Phase General Preparation - DAY 1

Cable Face Pulls (Rear Delt Variation)
  • Sets: 2
  • Reps: 10
  • RPE:
  • Rest:

Jefferson Curls
  • Sets: 2
  • Reps: 5
  • RPE:
  • Rest:

Go light on this, see the weight as assisting your thoracic movement.

Superset Pull Up Dead Hang
  • Sets: 2
  • Reps: 20s
  • RPE:
  • Rest:

Let arms & scaps fully extend.

DB Split Snapdowns
  • Sets: 3
  • Reps: 6/6
  • RPE: -
  • Rest: 1.5min

Minimal Ground Contact - Go for distance

Loaded DB Jumps
  • Sets: 3
  • Reps: 5
  • RPE: -
  • Rest: 1.5min

Jammer Row
  • Sets: 3
  • Reps: 5
  • RPE:
  • Rest: 2min

Minimise hip movement, focus on upper body pulling.

Zercher Pin (Hinge)
  • Sets: 4
  • Reps: 3 to 5
  • RPE: RPE 6 to 7
  • Rest: 2.5min

DB Stepback Jerk
  • Sets: 3
  • Reps: 6 to 8/side
  • RPE: RPE 7 to 8
  • Rest: -

Superset Cable Lateral Raise
  • Sets: 3
  • Reps: 10/10
  • RPE: RPE 7 to 8
  • Rest: 2min

Reverse Grip BB Row
  • Sets: 2
  • Reps: 8 to 10
  • RPE: RPE 7 to 8
  • Rest: -

Superset SL Bench Hip Thrust
  • Sets: 2
  • Reps: 8/8
  • RPE: RPE 7 to 8
  • Rest: -

Superset BB Paused Shrugs
  • Sets: 2
  • Reps: 10 to 12
  • RPE: RPE 7 to 8
  • Rest: 2.5min

DB 21s Curl
  • Sets: 3
  • Reps: 7+7+7
  • RPE: RPE 7 to 8
  • Rest: -

Slider Hamstring Curl
  • Sets: 2
  • Reps: 12 to 15
  • RPE: RPE 7 to 8
  • Rest: 2min

Grip Machine
  • Sets: 1
  • Reps: 100
  • RPE: MAX
  • Rest: -

AirDyne
  • Sets: 2
  • Reps: 2min
  • RPE: RPE 7 to 8
  • Rest: 1min

Phase General Preparation - DAY 2

Wall-Supported Thoracic Spine Rotation
  • Sets: 2
  • Reps: 10/10
  • RPE: -
  • Rest: -

Knee that is down will always be the inside leg. Make sure to stick the inside leg as close to the wall as possible. Go as far as possible without inside arm leaving the wall.

90-90 Hip Flips
  • Sets: 2
  • Reps: 10
  • RPE: -
  • Rest: -

Focus on quality of movement for both exercises, done in a superset

Superset Split Stance Calf Iso Hold
  • Sets: 2
  • Reps: 15s/15s
  • RPE: Heavy
  • Rest: 1.5min

Keep heels off the ground, front leg will be on a slope with heel raised. Take 2 Heavy DBs to load

Superset Snapdown to Split Stance Landing Jump
  • Sets: 3
  • Reps: 5/5
  • RPE:
  • Rest:

Minimal Ground Contact - Go for height

Front to Back Pogos
  • Sets: 3
  • Reps: 30
  • RPE: -
  • Rest: 1.5min

Once feet comes into contact with the ground, immediately try to push off

BB Push Press
  • Sets: 3
  • Reps: 5
  • RPE: -
  • Rest: 2min

BB Bulgarian Split Squats
  • Sets: 4
  • Reps: 5/5
  • RPE: RPE 7 to 8
  • Rest: 3min

Pendlay Row
  • Sets: 3
  • Reps: 6 to 8
  • RPE: RPE 7 to 8
  • Rest: -

Superset DB ITY Raise
  • Sets: 3
  • Reps: 5/5/2005
  • RPE: RPE 7 to 8
  • Rest: 2min

Close Grip Bench Press
  • Sets: 2
  • Reps: 8 to 10
  • RPE: RPE 7 to 8
  • Rest: -

Superset Cossack Switches
  • Sets: 2
  • Reps: 8/8
  • RPE: RPE 7 to 8
  • Rest: -

Superset Lu Raises
  • Sets: 2
  • Reps: 10
  • RPE: RPE 7 to 8
  • Rest: 2.5min

Reverse Hyper Extensions
  • Sets: 3
  • Reps: 10
  • RPE: RPE 7 to 8
  • Rest: 2.5min

AirDyne (Intervals)
  • Sets: 3
  • Reps: 6
  • RPE: 20s W / 20s R
  • Rest: 2min btwn rds

Phase General Preparation - DAY 3

Chest-Supported Cuban Press
  • Sets: 2
  • Reps: 10
  • RPE:
  • Rest:

Superset Split Stance Deep Squat Iso Holds
  • Sets: 2
  • Reps: 15s/15s
  • RPE: -
  • Rest: 1.5min

Try to go for depth, within a reasonable range of comfort. Put a weight plate under the front foot.

Munoz Drill
  • Sets: 3
  • Reps: 3
  • RPE:
  • Rest:

Minimal Ground Contact & make sure always on both feet.

Superset Lateral Bound to Broad Jump
  • Sets: 3
  • Reps: 4/4
  • RPE: -
  • Rest: 2min

Go for distance

Front Step JM Press
  • Sets: 3
  • Reps: 6
  • RPE: RPE 8 to 9
  • Rest: 2min

Paused Bench Press with Block
  • Sets: 3
  • Reps: 3 to 5
  • RPE: RPE 8 to 9
  • Rest: 3min

Pause for 2 sec before pressing

BB B-Stance RDLs
  • Sets: 3
  • Reps: 8/8
  • RPE: RPE 7 to 8
  • Rest: -

Superset Single Leg Bench Hamstring Plank
  • Sets: 3
  • Reps: 30s/30s
  • RPE: -
  • Rest: -

Use weights

Incline Chest Fly
  • Sets: 2
  • Reps: 10 to 12
  • RPE: RPE 7 to 8
  • Rest: -

Superset Alt Z Press
  • Sets: 2
  • Reps: 6 to 8 per side
  • RPE: RPE 7 to 8
  • Rest: -

Superset SL Leg Extensions
  • Sets: 2
  • Reps: 15/15
  • RPE: RPE 7 to 8
  • Rest: 2.5min

Cable Crunch
  • Sets: 2
  • Reps: 25
  • RPE: MAX
  • Rest: 2min

AirDyne - Long Intervals
  • Sets: 4
  • Reps: 2min
  • RPE: 80%
  • Rest: 2min

2min W at 80% / 2min R at 30%