4 April Advanced Core (Obj: Strength & Power)

Following  PTTP protocol for a 12 workout cycle. Please see this link if you aren’t familiar with it. Or, read the book:

Deadlift

•              Today’s weight X 5

•              90% of previous weight X5

Weighted Pullup

•              Same as above

Barbell Sidepress

•              Same as above.

Ruck Meat Grinder Pyramid: 1-12-1

1 pushup, 1 full ext. crunch, 10 squats

2 pushup, 2 full ext crunch, 10 squats.......

(Add 1 pushup/crunch each set until 15. On the way down replace crunches with Russian Twists.)

4 April Conditioning Core (Obj: Fullbody Strength)

Warm Up

A 5X

Manmakers   5

Pullups 5

B 4X

OH 1 arm carry - stairs  2X M 35/55# W20/35#*

SB Zercher Squat 5

C Tabata

KB Deck squat to Sprawl