UNIT PHASE 1 - OVERVIEW

PHASE 1
This program program will not be easy. With that being said, there is nothing written in this program that I have not done myself. There were days where I wanted to cut some things out, and there were days where I thought I
could have completed more. That balance is what will help drive the adaptation you are seeking from UNIT. Push through on the tough days and reap the benefits of the days you feel like you had more in the tank.

The focus of Phase 1 is to build your overall level of fitness & strength and serve as a foundation for those who want to move onto Phase 2 of UNIT.
Block 1 & 2 of UNIT Phase 1 are accumilation blocks. You will be building in volume and intensity over the course of the first 3 weeks of each block before heading into a deload in the 4th week of each block.
Block 3 of UNIT Phase 1 is a realisation block. In the first 3 weeks you will be buildig towards testing some new rep maxes in a few key lifts. Week 4 of this final block is another deload week at which at the end of that deload
you should be well prepared to begin Phase 2 of UNIT.

METHODS USED IN PHASE 1 of UNIT

RPE
Rate of Precieved Exertion is a way of measuring intensities on any given day. I personally like to use the RPE method because it allows you to monitor your level of intensity based on your level of readiness to train on that day.
PERCENTAGE BASED SETS
While there will be a lot of RPE based progessions in UNIT, there will also be some movements that will solely programmed using percentages. This allows for a slightly greater level of fatigue management and progressions of
intensities. Lifts that you should be aware of 1RM are
Back Squat
Bench Press
Clean
Snatch
Overhead Press
RIR
Reps in Reserve. While similar to RPE, the Reps in Reserve is generally used for accessory type movements. RIR is the amount of reps you "leave in the tank" before reaching that point of failure. It is a great way to bring
progressive overload to movements that you may not have percentage based 1RM for. It is also great because one of the most common things I see people struggling with is properly pushing themselves on accessory
movements. RIR will allow you to learn how to push yourself in the proper manner to every movement programmed for the day.
AMRAP Sets
AMRAP sets are great for creating a stimulus. That stimulus can lead to some great benefits in strength, hypertrophy, muscle endurance, cardiovascular development and more. For me personally, I also found doing the
AMRAP sets also built a new level of mental toughness. AMRAP sets will be sprinkled in throughout the entirety of Phase 1 of UNIT.
Tempo Runs
Tempo runs are sub maximal effort running over a set distance. Tempo runs are great for building cardiovascular fitness and can even aid in recovery. For UNIT, tempo runs should be completed at 70% effort for the designated
distance.

Warm Ups
Warm ups for this program are on your own. Every person has thier own specific needs and wants for a warm up. Some days you may feel you need more time to warm up while other days you may feel ready to go quicker. Do
whatever you feel is going to best prepare for the day's session.
Rest Periods
My general rule of thumb for rest periods is 2-3 minutes unless stated otherwise. I have written each session to be completed in less than 90min, but some of you may have less time and need to get through the training session
quicker. Rest periods are a place where you can save some time if needed. If you are not restricted by time then stick to the general rule.

OLYMPIC LIFTS
 BLOCK 1
DAY 1 WEEK 1 - BASE WEEK 2 - BUILD WEEK 3 - OVERLOAD WEEK 4 - DELOAD
SEATED BOX JUMP 3x5 4x5 5x5 3x3
rest as needed rest as needed rest as needed rest as needed
CLEAN PULL + CLEAN + JERK 5x 1+2+1 @65% 5x 2+2+1 @65% 5x 2+2+2 @65% 3x 1+1+1 @60%
(from blocks at knee height) rest as needed rest as needed rest as needed rest as needed
BENCH PRESS Up to 8RM @7RPE Up to 8RM @8.5RPE Up to 8RM @10RPE 3x8 @70% of Week 3 8RM
rest as needed rest as needed rest as needed rest as needed
2x10 @20% less than top set 2x8 @15% less than top set 2x6 @10% less than top set
rest as needed rest as needed rest as needed
1xAMRAP @20% less than top set 1xAMRAP @15% less than top set 1xAMRAP @10% less than top set
rest as needed rest as needed rest as needed
BACK SQUAT 5x5 @70% 5x5 @75% AMRAP @80% 3x5 @65%
rest as needed rest as needed rest as needed rest as needed
3x5 @70%
rest as needed
MED BALL ABS 3 ROUNDS 4 ROUNDS 5 ROUNDS 3 ROUNDS
20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches
10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups
20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist
20 Sit Ups 20 Sit Ups 20 Sit Ups 20 Sit Ups
rest 90 seconds rest 90 seconds rest 90 seconds rest 90 seconds
DAY 2 WEEK 1 - BASE WEEK 2 - BUILD WEEK 3 - OVERLOAD WEEK 4 - DELOAD
TEMPO RUNS 2x 2x 2x 2x
6x60m 8x60m 10x60m 5x60m
rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps
rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets
S/L DB ROMANIAN DEADLIFT 3x8-10/8-10 3x8-10/8-10 3x8-10/8-10 3x8-10/8-10
(Ipsilateral) rest as needed rest as needed rest as needed rest as needed
PULL UPS 5x3RIR (aim for 10-12 reps) 5x2RIR (aim for 10-12 reps) 5x1RIR (aim for 10-12 reps) 4x4RIR
rest as needed rest as needed rest as needed rest as needed
1/2 KNEELING LANDMINE OVERHEAD 3x12-15/12-15 3x12-15/12-15 3x12-15/12-15 2x15/15
PRESS rest as needed rest as needed rest as needed rest as needed
BAND GOOD MORNING Accumilate 50 Reps of Each (light band) Accumilate 75 Reps of Each (light band) Accumilate 100 Reps of Each (light band) Accumilate 50 Reps of Each (light band)
BAND HAMSTRING CURLS
DAY 3 WEEK 1 - BASE WEEK 2 - BUILD WEEK 3 - OVERLOAD WEEK 4 - DELOAD
MB REBOUND CIRCUIT 3 ROUNDS 4 ROUNDS 5 ROUNDS 3 ROUNDS
20 Overhead Forward Rebounds 20 Overhead Forward Rebounds 20 Overhead Forward Rebounds 20 Overhead Forward Rebounds
20 Chest Pass Rebounds 20 Chest Pass Rebounds 20 Chest Pass Rebounds 20 Chest Pass Rebounds
10/10 Side Rotation Toss Rebounds 10/10 Side Rotation Toss Rebounds 10/10 Side Rotation Toss Rebounds 10/10 Side Rotation Toss Rebounds
20 Underhand Forward Rebounds 20 Underhand Forward Rebounds 20 Underhand Forward Rebounds 20 Underhand Forward Rebounds
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
TALL KNEELING LANDMINE ROTATIONS 3x8/8 4x8/8 5x8/8 2x8/8
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
AB WHEEL ROLLOUT 3x15 4x15 5x15 2x15
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
DAY 4 WEEK 1 - BASE WEEK 2 - BUILD WEEK 3 - OVERLOAD WEEK 4 - DELOAD
BROAD JUMP 3x5 4x5 5x5 3x3
rest as needed rest as needed rest as needed rest as needed
SNATCH PULL + SNATCH + OHS 5x 1+2+1 @70% 5x 2+2+1 @70% 5x 2+2+2 @70% 3x 1+1+1 @65%
