Hinge, Press, Squat, & Pull Circuit (4l)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 

Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Clean & Press (seesaw or double)

3. Clean & Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Isometric

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)

 

Isometric: 6 second-rep x 6 sets (RPE ~9)

Monday & Thursday Low positions.

Tuesday & Friday Medium positions.

Wednesday & Saturday High positions.

 

Mod, Wed, & Fri:

Bent-over Row  

Zercher Squat  

Reverse Curl  

Overhead Press  

Pull-up

 

Tue, Thu, & Sat:

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

 

Finisher & Cool-down:

Carry variation. (30sec/30sec)

OS-Big 5. (5 minutes)

90/90 stretch and QL straddle. (3 minutes)

Hinge, Press, Squat, & Pull Circuit (4k)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 

Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Clean & Press (seesaw or double)

3. Clean & Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.

Hinge, Press, Squat, & Pull Circuit (4j)

Warm-up: 

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)
 
Mon - 48kg singles or 24kg doubles x 3, 

Wed & Fri - 48kg singles or 24kg doubles x 4:
1. Single Leg Deadlift (single suitcase or double farmer)

2. Clean & Press (seesaw or double)

3. Clean & Squat (goblet/Zercher or double racked)

4. Pull variation (pull-up, chin-up, or renegade row)

 

x 3 rounds (Rest 20 breaths between sets)

(30 minutes)

 

Finisher & Cool-down:
Carry variation. (30sec/30sec)
OS-Big 5. (5 minutes)
90/90 stretch and QL straddle. (3 minutes)

 

(Optional on alternate days)
Q&D swings/push-ups x 2 Series and TGUs x 40% volume.