Sustained Strength Phase 2 – Microcycle 4Still in the pivot week. For today, I’m thinking an hour run, but start them with 65% 1RM squats to failure, max plank, and then see how that run goes. 

Sustained Strength Phase 2 – Microcycle 4Continuing with the pivot week, I feel going heavy, so today is:Find max deadlift and reverse pyramid down in sets of 1 rep.Find max press and reverse pyramid down in sets of 1 rep.Find max pullup and reverse pyramid down in sets of 1 rep.

Sustained Strength Phase 2 – Microcycle 4 – BContinuing with the pivot week, today is something pushing with your upper body, and something explosive and lighter. Or, anything else you like. Do something you enjoy.I’m thinking some heavy barbell complexes. Like:15 rds of:1 x Clean1 x Press5 x Front Squat1 min rest Then, turkish getups with a KB.

Sustained Strength Phase 2 – Microcycle 4 – A1 Today is still legs, but as I heard Alan Thrall call it the other day, this is a “Pivot Week”. While I’ve been doing these for years, I think his name for it takes the cake. So, it’s not so much a back off week, but […]

Sustained Strength Phase 2 – Microcycle 3 – C2Barbell Row 3 x failure, at same weight as lastWeighted pullups FSAP for 15 repsBarbell Curl 3 x failure, same weight as lastNegative Levers 3 x 10Negative Planches 3 x 10Plank 3 x 1min with 1 min rest If you have my questions, feel free to reach out.

Sustained Strength Phase 2 – Microcycle 3 – B2Bench 1 x failure at same weight as last time. Keep doing sets until reps fall below 10. Then reduce the weight by 50lbs and repeat. Then do this one more time by removing another 50lbs Power Clean 15 x 1, same weight as last time. 15-30 sec […]

 Sustained Strength Phase 2 – Microcycle 3 – A2Squat 1 x failure, goal is one more then last time at the same weight.Squat as FSAP to 10 reps at the same weightFarmers Walks 2 x Out is one “set”. Back is another.Cardio for 1 hour If you have my questions, feel free to reach out.

Sustained Strength Phase 2 – Microcycle 3 – C1Barbell Row 5 x 7, same weight as lastWeighted pullups FSAP for 25 repsBarbell Curl 3 x 6, same weight as lastNegative Levers 3 x 5Negative Planches 3 x 5Plank 3 x 45 sec with 45 sec rest If you have my questions, feel free to reach out.