Weekly Breakdown
Weeks 1–3 (27th Sep – 16th Nov):
- Hinge Days: Mondays & Thursdays
- Squat & Bench Days: Tuesdays
Weeks 4–6 (17th Nov – 7th Dec):
- Hinge Day: Tuesdays
- Squat & Bench Days: Mondays & Thursdays
Intention: Deload week for our Lifting Party athletes, giving them opportunity to deload before their heavy lifting day.
Prep: Hang, shoulder big 3, mini band Serratus slides, mini band hip thrust, Vertical stick on back hinge for 3 points of contact awareness.
This week’s wave loading should be heavier than last week’s wave loading. Refer to your printed program for your weights.
A1) BB Deadlift DELOAD – 3×6 50-60% REST 1-2 min
A2) Straight arm lat pulldowns 3 x 8 (light /activation) REST 1 min
B1) BB supine grip bent over row 3 X 8-10 @2010 REST 1 min
B2) DB OH tricep ext – crush grip 3 X 8-10 @2010 REST 1 min
C1) DB hip thrust 3 X 8-10 REST 45s
C2) DB FR paused Squats 3 X 8-10 REST 45s
D1) Plank Hip dips 2 X 30s REST 30
D2) Bird dog alt 2 X 30s Rest 30
Intention: Deload week for our Lifting Party athletes, giving them opportunity to deload before their heavy lifting day.
Prep: Calf stretch, Hang, Hip power 3, prone lying donkey kicks, VM activate, Lat rows.
This week’s wave loading should be heavier than last week’s wave loading. Refer to your printed program for your weights.
A) BB Back Squat DELOAD 3×6 50-60% REST 1-2min
B1) BB Bench Press DELOAD 3×6 50-60% REST 1-2min
B2) DB skull crushers on floor 3 X 8-10 REST 1 min (LIFTING PARTY ATHLETES DONT DO THIS)
C1) Paused BB Deadlift (just below knee) 3 X 8-10 REST 1 min
C2) DB Split squats 3 X 8-10ea REST 1 min
D1) Plank hold 2 X 30s REST 10-20s
D2) Side plank holds 2 X 30s ea REST 10-20s