(from blocks at knee height) rest as needed rest as needed rest as needed rest as needed
FRONT SQUAT Up to 6RM @7RPE Up to 6RM @8.5RPE Up to 6RM @10RPE 3x6 @65% of Week 3 6RM
rest as needed rest as needed rest as needed rest as needed
2x8 @20% less than top set 2x6 @15% less than top set 2x4 @10% less than top set
rest as needed rest as needed rest as needed
1xAMRAP @20% less than top set 1xAMRAP @15% less than top set 1xAMRAP @10% less than top set
OVERHEAD PRESS 4x8 @60% 5x8 @65% 6x8 @70% 4x6 @60%
rest as needed rest as needed rest as needed rest as needed
MED BALL ABS 3 ROUNDS 4 ROUNDS 5 ROUNDS 3 ROUNDS
20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches
10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups
20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist
20 Sit Ups 20 Sit Ups 20 Sit Ups 20 Sit Ups
rest 90 seconds rest 90 seconds rest 90 seconds rest 90 seconds
DAY 5 WEEK 1 - BASE WEEK 2 - BUILD WEEK 3 - OVERLOAD WEEK 4 - DELOAD
TEMPO RUNS 2x 2x 2x 2x
6x60m 8x60m 10x60m 5x60m
rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps
rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets
MEADOWS ROW 2x10/10 3x10/10 4x10/10 3x10/10
rest as needed rest as needed rest as needed rest as needed
1xAMRAP each arm (Aim for 15-20 reps) 1xAMRAP each arm (Aim for 15-20 reps) 1xAMRAP each arm (Aim for 15-20 reps)
NORDIC RAISES 3x3RIR (aim for 8+ reps) 3x2RIR (aim for 8+ reps) 3x1RIR (aim for 8+ reps) 3x4RIR
(sub to GHR if needed) rest as needed rest as needed rest as needed rest as needed
ZERCHER CARRIES 3x30m HEAVY 3x40m HEAVY 3x50m HEAVY 2x30m HEAVY
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
BANDED FACE PULLS Accumilate 50 Reps of Each (light band) Accumilate 75 Reps of Each (light band) Accumilate 100 Reps of Each (light band) Accumilate 50 Reps of Each (light band)
BAND PULL APART
ABS 3 ROUNDS 4 ROUNDS 5 ROUNDS 3 ROUNDS
20 Standing Band Crunches 20 Standing Band Crunches 20 Standing Band Crunches 20 Standing Band Crunches
10/10 Split Stance Band Pallof Press 10/10 Split Stance Band Pallof Press 10/10 Split Stance Band Pallof Press 10/10 Split Stance Band Pallof Press
20 Hanging Leg Raises 20 Hanging Leg Raises 20 Hanging Leg Raises 20 Hanging Leg Raises
rest 90 seconds rest 90 seconds rest 90 seconds rest 90 seconds
 BLOCK 2
DAY 1 WEEK 5 - BASE WEEK 6 - BUILD WEEK 7 - OVERLOAD WEEK 8 - DELOAD
DB SEATED BOX JUMP 3x3 4x3 5x3 3x3
rest as needed rest as needed rest as needed rest as needed
CLEAN + JERK (from floor) 5x 3+2 @65% 5x 3+2 @70% 5x 3+2 @75% 3x 3+2 @60%
rest as needed rest as needed rest as needed rest as needed
BENCH PRESS Up to 6RM @7RPE Up to 6RM @8.5RPE Up to 6RM @10RPE 3x6 @70% of Week 3 6RM
rest as needed rest as needed rest as needed rest as needed
2x8 @20% less than top set 2x6 @15% less than top set 2x4 @10% less than top set
rest as needed rest as needed rest as needed
1xAMRAP @20% less than top set 1xAMRAP @15% less than top set 1xAMRAP @10% less than top set
BACK SQUAT 5x3 @75% 5x3 @80% AMRAP @85% 3x5 @65%
rest as needed rest as needed rest as needed rest as needed
3x3 @75%
rest as needed
MB ABS 5 ROUNDS 5 ROUNDS 5 ROUNDS 3 ROUNDS
