Week 1
1
2
3
4
5
6
7
Week 2
8
9
10
11
12
13
14
Week 3
15
16
17
18
19
20
21
Week 4
22
23
24
25
26
27
28
Day 24
Muscle Movement Supersets Submax Strength
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Workout Blocks
Muscle Movement Superset: Shoulder & Lift Submax
Superset x 3
DB OH Overhead Press
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
Split Stance Deadlift
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
1 Arm DB Hang Snatch
Set reps load Tempo Rest
1 5 each side heavy controlled 30 sec
2 5 each side heavy controlled 30 sec
3 5 each side heavy controlled 30 sec
Hanging Deadlift 3:2:1 Tempo
Set reps load Tempo Rest
1 6-8 heavy controlled 2 min
2 6-8 heavy controlled 2 min
3 6-8 heavy controlled 2 min
AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3
1-Arm DB Reverse Fly
Set reps load Tempo Rest
1 5 heavy controlled 0s
2 5 heavy controlled 0s
3 5 heavy controlled 0s
[J] – Side Lunge, Offset Shovel
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
AHHPS Muscle Movement Superset: Glutes and Lift/Shift Submax
Superset x 3
KB SL RDL
Set reps load Tempo Rest
1 5 each heavy controlled 0s
2 5 each heavy controlled 0s
3 5 each heavy controlled 0s
[J] – Transverse, Reverse Chop
Set reps load Tempo Rest
1 5 each heavy controlled 2min
2 5 each heavy controlled 2min
3 5 each heavy controlled 2min
Foundation Building for Julian Day 24

Muscle Movement Supersets Submax Strength

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Today's Session Supersets a Muscle-Dominant exercise with a Movement-Dominant exercise. Specifically we're challenging the Shoulders, Back and Glutes along with Lifting and Shifting Patterns to improve Submaximal Strength in Odd-Positions and Dead Strength.

Workout Blocks

Muscle Movement Superset: Shoulder & Lift Submax
Superset x 3

This Superset combines a Shoulder Strength Exercise with a Whole Body Integrated Deadlift. Perform both exercises back to back and then rest for 2 min before repeating.

LLT
DB OH Overhead Press
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)

Perform Seated or Standing

LLT
Split Stance Deadlift
reps 5 each
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 2min (h:m:s)
2 5 each Heavy Controlled 2min (h:m:s)
3 5 each Heavy Controlled 2min (h:m:s)
LLT
1 Arm DB Hang Snatch
reps 5 each side
load heavy
Tempo controlled
Rest 30 sec
DB starts at mid thigh, Lift Explosively overhead- keep the DB in the vertical plane and finish directly over the shoulder.
Set Reps Load Tempo Rest
1 5 each side Heavy Controlled 30 sec (h:m:s)
2 5 each side Heavy Controlled 30 sec (h:m:s)
3 5 each side Heavy Controlled 30 sec (h:m:s)
Hanging Deadlift 3:2:1 Tempo
reps 6-8
load heavy
Tempo controlled
Rest 2 min
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 2 min (h:m:s)
2 6-8 Heavy Controlled 2 min (h:m:s)
3 6-8 Heavy Controlled 2 min (h:m:s)

Use dumb bells if a bar isn't available.

AHHPS Muscle Movement Supersets: Back & Shift Submax
Superset x 3

This Superset enhances Muscular Strength in the Back (Rhomboids and Rear Delt) and Movement Strength during a Shovel pattern (Odd Position and Tensile)

LLT
1-Arm DB Reverse Fly
reps 5
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 Heavy Controlled 0s (h:m:s)
2 5 Heavy Controlled 0s (h:m:s)
3 5 Heavy Controlled 0s (h:m:s)

Perform a 2-arm Reverse Fly

LMT
[J] – Side Lunge, Offset Shovel
reps 5 each
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 2min (h:m:s)
2 5 each Heavy Controlled 2min (h:m:s)
3 5 each Heavy Controlled 2min (h:m:s)

AHHPS Muscle Movement Superset: Glutes and Lift/Shift Submax
Superset x 3

This Superset enhances Muscular Strength in the Glutes and Hamstrings as well Movement Strength during a Lift and Shift pattern (Odd Position and Tensile).

LLT
KB SL RDL
reps 5 each
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 0s (h:m:s)
2 5 each Heavy Controlled 0s (h:m:s)
3 5 each Heavy Controlled 0s (h:m:s)
LMT
[J] – Transverse, Reverse Chop
reps 5 each
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 5 each Heavy Controlled 2min (h:m:s)
2 5 each Heavy Controlled 2min (h:m:s)
3 5 each Heavy Controlled 2min (h:m:s)