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This is Week 3 of the Metabolic Cycle (which is the second portion of the “Strength + Metabolite” collective training cycle).
Please read The 6-Week Metabolic Blog to learn more about this training Cycle.
We will continue to progress from relatively lower efforts on the demanding compound movements, and higher efforts on the less demanding isolation work. Expect to add load and/or reps across each movements as the prescriptions take you closer to failure than the prior week
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Monday:
Hamstrings, Back and Biceps (all “Pull” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
B-Stance DB RDL x 6-10 Reps (left leg) (~3-4 then 2-3 reps from failure)
Single Leg Banded Leg Curl x 8-20 Reps (left leg) (~1-2 then 0-1 reps from failure)
Rest 1-2 min after both left legs
Then Repeat sequence for RIGHT LEG
Rest 1-2 min after both right legs
Alternative Movement you can swap
–B-stance Trap Bar RDL
–Rear Foot Elevated DB RDL
Alternative Movement you can swap for Single Leg Banded leg Curl:
– Single Leg Cable Curl
– Monkey Feet Single Leg Curl
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B. Strict Pull-ups
(scaling swaps for Rack Pull-ups below)
1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps. This week try for 7-8 sets. If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
*If you cannot do 14-15 unbroken PERFECT Pull-ups, make sure you scale with one of the Rack Pull-up variations below
Alternative Movements you can swap for Rack Pull-ups
Weighted Rack Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Superset x 4 sets:
First set = warm-up
Final 3 sets each = work sets
(~1-2 reps from failure each)
Bentover DB Row x 10-15 Reps
Flat Curl-ups x 8-12 Reps
Rest 1-2 min
Alternative Movements you can swap for Curl-ups:
–GHD Curl-ups (advanced option)
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D. 4 Rounds:
First set = warm-up for Hip Thrust
Final 3 Rounds “For time and quality”
12 Reps Barbell Hip Thrust
12 Cal Row
12 DB Hang Power Clean
24 Jump Rope (Double-unders OR Single-unders)
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Tuesday:
Quads, Chest, Shoulders, Triceps (all “Push” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each (~3-4 then 2-3 reps from failure each)
Sissy Squats x 5-12 Reps
Walking DB Lunges (Quad focus) x 12-20 steps (6-10/leg)
Rest 2-3 min between work supersets
Alternate movements you can swap for Sissy Squats:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
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B. Banded Crossovers
1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps. This week try for 7-8 sets. If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
Alternate movements you can swap for Crossovers
–DB Fly/Press Hybrid
*If swapping DB Fly/press, it may be difficult to follow the exact rep scheme specifications throughout the cycle. Inquire in the FB group and we can discuss approach (but likely you’ll need to leave more reps in the tank for the first few sets, or take slightly longer rest between sets)
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C. Alternate Movements x 3 sets each:
1 warm-up set each, then:
2 work sets each (~1-2 reps from failure each)
Incline DB Lateral Raise (Behind back) x 8-12 Reps
Rest 1-2 min
Incline DB Tricep Extensions x 10-15 Reps
Rest 1-2 min
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D. EMOM x 6 Minutes:
Alternate Movements At the top of each minute
*One warm-up prior as needed
Min 1: Heels Elevated Goblet Squat x 8-12 Reps (~1 rep from failure)
Min 2: Push Press OR Push Jerks x 8-12 Reps (~2-3 reps from failure)
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E. ZONE 2 Cardio of choice x 25-30 Minutes
(see write-up in Blog for details about how to ensure you’re in “zone 2”)
TLDR:
Approx 65-75% of max Heart Rate OR a conversational pace where you can speak in 12-15 word sentences
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Thursday:
Hamstrings, Back and Biceps (all “Pull” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
Chest Supported DB Row x 6-10 Reps (~1-2 then 0-1 rep from failure)
Bentover Rear Delt Raises x 12-20 Reps (to technical failure both sets)
Rest 2-3 min between work sets
Alternative Movement you can swap for Chest Supported Row:
–Head Supported DB Row
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B. Weighted Hip Extensions (45-degree)
1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps. This week try for 7-8 sets. If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
Alternative Movement you can swap
–Horizontal/GHD
–Home Hack (with barbell and box)
–Home Hack (Hips over barbell)
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C. 4 Rounds:
First set = warm-up
Final 3 sets each = work sets
Incline DB Curls x 8-12 Reps (~1-2 reps from failure each)
Rest 30-60 sec
Hang DB Muscle Snatch (8 Reps per arm)
Rest 30-60 sec
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D. Superset x 3 sets:
First set warm-up, then:
2 challenging work sets (~1 rep from failure each)
Barbell Ab Rollouts x 6-12 Reps
Kipping Toes to Bar x 6-12 Reps
Rest 1-2 min
Alternative Movements you can swap for Rollouts:
–Plank Hand Walkouts
Alternative Movement you can swap for Kipping TTB:
–Strict Toes to Bar
–Lying Leg Raise (with Hip Thrust at top)
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E. ZONE 2 Cardio of choice x 25-30 Minutes
(see write-up in Blog for details about how to ensure you’re in “zone 2”)
TLDR:
Approx 65-75% of max Heart Rate OR a conversational pace where you can speak in 12-15 word sentences
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Friday:
Quads, Chest, Shoulders, Triceps (all “Push” muscles)
Parts A and B Repeat week to week
A. Superset Movements:
1-2 warm-up sets prior, then:
2 work sets each
Steep Incline Anterior Delt Press x 6-10 Reps (~3 then 2 reps from failure)
DB Lateral Raise (no loss of tension at bottom) x 10-15 Reps (to technical failure each set)
Rest 2-3 min between work sets
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B. Banded Sissy / Leg Extension
1-2 warm-up sets, then:
Use the weight established on deload week (~14-15 rep max load)
Complete 7-8 sets of 8 Reps
Rest ~30-40 sec between work sets
*Last week we did 6 sets x 8 Reps. This week try for 7-8 sets. If you make the 7th set for 8 reps with ~1 rep from failure, then go for the 8th set.
Alternative Movement you can swap to target the Rec Fem Quad Muscle
–DB Leg Extensions
–Seated Banded Leg Extensions
Other Quad targeting swaps:
*If swapping these movements, it will be difficult to follow the exact rep scheme specifications throughout the cycle. Inquire in the FB group and we can discuss approach (but likely you’ll need to leave more reps in the tank for the first few sets, or take slightly longer rest between sets)
–Heels Elevated Goblet Squat
–Spanish Squat
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C. EMOM x 25 Minutes:
Alternate Movements at the top of each minute
First round = warm-up, then:
4 challenging work rounds
All sets to ~2 reps from failure
All movements 8-12 Reps
Min 1: Flat DB Bench Press
Min 2: Adductor Step-ups (left)
Min 3: Lying DB Tricep Extensions
Min 4: Adductor Step-ups (right)
Min 5: Rest
*For Step-ups, load with light DB on shoulder as needed
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Saturday – OPTIONAL Conditioning
A. ZONE 5 Cardio (equipment of choice)
RPE = “Rate of Perceived Exertion” (subjective)
This is based on the 1-10 scale where:
1 = slowest possible
10 = hardest sprint effort
5 Rounds (21 min total time):
1 min @ RPE 6
1 min @ RPE 7
1 min @ RPE 8
1 min @ RPE 9
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Run 1 min @ RPE 10
(complete this final RPE 10 run only in final round; the FINAL MINUTE of the workout)
+ Walk 5-10 min cooldown/recovery
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