Week 2

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

+ Split Squat Pulses (assisted if needed).

Lean back for the last few reps to open the hip flexors up for smoother squats.

+ Soccer ball juggling.

10D3 Back Squats + 3 Slant board squats OR 1-3 Jump Squats.

70% of 1RM or 10kg up from last sessions weight.

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.

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

Focus on smooth reps. Increase range of motion only if it’s feeling solid. 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.

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.

+ 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

Around 70% 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

+ Hand juggling or handstands.

A1. Calf Raises (KOT or off a step)

A2. Foot Juggling

A3. Tibialis Raises

B1. French Press Or/ then Cross Bench Pullovers

B2. Horse stance, Standing Pancake

B3. Incline curls Or/ then Assisted Pelican Curls

B4. Diagonal Stretch

B5. Hand Juggling Or Handstands

Bonus - Bigger Base 5-20 minutes

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

+ Split Squat Pulses (assisted if needed).

Lean back for the last few reps to open the hip flexors up for smoother squats.

+ Soccer ball juggling.

10D3 Back Squats + 1 Jump Squat.

80% of 1RM or 10kg up from last sessions weight.

Today should be near maximal.

On dense strength if you go above maximum you will fail early.

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.

10D5-10 Left leg on min

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

Single Leg Light Jefferson Curls

Bottom Position Sissy Squat Pulses

+ Soccer ball juggling.

+ Juggle

Shoulder rebuild combo

10D3 + 1 Reverse curl or hammer curls (Standing barbell, band or DB)

Go straight from press into 1 slow eccentric curl

Around 80% 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

+ Hand juggling or handstands.

A1. Calf Raises (KOT or off a step)

A2. Foot Juggling

A3. Tibialis Raises

B1. French Press Or/ then Cross Bench Pullovers

B2. Horse stance, Standing Pancake

B3. Incline curls Or/ then Assisted Pelican Curls

B4. Diagonal Stretch

B5. Hand Juggling Or Handstands

Bonus - Bigger Base 5-20 minutes