18 Weeks
3 days/ week
Block 1 prep
Block 2 + 3 strength
Block 4 peak
FeaturesA1
World's Greatest
3 x 5
A2
Air Squat
3 x 20
B1
Back Squat
5 x 5 @ 50, 60, 70, 75, 80 %
B2
Dead Bug
3 x 10
B3
Glute Bridge
3 x 20
C
Walking Lunges
3 x 8
D1
Elevated Hamstring Bridge
3 x 10
D2
DB Romanian Deadlift
3 x 10
A
Flexibility/Mobility Routine
Conditioning
B
Conditioning
Choose your poison and go to town. Do 10-60 minutes of conditioning work. Examples: easy walk, hard walk, hiking/ trail walk, jog/ run/ hill sprints/ trail run, bike ride, stationary bike, treadmill, rower, battle ropes/ other light conditioning tools. Get creative and get to work, just don't wreck yourself for tomorrow's workout.
A1
Dowel Pass-Throughs
3 x 5
A2
Band Pull-Apart
3 x 20
B1
Bench Press
5 x 5 @ 50, 60, 70, 75, 80 %
B2
Band Lat Extension
3 x 15
B3
Face Pull
3 x 20
C
Shoulder Press
12, 10, 8, 6
D
1-Arm DB Row
5 x 8
E
DB Tricep Extension
3 x 10
A
Flexibility/Mobility Routine
Conditioning
B
Abs 1
5 rounds :30 seconds on / :30 seconds rest 1) jack knife sit-up 2) plank 3) ankle biters 4) flutter kicks 5) downward dog toe touch
A1
Gorilla Stretch
3 x 5
A2
Glute Bridge
3 x 20
B1
Deadlift
5 x 5 @ 50, 60, 70, 75, 80 %
B2
90/90 Hamstring Bridge ISO
3 x 0:20
B3
Plank
3 x 30
C
Rack Pull
5 x 3
D
Lat Pulldown
4 x 12
E
Standing Band Crunch
25, 20, 15