Jan 28 & 30

Tuesday - Max Effort Squat

Main Move: 
Cambered Squat 1RM



Accessory:
DB Lunges 3x10
Heavy Sled 5x25m

 

 

Thursday - Dynamic Effort Squat

Main Move: 
Banded High Box Squat 12x2 @ 70-85%



Accessory:
Pause Front Squats 3x3
Chained Squat 4x5

Jan 21 & 23

Tuesday - Max Effort Deadlift

Main Move: 
Deficit Sumo Deadlift 3RM



Accessory:
Good Morning Off Pins 6x4
Romanian Deadlift 5x5

 

 

 

 

Thursday - Dynamic Effort Deadlift

Main Move: 
Stiff Legged Deadlift 8x2 @ 60-85%



Accessory:
Rack Pulls 4x5
Weighted Hip Ext 4x10

Jan 14 & 16

Tuesday - Max Effort Bench

Main Move: 
Floor Press 3RM



Accessory:
Incline Bench 4x6
Skull Crushers 4x8

Thursday - Dynamic Effort Bench

Main Move: 

Narrow Grip Bench 9x3 @ 50%

Accessory:

Stability Bench 5x5

Bent Over Row 4x10 

Jan 7 & 9

Tuesday - Max Effort Squat 

Main Move: 
Zercher Squat 3RM



Accessory:
DB Lunges 3x10
Heavy Sled 5x25m

Thursday - Dynamic Effort Squat 

Main Move:

Low Box Squat 10x2 @ 65-70%

Accessory:

Pause Front Squat 3x3

Chained Squat 4x5