Very short bouts of intense activity at the end of the workouts … these should last around 8-12 minutes… farmers walks, prowler pushing, zercher carries, KB swings, assault bike, row, etc.
Loaded carries (farmer/zercher/prowler, etc.) 1 min on / / min off
Assault bike: 10 x 10 sec all-out with 90 sec of rest
Bike sprints: 8 x 30 sec all-out with 2 min of rest
KB swings tabata (20 sec on/10 sec off x 8 intervals)
On days off steady state cardio (30-40 min at 120-125 heart rate) OR WALKING dragging a sled with 1/2 bodyweight for 15-20 min
Hey Ct, these with even more elevation than my oly lifting shoes have been working well. I also find a slightly wider than shoulder stance with the same elevation hits my quads well also. Which stance is better to take into the 2nd phase of the program ?
Also - you say abs and calves are fine on days between the full body days, if I wanted to just train Biceps instead, how many sets of Biceps would you allow and what intensification methods would you recommend to accomodate the program. (My Biceps are lagging and there is no direct work for them in the first stage)
Adding biceps is more iffy that adding calves and abs because they have a greater impact on performance on the other lifts. I actually prefer to add 1 or 2 biceps exercises for roughly 3 sets at the end of the workouts instead of training them on off days
Hey Coach, second week of phase 2 and i failed to increase my 1RM on all 3 lifts, i thought the frequency of the first week would be enough to improve the skill to increase even slightly, any thoughts ?