September 23rd, 2019

Part A and B repeat week to week. Track these metrics

A. Back Squats (Low or High bar; stay consistent)
Build to a 1-Rep Max following the protocol at top of program
*Note that 1-RM should be QUALITY and shy of TECHNICAL failure
Then complete “back-off sets” of 3 Reps and 6 Reps at decreasing weights

B. Stop Deadlifts (small pause/reset on ground each rep)
Build to a challenging set of 1, 2 or 3 reps, following similar protocol at top of program
*Note that Deadlift is a movement where form should NEVER be sacrificed. You are STRONGLY encouraged to avoid any compromise of positioning and keep PERFECT pull position throughout.
Then complete “back-off sets” of 3 Reps and 6 Reps at decreasing weights

***Central Nervous System Fatigue will be quite high after the heavy Squat and Deadlift. Therefore, programming will be lower effort and higher rep for the rest of the day. You can also opt to skip everything else (you have completed the most important portion of the day already!)

C. Single DB Rear-Foot Elevated Split Squat
Reps 12-10-8 (per leg) Increasing to a MODERATELY DIFFICULT set of 8 reps

D. Reps 15-12-9 “Sprint”

Bike Calories
Weighted V-ups

E. Weighted Plank (plates on back or dip belt between two benches)
Build to the HEAVIEST set of 30-seconds
*If you make 30s unbroken, rest 2-3 min and add weight
*After the 30s max load, rest a few min, then complete 1 set of 45-60 seconds at reduced weight

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