This protocol, also known as non-linear periodization, rotates through three key aspects of developing strength, power, and size:
This protocol is broken down into daily and weekly programs, to allow for both drop-in workouts to spice up your routine, as well as more fully fleshed out programs for a more comprehensive set-up.
This is a very structured program, and you will find yourself doing the same exercises (movements) each week, but with a differ-ent stimulus provided on a daily basis.
The benefits of this method include allowing you to train your body parts more frequently—more volume means bigger muscles. It helps to eliminate the ruts we fall into by doing 3 sets of 10 reps for years, or worse yet, body part splits (chest on Mondays, back and biceps on Tuesdays, etc.) for the purposes of athletic development. Finally, it drastically decreases the chance of a plateau by providing new stimuli on a daily basis.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 1
Workout #1: Full Body
Warm-Up/Activation
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
Dumbbell “T” Balance - 2 sets of 8 reps per leg
Max Effort
Bulgarian Squat - 5,5,5 each leg
Dynamic Effort
Floor Press - 5,5,5
Repetition Effort
RDL - 10,10,10,10
Assistance
Alternating Shoulder Press - 10,10,10 each arm
Single Leg Deadlift (Two Dumbbells) - 10,10,10 reps each leg
Program Notes: Circuit the warm-up/activation exercises.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 1
Workout #2: Full Body
Warm-Up/Activation
Band Pull Aparts (Palms Up) - 2 sets of 20 reps
PVC Bench Thoracic Extension - 2 sets of 5 deep breaths
Lunging Yoga Rotations - 2 sets of 10 reps each side
Max Effort
Floor Press - 5,5,5
Dynamic Effort
Hang Clean - 5,5,5
Repetition Effort
Bulgarian Squat - 10,10,10,10 reps each leg
Assistance
Single Arm (One Dumbbell) Front Squat - 5,5,5 each arm
Cossack Squat - 8,8,8 each side
Program Notes: Circuit the warm-up/activation exercises.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 1
Workout #3: Full Body
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 8 reps per leg
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
Max Effort
RDL - 5,5,5
Dynamic Effort
Body Weight Bulgarian Squat Jump - 5,5,5 each leg
Repetition Effort
Floor Press - 10,10,10,10
Assistance
Shrug - 12,12,12
Bench Single Leg Glute Bridge (shoulders on bench) - 10,10,10 reps each leg
Program Notes: Circuit the warm-up/activation exercises.
In the second week, we increase to sets of 3 for each max effort exercise. An additional fourth set is added for all dynamic effort exercises, while the repetition effort and assistance work remains the same.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 2
Workout #1: Full Body
Warm-Up/Activation
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
Dumbbell “T” Balance - 2 sets of 8 reps per leg
Max Effort
Bulgarian Squat - 3,3,3,3 each leg
Dynamic Effort
Floor Press - 5,5,5,5
Repetition Effort
RDL - 3 sets of 12 reps
Goblet Squat - 3 sets of 12 reps
Assistance
Alternating Shoulder Press - 10,10,10 each arm
Single Leg Deadlift (Two Dumbbells) - 10,10,10 reps each leg
Program Notes: Circuit the warm-up/activation exercises.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 2
Workout #2: Full Body
Warm-Up/Activation
Band Pull Aparts (Palms Up) - 2 sets of 20 reps
PVC Bench Thoracic Extension - 2 sets of 5 deep breaths
Lunging Yoga Rotations - 2 sets of 10 reps each side
Max Effort
Floor Press - 3,3,3,3
Dynamic Effort
Hang Clean - 5,5,5,5
Repetition Effort
Bulgarian Squat - 3 sets of 10,10,10 reps each leg
Bench Single Leg Glute Bridge (foot on bench) - 3 sets of 10,10,10 reps each leg
Assistance
Single Arm (One Dumbbell) Front Squat - 5,5,5 each arm
Cossack Squat - 8,8,8 each side
Program Notes: Circuit the warm-up/activation exercises.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 2
Workout #3: Full Body
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 8 reps per leg
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
Max Effort
RDL - 3,3,3,3
Dynamic Effort
Body Weight Bulgarian Squat Jump - 5,5,5,5 each leg
Repetition Effort
Floor Press - 3 sets of 12 reps each
Incline Push-Up (feet elevated on bench) - 3 sets of 12 reps each
Assistance
Shrug - 12,12,12
Bench Single Leg Glute Bridge (shoulders on bench) - 10,10,10 reps each leg
Program Notes: Circuit the warm-up/activation exercises.
