, 5, 3, 3
E2
Sumo Deadlift
3 x 1 @ MAX lb
E3
Deadlift
1 x MAX @ 80 %
F1
Squat Clean + Pause @ Bottom
3 x 3
F2
Clean Pull + Hang Clean
3 x 2
F3
Power Clean
3 x 2
G1
Snatch Grip RDL
3 x 6
G2
Superband Assisted Cossack Squat
3 x 6
H1
FRC: 90/90 Internal Rotation LIFT-OFF's
3 x 3 @ 5
H2
Adductor Side Plank + PSOAS March
3 x 8
I
Bulgarian Split Squat
3 x 8
J
GHD Hip Extension
3 x 15
K
Rowing
125, 250, 500, 1000
L
Legs Up The Wall Flexibility Routine
1 x 5:00
Pillar Prep
A
Upper Body Pillar Prep
Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Triceps, Pec Minor, Traps Mobility + Scap Activation: Banded Shoulder Mobility
Movement Prep (Progression #4)
B
Scapular Rotations x10 ea. (fwd/bwd) Hanging Figure 8's x3 Strict Hanging Leg Lifts x10-15 Final Set: 60-second bar hold, performing all 3 variants without dropping from the bar.
C1
BTN Power Jerks
2 x 6
C2
Half-Kneeling Banded Face Pull to Y-Press
2 x 10
D1
Snatch Grip (BTN) OH Strict Press
3 x 5 @ 50, 60, 70 %
D2
Overhead Strict Press
5, 5, 3, 3
D3
Overhead Strict Press
3 x 1 @ MAX lb
D4
Overhead Strict Press
1 x MAX @ 50 %
E1
Power Jerk
3 x 3
E2
Shankle Complex
3 x 2
E3
Clean & Jerk
2, 2, 1
F1
Weighted Chin Ups
2 x 6
F2
Floor Press
2 x 6
G1
2-KB Hi-Low Carry (Overhead)
3 x 20
G2
Hollow Body Flutter Kicks
3 x 30
H1
Incline DB Row
3 x 10
H2
Incline DB Bench Press (Alt. @ Top)
3 x 10
I1
Push-Up
1 x 100
I2
TRX Inverted Row
1 x 100
J
Sprint
4 x 200
Pillar Prep
A
Full Body Pillar Prep
Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Glute/Hip, Groin, Lats Trigger Point: Calf, Piriformis, IT-Band, Lats Mobility: Full Body OLY Warmup Correctives: (Athlete Specific)
B1
Stick Mobility: Slap Shot Drill
2 x 4 @ 15
B2
Yoga Pose: "Wheel Pose"
2 x 1 @ 60
B3
1-KB Sots Press
2 x 5
OLY Active Dynamic Warmup
C
OLY: BB Warmup (Clean Series #3)
Perform the circuit as your OLY technique primer + ADW. KB Windmill x5 reps ea. Half-Kneeling KBBU SA OH Press x 5 reps ea. BB Sots Press x 5 reps Perform 2 rounds.
D1
Jerk Balance Complex
3 x 2
D2
Tall Kneeling Jammer Throws
3 x 6
E1
Squat Clean + Eccentric Front Squat
3 x 4
E2
Shankle Complex
3 x 1
F
Clean & Jerk
10 x 2 @ 60, _ , _ , _ , _ , _ , _ , _ , _ , 80 %
G1
TRX Straddle Up to Handstand Press
2 x 30
G2
Hanging Knee Raise
2 x 10
G3
L-Sit KB Twist & Press
2 x 10
G4
Supine Windshield Wipers
2 x 8
H1
Swiss Ball Deadbug
3 x 6
H2
Toes to Bar
3 x 10
Energy Systems Development
I
Grace
30 reps for time Clean and Jerk 135/95#
Recovery
J
Lower Body Flexibility Flow (5 Minutes)
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch
Movement Prep
A
Upper Body Movement Prep
Superband Shoulder Mobility x2 minutes Superband Pull-Aparts x20 reps KBBU Screwdrivers x10 reps ea. Mini Band Shoulder External Rotation x20 reps Superband Pass-Throughs x10 reps
B1
Decline Bench Press
6 x 6
B2
RFE Dynamic Quad Stretch
5 x 60
C1
3-Position Isometric Pull-Ups
3 x 5
C2
Half-Kneeling DB OH Press
3 x 12
C3
Dip
3 x MAX
D
Hanging Knee Raise
4 x 10
E1
DB Fly
3 x 12
E2
DB Tricep Extension
3 x MAX
F1
Machine Chest Supported SA Row
3 x 10
F2
Machine Chest Supported Row
3 x MAX
G
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Pillar Prep
A
Lower Body Pillar Prep
Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hip, Groin LAX Ball: Lats, Piriformis, Hamstrings Mobility: Banded Anterior Hip Mobilizations (kneeling & standing) Hip Activation: Mini Band Squat ISO's Repetition: KB Swings
