Warm-ups for Strength Block

4-6 Week Strength Block 

  • Lower Reps – Lower Intensity
  • Use next 4-6 weeks to recover for the last 12 weeks of high-intensity workouts and to gear up for next 12

Strength Block Structure 

Monday: Lower Body

  • Tracked Movements
    • Back Squat
    • Stop Deadlift
  • Warm-up
    • 2-3 Sets
      • 16 Sliding Reverse Lunges With Samson Stretch (8 per side)
      • 14 Air Squats
      • 12 Lateral Banded Walk
      • 10 Good Mornings
      • 6 Box Jumps

Tuesday: Upper Body

  • Tracked Movements
    • Strict Overhead Press
    • Pendlay Row
  • Warm-up
    • 6 Minutes of:
      • 6-8 Kneeling KB Press (per side)
      • 10 IYT (Blackburns)
      • 15 Second Chin-up Hold
      • 20 Second Side Plank/side

Wednesday: Mixed Modal Conditioning

  • No Tracked movements
    • Use as an active recovery day
    • Constant movement for 30 minutes (Grinder pace)
  • Warm-up
    • N/A

Thursday: Lower Body

  • Tracked Movements
    • Cleans
    • Pause Front Squats
    • Back Rack Reverse Lunges
  • Warm-up
    • 3 Sets:
      • 10 Cal Row
      • 10 KB Swing (Feet pointed forward)
      • 10 Goblet Squat
      • 10 DB High Pulls
      • 10 Jumping Lunges

Friday: Mixed Modal Conditioning

  • No Tracked movements
    • Use as an active recovery day
    • Constant movement for 30 minutes (Grinder pace)

Saturday: Upper Body

  • Tracked movements
    • Barbell Bench Press
    • Strict Weighted Pull-ups
  • Warm-up
    • 2-3 Sets
      • 10 Cal Assualt Bike
      • 5 Single Arm Sliding Push-up
      • 5 Pull-ups
      • 5 Clapping Push-ups
      • 10 Inverted Row

Sunday: Rest Day

 

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