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
A2) Explosive Step-up
8x4
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.
C1) Dumbbell Bulgarian Split Squat
4x8 ea leg
C2) Rear Leg Elevated Jump
4x3 ea leg
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)
E1) Cable Rope Face Pull
3x20
E2) Cable Rope Curl
3x20
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.