26/5/19 – Deadlift 5s Intensification Phase

 

Main Lift

1 x 2 @ 65%

1 x 2 @ 72.5%

4 x 4 @ 77.5%

1 x Max Effort @ 77.5%

Rest 60s between 65% and 72.5% sets

Rest 90s-120s between 77.5% sets

 

Accessory

Every 3 Minutes x 18 minutes, alternate between

  1. 5 Sandbag/Dball Over Shoulder Throw (focus on throwing as far as possible behind you!) 
  2. 10 Double KB Deadlifts @ 32kg/24kg + 100m Farmer’s Carry

 

19/5/19 – Back Squat 5s Intensification Phase

 

Main Lift

1 x 2 @ 65%

1 x 2 @ 72.5%

4 x 4 @ 77.5%

1 x Max Effort @ 77.5%

Rest 60s between 65% and 72.5% sets

Rest 90s-120s between 77.5% sets

 

Accessory

Every 3 Minutes x 18 minutes, alternate between

  1. 50m Sprint + 50m Recovery Jog back
  2. 20-30s Back Rack Holds @ 100%+ of 1RM Back Squat

 

11/5/19- Bench Press 5s Accumulation Phase

Plyometric 

10 minutes to build to a high double plyometric push up

Main Lift

5 Sets

5 Bench Press @ 70% of 1RM

6th Set is a max effort at 70%. Cap at 15 Reps.

Rest as needed between sets

Accessory

4 Sets:

12 Dumbbell Tate Press

-1 min rest-

Max Tempo Push Ups @ 1111

-1 min rest-

30 Piston Push Downs (per side) https://www.youtube.com/watch?v=ejTJj9iqGzg

-Rest as needed between sets-

4/5/19- Deadlift 5s Accumulation Phase

 

Main Lift

5 Sets

5 Deadlifts @ 70% of 1RM

6th Set is a max effort at 70%. Cap at 15 Reps.

Rest as needed between sets

Accessory

Every 3 Minutes x 18 Minutes

  1. 50m Sprints/Weighted Sprints/Sled Push
  2. 10 Single Leg Barbell RDLs AHAFA

then…

Every 2 Minutes x 12 Minutes

  1. 20 Seated Banded Hamstring Curls @ 3030
  2. 20 Banded Good Mornings @ 3030

 

28/4/19- Back Squats 5s Accumulation Phase

 

Main Lift

5 Sets

5 Back Squats @ 70% of 1RM

6th Set is a max effort at 70%. Cap at 15 Reps.

Rest as needed between sets

Accessory

Every 3 Minutes x 18 Minutes

  1. 8 Dynamic Bulgarian Split Squats with Dumbbells
  2. 3 Back Squats with 10s Pause @ 40-50% of 1RM

then…

Every 2 Minutes x 12 Minutes

  1. 10m Death March with Dumbbells
  2. 10m Front Rack Lunges with Kettlebells/Dumbbells