And we find ourselves back on cycle 9 for the first day in the second week. We have a quick warm up with skill work with your Oly bar. We are pulling dynamically and squatting heavy. I have plyo work programmed with extra credit. I have Compex in there as well with a 25% off discount code. So you have no excuses for not jumping on with 25% off on the unit.
You are getting a glimpse into the second week of the program I have been testing for the last bunch of weeks; it is powerful. So if you are goal is to not work hard, or carry a lot of thick muscle, then time to cancel because I don't know how to go to the gym and be mediocre.
Pillar to Plank Press Up - 10 reps
Knee Hug to Horizontal Lunge Twist - 10 yards
Banded Support Full Squat - 30 seconds
Clean Warm Up 1
We are going to pull heavy in the workout, so we need to be smart and add some skill work so you dont feel like this is your first rodeo; which of course it isn't.
Back Squat - 3×5 (add 5 lbs to Thursday's weight)
This is week 2 of the linear progress and we are adding 5 lbs to Thursday's squat workout. I want you to do 3 sets of 5 reps, straight across at the same weight. These should not be limit fives; on week two you should still be feeling pretty good.
Power Clean - 4x4
For PCs today, I want you to put on a weight that you can move both fast and explosively. I want 4 sets straight across at your weight. Pick something you can move fast.
Power Clean - 3, 3, 3, 3, 3
On your PCs I want you to move fast and explosive working the triples up to a heavy three. I dont want these to be a 3 rep max, but if you are feeling like getting jiggy with it, go for it. I have 5 working sets here.
Back Squat - 5x10 @ ~60% of 1 RM (rest 2 minutes)
I want you to pick a number that is close to 60% of your 1 RM. I rather you go a bit light as we are going to play with sets of 10 on alternating weeks. After doing the PAMC and my last 16 weeks of training, I realized we needed to alternate rep max weeks with volume weeks in the form of 10 reps. I want you to keep the rest periods down to under 2 minutes. Push yourself.
Complete 4 sets:
25-45 lbs Dumbbell Walking Lunge - 20 yards
Lateral Skiers Low Box - 20 reps (RT+LT=1)
Your legs are going to smoked from the squats, so pick a weight you can handle for the lunges and then get those feet moving on the lateral skips.
Banded Reverse Hypers - 20 reps
75-100 lbs One Arm DB Rows - 20 reps (alternate arms each set)
Bang out 20 reps of banded reverse hypers, then move to one arm DB rows for 20 reps. I want you to do just one side at a time. You have 4 sets so you will get 2 turns on each side with 80 total reverse hypers.
EXTRA CREDIT: COMPEX
Quads + Low Back | Seated + Laying Down | Static Position | Strength Protocol | Level 2 | Intensity: As much as you can tolerate
I am going to put the Compex back in the program. Today we are using it statically on the quads and low back post workout. I want you to sit with your legs bent in a static position for the quads and laying down for the hamstrings.
Put the Compex on level 2, no warm up is needed and crank the unit up as high as you can tolerate.
If you are thinking about picking up a Compex device, you can use the following code for 25% off:
If you have any question on the Compex and EMS, hit me up in the forums about it. I will answer any questions you might have. I really believe this is an important untapped resource we need to take advantage as a group.