B1
FRC: Quadruped Hip Internal Rotation LIFT-OFF's
2 x 5 @ 5
B2
Spring Ankle Position #4 (Level 1 Load: BW)
2 x 30
B3
Cont. Lateral High Hurdle Jumps
2 x 3
C1
GHD Weighted Back Extension
2 x 8
C2
Swiss Ball SL Leg Curl
2 x 6
D1
Band Assisted Glute-Ham Raise (Triphasic Power)
3 x 6
D2
R.S.I. Depth Jump Test
3 x 2
E
Banded Sumo Deadlift
10 x 2 @ 75 %
F
Squat Clean Complex 1
4 x 3 @ 70 %
G
SSB Good Morning (Front Banded)
4 x 5
H1
Sandbag Split Clean
3 x 5
H2
Pallof Lift + Lateral Lunge
3 x 6
H3
Swiss Ball PSOAS March
3 x 6
I1
GHD Single Leg Back Extension
2 x 6
I2
Low Box Straddle Ups
2 x 10
J1
SSB Power Step-Up + Knee Drive
2 x 5
J2
"Pop-Skip-Float" + Knee Drives (Vertical Emphasis)
2 x 20
K1
Front Harness Belt Squat
3 x 15
K2
KB Goblet Lateral Box Squat
3 x 10
Energy Systems Development
L
Timed Intervals
Perform each exercise & rest for 60 seconds in between each exercise. Complete 3-6 Rounds for conditioning. SSB Speed Squat x3 Deadball Good Morning Jumps x8 KB Swings x15 reps
M
Legs Up The Wall Flexibility Routine
1 x 10:00
Pillar Prep
A
Upper Body Pillar Prep
Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine/Back, Pec Major, Triceps LAX Ball: Lat/Rotator Cuff, Triceps, Front Delts Mobility: Banded Shoulder Mobility
Movement Prep
B
Upper Body Movement Prep
Prone Dowel Lift to Press x10 Band Assisted Front Lever x10 Rotational 1-Arm KB Swings x15 ea. Tall Plank Mini Band 3-Way Shoulder Taps x3 (3 taps) ea. (alternating) Mini Band Shoulder External Rotation x20 A: Prone Shoulder External Rotation PAILS / RAILS x3 ea. (5s holds) B: Mini Band Shoulder External Rotation x20 C: KB Snatch x20 ea. D: TRX Standing Rollout x10 E: Handstand Practice
C1
Reverse Band Incline Bench Press
3 x 4 @ 55, _ , _ %
C2
Supine Med Ball Chest Pass
3 x 5
D
Banded OH Pin Press
10 x 3 @ 75 %
E1
Clean & Jerk
2, 2, 1, 1 @ 75, _ , _ , _ %
E2
Crossover Symmetry - Y's
3 x 20
F1
Weighted Chin Ups
4 x 6
F2
KBBU Single Arm Z-Press
3 x 10
G1
Rotational Med Ball Shotput
3 x 8
G2
Half-Kneeling Stability Bar CHOP
3 x 10
G3
Parrallete Bent Arm Stand
3 x 15
H1
Wide Grip Pull Ups
10, 10, 6, 6
H2
Chest-Supported DB Row
4 x 12
I1
KB Snatch
2 x 10
I2
CHAOS BTN OH Press
2 x 20
I3
Half-Kneeling Single Arm Cable Row
2 x 10
Conditioning
J
Repeated Effort Circuit
Perform the exercises as a repeated effort circuit. Perform each exercise for max unbroken reps. When you reach failure, move onto the next exercise and repeat the process. Once you have completed the circuit, rest for 2-3 minutes and repeat for 2 or more rounds for conditioning. Seated DB Bicep Curl DB Tricep Extension Banded Bicep Curl Banded OH Tricep Extension
K
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Prep Period
A
Upper Body Movement Prep
Superband Shoulder Mobility x4 minutes Superband Pull-Aparts x20 Plank Opposites x10 ea. Mini-Band Shoulder External Rotation x20 Quadruped Mini-Band Fire Hydrants x20 ea.
Primary Calisthenics WOD
B
Cindy
As many rounds as possible in 20 min 5 Pull-ups 10 Push-ups 15 Squats Log your competition time in the leaderboard.
C1
Parallette L-Sit Hold
3 x 30
C2
Lying Leg Raises
3 x 15
C3
Ab Wheel
3 x 10
D1
Banded Tricep Pushdown
1 x 100
D2
Exercise Band Bicep Curls
1 x 100
E1
KB Arm Bar
2 x 45
E2
Prone Scorpion
2 x 5