January 2nd, 2018

Monday: 
Lower Body Strength
Part A and B repeat week to week. Track these metrics.

***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.

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. Front-Rack Box Step-ups
6 sets of 6 reps PER LEG @ approx 12-14 RM weight
Complete all reps one leg, then switch
Setup box height so that your thigh is parallel to the ground when foot is planted on box
Keep rest relatively short between sets (prob about 90 sec at most)

D. AMRAP 3 min (rest 2 min) x 3 sets:

4 Hang Squat Cleans (challenging but unbroken weight)
8 Burpee Box Jumps
2 Hang Squat Cleans (same weight)
250m Row (or Run 200m)
Max Reps of Devils Press in remaining time (see video demo)

E. Heavy Russian Twists with DB – 3 x 16-20 reps (8-10 per side)
Start each rep from a dead-stop

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