Metcon for Muscle Plan

If you want a chance to be one of 10 lucky forum members to get a free Surge Challenge Kit and access to the Metcon for Muscle plan, Christian Thibaudeau coaching, and logs, go to the promotion and click “I want in.”.

We’ll select 5 T Nation forum members and 5 Loyal-T Club members and post our picks on Monday.

Everyone else who wants in the exclusive Metcon for Muscle Challenge – complete with coaching and logs – can gain access with a Surge Challenge Kit at 25% off.

Metcon for Muscle – The Fitness Qualities of a Pro

Metcon for Muscle is my most advanced and toughest training plan – the one I use for my top athletes. Almost all of my private athletes want these three qualities equally:

  1. To build a fully developed muscular body.
  2. To drop body fat below 10% for walk-around leanness.
  3. To condition for unstoppable work capacity.

I’ve spent years honing the Metcon for Muscle system to deliver these three goals without sacrifice. You need advanced nutritional support to get through it, but the results are unbeatable and almost unbelievable.

Unfortunately, there are two steep hurdles:

  1. Complexity. The training methods and progressions are complex and require my management and coaching, which we now can easily do in the Surge Challenge Coaching forum.
  2. Toughness. You must be tough, hungry for gains, and already in good shape to thrive from the plan. Only you can vouch for your fitness integrity. And if you opt in, just like my top athletes, I’ll hold you to the highest standards.

Are You Tough Enough?

Probably not. But if you are tough enough, you’ll develop the muscle mass, the walk-around leanness, and the work capacity of a competition-ready elite athlete.

You’ll need a Surge Challenge Kit to do the program effectively and gain the most. Pumping muscles with the Surge formula stimulates intracellular growth signaling and protein synthesis, optimizes intracellular pH, sustains boosted nitric oxide, and markedly enhances work capacity and performance.

SURGE-Challenge-Kit-flavorsx2-each

A Surge dose before and during the workout creates a reactive pump that enables your muscles to train beyond experienced limits. It fuels gains, speeds recovery, and burns fat. You can’t do Metcon for Muscle without it.

Access to Metcon for Muscle Group

Here’s what you have to do, to get access to my Metcon for Muscle coaching and training logs:

  1. Get a Surge Challenge Kit, and confirm your forum email is the same as your store kit order.
  2. Create a Surge Challenge training log.
  3. Do the workouts as prescribed without whining, period.
  4. Be actively coached by Christian Thibaudeau.
  5. Accept the instruction from other authorized coaches.
  6. Post photos and updates in your log.
  7. Comment daily in the Metcon for Muscle Coaching thread.

Once we link your Surge Challenge Kit to your forum account, you’ll receive a PM confirmation with instructions.

Then T Nation, Tim Patterson, and I will do whatever we can to make you survive bigger, stronger, and ready for more. If you follow the plan, you will succeed. But it’s on you to get involved and let us help. We’re here to make the necessary adjustments and tweaks that are a part of elite-level coaching.

WORKOUTS

The plan consists of four weekly workouts organized in 3-week training blocks. Each workout repeats three times before changing the block. You’ll train 12 times in each 3-week block.

WEEK SCHEDULE

Mon Push
Tue Off
Wed Legs
Thu Off
Fri Pull
Sat Physical Labor
Sun Off
  • You can start on any day.
  • Keep the on/off pattern.
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Surge® Workout Fuel Dosing and Mixing Instructions

IMPORTANT: Follow these instructions to letter. If, for some reason, you can’t, let us know immediately.

Dose Size

Mix 1 scoop in 600-1000 mL of water.

Workout-Day Schedule

  • Dose 1: Completely consume exactly 20 minutes before training.

  • Dose 2: Drink throughout the workout and afterward if you’ve not finished during training.

  • Dose 3: Drink one hour before bedtime.

Off-Day Schedule

Mix 1 scoop in 1800 mL of water and drink throughout the day.

