1
Warm-up
Easy5 min
0/2
Week 1 · Thu Oct 15
Lower B
Jumps + Hinge
10:30 to 11:30 About 50 min6 blocks
Pre-gym · 9:30
2 bananas or dates + Greek yogurt, or beef, rice and an apple
Post-gym · 11:45
40 to 50 g protein + rice, potatoes or pasta
2
Box or broad jumps
Max effort3 x 3
- ›Before lifting, while you're fresh.
0/3
3
Deadlift (calibration)
Stop 2 shortFind your training max
Rest 2 to 3 min
- ›Trap bar if the gym has one, conventional if not.
- ›Work up in sets of 5 to a fast 5 with about 3 left in the tank.
- ›Log that weight. It becomes your deadlift TM and fills in Weeks 2 to 6.
0/4
lb
4
Pause squat
Stop 2 short3 x 3 @ 195
Rest 2 min
- ›2-second pause in the hole. Light on purpose: Friday is speed.
0/5
5
Hamstring curl or single-leg RDL
Stop 1 short2 sets
0/2
6
Abs
Failure OK3 to 5 min
0/1
lb
3 mornings a week, after the bathroom, before food.