Upper Body Max Effort
1. 8 x 3 Reps Floor Press @ 65%
2. 5 x 8 Reps Weighted Pullups
3. 5 x 4 Reps Barbell Presses
4. 5 x 10 Twisted Situps
Category: Strength
Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 65%
2. 5 x 5 Reps Zerchers Squats
3. 5 x 5 Reps Romanian Deadlift
4. 3 x 10 Reps KB Windmills
Upper Body Max Effort
1. 3RM Push Presses
2. 5 x 6 Barbell Rows
3. 5 x 6 Reps KB Alternating Presses
4. 3 x 12 Knees to Elbows
Lower Body Max Effort
1. 3RM Deficit Deadlifts
2. 5 x 3 Reps Overhead Squats
3. 5 x 5 Reps Barbell Lunges
4. 5 x 5 Reps Weighted Situps
Upper Body Dynamic Effort
1. 8 x 3 Floor Press @ 60%
2. 5 x 6 Weighted Pullups
3. 5 x 6 Handstand Pushups
4. 3 x 10 KB Windmills
Upper Body Max Effort
1. 1RM Push Press
2. 5 x 5 Reps Bentover Barbell Rows
3. 5 x 10 Reps Ring Dips
4. 5 x 5 Reps Weighted Situps
Push Press – With bar racked on the front of the shoulder, dip down, keeping shoulders over your hips, and drive up. Follow the upward momentum of the bar with a press to lockout position overhead.
Bentover Barbell Row – Bent at the waist and back in full extension, with knees slightly bent, pull the barbell from arms fully extended into the stomach while keeping the elbows close to your torso. Develops the spinal erectors and upper back.
Ring Dip – Increases shoulder strength and stability. Use band between the rings under the knee to assist.
Weighted Situp – Hold a plate, kettlebell(s), or barbell at arms-length above your shoulder. Situp and rotate arms to keep weight above the shoulder.
Lower Body Max Effort
1. 1RM Deficit Deadlift
2. 5 x 5 Reps Weighted Step Ups
3. 3 x Max Reps Glute Ham Raises
4. 5 x 10 Reps Hanging Leg Raises
Deficit Deadlifts – Variation of the deadlift that increases the length of the pull of the deadlift movement and improves the starting strength of your standard deadlift. The bar and plates will rest on the floor, while you stand on top of a sturdy surface that is between one and several inches above the ground. You can use a plate, rubber matts, or boards. Like any deadlift maintaining good form and flat back is important.
Weighted Step Ups – Unilateral lower body lift improves transverse stability and puts all the load on the hamstrings, quads, and stabilizers of one leg at a time. It teaches you to effectively recruit muscles for spinal stability, knee stability, and rapid force development from a dead stop. Higher box hits the hamstrings harder and a lower box hits the quads harder. Ideal box height would put the hip crease below the knee. Weight can be added by using a barbell, weight plates, medicine ball, dumbbells, kettlebells, vests, or sandbag.
Glute Ham Raises – One of the most effective accessory lifts for increasing hamstring strength. People don’t do it because it is hard, but it is so effective that everyone should be doing them.
Hanging Leg Raise – Toe to bar leg raise is the most challenging variation of the movement. You can also bring the feet to waist height, or bend the leg and bring knees to above the hip. Perform these slowly and minimize swinging.
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 70% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 70% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps
Upper Body ME
1. 5 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks