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: Wave loading heavy for our Lifting Party athletes, giving them opportunity to find 1 rep max, practice spotting for partners.
Prep: Hang, shoulder big 3, mini band Serratus slides, mini band hip thrust, Vertical stick on back hinge for 3 points of contact awareness.
A1) BB Deadlift 3, 2, 1, 3, 2, 1 @31X0 (wave loading) REST 2-3 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: Wave loading heavy for our Lifting Party athletes, giving them opportunity to find 1 rep max, practice spotting for partners.
Prep: Calf stretch, Hang, Hip power 3, prone lying donkey kicks, VM activate, Lat rows.
A) BB Back Squat 3, 2, 1, 3, 2, 1 @31X0 REST 2-3min
B1) BB Bench Press 3, 2, 1, 3, 2, 1 @2110 REST 2-3min
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