Monday, 1/31/22

louie

First time? Check out the Training Guide

Welcome to the new training block, fellas!
For the next four weeks, we are going to focus HEAVY on fixing common sticking points in your lifts. Expect lots of assistance exercises programmed heavy instead of for volume, and plenty of hypertrophy-specific work. To continue developing overall athleticism and explosiveness, we will continue to start most sessions with dynamic movements. Rucking will be sparse during this training block, as we are focusing on more restful recovery on non-lifting days to accommodate all of this.

A1) Seated Box Jump:

8x1, highest height that you feel safe with

demo

A2) Explosive Step-up

8x4

demo

B) Pin Squat

6x1 @ 70-80% 1rm back squat, based on your ability for this particular lift. I want you guys starting just above the bottom position of YOUR squat, whether that's parallel or slightly below.

demo

C1) Dumbbell Bulgarian Split Squat

4x8 ea leg

demo

C2) Rear Leg Elevated Jump

4x3 ea leg

demo

D) Neutral-grip Lat Pulldown

4x8 1.5 reps (all the way down, halfway up, all the way down, all the way up = 1 rep)

demo

E1) Cable Rope Face Pull

3x20

demo

E2) Cable Rope Curl

3x20

demo

DEVELOPMENT:

1. Post in the comments what part of your recovery or life outside of training you are currently struggling with, and one thing you can do to make it better.