12 Week Strength Focus - Week 4 - Deload week

Week 4 (Deload):

Use this week to recover from the last 3 weeks. Don't go above the suggested weights/percentages. You should feel fresh and recovered by the week's end, and ready to crush heavy weights.

Day 1

Front squat: 3x6 @ 60%

Push press: 3x7 @ 60%

Jumping back squat: 3x10 @ 50% of Back Squat 1RM
- Perform a full squat, accelerate up, drive through the heals, and jump at the top
- https://www.youtube.com/watch?v=yvUrtV6AJKs

Dumbbell bench press: 3x10 w/ medium weight

Day 2

1 Hang (squat) clean + 2 jerks: 7 sets @ 60%

Pendlay rows: 3x10 w/ medium weight

RDL: 3x10 w/ medium weight (use straps)
- https://www.youtube.com/watch?v=zWz6pxnocSw

GHD situps: 3x15
- Go only to parallel
- If you've never done these before, ONLY do 3x10
- https://www.youtube.com/watch?v=pMS2dU0FuPk

12 Week Strength Focus - Week 3

Week 3:

Day 1

Pause back squat: 5x3 @ 82%
- no belt, pause 3sec in bottom, hold breath in bottom

Strict press: 5x4 @ 82%

Bulgarian split squat: 3x8 per leg w/ medium heavy weighted dumbbells
- https://www.youtube.com/watch?v=6s_70Nm3Nw4

One arm DB clean & press: 3x5 reps per arm w/ heavy as possible
- alternate arms
- https://www.youtube.com/watch?v=K1MNix-RNFk

Day 2

Sumo deadlift: 4x5 @ 82% of Deadlift (use straps, extra wide feet, toes turned out, drop hips, keep hips down)
- https://www.youtube.com/watch?v=HBmLwb9IcaI

Straight legged RDLs: 3x5 w/ 70% of deadlift
- https://www.youtube.com/watch?v=zWz6pxnocSw

Wide grip pullups: 3x10, use assistance if necessary

Bent over rows: 3x10 w/ heavy barbell
- https://www.youtube.com/watch?v=FtJloWrUXZo


Day 3

Back Squat: 3x10 @ 75%

Bench press: 2 sets of max rep in 60sec w/ 82% of max (4 mins between each round)
- Be safe, use a spotter!

Front Squat + Push Press: 5x3+3 @ 82% of Push Press
- 3 Front Squats, then 3 Push Presses. 5 sets at the same weight

12 Week Strength Focus - Week 2

Week 2:

Day 1

Front Squat: 3x7 @ 80%

Push Jerk: 3x7 @ 80%

Step up: 3x12 per leg w/ dumbbells
- higher isn't better.
- Concentrate on standing tall WITHOUT any assistance from the trailing leg
- https://www.youtube.com/watch?v=ZM5ayvTS5yg

Dumbbell bench press: 3x10 w/ heavy dumbbells


Day 2

Muscle snatch: 4x3 @ 80% of snatch
- this percentage will be too high for some of you. Technique > weight
- https://www.youtube.com/watch?v=9Ze3-UiuRT0

Hang power snatch: 3x2 @ 80% of snatch
- https://www.youtube.com/watch?v=43qi9DlGUxU

Pendlay rows: 3x12 w/ heavy weight
- Straps are okay to use if you can't hold onto the bar
- keep a flat back, and don't use momentum
- https://www.youtube.com/watch?v=RO4x6TlDQvA

Clean high pulls: 3x5 w/ HEAVY weight
- again, straps okay
- Maintain the same bar path and pull that you'd use in a clean.
- NO early arm bend
- https://www.youtube.com/watch?v=VIBaxLGfkaY

Good mornings: 3x10 w/ medium weight
- Keep a flat back.
- https://www.youtube.com/watch?v=VkNcc0BQrpA

Day 3

Box squat: 3x5 w/ heavy weight
- wide stance, box at parallel height, sit back,
- NO “plopping” on box. Use a controlled, slow descent
- https://www.youtube.com/watch?v=e9HloHClt2Q

Car push + sled pull: 3 sets
- Push car 100m, then immediately pull weighted sled 100m (Pull sled by facing sled and running backwards)
- Use a medium weight, and move as fast as possible

12 Week Strength Focus - Week 1

Week 1:

Day 1

Back Squat: 4x8 @ 70% of 1RM

Bench Press: 3x8 w/ heavy weight for the day.
- Pause for 2 seconds on chest
- DON'T BOUNCE
- These should be challenging, but there should be no failed reps. 

Walking Lunges: 3x10 per leg w/ a dumbbell in each hand
- Keep you chest tall and look straight ahead
- Press through your leading foot's heal, not the toes

Seated Dumbbell Press: 4x10 w/ heavy dumbbells
- sit on a box or bench, don't use any back support

Day 2


Deadlift: 4x4 w/ 78% of 1RM
- pause below knee for 1sec on ascent.
- Don’t bounce reps

Good Mornings: 3x6
- Keep a flat back.
- https://www.youtube.com/watch?v=VkNcc0BQrpA

GHRs: 3x12
- scale to hip extenstions if needed
- https://www.youtube.com/watch?v=p0oqLDZ8JcI - GHR demo
- https://www.youtube.com/watch?v=xdfyGviJRjs - Hip extension demo

Dumbbell Rows: 4x12 per hand w/ heavy weight
- heavy, but without momentum
- https://www.youtube.com/watch?v=ej9XLPN3mPo

Day 3

Push Press: 3x8 @ 78% (use barbell or axle)

Dumbbell Chest Flyes: 3x15 w/ medium weight
- https://www.youtube.com/watch?v=VbY1ZpSy17I

Farmer’s Walk: 3 x 50ft w/ moderate weight
- hold for 10 seconds after walking

Front Squats: 3 sets of max rep in 60 sec w/ 50% of 1RM

Russian KB Swings; Max rep in 3mins, as HEAVY as possible