December 10th, 2018

A. Back Squat OR Deadlift (alternate each week)
Ramp-up sets x Reps 10-6-3-3-1 (The 1-rep set should be 5-10% heavier than the working set)
Working Set: ONE challenging set of 5 reps
Example if the top set of 5 reps for Back Squat is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 3, 330 x 1, Then working set 315 x 5
***Make sure to BEGIN cycle at about 85-90% of projected 5-RM for each lift

B. Back Squat OR Deadlift (alternate each week) – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for the FOLLOWING week in part A

C. 5 Sets, increasing weight each set to challenging set of Complex:

2 Hang Clean Pull
2 Hang Squat Cleans
2 Front Squats (with 2 sec pause at bottom of each rep)

D. DB Walking Lunges (Heavy DB in each hand)
1 x 16 (light, warmup, 8 per leg)
3 x 16 (8 per leg, alternating legs)
All three work sets at same heavy weight

E. Heavy Russian Twists (DB) – 3 x 12-16 reps (6-8 per side)
Superset the FINAL SET ONLY with max reps unbroken
Ring or TRX Plank Sprawls (scale on knees to achieve 8+ quality reps)


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