NEW Phase 14 Accessory and Strength Work Starts THURSDAY THE 11TH! Please read below to see what movements we will be working over the next 4 Weeks!
Upper Body (Week 1 & 3)
Wendler
A1. Floor Press
2min rest
3 sets
B1. Incline Landmine BB press – 3 x 10 each
B2. Banded faces pulls 3 x 15 each
1:30 rest
3 x 8-10 reps
D1. Spartan
D2. Landmine twists
1:30 min rest
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Lower Body (Week 1 & 3)
4 Sets
A1: Landmine Low Box Squat 4 x 8-10 reps
A2. Staggered Stance Deadlift 4 x 6 each
4 Sets
B1. Landmine Reverse Lunge 4 x 8-10 each
B2. Calf Raise BB or DB 4 x 10-15 each
2:00 min rest
4 Sets
C1. ChinUps 4 x 5 reps
C2. DB Bicep Curl 4 x 8-10 reps
2:00 min rest
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Upper Body (Week 2 & 4)
Wendler
A1. Floor Press
2 min rest
4 Sets
A1. Rack pulls 4 x 6-8 reps
A2. Chin up 4 x 5 reps
2:00 rest
3 Sets
C2. Banded Face pull 3 x 15 reps
1:30 rest
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Lower Body (Week 2 & 4)
4 Sets
A1 – Front foot elevated DB split squat 4010
A2 – Single leg DB deadlift
2:00 rest
4 Sets
B1 – cannon ball squat 1 & 14 rep – 4 x 5 reps
B2 – Spanish squat – 4 x 15 reps
1:30 rest
3 Sets 8 reps
Good morning