Day 11

A. Warm-Up 

3 min bike 

100m walking lunges 

Back Extension x 15 

Mt. Climber with reach x 4 (each) 

Push-up x 8 

Elbow Plank T-rotation x 4 (each) 

Single Leg RDL x 8

B. Strength

Pause Back Squat (10-10-5-3-3-3-3)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

  

D. Accessory Work

Three sets of,

15 Back Extensions

50 Walking Lunges

30 Weighted Sit-ups

E. Giant Set

Three sets of,

12 Seated Rows

10 Strict Pull-ups

15 DB Single Arm Rows

Day 94

A. Max Effort Movement

Box Squat (Heavy Triple)

B. Unilateral Movement 

Every 3 Minutes for 9 Minutes (3 sets),

Walking Lunges x 20

AbMat x 20

C. Hamstring/Posterior Chain

Cable Pull-Through (3 x 8-12)

D. Core

Three sets of,

Cable Weighted Crunch x 20

MedBall Slams x 20

Day 80

A. Warm-Up 

Back Squat (Bar) 2 x 10 

Back Squat (95) 2 x 8 

Back Squat (135) 2 x 8 

B. Squat 

Back Squat x 100 (135/95) 

Divide in as many sets as needed. 

C. Unilateral Work 

Walking Lunges x 10 Minutes 

Keep track of total lunges. 

D. Core Work (Ab Thickness) 

5 sets of, 

Toes 2 Bar x 10 

Rollouts x 10 

Weighted Crunch x 20

E. Squat

Goblet Squat x 20 (53/35)