Mixing Instructions

This short video (50 seconds) shows how to properly mix Surge® Workout Fuel:

WORKOUT 1 – PUSH


Instructions

  • Keep rest between sets minimal unless specified.
  • Adjust resistance as needed.
  • Do exercises B1-3 and C1-3 as complexes.

Exercise Sets/Reps Load Effort
A Above-Shoulder 2-Dumbbell Walk 1 x 2 min. Light Met2
B1 Standing Barbell Press 2 x 5 reps 70-75% Res
B2 Dumbbell Lateral Raise 2 x 10-15 reps Medium Full
B3 Overhead Dumbbell Carry 2 x 1 min. Light Met1
Rest 4 min. or less
C1 Bench Press 2 x 5 reps 65-70% Res
C2 Push-up or Dip 2 x 10-15 reps BW Full
C3 Bear Crawl (walking on all fours) 2 x 1 min. BW Met1
Rest 4 min. or less
D Dip Top Position Iso. Hold 1 x 2 min. BW Hold
Rest 4 min. or less
E Dumbbell Bench Press Loaded Stretch 1 x 2 min. XLight Hold
Load Details
BW Body weight only
XLight 25% of the weight you would use for a set of 10 repetitions.
Light 40-50% of the weight you’d use to do 10 reps.
Medium 50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep.
65-70% 65-70% of your maximum (1RM)
70-75% 70-75% of your maximum (1RM)
Effort Details
Res End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second)
Full You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep.
Met1 It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form.
Met2 It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set.
Hold An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort.
Exercise Descriptions

Above-Shoulder 2-Dumbbell Walk

  • Use one dumbbell in each hand.
  • Hold the dumbbells overhead or on your shoulders (“front rack”). Use the front rack only if you need to recover during the set.
  • Don’t bring the dumbbells lower than your shoulders at any point.
  • Don’t stop walking.

Standing Barbell Press

  • Control the eccentric phase and take an actual 3 seconds.
  • Accelerate as much as possible during the concentric phase.

Dumbbell Lateral Raise

  • Bend the torso slightly forward (about 15 degrees).
  • Do the exercise in the scapular plane (between a lateral and a front raise).

Overhead Dumbbell Carry

  • Bend the torso slightly forward (about 15 degrees).
  • Do the exercise in the scapular plane (between a lateral and a front raise).

Bench Press

  • Control the eccentric phase and take an actual 3 seconds.
  • Accelerate as much as possible during the concentric phase.

Push-up or Dip

  • Use any tempo you want.
  • Make sure you use a full range of motion.

Bear Crawl (walking on all fours)

  • Practice the bear crawl to learn the movement pattern.
  • Maintain good form throughout the exercise.

Dip Top Position Isometric Hold

  • Use push-up holds if dip holds are too difficult.
  • Accumulate 2 minutes of work in as few sets as possible.

Dumbbell Bench Press Loaded Stretch

  • Move to the lowest position you can.
  • Pull with your back while lifting your chest to get even more range of motion.
  • Accumulate 2 minutes of work in as few sets as possible.
1 Like

WORKOUT 2 – LEGS


Instructions

  • Keep rest between sets minimal unless specified.
  • Adjust resistance as needed.
  • Do exercises B1-3 and C1-3 as complexes.

Exercise Sets/Reps Load Effort
A Prowler Pushing 1 x 2 min. +25% BW Met2
B1 Squat 2 x 5 reps 70-75% Res
B2 Leg Extension 2 x 10-15 reps Medium Full
B3 Sled Walking Backward 2 x 1 min. +25% BW Met1
Rest 4 min. or less
C1 Romanian Deadlift (Bar or DB) 2 x 5 reps 65-70% Res
C2 Leg Curl 2 x 10-15 reps Medium Full
C3 Kettlebell Swing 2 x 1 min. 35% BW Met1
Rest 4 min. or less
D Goblet Squat 90-Degree Iso. Hold 1 x 2 min. Medium Hold
Rest 4 min. or less
E Bulgarian Split Squat Loaded Stretch 1 x 2 min. XLight Hold
Load Details
BW Body weight
XLight 25% of the weight you would use for a set of 10 repetitions.
Light 40-50% of the weight you’d use to do 10 reps.
Medium 50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep.
65-70% 65-70% of your maximum (1RM)
70-75% 70-75% of your maximum (1RM)
+ Add the amount to the implement.
Effort Details
Res End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second)
Full You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep.
Met1 It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form.
Met2 It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set.
Hold An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort.
Exercise Descriptions

Prowler Pushing

  • Push at walking speed.
  • Do sled walks if you don’t have access to a Prowler.
  • Use a stationary bike (if you don’t have access to either) with as much resistance as you can while keeping the movement fluid (but slow).

