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
C) Deficit Deadlift
3x5 @ 80% 1rm deadlift *approx 4" deficit
D1) Front Rack Lunge
4x5 ea leg
D2) V-Up
4x10-20 *depending on ability
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.
F1) Face Down Incline Rear Delt Fly
4x10
F2) Rear Delt Partial Swing
4x10
DEVELOPMENT:
1. Watch this new Endeavour video. Post thoughts to comments along with workout results.