🎨

#3 Dense Daily = HIGH ROI TRAINING

You must be pound for pound one of the strongest men in any gym you enter across the spectrum of movements.
Bodyweight & Barbell are the same. No distinction. Be extremely strong.
Dense Skill, Stamina, Stretch will ensure that you are uncommon even among professional athletes.
 
Many of you will finish this month having achieved 3-5 feats that were impossible for you in May!
Imagine the cumulative impact of continuing along the uncommon path for decades!
 
More Details
Rest-Pause > training uses pauses between repetitions to create one long set instead of many sets. Do about 50% of the total repetitions you could do each set. This is an ULTRA DENSE method that requires 2-3 movements to complete.
Dense > When training Dense you should finish a training block knowing that you could have repeated it again.
Dense Skills > Run a 12-20 minute timer and work between foot juggling, hand juggling, foot balancing & hand balancing. Foot balance by juggling standing on the ball of the foot or walking on rails or similar.
Stamina > Take a 5-minute run, row, sled, swim, ride for distance. Maintain nasal breathing if stamina isn’t top priority to stay fresh.
Stretch > Do the skills & stamina first to get the connective tissues warm & lubricated. Set the timer for 10-20 minutes. Invest 2-4 minutes in each of the key positions
notion image
Intensity
Day 1. Back Squat 10D3 - 70% + Rest Pause Nordics or S/Leg Deadlifts
Day 2. Bench Press 10D3 - 70% + Rest Pause Alternate Chin-Ups to 25
Day 3. Overhead Squat 10D5 - 60%
Day 4. Dips 10D8 (Start at 60%) + Rest Pause Pull-Ups to 50
Day 5. Dense Skill, Stamina, Stretch
Day 6. Back Squat 10D1 - 80% then Rest Pause Nordics or S/Leg Deadlifts
Day 7. Bench Press 10D1 - 80% then Rest Pause Alternate Chin-Ups to 25
Day 8. Overhead Squat 10D8 - 50% then J-Curl 25 reps
Day 9. Dips 10D10 (Start at 50%) + Rest Pause Pull-Ups to 50
Day 10. Dense Skill, Stamina, Stretch
Volume
Day 11. Front Squat 10D3
Day 12. Standing Press 10D3
Day 13. Snatch Technique 10D8
Day 14. Incline Press 10D5
Day 15. Dense Skill, Stamina, Stretch
Day 16. Front Squat 10D5
Day 17. Standing Press 10D5
Day 18. Snatch Technique 10D10
Day 19. Incline Press 10D10
Day 20. Dense Skill, Stamina, Stretch
 
Win
Day 21. Bench Press 10D1 Record OR Standing Press 10D3-5 Record
Day 22. Back Squat 10D1 Record OR Front Squat 10D3-5 Record
Day 23. Incline Press / Dip Record
Day 24. Overhead / Snatch Record
Day 25. Dense Skill, Stamina, Stretch
 
Refocus
26-31 - Dense Skill, Stamina, Stretch, Learn New Skills
Â