Week 3

Day 1

  • Back Squat - 10-10-10-10-10 - aim to add 5-10# to last week - perform 3 high box jumps after each working set (no bounding)

  • Bulgarian Barbell Split Squat - 3x15 each leg - rest 90s between sets

  • Single Leg Dumbbell DL - 3x12 (each leg) - rest 90s between sets

  • Single Seated Leg Extensions - 3x15 - slow and controlled tempo

  • Calf Raises - 4x20

  • 5x10 slow and controlled leg raises

Day 2

  • Start with three sets of 20 band pull-aparts, 10 scap-pull-ups, 10 scap push-ups

  • Empty bar overhead squats or LIGHT LIGHT weight - 3x10

  • Single Arm Landmine Row - 3x12 (12 each arm)

  • Single Arm Ring Row - 3x12 (6 each arm) with pause at top

  • Reverse Dumbbell Flys on incline bench (light weight) - pause at contraction for 1 second - 3x12

  • Two Arm Dumbbell Curl - 2x20

  • Farmer Hold - 3x60s on, 60s off - 2x70# KB

  • Weighted Planks - 5x60s , rest as needed between efforts

Day 3

  • Single Arm Dumbbell Overhead Walking Lunge - 3x12 (6 each leg) - strong lock out and tight midline

  • Deadlift - 5x1@80% -

  • Strict Pull-Ups - 5x10

  • “Seal Row” - 3x12 - slow and controlled

  • Tempo Push-Ups - 50 reps - slow and controlled on the way down - explode up

  • Weighted Russian Twists - 3x20 (slow and controlled, 10 each direction )

Conditioning (choose depending on time/body feel etc)

  • Easy 30 minute run or row

  • :20s max effort row, 1:40s rest - 10 rounds

  • 10x250m row, 60s rest between efforts