Full Body Pull (Upper and Lower Body)
Today is a full-body pull day. This means you will hit some deadlifts and hamstrings alongside upper-body pulling.
The deadlift starts with lower reps in the first couple weeks of this training block.
Although this is a pull day, some tricep work will be slipped into the program. This is not by accident. There is a relatively low volume of ISOLATED triceps earlier in the week, and there is no better way to end the week than with an awesome ARM PUMP.
Station 1: 10 min L
4 Working Sets
10/side Landmine Meadows Row
Keep 10 reps and add more weight in each set
Station 2: 10 min L
4 Working Sets
Deficit Sumo Deadlift
Warm-up Sets:
Warm-up Set – 6 reps – Easy
Working Sets:
Working Set 1 – 6 reps- RPE 7
Working Set 2 – 5 reps – RPE 7
Working Set 3 – 4 reps – RPE 7
Working Set 4 – 3 reps – RPE 7
Record all your weights. In 2 weeks use the exact same weight but will increase the reps.
Points we are looking for:
Set-up:
- Position your feet wider than shoulder-width apart
- Align your toes slightly outward with your knees
- Grip the bar inside the knees, with the bar over the middle of your foot
Movement:
- Maintain an elevated chest with shoulders back
- Begin with your hips low to engage the quads
- Use your glutes and hamstrings to extend your hips
- Track the barbell close to your body
Regression, if applicable:
- Switch to dumbbells
- Lighten loads
Station 3: 10 min L
4 sets
1) 15-25 Dual Dumbbell Bicep Curl
2) 15-25 Barbell Skull Crusher
- Progression Note: Every other week, the reps will decrease to allow for an increase in weight.
- Loading Note: Perform a few reps of each movement to determine the starting weight. Aim for each set to be to failure.
Station 4: 10 min C
6 ROUNDS (switch arms each round)
• 100m Run
• 5 Single Arm Kettlebell Suitcase Deadlift
• 5 Single Arm Russian KB Swing
• 5 Single Arm Kettlebell Clean
- Loading Note: This training section will explore some unique kettlebell movements while prioritizing cardiovascular training. Select a weight that allows you to perform each movement unbroken but is challenging enough to force you to focus.