20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches
10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups
20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist
20 Sit Ups 20 Sit Ups 20 Sit Ups 20 Sit Ups
rest 90 seconds rest 90 seconds rest 90 seconds rest 90 seconds
DAY 2 WEEK 5 - BASE WEEK 6 - BUILD WEEK 7 - OVERLOAD WEEK 8 - DELOAD
TEMPO RUNS 2x 2x 2x 2x
10x70m 10x70m 10x70m 5x70m
rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps
rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets
S/L DB ROMANIAN DEADLIFT 3x8-10/8-10 3x8-10/8-10 3x8-10/8-10 3x8-10/8-10
(contralateral) rest as needed rest as needed rest as needed rest as needed
PULL UPS 5x3RIR (aim at 8-10 reps) 5x2RIR (aim at 8-10 reps) 5x1RIR (aim at 8-10 reps) 4x4RIR
rest as needed rest as needed rest as needed rest as needed
SPLIT STANCE LANDMINE OVERHEAD 3x10-12/10-12 3x10-12/10-12 3x10-12/10-12 2x12/12
PRESS rest as needed rest as needed rest as needed rest as needed
BAND PULL THROUGH Accumilate 75 Reps of Each (medium Accumilate 100 Reps of Each (medium Accumilate 125 Reps of Each (medium Accumilate 75 Reps of Each (medium
BAND HAMSTRING CURLS band) band) band) band)
DAY 3 WEEK 5 - BASE WEEK 6 - BUILD WEEK 7 - OVERLOAD WEEK 8 - DELOAD
MB REBOUND CIRCUIT 5 ROUNDS 6 ROUNDS 7 ROUNDS 3 ROUNDS
20 Overhead Forward Rebounds 20 Overhead Forward Rebounds 20 Overhead Forward Rebounds 20 Overhead Forward Rebounds
20 Chest Pass Rebounds 20 Chest Pass Rebounds 20 Chest Pass Rebounds 20 Chest Pass Rebounds
10/10 Side Rotation Toss Rebounds 10/10 Side Rotation Toss Rebounds 10/10 Side Rotation Toss Rebounds 10/10 Side Rotation Toss Rebounds
20 Underhand Forward Rebounds 20 Underhand Forward Rebounds 20 Underhand Forward Rebounds 20 Underhand Forward Rebounds
rest 90 seconds rest 90 seconds rest 90 seconds rest 90 seconds
TALL KNEELING LANDMINE ROTATIONS 5x8/8 5x8/8 5x8/8 5x8/8
rest 90 seconds rest 90 seconds rest 90 seconds rest 90 seconds
AB WHEEL ROLLOUT 5x15 5x15 5x15 2x15
rest 90 seconds rest 90 seconds rest 90 seconds rest 90 seconds
DAY 4 WEEK 5 - BASE WEEK 6 - BUILD WEEK 7 - OVERLOAD WEEK 8 - DELOAD
BAND RESISTED BROAD JUMP 3x3 4x3 5x3 3x3
rest as needed rest as needed rest as needed rest as needed
SNATCH + OHS (from floor) 5x3+2 @70% 5x3+2 @75% 5x3+2 @80% 3x3+2 @65%
rest as needed rest as needed rest as needed rest as needed
FRONT SQUAT Up to 4RM @7RPE Up to 4RM @8.5RPE Up to 4RM @10RPE 3x6 @65% of Week 3 4RM
rest as needed rest as needed rest as needed rest as needed
2x6 @20% less than top set 2x4 @15% less than top set 2x2 @10% less than top set
rest as needed rest as needed rest as needed
1xAMRAP @20% less than top set 1xAMRAP @15% less than top set 1xAMRAP @10% less than top set
OVERHEAD PRESS 4x8 @65% 5x8 @70% 6x8 @75% 4x6 @65%
rest as needed rest as needed rest as needed rest as needed
MB ABS 5 ROUNDS 5 ROUNDS 5 ROUNDS 3 ROUNDS
20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches
10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups
20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist
20 Sit Ups 20 Sit Ups 20 Sit Ups 20 Sit Ups
rest 90 seconds rest 90 seconds rest 90 seconds rest 90 seconds
DAY 5 WEEK 5 - BASE WEEK 6 - BUILD WEEK 7 - OVERLOAD WEEK 8 - DELOAD