In Week 3, we keep the same number of reps and sets for the dynamic effort exercises and assistance work. However, we add Reverse Pyramid Sets for the max effort exercises, and include PSD sets for the repetition work.
Reverse Pyramid Training (RPT) is a “top down” approach. It is a style of training where you perform your heaviest set earlier in the workout when you’re completely fresh and then pyramid down to lighter weights. As such, this style of training absolutely requires a solid warm-up. Essentially, it is your traditional Pyramid Training with fewer reps but which still prepares your muscles and joints for heavy duty strength training.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 3
Workout #1: Full Body
Warm-Up/Activation
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
Dumbbell “T” Balance - 2 sets of 8 reps per leg
Max Effort
RPT Bulgarian Squat
80% - 5 per leg
70% - 6–8 reps each leg
60% - 6–8 reps each leg
Dynamic Effort
Floor Press - 5,5,5,5
Repetition Effort
PSD Posterior Chain - 3 sets
1A. Bench Glute Bridge (Feet on bench) - 12 reps
1B. RDL - 6 reps
1C. Bench Glute Bridge (feet on bench) - AMRAP
Assistance
Alternating Shoulder Press - 10,10,10 each arm
Single Leg Deadlift (Two Dumbbells) - 10,10,10 reps each leg
Program Notes: Circuit the warm-up/activation exercises. Build up slowly and carefully to 80% for the final exercise of the Repetition Effort set.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 3
Workout #2: Full Body
Warm-Up/Activation
Band Pull Aparts (Palms Up) - 2 sets of 20 reps
PVC Bench Thoracic Extension - 2 sets of 5 deep breaths
Lunging Yoga Rotations - 2 sets of 10 reps each side
Max Effort
RPT Floor Press
80% - 5 reps
70% - 6–8 reps
60% - 6–8 reps
Dynamic Effort
Hang Clean - 5,5,5,5
Repetition Effort
PSD Squat - 3 sets
1A. Goblet Squat - 12 reps
1B. Bulgarian Squat - max weight each leg
1C. Goblet Squat - AMRAP
Assistance
Single Arm (One Dumbbell) Front Squat - 5,5,5 each arm
Cossack Squat - 8,8,8 each side
Program Notes: Circuit the warm-up/activation exercises. Build up slowly and carefully to 80% for the final exercise of the Repetition Effort set.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 3
Workout #3: Full Body
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 8 reps per leg
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
Max Effort
RPT RDL
80% - 5 reps
70% - 6–8 reps
60% - 6–8 reps
Dynamic Effort
Body Weight Bulgarian Squat Jump - 5,5,5,5 each leg
Repetition Effort
PSD Chest - 3 sets
1A. Incline Push-Up (Feet on bench) - 12 reps
1B. Floor Press - max weight
1C. Incline Push-Up (Feet on bench) - AMRAP
Assistance
Shrug - 12,12,12
Bench Single Leg Glute Bridge (shoulders on bench) - 10,10,10 reps each leg
Program Notes: Circuit the warm-up/activation exercises. Build up slowly and carefully to 80% for the final exercise of the Repetition Effort set.
Traditional recovery weeks (as seen in previous programs) are typically smaller versions of the previous three weeks, to help prepare and repair your body for the next 3 weeks. Here, we program new movements (still at 60% max effort for active recovery) to allow you to practice new exercises for the next 3 weeks of training.
The Assistance exercises in this section focus on shoulder, knee, and lower back health. You could easily substitute extra glute work for knee health or core stability exercise for lower back health. This decision should be based on how you feel after the previous 3 weeks of hard training.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 4
Workout #1: Full Body
Warm-Up/Activation
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
Dumbbell “T” Balance - 2 sets of 8 reps per leg
Max Effort
Goblet Pause Squat - 4,4
Dynamic Effort
Shoulder Press - 3,3
Repetition Effort
Sumo Deadlift - 6,6
Assistance
Bench Supported Shoulder “Y” Raise - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 4
Workout #2: Full Body
Warm-Up/Activation
Band Pull Aparts (Palms Up) - 2 sets of 20 reps
PVC Bench Thoracic Extension - 2 sets of 5 deep breaths
Lunging Yoga Rotations - 2 sets of 10 reps each side
Max Effort
Shoulder Press - 3,3
Dynamic Effort
Sumo Deadlift - 3,3
Repetition Effort
Goblet Pause Squat - 4,4
Assistance
Bench Supported Shoulder “T” Raise (thumbs up) - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.
