12/01/25 Week 2 of 8 - back squats
WARM UP
Warm up mobility: hip hurdles, alternating knee hugs, squat to forward fold, iso step back hold with twist
Squat specific warm up 30 sec each, 2X through: SL get up from bench, split squats
MAIN SET, Back squats
10X bar only
6X light weight
4X adding weight
Benchmark weights: M-125, YH-115, A-115, L-125, D-175
1X 5 at 65%
1X4 at 75%
Rest 90 sec
2X 8 at 65% 2count down, 2 count up
Set 2 do 3X through:
Set 3 do 3X through:
WARM UP
Warm up mobility: hip hurdles, alternating knee hugs, squat to forward fold, iso step back hold with twist
Squat specific warm up 30 sec each, 2X through: SL get up from bench, split squats
MAIN SET, Back squats
10X bar only
6X light weight
4X adding weight
Benchmark weights: M-125, YH-115, A-115, L-125, D-175
1X 5 at 65%
1X4 at 75%
Rest 90 sec
2X 8 at 65% 2count down, 2 count up
Set 2 do 3X through:
- 6X per side snatches to a step
- 6-8X per side step downs with tap back, hold on the rig
- 6X per side jump to SL landing
- Rest as needed and go again
Set 3 do 3X through:
- 8X banded adductor
- 8X per side plank with banded pull through
12/03/25- DEADLIFTS week 3 of 4 power focus
WARM UP
Light weights 30 sec each: SL hinges with weight pass, SL weight tap down to press with knee in march, offset squat to press, hamstring marches with weight overhead, side plank with weight up, plank pull
MAIN SET, DEADLIFT 5X5 with broad jumps
1X 8 light, great form, lead with lats
1X 5 at 65%
1X 3 at 70%
Main set, all at the same weight:
-5X 5 with 5X broad jumps then rest 2 minutes
Light weights 30 sec each: SL hinges with weight pass, SL weight tap down to press with knee in march, offset squat to press, hamstring marches with weight overhead, side plank with weight up, plank pull
MAIN SET, DEADLIFT 5X5 with broad jumps
1X 8 light, great form, lead with lats
1X 5 at 65%
1X 3 at 70%
Main set, all at the same weight:
-5X 5 with 5X broad jumps then rest 2 minutes
Set 2 do 3X through:
Set 3 do 3X through:
- 8X per side SL deadlift with bar
- 12X heavy swings
- 10X hop over
- rest before you go again
Set 3 do 3X through:
- 1X gym down and back sand bag walk
- 6X per side lunge hops onto a plate stack
- 12X per side SL hops over a line
- rest as needed and go gain
12/05/25 BENCHPRESS DAY 4
WARM UP
Mobility 30 sec each with PVC pipe: shoulder mobility around the world, star taps (opposite arm to opposite leg on ground), squat with PVC overhead, step back to twist
HANGING, do 2X through. Rest as needed between each: 20 sec hang, 4X scap pull ups, 6X hanging abs
BENCHPRESS - set up and lift to heavy for today
-1X 8 bar only, SET SCAPS BACK always
-1X 8 add weight, add more grip, SQUEEZE GLUTES, pushing feet
-4X 6 heavy enough that you may only hit 5 comfortably
Set 2 do 3X through:
Set 3 do 4X through:
Mobility 30 sec each with PVC pipe: shoulder mobility around the world, star taps (opposite arm to opposite leg on ground), squat with PVC overhead, step back to twist
HANGING, do 2X through. Rest as needed between each: 20 sec hang, 4X scap pull ups, 6X hanging abs
BENCHPRESS - set up and lift to heavy for today
-1X 8 bar only, SET SCAPS BACK always
-1X 8 add weight, add more grip, SQUEEZE GLUTES, pushing feet
-4X 6 heavy enough that you may only hit 5 comfortably
Set 2 do 3X through:
- 10X landmine single arm squat to press up and over
- 12X push up planks
- 8-10X tricep pull downs
Set 3 do 4X through:
- 20X slow mountain climbers, make sure shoulders are directly above hands
- 3X per side ab get ups (heavy as you can keeping extended leg on ground)
FRIDAY BONUS CONTENT
STABILITY SET do 3X through:
STABILITY SET do 3X through:
- 8-12X per hip airplanes HOW TO HERE (if these are easy, stand on a soft mat for the extra wobble)
- 10-20 Pallof press with a hop HOW TO HERE
MAX Deadlift, squat
Danielle- 175, 195
Leanna- 165, 155
Michelle- 190, 125
Yung Hae- 145, 120
Teri- 185, 145
Allison- 125, 120
Victoria- 185, 175
Susannah- 175, 135
Danielle- 175, 195
Leanna- 165, 155
Michelle- 190, 125
Yung Hae- 145, 120
Teri- 185, 145
Allison- 125, 120
Victoria- 185, 175
Susannah- 175, 135