TEMPO RUNS 2x 2x 2x 2x
10x70m 10x70m 10x70m 5x70m
rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps
rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets
SINGLE ARM DB ROW 4x10/10 4x12/12 4x15/15 3x10/10
rest as needed rest as needed rest as needed rest as needed
1xAMRAP 1xAMRAP 1xAMRAP
NORDIC RAISES 3x3RIR (aim for 5+ reps) 3x2RIR (aim for 5+ reps) 3x1RIR (aim for 5+ reps) 3x4RIR
(sub to GHR if needed) rest as needed rest as needed rest as needed rest as needed
ZERCHER CARRIES 3x50m HEAVY 4x50m HEAVY 5x50m HEAVY 3x30m HEAVY
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
BANDED FACE PULLS Accumilate 75 Reps of Each (medium Accumilate 100 Reps of Each (medium Accumilate 125 Reps of Each (medium Accumilate 75 Reps of Each (medium
BAND PULL APART band) band) band) band)
ABS 5 ROUNDS 5 ROUNDS 5 ROUNDS 3 ROUNDS
20 Standing Band Crunches 20 Standing Band Crunches 20 Standing Band Crunches 20 Standing Band Crunches
10/10 Split Stance Band Pallof Press 10/10 Split Stance Band Pallof Press 10/10 Split Stance Band Pallof Press 10/10 Split Stance Band Pallof Press
20 Hanging Leg Raises 20 Hanging Leg Raises 20 Hanging Leg Raises 20 Hanging Leg Raises
rest 90 seconds rest 90 seconds rest 90 seconds rest 90 seconds
 BLOCK 3
DAY 1 WEEK 9 - BASE WEEK 10 - BUILD WEEK 11 - OVERLOAD WEEK 12 - DELOAD
1/2 KNEELING BOX JUMP 3x3/3 4x3/3 4x3/3 3x3/3
rest as needed rest as needed rest as needed rest as needed
CLEAN PULL + CLEAN (from floor) 6x1+1 EMOM @70% 8x1+1 EMOM @70% 10x1+1 EMOM 5x1+1 @65%
BENCH PRESS Up to 4RM @7RPE Up to 4RM @8.5RPE Up to 4RM @10RPE 3x6 @70% of Week 3 4RM
rest as needed rest as needed rest as needed rest as needed
2x6 @20% less than top set 2x4 @15% less than top set 2x2 @10% less than top set
rest as needed rest as needed rest as needed
1xAMRAP @20% less 1xAMRAP @15% less than top set 1xAMRAP @10% less
BACK SQUAT 5x2 @80% 5x2 @85% AMRAP @90% 3x5 @65%
rest as needed rest as needed rest as needed rest as needed
2x2 @80%
rest as needed
MB ABS 5x 5x 5x 3x
20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches
10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups
20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist
20 Sit Ups 20 Sit Ups 20 Sit Ups 20 Sit Ups
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
DAY 2 WEEK 9 - BASE WEEK 10 - BUILD WEEK 11 - OVERLOAD WEEK 12 - DELOAD
TEMPO RUNS 2x 2x 2x 2x
10x80m 10x80m 10x80m 5x80m
rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps
rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets
BB ROMANIAN DEADLIFT 4x6-8 @7RPE 4x6-8 @8RPE 4x6-8 @9RPE 3x6-8 @6RPE
rest as needed rest as needed rest as needed rest as needed
PULL UPS 5x3RIR (aim at 6-8 reps) 5x2RIR (aim at 6-8 reps) 5x1RIR (aim at 6-8 reps) 4x4RIR
rest as needed rest as needed rest as needed rest as needed
SINGLE ARM DB OH PUSH PRESS 3x8-10/8-10 3x8-10/8-10 3x8-10/8-10 2x8/8
rest as needed rest as needed rest as needed rest as needed
BAND PULL THROUGH Accumilate 100 total reps of each Accumilate 125 total reps of each Accumilate 150 total reps of each Accumilate 75 total reps of each
BAND HAMSTRING CURLS
DAY 3 WEEK 9 - BASE WEEK 10 - BUILD WEEK 11 - OVERLOAD WEEK 12 - DELOAD
