Thursday, 2/3/22

pisarenko

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.

A) Sprint

10yd x2 @ 75% effort

15yd x3 @ 95% effort

 

B) Trap Bar Jump

6x3 *30s rest between sets

demo

C) Deficit Deadlift

3x5 @ 80% 1rm deadlift *approx 4" deficit

demo

D1) Front Rack Lunge

4x5 ea leg

demo

D2) V-Up

4x10-20 *depending on ability

demo

E) Weighted Chin-up

1x5 @ RPE 7

1x5 @ RPE 8

1x5 @ RPE 10

1x3-5 @ RPE 7 (same weight as first set)

*If you can't do at least 8 bodyweight chin-ups, do 3x5 chin-ups without weight. If you cannot do at least 5 bodyweight chin-ups, do 3x3 negative chin-ups.

demo

F1) Face Down Incline Rear Delt Fly

4x10

demo

F2) Rear Delt Partial Swing

4x10

demo

DEVELOPMENT:

1. Watch this new Endeavour video. Post thoughts to comments along with workout results.