Monday

Part A
Single Leg KB Romanian DL, rest 1:30
4 x 12 e/s @ moderate
* Back leg off the ground if you can - if you can't you can stabilise with the foot on the ground as long as the focus stays on the front leg

Part B
Heels Elevated Back Squat, rest 1:30
3 x 15 @ light/moderate

Part C
1:30 On 1:30 Off for 12:00
10 Alt Back Rack Lunge @ heavy + ME Cossack Squat
* Keep moving for the whole 1:30

Part D
Weighted GHD Hip Extension, rest 1:30
3 x 12 @ moderate
* Use a BB, held with extended arms
* Only complete if you are NOT following the Athlete Program

Tuesday

Wednesday

Part A
Tempo DB Strict Press, rest 1:30
5 x 5 @ moderate/heavy
* Tempo = 118X
* Super slow eccentric phase

Part B
3 RFQ
20 Plate Around the World @ moderate (10 each direction)
15 DB Lateral Raise @ light
1:30 Rest
* Keep the Plate really close to your head during the Around the World
* Make sure you have a slight bend in the elbow during the Lateral Raise
* Only complete if you are NOT following the Athlete Program

Part C
Tempo DB Reverse Fly, rest 1:30
4 x 10 @ light
* Tempo = 222X
* Choose a weight that challenges you for the last few reps

Part D
Upright BB Row, rest 1:30
3 x 15 @ light
* The last few reps of each set should be really challenging

Thursday

Friday

Part A
Tempo OH Grip Pull Up, rest 1:30
4 x 8
* Tempo = 215X
* Use a band or add weight to adjust the difficulty so you’re completing 8 reps each round

Part B
3 RFQ
10 Supine Plate Pull Over @ moderate
10 Ring Rows @ hard
1:30 Rest
* Set up your Rings so achieving 10 reps is challenging – elevate your feet or add weight if you need to
* Only complete if you are NOT following the Athlete Program

Part C
Tempo DB Bicep Curl, rest 1:30
3 x 10 @ moderate
* Tempo = 215X
* Make sure there is no pause at the bottom

Part D
Bent Over Row, rest 1:30
3 x 15 @ light/moderate
* Increase the weight each set if you can – focus on slow, controlled and consistent movement

Saturday

Part A
5 RFQ
8 Bench Press @ 70 - 80%
ME Clapping Push Up
1:30 Rest
* Move immediately from the Bench to the clapping Push Up
* Only complete if you are NOT following the Athlete Program

Part B
DB Bench Press, rest 1:30
4 x 10 @ heavy
* The last few reps of each set should be nearing failure

Part C
3 RFQ
15 DB Skull Crusher @ light
ME UB Diamond Push Up
1:30 Rest
* Superset the movements, make sure you have as little rest as possible between the Skull Crusher and the Push Ups

Part D
Tempo Box Dip, rest 1:30
4 x 5
* Tempo = 512X
* Set up 2x boxes and you will be dipping in between them with a hand on each, make sure you lean your body forward slightly to engage your Pecs