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This is Week 3 of the SECOND MESOCYCLE in the Linear Periodization “Enhanced” Program.
Please read the Blog to learn more about the current programming.
The one major change you will notice this mesocycle, is that the rep targets for the repeating movements have decreased. This means you should add weight to ensure challenging sets within the target rep range.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle (before deload) is the most challenging.
In general, you should start this “week 1” with about 3 RIR (Reps in Reserve). Add weight or reps week to week so that you end up at 0-1 RIR in the week prior to DELOAD week.
RIR Example:
If you complete a set of 8 Reps with 3 RIR, this means you *COULD* have completed 11 reps
For the REPEATING MOVEMENTS:
The goal is to complete all sets with same weight, starting in week 1.
The following week, increase weight on any set that “tops out” the rep range
Example (10-12 Rep Range)
Week 1 = 100×12-11-10
Week 2 = 105×12, 100×12-11
Week 3 = 110×11, 105×11, 100×12
Week 4 = 110×12, 105×12-11
Read the blog all about Progression and Overload
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Day 1 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Barbell RDL
3 sets of 7-9 Reps
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B. Foam Roller/Slider DB Hack Squats
3 sets of 9-12 Reps
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C. Back-Rack Split Squats (no elevation)
Quickly find a tough weight for 8-10 Reps Per leg (Rest equally between legs)
Complete reps with no rest/pause at top of rep so that you avoid creating an opportunity to recover at the top of reps (also will keep weights a bit lighter potentially)
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D. One Round:
Use 50-60% of the weight from top set in Part C
Rest only as needed to ensure you meet the minimum rep targets for each movement
40 Reps Back-Rack Split Squats (no elevation) (alternate legs every 10 Reps)
40 Reps Russian KBS (all hamstrings/glutes) (break into sets of 10-15 Reps)
40 Reps Medball Throw Sit-ups (break into sets of 6-12 Reps)
40 Reps Bench Jump overs (lateral or facing)
40 Reps Reverse Crunches
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E. Seated DB Calf Raises
2 x 12-20 Reps
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Incline “pause” Barbell Bench
3 sets of 8-10 Reps
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B. One Arm DB “sweep” Rows (knee on bench)
(cues are in description of video)
3 sets of 9-12 Reps
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C. As Many Rounds as Possible in 5 Min (Rest 3 min) Repeat AMRAP 5 Min:
8 Reps Hang DB Muscle Snatch (left arm)
4 Reps Two Push-up Burpees
8 Reps Hang DB Muscle Snatch (right arm)
4 Reps Two Push-up Burpees
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D. Alternate Movements Every Min x 12 Min (4 Rounds):
Remember to keep resistance light since rest periods are incomplete
Banded Pushdowns x 10-15 Reps
Alternating DB Curls x 12-20 Reps (6-10 per arm)
Banded Straight-Arm Pulldowns x 12-15 Reps
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Day 3 – Rest + Walk 10k steps
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Day 4 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Squat (of choice) (select movement and stay consistent week to week)
1. Back Squats (Low or High bar)
2. Back Squat (pause, heels elevated)
3. Safety Squat Bar (standard or pause with heels elevated)
3 sets of 7-9 Reps
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B. Low Bar Good Mornings
(or can use “Safety Squat Bar” if you have the option)
3 sets of 7-9 Reps
***I find this movement much more productive with LOW BAR position. The high bar position seems to make it more of a low back and midline stability movement as opposed to glutes/hamstrings
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C. Complete Sequence x 2 Rounds:
Both rounds are “work rounds” so warm-up prep as needed prior
Alternating Front-Rack Reverse Lunge x 16-24 Reps (8-12 per leg)
Rest 2-3 min
Hanging Leg Raises OR Hanging Knee Raises (Rings/TRX) x 8-12 Reps
Superset (rest 15-20s for setup/transition) with:
Weighted Plank Hold x 30-45 seconds
Rest 2-3 min
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D. Alternate Ham/Quad movements x 2 sets each:
Towel/Slider Leg Curls x 8-15 Reps
(scale by stepping feet in and out if needed to meet rep range targets)
Rest 1-2 min
BW Leg Extensions / Reverse Nordics OR Inverted Leg Extensions x 8-15 Reps
Rest 1-2 min
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E. Lying Windshield Wipers
2 sets of 16-24 Reps (8-12/side; ADV use decline, or scale w/bent knees)
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Day 5 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pullups OR Rack Pull-ups (weighted as needed)
(choose pronated, supinated, or neutral/rotational, or Rack Pull-ups, and stay consistent week to week)
*If you opt for Rack Pull-ups, you can add weight as shown in video if needed for rep range targets
3 sets of 7-9 Reps
Pull-ups Scaling Options to meet rep targets
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. Alternate Movements x 3 sets each:
Dips (weighted as needed) (scaling below) x 7-9 Reps
Rest 1-2 min
Dead-Stop DB Lateral Raise x 12-15 Reps
Rest 1-2 min
Preacher Curls (EZ or Barbell) x 12-15 Reps
Rest 1-2 min
Dips Scaling Options to meet rep targets
Tricep Push-ups on Barbell (elevate barbell to scale further)
Bench Dips (add weight on lap as option)
Band-Assisted Dips
Foot-Assisted Dips
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C. Chest Supported Wide Row + Neutral Grip Row Sequence
4 sets of 8-10 reps of each (16-20 reps total)
Increase weight each set with the final 2 sets at the same top weight
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D. Alternate Movements x 3 sets each:
Barbell Floor press x Reps 20-15-10 (increasing weight to one top set)
(can also take bar out of rack as opposed to “hip thrust” to extension)
Rest 2 min
Leaning One-Arm DB Curl x 10-15 Reps (per arm)
Rest 2 min after both arms
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Day 6 – OPTIONAL Conditioning Day
A. Climb as High as Possible in 22 Min:
Man-Makers x Reps 1-2-3-4-5 etc…
5 Box Jump Overs
10 Cal Row
Devils Press x Reps 1-2-3-4-5 etc…
5 Box Jump Overs
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B. Bike
10 min steady/sustainable
Rest 5 min
5 min slightly harder effort
Rest 3 min
2 min Hard effort
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Day 7 – Rest + Walk 10k steps
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