Squat

  • Control the eccentric phase and take an actual 3 seconds.
  • Accelerate as much as possible during the concentric phase.

Leg Extension

  • Use any tempo you want.
  • Use a full range of motion.
  • Pause briefly in the bottom (stretched) position.

Sled Walking Backward

  • Stay low when you walk backward, at least down at quarter squat depth.
  • Use a stationary bike (if you don’t have a sled) with as much resistance as possible while keeping the movement fluid.

Romanian Deadlift (Bar or DB)

  • Control the eccentric phase and take an actual 3 seconds.
  • Accelerate as much as possible during the concentric phase.

Leg Curl

  • Use any tempo you want.
  • Make sure you use a full range of motion.
  • Pause briefly in the fully extended (stretched) position.

Kettlebell Swing

  • Consider your arms as ropes holding the kettlebell.
  • Lift the weight from a powerful hip hinge, not with your arms/shoulders
  • Don’t let the kettlebell go higher than your shoulder joints.

Goblet Squat 90-Degree Isometric Hold

  • Squat down to a 90-degree knee angle and hold there.
  • Accumulate 2 minutes of work in as few sets as possible.

Bulgarian Split Squat Loaded Stretch

  • Move to the lowest position you can.
  • Accumulate 2 minutes of work in as few sets as possible.
  • Do the full 2 min. for the left leg before doing the right leg.
  • Take 2-3 minutes of rest between legs.
1 Like

WORKOUT 3 – PULL


Instructions

  • Keep rest between sets minimal unless specified.
  • Adjust resistance as needed.
  • Do exercises B1-3 and C1-3 as complexes.

Exercise Sets/Reps Load Effort
A Farmer’s Walk 1 x 2 min. Light Met2
B1 Snatch-Grip High Pull from Hang 2 x 5 reps 70-75% Res
B2 Dumbbell Shrug 2 x 10-15 reps Medium Full
B3 Farmer’s Walk 2 x 1 min. Light Met1
Rest 4 min. or less
C1 Pendlay Row 2 x 5 reps 65-70% Res
C2 Chest-Supported Rear-Delt Raise 2 x 10-15 reps Medium Full
C3 Zercher Carry 2 x 1 min. 30% BW Met1
Rest 4 min. or less
D Chin-up Top Position Iso. Hold 1 x 2 min. BW Hold
Rest 4 min. or less
E Pull-up Hang 1 x 2 min. BW Hold
Load Details
BW Body weight only
Light 25% BW per hand
Medium 50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep.
65-70% 65-70% of your maximum (1RM)
70-75% 70-75% of your maximum (1RM)
Effort Details
Res End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second)
Full You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep.
Met1 It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form.
Met2 It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set.
Hold An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort.
Exercise Descriptions

Farmer’s Walk

  • Use dumbbells, kettlebells, trap bar, or specific implements.
  • Move at walking speed.
  • Use straps so that grip doesn’t become a limiting factor.
  • Keep your abs tight at all times (imagine bracing for a gut punch).

Snatch-Grip High Pull from Hang

  • Do snatch-grip barbell power shrugs if you’re not technically capable of doing a proper high pull. Power shrugs are when you do shrugs explosively by using a little bit of lower back and calves action to be able to move more weight.

Dumbbell Shrug

  • Bend torso forward slightly (around 10-15 degrees).
  • Hold the peak contraction AND stretched position for 2 seconds each on every rep.

