Phase 1: 11/09/2023 - 10/11/2023 Phase 2: 13/11/2023 - 24/11/2023 Phase 3: 27/11/2023 - 22/12/2023
3 reps
D1 ydks: fsq + dsw + fsq + dcln
D3 ydks: fsq + dcln + fsq + press + fsq + swing
D5 ydks: fsq + dsn + fsq + press + fsq + dcln + fsq + pushpress
DAY | W1 | W2 | W3 | W4 | W5 | W6 | W7 | W8 | W9 |
---|---|---|---|---|---|---|---|---|---|
Mon/Wed/Fri | x3@1:2 | x4@1:2 | x5@1:2 | x3@1:1.5 | x4@1:1.5 | x5@1:1.5 | x3@1:1 | x4@1:1 | x5@1:1 |
D1: press 6,6,6 emom + 1' | squat 6,6,6 emom + 1' | 2x20 DL / ROW / PUSHUP
D3: press 4,4,4 emom + 1' | squat 4,4,4 emom + 1' | 1x20 DL / ROW / PUSHUP
D5: press 8,8,8 e1.5mom | squat 8,8,8 e1.5mom | 3x20 DL / ROW / PUSHUP
W1: 2 rounds (16-18' total)
W2: 3 rounds (24-27' total)
W3: 4 rounds (32-34' total)
W4: 3 rounds (24-27' total)
D2/4: quick and the dead
- Easy Strength (2 days at a setXrep scheme)
- Double Press + Double Front Squat : 2x20kg -> 2x5, 3x3, 5x2
- Double Row + Double Deadlift : 2x20kg -> 1x10, 2x5, 3x3
- Quick and the Dead: swings + pushups
W1: 4 rounds, 3 rounds, 5 rounds
W2: 5 days, 5 rounds
Formats:
- either 5/4 + 10/2 or 1:30/1:30 (week 1)
- week 2: 10/2 or 1:30/1:30 alternated