DAILY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 4
Workout #3: Full Body
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 8 reps per leg
Overhead Walking Lunge - 2 sets of 10 reps each leg
Yoga Push-Ups - 2 sets of 15 reps
Max Effort
Sumo Deadlift - 3,3
Dynamic Effort
Goblet Pause Squat - 4,4
Repetition Effort
Shoulder Press - 3,3
Assistance
Bench Supported Shoulder “T” Raise (thumbs down) - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.
Moving from a daily program schedule to a weekly set-up, now we rotate the ME, DE, and RE exercises over a weekly basis. Meaning, instead of having one exercise from each category each workout three days a week, now you have an entire day dedicated to a single category:
Day 1: Max Effort (Strength)
Day 2: Dynamic Effort (Power)
Day 3: Repetition Effort (Speed)
This 6-week program is broken down into three mini 2-week phases. Exercises are rotated in Weeks 3 and 5 with PR sets and Drop sets programmed into Weeks 2, 4, and 6.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 1
Workout #1: Max Effort
Activation and Mobility Warm-Up
PVC or Barbell Overhead Squat - 3 sets of 5 reps with 3 second Pause
Dumbbell “T” Balance - 2 sets of 8 each leg
Max Effort
Goblet Pause Squat - 8,8,8
Bench Press (Neutral Grip) - 8,8,8
RDL - 8,8,8
Assistance
Single Leg Squat (standing on a box or bench) - 10,10,10 reps each leg
Rear Delt Row - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Hold for a 2-second pause at the bottom of each Squat Rep.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 1
Workout #2: Dynamic Effort
Activation and Mobility Warm-Up
Lunge Yoga Rotations - 2 sets of 12 reps each
Bench PVC Thoracic Extension - 2 sets of 5 deep breaths
Dynamic Effort
Single Arm Snatch - 3,3,3, each arm
Push Press - 5,5,5
Jump Squat and Stabilization - 5,5,5
Assistance
Cossack Squat - 10,10,10 reps each leg
Shoulder “T” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Hold for a 2-second pause at the bottom of each Squat Rep. Use two light dumbbells held at eye height for the Cossack Squat (for balance).
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 1
Workout #3: Repetition Effort
Activation and Mobility Warm-Up
Band Pull Aparts (Palms Down) - 3 sets of 25 reps
Yoga Push-Up - 3 sets of 10 reps
Repetition Effort
Row - 12,12,12,12
Shoulder Press - 12,12,12
Walking Lunges - 12,12,12 each leg
Assistance
Single Leg RDL - 10,10,10, each leg
Shoulder “Y” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises.
In Week 2, we add a “+” set to each Max Effort day. On Dynamic Effort days, try to increase your rep speed with each set. And, on Repetition Effort days, we’ve added Drop Sets for additional muscle engagement.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 2
Workout #1: Max Effort
Activation and Mobility Warm-Up
PVC or Barbell Overhead Squat - 3 sets of 5 reps with 3 second Pause
Dumbbell “T” Balance - 2 sets of 8 each leg
Max Effort
Goblet Pause Squat - 8,8,8+
Bench Press (Neutral Grip) - 8,8,8+
RDL - 8,8,8+
Assistance
Single Leg Squat (standing on a box or bench) - 10,10,10 reps each leg
Rear Delt Row - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Hold for a 2-second pause at the bottom of each Squat Rep.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 2
Workout #2: Dynamic Effort
Activation and Mobility Warm-Up
Lunge Yoga Rotations - 3 sets of 12 reps each
Bench PVC Thoracic Extension - 2 sets of 5 deep breaths
Dynamic Effort
Single Arm Snatch - 3,3,3, each arm
Push Press - 5,5,5
Jump Squat and Stabilization - 5,5,5
Assistance
Cossack Squat - 10,10,10 reps each leg
Shoulder “T” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Hold for a 2-second pause at the bottom of each Squat Rep. Look to increase the speed of your reps, as compared to last week.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 2
Workout #3: Repetition Effort
Activation and Mobility Warm-Up
Band Pull Aparts (Palms Down) - 3 sets of 25 reps
Yoga Push-Up - 3 sets of 10 reps
Repetition Effort
Row - 12,12,12,12 + Drop Set AMRAP on last set
Shoulder Press - 12,12,12 + Drop Set AMRAP on last set
Walking Lunges - 12,12,12 each leg + Drop Set AMRAP on last set
Assistance
Single Leg RDL - 10,10,10, each leg
Shoulder “Y” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Hold for a 2-second pause at the bottom of each Squat Rep.
For Week 3, we rotate all of the exercises from Week 2:
RE exercises have been moved to DE day
DE exercises have been moved to ME day
ME exercises have been moved to RE day
We’ve also adjusted some of the exercises to match their new protocol. For example, Push Press (when performed on a Dynamic Effort day) becomes a Single Arm Shoulder Press on a Max Effort day.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 3
Workout #1: Max Effort
Activation and Mobility Warm-Up
PVC or Barbell Overhead Squat - 3 sets of 5 reps with 3 second Pause
Dumbbell “T” Balance - 2 sets of 8 each leg
Max Effort
Pull-Up or Chin-Up - 30 reps in as few sets as possible
Single Arm Shoulder Press - 5,5,5 each arm
Single Leg RDL - 6,6,6 each leg
Assistance
Single Leg Squat (standing on a box or bench) - 10,10,10 reps each leg
Rear Delt Row - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Hold for a 2-second pause at the bottom of each Squat Rep.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 3
Workout #2: Dynamic Effort
Activation and Mobility Warm-Up
Lunge Yoga Rotations - 3 sets of 12 reps each
Bench PVC Thoracic Extension - 2 sets of 5 deep breaths
Dynamic Effort
Row - 6,6,6,6
Incline Chest Press - 6,6,6
Body Weight Lunge Jump - 5,5,5 each leg
Assistance
Cossack Squat - 10,10,10 reps each leg
Shoulder “T” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Follow a “slow down, fast up” rep speed for the Row and Incline Chest Press sets.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 3
Workout #3: Repetition Effort
Activation and Mobility Warm-Up
Band Pull Aparts (Palms Down) - 3 sets of 25 reps
Yoga Push-Up - 3 sets of 10 reps
Repetition Effort
Goblet Squat - 15,12,10
Bench Press (Neutral Grip) - 15,12,10
RDL - 15,12,10
Assistance
Bench Single Leg Glute Bridge (foot on bench) - 10,10,10 reps each leg
Shoulder “Y” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Do not pause during Squat reps this week.
Much like the previous week, we add a “+” set to our Max Effort day and aim to try and increase our rep speed on Dynamic Effort days. Try to follow a “fast down, fast up” rep speed on both Row and Incline Chest Press sets. For our Repetition Effort sets, we’ve added Drop Sets.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 4
Workout #1: Max Effort
Activation and Mobility Warm-Up
PVC or Barbell Overhead Squat - 3 sets of 5 reps with 3 second Pause
Dumbbell “T” Balance - 2 sets of 8 each leg
Max Effort
Pull-Up or Chin-Up
Set 1 - 3–5 warm-up reps
Set 2 - AMRAP (go for a new MAX)
Set 3 - 75% of your AMRAP
Set 4 - 50% of your AMRAP
Single Arm Shoulder Press - 5,5,5+ each arm
Single Leg RDL - 6,6,6+ each leg
Assistance
Single Leg Squat (standing on a box or bench) - 10,10,10 reps each leg
Rear Delt Row - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. On the third “+” set, go for a new rep max.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 4
Workout #2: Dynamic Effort
Activation and Mobility Warm-Up
Lunge Yoga Rotations - 3 sets of 12 reps each
Bench PVC Thoracic Extension - 2 sets of 5 deep breaths
Dynamic Effort
Row - 6,6,6,6
Incline Chest Press - 6,6,6
Body Weight Lunge Jump - 5,5,5 each leg
Assistance
Cossack Squat - 10,10,10 reps each leg
Shoulder “T” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Follow a “fast down, fast up” rep speed for the Row and Incline Chest Press sets.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 4
Workout #3: Repetition Effort
Activation and Mobility Warm-Up
Band Pull Aparts (Palms Down) - 2 sets of 25 reps
Yoga Push-Up - 2 sets of 10 reps
Lunge Yoga Rotations - 2 sets of 12 reps each
Repetition Effort
Goblet Squat - 15,12,10 + Drop Set AMRAP on last set
Bench Press (Neutral Grip) - 15,12,10 + Drop Set AMRAP on last set
RDL - 15,12,10 + Drop Set AMRAP on last set
Assistance
Bench Single Leg Glute Bridge (foot on bench) - 10,10,10 reps each leg
Shoulder “Y” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises.