Pendlay Row

  • Keep torso as close to parallel to the floor as possible for the whole set.3
  • Control the eccentric phase and take an actual 3 seconds.
  • Accelerate as much as possible during the concentric phase.

Chest-Supported Rear-Delts Raise

  • Use any tempo you want.
  • Make sure you use a full range of motion.
  • Pause briefly in the top (contracted) position.

Zercher Carry

  • Use a log, thick bar, barrel, or a heavy dumbbell with one side in each elbow.
  • The thicker the implement, the less uncomfortable it is. The most comfortable is using a heavy dumbbell held sideways, with one side resting in each elbow crook. The strongman log works equally well. A fat bar is next, and a regular bar is the least comfortable (an EZ bar is slightly better).

Chin-up Top Position Isometric Hold

  • Go to the top of a chin-up (supinated grip), with chin above the bar, and hold yourself there.
  • Use a lat pulldown hold with a weight you would use for around 8-10 reps if you’re not strong enough to do a chin-up hold.
  • Accumulate 2 minutes of work in as few sets as possible.

Pull-up Hang

  • Lower to the bottom position of a pull-up (pronated grip).
  • Let yourself hang, relaxed.
  • Accumulate 2 minutes of work in as few sets as possible.
  • Use straps if needed so that grip isn’t a limiting factor.
1 Like

WORKOUT 4 – PHYSICAL LABOR


Workout Time Limit: 30 Min.

  • GOAL: Complete as many circuit rounds as possible within the time limit. DO NOT sacrifice the form or performance quality for speed.
  • Adjust resistance as needed.
  • Do this workout as a circuit. Move as continuously as you can (without sacrificing quality) for the duration of the workout.

Exercise Reps/Tme Load
A1 Deadlift 3 reps 60% 1RM
A2 Single Kettlebell Biceps Walk 20 steps 10-20% BW
A3 Dumbbell Clean and Press 5 reps 10-12-rep wt.
A4 Dumbbell or Kettlebell Suitcase Carry 10 steps per arm 20% BW
Exercise Descriptions

Deadlift

  • Create maximum tension by squeezing the bar as hard as possible, engaging the lats and contracting the abs (imagine getting punched in the stomach).
  • Keep the lower back down.
  • Lift with acceleration under control.

Single Kettlebell Biceps Walk

  • Grab the kettlebell by the “horns.”
  • Tuck arms to your sides (try to compress your torso with your arms).
  • Keep elbow bent at 90 degrees.
  • Walk 20 steps while keeping everything tensed (grip, torso squeeze, abs).

Dumbbell Clean and Press

  • Clean explosively from the hang to the shoulders).
  • Press smoothly above your head with your arms only (no leg drive).
  • Lower to the shoulders under control then back to the hang.

Dumbbell or Kettlebell Suitcase Carry

  • Walk at a slower speed to keep everything tight.
  • Grip as hard as you can, and tense your abs (imagine getting punched in the stomach).
  • Avoid leaning sideways to balance the weight.
2 Likes

WORKOUT 5 – PUSH


Instructions

  • Keep rest between sets minimal unless specified.
  • Adjust resistance as needed.
  • Do exercises B1-3 and C1-3 as complexes.

Exercise Sets/Reps Load Effort
A Above-Shoulder 2-Dumbbell Walk 1 x 2 min. Light Met2
B1 Push Press (Bar or DB) 2 x 5 reps 70-75% Res
B2 Dumbbell Lateral Raise Multi-ROM 2 x 15-20 reps Medium Full
B3 Overhead Dumbbell Carry 2 x 1 min. Light Met1
Rest 4 min. or less
C1 Decline Bench Press or Wt. Dip 2 x 5 reps 65-70% Res
C2 Dumbbell Bench Press Multi-ROM 2 x 10-15 reps BW Full
C3 Two Push-up Strict Burpee 2 x 1 min. BW Met1
Rest 4 min. or less
D Dip Top Position Isometric Hold 1 x 2 min. BW Hold
Rest 4 min. or less
E Dumbbell Bench Press Loaded Stretch 1 x 2 min. XLight Hold
Load Details
BW Body weight only
XLight 25% of the weight you would use for a set of 10 repetitions.
Light 40-50% of the weight you’d use to do 10 reps.
Medium 50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep.
65-70% 65-70% of your maximum (1RM)
70-75% 70-75% of your maximum (1RM)
Effort Details
Res End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second)
Full You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep.
Met1 It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form.
Met2 It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set.
Hold An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort.
Exercise Descriptions

Above-Shoulder 2-Dumbbell Walk

  • Use one dumbbell in each hand.
  • Hold the dumbbells overhead or on your shoulders (“front rack”). Use the front rack only if you need to recover during the set.
  • Don’t bring the dumbbells lower than your shoulders at any point.
  • Don’t stop walking.

Push Press (Barbell or Dumbbell

  • Use a slight leg drive (dip down a few inches and press up with your legs and arms) to lift the barbell with as much speed as possible.
  • Control the eccentric phase and take an actual 3 seconds.

Dumbbell Lateral Raise Multi-ROM

  • Start by doing 5 reps in the top 1/3 range of motion, then do 5 reps in the top 2/3 range of motion, and finish by doing as many full-range repetitions as possible (shoot for 5-10).
  • Bend the torso slightly forward (about 15 degrees).
  • Do the exercise in the scapular plane (between a lateral and a front raise).

Overhead Dumbbell Carry

  • Push press the dumbbells overhead.
  • Keep a tight core and locked arms.

Decline Bench Press or Wt. Dip

  • Control the eccentric phase and take an actual 3 seconds.
  • Accelerate as much as possible during the concentric phase.

Dumbbell Bench Press Multi-ROM

  • Start by doing 5 reps in the top 1/3 range of motion, then do 5 reps in the top 2/3 range of motion, and finish by doing as many full-range repetitions as possible (shoot for 5-10).
  • Use any tempo you want.
  • Make sure you use a full range of motion.

Two Push-up Strict Burpee

  • Start standing up, then squat down, putting your hands on the floor.
  • Kick your legs behind, putting you in a top push-up position.
  • Do TWO push-ups; hold the finish position for one second.
  • Bring your legs back explosively so you’re in the bottom position of a squat.
  • Stand up (don’t jump up).
  • That’s one repetition.

Dip Top Position Isometric Hold

  • Use push-up holds if dip holds are too difficult.
  • Accumulate 2 minutes of work in as few sets as possible.

Dumbbell Bench Press Loaded Stretch

  • Move to the lowest position you can.
  • Pull with your back while lifting your chest to get even more range of motion.
  • Accumulate 2 minutes of work in as few sets as possible.

WORKOUT 6 – LEGS


Instructions

  • Keep rest between sets minimal unless specified.
  • Adjust resistance as needed.
  • Do exercises B1-3 and C1-3 as complexes.

Exercise Sets/Reps Load Effort
A Prowler Pushing 1 x 2 min. +25% BW Met2
B1 Lunge (Bar or DB) 2 x 5 reps/leg 70-75% Res
B2 Goblet Squat Multi-ROM 2 x 10-15 reps Medium Full
B3 Sled Walking Backward 2 x 1 min. +25% BW Met1
Rest 4 min. or less
C1 Romanian Deadlift (Bar or DB) 2 x 5 reps 65-70% Res
C2 Leg Curl Multi-ROM 2 x 10-15 reps Medium Full
C3 Kettlebell Swing 2 x 1 min. 35% BW Met1
Rest 4 min. or less
D Zercher Squat 90-Degree Iso. Hold 1 x 2 min. Medium Hold
Rest 4 min. or less
E Bulgarian Split Squat Loaded Stretch 1 x 2 min. XLight Hold
Load Details
BW Body weight
XLight 25% of the weight you would use for a set of 10 repetitions.
Light 40-50% of the weight you’d use to do 10 reps.
Medium 50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep.
65-70% 65-70% of your maximum (1RM)
70-75% 70-75% of your maximum (1RM)
+ Add the amount to the implement.
Effort Details
Res End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second)
Full You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep.
Met1 It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form.
Met2 It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set.
Hold An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort.
Exercise Descriptions

Prowler Pushing

  • Push at walking speed.
  • Do sled walks if you don’t have access to a Prowler.
  • Use a stationary bike (if you don’t have access to either) with as much resistance as you can while keeping the movement fluid (but slow).

Lunge (Bar or DB)

  • Control the eccentric phase and take an actual 3 seconds.
  • Accelerate as much as possible during the concentric phase.

Goblet Squat Multi-ROM

  • Start by doing 5 reps in the top 1/3 range of motion, then do 5 reps in the top 2/3 range of motion, and finish by doing as many full-range repetitions as possible (shoot for 5-10).
  • Use any tempo you want.

Sled Walking Backward

  • Stay low when you walk backward, at least down at quarter squat depth.
  • Use a stationary bike (if you don’t have a sled) with as much resistance as possible while keeping the movement fluid.

Romanian Deadlift (Bar or DB)

  • Control the eccentric phase and take an actual 3 seconds.
  • Accelerate as much as possible during the concentric phase.

Leg Curl Multi-ROM

  • Start by doing 5 reps in the top 1/3 range of motion, then do 5 reps in the top 2/3 range of motion, and finish by doing as many full-range repetitions as possible (shoot for 5-10).
  • Use any tempo you want.
  • Make sure you use a full range of motion.
  • Pause briefly in the fully extended (stretched) position.

Kettlebell Swing

  • Consider your arms as ropes holding the kettlebell.
  • Lift the weight from a powerful hip hinge, not with your arms/shoulders
  • Don’t let the kettlebell go higher than your shoulder joints.

Zercher Squat 90-Degree Isometric Hold

  • Squat down to a 90-degree knee angle and hold there.
  • Accumulate 2 minutes of work in as few sets as possible.

Bulgarian Split Squat Loaded Stretch

  • Move to the lowest position you can.
  • Accumulate 2 minutes of work in as few sets as possible.
  • Do the full 2 min. for the left leg before doing the right leg.
  • Take 2-3 minutes of rest between legs.
1 Like

WORKOUT 7 – PULL


Instructions

  • Keep rest between sets minimal unless specified.
  • Adjust resistance as needed.
  • Do exercises B1-3 and C1-3 as complexes.

Exercise Sets/Reps Load Effort
A Farmer’s Walk 1 x 2 min. Light Met2
B1 Muscle Snatch from Hang 2 x 5 reps 70-75% Res
B2 Snatch-Grip Shrug Iso-Prefatigue 2 x 10-15 reps Medium Full
B3 Farmer’s Walk 2 x 1 min. Light Met1
Rest 4 min. or less
C1 Pendlay Row 2 x 5 reps 65-70% Res
C2 Chest-Sup. Rear-Delt Raise MDS 2 x 10-15 reps Medium Full
C3 Zercher Carry 2 x 1 min. 30% BW Met1
Rest 4 min. or less
D Chin-up Top Position Iso. Hold 1 x 2 min. BW Hold
Rest 4 min. or less
E Pull-up Hang 1 x 2 min. BW Hold
Load Details
BW Body weight only
Light 25% BW per hand
Medium 50-60% of the weight you’d use to do 10 reps. You need to feel the muscle contracting on every rep.
65-70% 65-70% of your maximum (1RM)
70-75% 70-75% of your maximum (1RM)
Effort Details
Res End each set with 2-3 reps in reserve. You’ll likely need to decrease the weight slightly for your second set (e.g., 75% for the first set, 70% for the second)
Full You want to reach a point of technical failure: complete as many perfectly strict reps as possible. Stop when you know you’d have to cheat a bit to get the next rep.
Met1 It should get challenging because you’ll have a massive pump and be breathing hard. But you shouldn’t need to stop or break form.
Met2 It should get very challenging (uncomfortable) because of a nasty pump beginning at around 60-70 seconds. Use the correct weight to maintain proper form and position for the entire set.
Hold An isometric hold or loaded stretch will get hard quickly. Don’t allow yourself to start shaking uncontrollably or breaking form. If that happens, rest 10-20 sec. (while stopping the clock), then resume your effort.
Exercise Descriptions

Farmer’s Walk

  • Use dumbbells, kettlebells, trap bar, or specific implements.
  • Move at walking speed.
  • Use straps so that grip doesn’t become a limiting factor.
  • Keep your abs tight at all times (imagine bracing for a gut punch).

Muscle Snatch from Hang

  • If you’re not technically capable of doing a proper muscle snatch (Muscle Snatch - YouTube), stay with the high pull.

Snatch-Grip Shrug Iso-Prefatigue

  • Start by holding the peak contraction for 20 seconds
  • After the hold, complete as many repetitions as possible
  • Since the range of motion is short, keep the movement slower (2 full seconds) for both the concentric and eccentric until you need to do fast reps to keep going.

Pendlay Row

  • Keep torso as close to parallel to the floor as possible for the whole set.3
  • Control the eccentric phase and take an actual 3 seconds.
  • Accelerate as much as possible during the concentric phase.

Chest-Supported Rear-Delts Raise Mechanical Drop Set (MDS)

  • Start by doing 5 partial reps in the top-1/3 range, then 5 reps going halfway down, and finally as many full-range reps as possible (shoot for 5-10).
  • Pause briefly at the top/contracted position on each rep.

Zercher Carry

  • Use a log, thick bar, barrel, or a heavy dumbbell with one side in each elbow.
  • The thicker the implement, the less uncomfortable it is. The most comfortable is using a heavy dumbbell held sideways, with one side resting in each elbow crook. The strongman log works equally well. A fat bar is next, and a regular bar is the least comfortable (an EZ bar is slightly better).

Chin-up Top Position Isometric Hold

  • Go to the top of a chin-up (supinated grip), with chin above the bar, and hold yourself there.
  • Use a lat pulldown hold with a weight you would use for around 8-10 reps if you’re not strong enough to do a chin-up hold.
  • Accumulate 2 minutes of work in as few sets as possible.

Pull-up Hang

  • Lower to the bottom position of a pull-up (pronated grip).
  • Let yourself hang, relaxed.
  • Accumulate 2 minutes of work in as few sets as possible.
  • Use straps if needed so that grip isn’t a limiting factor.
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WORKOUT 8 – PHYSICAL LABOR


Workout Time Limit: 30 Min.

  • GOAL: Complete as many circuit rounds as possible within the time limit. DO NOT sacrifice the form or performance quality for speed.
  • Adjust resistance as needed.
  • Do this workout as a circuit. Move as continuously as you can (without sacrificing quality) for the duration of the workout.

Exercise Reps/Tme Load
A1 Snatch-Grip High Pull from Hang 3 reps 60% 1RM
A2 Barbell Curl Walk 20 steps 20-30% BW
A3 Dumbbell Clean and Press 5 reps 10-12-rep wt.
A4 Two-Hand Anyhow Walk 10 steps per arm 20% BW
Exercise Descriptions

Snatch-Grip High Pull from Hang

  • Be explosive using a powerful leg-and-trap action. (It’s NOT a fast upright row).
  • Lower the bar to the knees like a Romanian deadlift, then launch up as explosively as possible, firing the traps and calves at the end of the movement.
    ^ Create enough momentum for the bar to reach the sternum without actively pulling with the arms.

BarbellCurl Walk

  • Keep the elbows pointing slightly forward (30 deg angle).
  • Curl until the forearms are perpendicular to the floor and walk while holding that position.

Dumbbell Clean and Press

  • Clean explosively from the hang to the shoulders).
  • Press smoothly above your head with your arms only (no leg drive).
  • Lower to the shoulders under control then back to the hang.

Two-Hand Anyhow Walk

  • Walk at a slower speed to keep everything tight.
  • Grip as hard as you can, and tense your abs (imagine getting punched in the stomach).
  • Hold a kettlebell or dumbbell overhead in one hand, and hold an equivalent weight in the other hand at your side (like in a farmer’s walk).
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