Week 1

+ Banded Sled (short range step-ups if you don’t have bands / sled or a hill nearby)

+ Split Squat Pulses (assisted if needed) + Soccer ball juggling.

A. Squat (Stets of 10 Slant Board Squats If You’re Not Squatting)

10D3 Back Squats + 5 Slant board squats

Go straight from squat into 5 bodyweight slant board squats except for the last 2-3 heavy sets. You’ll need to be fast with the weights.

Start with around 25% of 1RM.

Increase by 5-10kg each set.

Drop the weight by 25-40% to finish the block if you reach technical failure.

NOTE - Don’t miss reps. Don’t do ugly repetitions. Stay safe. Keep the quality high. If you get to a slow repetition that’s your last heavy repetition for the day. More than 2 seconds in the concentric is too long.

B1. Single Leg RDL

10D5-10 Left leg on minute 1, right leg on minute 2.

Focus on smooth reps. Increase range of motion slightly each set. Listen to your body. Single leg good mornings with the bar on your back are a good alternative or single leg back extensions if RDL’s aren’t working for you.

B2. Pistol Squats

10D2+2 Left leg on minute 1, right leg on minute 2.

Start with 2 reps.

Increase by 2 reps each set if you can.

Add weight next session if you’re able to get 10 reps in session 1.

Light Zercher Jefferson Curls

Bottom Position Sissy Squat Pulses

+ Soccer ball juggling.

+ Barbell reps to get a pump in the upper body → Standing press, rows, french press, curls, wrist curls.

+ Juggle

A. Standing Press / Handstand Push-Ups

10D3 + 5 Reverse curls or hammer curls (Standing barbell, band or DB)

Go straight from press into 5 curls

70-75% of 1RM

OPTIONAL - Max out repetitions on the last set if you can do more than 3 smooth reps. Stop when the bar speed drops.

If you’re doing handstand push-ups, use the variation you’re able to do 3-5 repetitions of.

10D3

Add weight for the first 3-5 sets if possible. Keep the quality high.

Alternating between weighted and unweighted sets also works well to allow relative rest and speed contrast.

VARIATION: Wide pull-ups, arching pull-ups, pull-ups, chin-ups, close hand chin-ups… change grip each set for 5 sets and repeat.

10DX - Use around 66% of your ramping maximum reps from the ramping test or 80% of your 10DX maximum.

eg. if you got to 15 reps on your deficit timer push-ups then you would do 10. If you can do 10D12 Deficit timer push-ups then you will do 10D9-10.

OPTIONAL - Maximum smooth reps on the last set if you’re feeling fresh.

Seated External Rotations

Shoulder rebuild combo

A1. Calf Raises (KOT or off a step) + Tibialis Raises

A2. Foot Juggling

A3. French Press Or Cross Bench Pullovers + Incline curls Or Assisted Pelican Curls

A4. Horse stance & Standing Pancake + Diagonal Stretch

A5. Hand Juggling Or Handstands

EXTRAS + Hand juggling or handstands.

+ Banded Sled (short range step-ups if you don’t have bands / sled or a hill nearby)

+ Split Squat Pulses (assisted if needed) + Soccer ball juggling.

A. Squat (or bodyweight slant squats)

10D3 Back Squats + 5 Slant board squats (or 3 jump squats if you have very healthy legs)

60-70% of top weight on Day 1.

Slow down (around 5 second), fast up.

Go straight from squat into 5 bodyweight slant board squats or jumps.

BONUS - Go for maximum fast reps on set 10. 10 is a good target. 15 is a great day. Stay fresh or push and recover hard.

NOTE - Don’t miss reps.

No ugly repetitions.

Stay safe.

Keep the quality high.

If you get to a slow repetition that’s your last heavy repetition for the day.

More than 2 seconds in the concentric is too long.

B1. Single Leg RDL

10D5-10 Left leg on minute 1, right leg on minute 2.

Focus on smooth reps. Increase range of motion slightly each set. Listen to your body. Single leg good mornings with the bar on your back are a good alternative or single leg back extensions if RDL’s aren’t working for you.

B2. Pistol Squats

10D2+2 Left leg on minute 1, right leg on minute 2.

Start with 2 reps.

Increase by 2 reps each set if you can.

Add weight if you got 10 reps in session 1.

Light Zercher Jefferson Curls

Bottom Position Sissy Squat Pulses

+ Soccer ball juggling.

+ Juggle

Shoulder rebuild combo

A. Standing Press / Handstand Push-Ups

10D3 + 5 Reverse curls or hammer curls (Standing barbell, band or DB)

Go straight from press into 5 curls

70-75% of 1RM

OPTIONAL - Max out repetitions on the last set if you can do more than 3 smooth reps. Stop when the bar speed drops.

If you’re doing handstand push-ups, use the variation you’re able to do 3-5 repetitions of.

10D3

Add weight for the first 3-5 sets if possible. Keep the quality high.

Alternating between weighted and unweighted sets also works well to allow relative rest and speed contrast.

VARIATION: Rotate between wide pull-ups, arching pull-ups, pull-ups, chin-ups, close hand chin-ups… change grip each set for 5 sets and repeat.

10DX - Use around 66% of your ramping maximum reps from the ramping test or 80% of your 10DX maximum.

eg. if you got to 15 reps on your deficit timer push-ups then you would do 10. If you can do 10D12 Deficit timer push-ups then you will do 10D9-10.

OPTIONAL - Maximum smooth reps on the last set if you’re feeling fresh.

Seated External Rotations

Pullovers / German Hang / Dislocates

1-3 sets of back bridge push-ups for reps

Extra - + Hand juggling or handstands.

Repeat Day 3

OR

Expansion Test - Big Base Push & Pull. If any movement fails you take 1 minute off. Report you lowest number of chin-ups.

The test: