Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

Box Squat

  • To a heavy single
  • 3, 3, 3, 1, 1, 1
  • do as many sets as it takes to get warmed up

Deadlift- to a heavy single

  • Week 1: conventional stance from a 1-2 plate deficit
  • Week 2: sumo stance from a deficit
  • Week 3: conventional stance from 2 mats
  • Week 4: Sumo stance from 2 mats

Flat Bench

  • 45 lb. bar x 20 reps, 135 lbs x 10-20 reps, whatever it takes to get warmed up
  • then up to a heavy single, touch and go reps
  • 3, 3, 3, 1, 1, 1

5 Set Giant Set

  • Incline DB press- 6-10 reps
  • Flys- cable or DB- 12 reps
  • Dips- 10-20 reps
  • Shrugs- cable or DB- 20 reps
  • Face Pull- 20 reps

GHD Machine- Back Extensions- 4 x 10

ABs- Wheels or Weighted Crunches- 100 reps

Walking Lunges: 400 meters

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday