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This is Week 5 of the “Metabolite” Training cycle, and the FINAL WEEK of this Mesocycle.
There will be some “Max Reps” testing protocols, and you can expect to push most work sets to 0-1 reps shy of technical failure.
Please read the Metabolite (Metabolic Stress) Training Blog to learn about this cycle.
The “Strength” blog will be updated (BRYAN NOTE ADD LINK HERE)
Next week will consist of a preparatory “introduction” week for the “Strength” portion of this training block. The magic is in the sequencing, as we work from lighter loads with higher volume in the Metabolite Mesocycle and then move into heavier loads with lower volume in the Strength phase.
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Day 1 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Hang Power Clean and Push Press/Jerk
Build to ONE TOP SET OF 6-8 Reps (heavier than EMOM weight last week)
Rest 3 minutes
Then reduce weight to 50-60% of top weight and complete:
30 Reps in as few sets as possible
Rest only 30 seconds anytime you need to break
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B. Alternate Movements x as many sets as needed:
Follow steps:
1. Alternate Movements resting 2-3 min between as you build to TOP SET OF 10 Reps for each
2. Rest as needed after top set of each
3. With the 10-Rep weight for each, complete:
25 Reps of each (50 reps total) in as few sets as possible.
Rest only 60 seconds between sets of each
Incline DB Bench
Incline DB Rows (lat focus; sweep back into waist)
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C. Alternate Push/Pull Movements x 2 Rounds:
Flat Barbell Bench Press x 10-15 Reps @ 20X0 tempo (no pause)
Rest 30-60 seconds
Band-Assisted Pull-ups OR Rack Pull-ups x 10-15 Reps
Rest 2 minutes
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D. Superset x 1 set:
See video of entire complex
Seated “DB Swings” x 50 Reps
Static Lateral Hold x 60-90 seconds
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E. Lying EZ or Barbell Tricep Extensions
1 x 8-10 (heavy/challenging)
1 x 12-15 (challenging)
+ Superset the FINAL SET ONLY with:
Max Burpees in 3 Minutes (ADV perform burpee with “tricep” pushup at bottom)
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F. Alternating DB Curls
Build to ONE TOP SET OF 12-15 reps per arm (24-30 total reps)
+ immediately after finishing, Rest 30 seconds and complete another tough set
+ NO REST: Drop weight 30-40% then complete one more tough set
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Day 2 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x as many sets as needed:
Follow steps:
1. Alternate Movements resting 2-3 min between as you build to TOP SET OF 10 Reps for each
2. Rest as needed after top set of each
3. With the 10-Rep weight for each, complete:
25 Reps of each (50 reps total) in as few sets as possible.
Rest only 60 seconds between sets of each
Barbell RDL
Foam Roller DB Hack Squats
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B. Barbell Hip Thrusts
Build to heavy set of 8-10 Reps (this is lower reps than last week)
+ Immediately upon finishing top set, rest 30 seconds, then complete:
30 Reps in as few sets as possible (using the same weight)
Rest only 30 seconds anytime you need to break
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C. Superset x 2 sets each:
DB Leg Extensions x 15-20 Reps
Walking Lunges x AMRAP 1 min (steady pace, constant movement)
Rest 2-3 min
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D. Single-Leg Calf Raise (DB in hand of working leg)
Build to TOP SET of 10-12 Reps per leg
Rest a few minutes
Then drop all the weight, and complete:
2 sets of 6-12+ Reps per leg, where each rep is performed:
2-3 second pause at STRETCH position + 1-2 second pause at contraction
Try to rest mostly while the opposite leg is working only
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E. Decline (weighted) Sit-ups OR GHD Situps (ADV)
Choose # of reps in the 8-12 Rep range to repeat UNBROKEN for EMOM x 8 min
*Note that this is a cumulative 64-96 Reps, so be cautious with movement/difficulty selection
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Day 3 – Rest + Walk 10k steps
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Strict Pullups
(choose pronated, supinated, Rings or neutral grip, and stay consistent week to week)
Complete ONE TOP SET (anywhere in the 6-20 rep range is fine)
+ After finishing TOP SET, rest 3 minutes, then complete:
3x the amount of reps achieved on MAX SET, in as few sets as possible
(for example: If you made 12 Reps, you would then look to complete 36 reps)
Rest 60 seconds anytime you need to break
Pull-ups Scaling Options if you cannot achieve at least 6 reps with BW s
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups
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B. DB Arnold Press
Build to ONE TOP SET of 8-10 Reps
Rest as needed
Reduce weight to 50-60% of top weight and complete:
8-10 Reps EVERY MINUTE x 6-8 minutes
(only complete the full 8 minutes if you can remain unbroken the entire time)
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C. Superset Movements Every 2 minutes x 8 sets:
Select loading for sets of 15+ reps as fatigue will accumulate quickly
(ok to drop weight if needed to ensure quality movement)
DB Fly/Press Hybrid x 8-10 Reps
Neutral Grip DB Seal Rows x 8-10 Reps
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D. Alternate Movements Every Minute x 18 minutes:
All movements for 8 Reps (choose approx 12-15 RM loading)
First 8 minutes (alternating):
DB Hammer Curls
Dips OR Tricep Push-ups on Barbell OR Bench Dips
Rest 2 min
Final 8 minutes (alternating):
Incline DB Curls
Incline DB Tricep Extensions
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Day 5 – Lower Body + Core
Part A and B repeat week to week. Track these metrics
A. Superset Movements x 3 sets:
Walking Lunge Back Squat Superset
Back-Rack Walking Lunge x 10-16 steps (5-8/leg)
Back Squat (same bar/weight) x tough set @ 20X0 tempo (no rest/pause at top of rep)
TESTING WEEK:
NO CHANGE TO PROTOCOL
Continue looking to progress the reps achieved as executed in prior weeks
Example:
Lunge x 16-14-12 (42)
Back Squat x 12-10-9 (31)
TOTAL REPS = 73
So the following week you shoot for 76-79 reps
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B. