While we move into our strength cycle of Wendler, Coach Somerton has paired up our accessory work with Phase 5
We will be alternating every other week with different movements to increase growth and endurance!
CHECK IT OUT!!
Upper (WEEK 1 & 3)
6sets
(6@80/1@95%)
6/1, 6/1, 6/1, 6/1, 6/1, 6/1,
A – Floor Press – mid / 3010 tempo
Rest 90s
3 sets
8-10reps
B1 – DB low to high Fly – supinated
B2 – Bridged DB press – pronated
B3 – BB Row – supinated
Rest 90s
Accumulated 30 reps
C – Banded face pulls
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LOWER (WEEK 1 & 3)
45secs each
A1 – Side, Front, Side plank
Accumulate 1:30
A2 – L-sit
6sets
7/5/3, 7/5/3 (70,80,90%)
B – Sumo DL
Rest 90s/2mins >increase 2.5-5%
3sets
6 reps/side
C – side pull-ups – alternated
3x 2min holds
D – Weighted planks
Rest 75s
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UPPER (WEEK 2 & 4)
4sets
5/4/3/2/1 (RP 15s)
A – Push press
Rest 90s
1×24, 2×12, 3×8, 4×6
B – sumo deadlift high pull
Rest 75s
2 sets
8 reps/side
C – DB renegade row
Rest 75s
Accumulate
2:00
L-sit
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LOWER (WEEK 2 & 4)
6reps + max
A – Front Squat (30’s)
Rest 30s
6reps + max
B – BB RDL (toes elevated) (banded) (30’s)
Rest 30s
4sets
24,15,12 (RP 15s)
B1 – DB step ups
B2 – KB swing (banded)