Once again, we rotate all the previous exercises into the next section of the protocol:
RE exercises are moved to DE day
DE exercises are moved to ME day
ME exercises are moved to RE day
We also adjust those exercises which need changes to match their new protocol. For example, Body Weight Lunge Jumps (on a DE day) become Reverse Lunge on an ME day.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 5
Workout #1: Max Effort
Activation and Mobility Warm-Up
PVC or Barbell Overhead Squat - 3 sets of 5 reps with 3 second Pause
Dumbbell “T” Balance - 2 sets of 8 each leg
Max Effort
Single Arm Row (Supported) - 8,8,8,8
Incline Chest Press - 4,4,4,4
Reverse Lunge - 5,5,5 each leg
Assistance
Single Leg Squat (standing on a box or bench) - 10,10,10 reps each leg
Rear Delt Row - 15,15,15
Program Notes: Circuit the warm-up/activation exercises.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 5
Workout #2: Dynamic Effort
Activation and Mobility Warm-Up
Lunge Yoga Rotations - 3 sets of 12 reps each
Bench PVC Thoracic Extension - 2 sets of 5 deep breaths
Dynamic Effort
Hang Clean - 4,4,4
Goblet Squat - 4,4,4
Bench Press (Neutral Grip) - 6,6,6
Assistance
Cossack Squat - 10,10,10 reps each leg
Shoulder “T” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Follow a “fast down, fast up” rep speed for the Squat and Bench Press sets.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 5
Workout #3: Repetition Effort
Activation and Mobility Warm-Up
Band Pull Aparts (Palms Down) - 2 sets of 25 reps
Yoga Push-Up - 2 sets of 10 reps
Lunge Yoga Rotations - 2 sets of 12 reps each
Repetition Effort
Pull-Up or Chin-Up - 5 sets at 70% of your MAX reps from Week 4
Single Arm Shoulder Press - 5,5,5 each arm
Single Leg RDL - 6,6,6 each leg
Assistance
Bench Single Leg Glute Bridge (foot on bench) - 10,10,10 reps each leg
Shoulder “Y” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises.
In this final week we continue to increase difficulty across the board with additional “+” sets on Max Effort days, increased rep speed on Dynamic Effort days, and additional Drop Sets on Repetition Effort days. Really push yourself in this last week to hit new levels of weight and/or rep speed.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 6
Workout #1: Max Effort
Activation and Mobility Warm-Up
PVC or Barbell Overhead Squat - 3 sets of 5 reps with 3 second Pause
Dumbbell “T” Balance - 2 sets of 8 each leg
Max Effort
Single Arm Row (Supported) - 8,8,8,8+
Incline Chest Press - 4,4,4,4+
Reverse Lunge - 5,5,5+ each leg
Assistance
Single Leg Squat (standing on a box or bench) - 10,10,10 reps each leg
Rear Delt Row - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. On the third “+” set, go for a new rep max.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 6
Workout #2: Dynamic Effort
Activation and Mobility Warm-Up
Lunge Yoga Rotations - 3 sets of 12 reps each
Bench PVC Thoracic Extension - 2 sets of 5 deep breaths
Dynamic Effort
Hang Clean - 4,4,4
Goblet Squat - 4,4,4
Bench Press (Neutral Grip) - 6,6,6
Assistance
Cossack Squat - 10,10,10 reps each leg
Shoulder “T” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises. Follow a “fast down, fast up” rep speed for the Squat and Bench Press sets.
WEEKLY SIZE/POWER/REPS (SPR) WORKOUTS WEEK 6
Workout #3: Repetition Effort
Activation and Mobility Warm-Up
Band Pull Aparts (Palms Down) - 2 sets of 25 reps
Yoga Push-Up - 2 sets of 10 reps
Lunge Yoga Rotations - 2 sets of 12 reps each
Repetition Effort
Pull-Up or Chin-Up - 5 sets at max weight of your max reps from Week 4
Single Arm Shoulder Press - 5,5,5 each arm + Drop Set AMRAP on last set
Single Leg RDL - 6,6,6 each leg + Drop Set AMRAP on last set
Assistance
Bench Single Leg Glute Bridge (foot on bench) - 10,10,10 reps each leg
Shoulder “Y” Raise - 15,15,15
Program Notes: Circuit the warm-up/activation exercises.