Day 1
Week 1 | Day 1Day 2
Week 1 | Day 2Day 3
Week 2 | Day 3Day 4
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Week 8 | Day 15Day 16
Week 8 | Day 1610 Barbell Good Mornings
10 Barbell Push-Press
30/30/30 Jump Rope (single-under, single leg, single under)
Tempo Deadlift
5 x 3 Tempo Deadlift
Notes:
• 5 Second Lower, 0 Second Pause, Explode Up.
• Add weight each set if possible.
• Lift every 2:00
3 Sets
1:00 Max Strict Pull-Ups
Rest 0:30
1:00 Max Push-Ups
Rest 0:30
1:00 Max Box Jumps
Rest 2:00
Notes:
• Pull-Ups: Choose scaling option that allows between 8-15 reps.
• Push-Ups: Ugly push-ups are easy to do. Beautiful push-ups are the goal!
• Box Jumps: Choose a challenging, but confident height for the box. Step down between each jump.