MB REBOUND CIRCUIT 5x 6x 7x 3x
20 Overhead Forward Rebounds 20 Overhead Forward Rebounds 20 Overhead Forward Rebounds 20 Overhead Forward Rebounds
20 Chest Pass Rebounds 20 Chest Pass Rebounds 20 Chest Pass Rebounds 20 Chest Pass Rebounds
10/10 Side Rotation Toss Rebounds 10/10 Side Rotation Toss Rebounds 10/10 Side Rotation Toss Rebounds 10/10 Side Rotation Toss Rebounds
20 Underhand Forward Rebounds 20 Underhand Forward Rebounds 20 Underhand Forward Rebounds 20 Underhand Forward Rebounds
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
STANDING LANDMINE ROTATIONS 5x8/8 5x8/8 5x8/8 5x8/8
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
AB WHEEL ROLLOUT 5x15 5x15 5x15 2x15
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
DAY 4 WEEK 9 - BASE WEEK 10 - BUILD WEEK 11 - OVERLOAD WEEK 12 - DELOAD
SINGLE LEG BROAD JUMP 3x3/3 4x3/3 4x3/3 3x3/3
rest as needed rest as needed rest as needed rest as needed
SNATCH PULL + SNATCH (from floor) 8x1+1 @70% EMOM 10x1+1 @70% EMOM 12x1+1 @70% EMOM 5x1+1 @65% EMOM
FRONT SQUAT Up to 3RM @7RPE Up to 3RM @8.5RPE Up to 3RM @10RPE 3x6 @65% of Week 3 3RM
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
2x4 @20% less than top set 2x3 @15% less than top set 2x2 @10% less than top set
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
1xAMRAP @20% less than top set 1xAMRAP @15% less than top set 1xAMRAP @10% less than top set
OVERHEAD PRESS 4x6 @65% 4x5 @72.5% 4x4 @80% 4x5 @65%
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
MB ABS 5x 5x 5x 3x
20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches 20 Lying Straight Leg Toe Touches
10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups 10/10 Alt. V-Ups
20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist 20 Seated Russian Twist
20 Sit Ups 20 Sit Ups 20 Sit Ups 20 Sit Ups
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
DAY 5 WEEK 9 - BASE WEEK 10 - BUILD WEEK 11 - OVERLOAD WEEK 12 - DELOAD
TEMPO RUNS 2x 2x 2x 2x
10x80m 10x80m 10x80m 5x80m
rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps rest walk 40m between reps
rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets rest walk 400m between sets
BB BENT OVER ROW 2x10 3x10 4x10 3x10
rest as needed rest as needed rest as needed rest as needed
1xAMRAP 1xAMRAP 1xAMRAP
NORDIC RAISES 3x3RIR (aim for 5+ reps) 3x2RIR (aim for 5+ reps) 3x1RIR (aim for 5+ reps) 3x4RIR
(sub to GHR if needed) rest as needed rest as needed rest as needed rest as needed
ZERCHER CARRIES 5x50m HEAVY 5x50m HEAVY 5x50m HEAVY 3x50m HEAVY
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds
BANDED FACE PULLS Accumilate 100 total reps of each Accumilate 125 total reps of each Accumilate 150 total reps of each Accumilate 75 total reps of each
BAND PULL APART
ABS 5x 5x 5x 3x
20 Standing Band Crunches 20 Standing Band Crunches 20 Standing Band Crunches 20 Standing Band Crunches
10/10 Split Stance Band Pallof Press 10/10 Split Stance Band Pallof Press 10/10 Split Stance Band Pallof Press 10/10 Split Stance Band Pallof Press
20 Hanging Leg Raises 20 Hanging Leg Raises 20 Hanging Leg Raises 20 Hanging Leg Raises
rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds rest 60-90 seconds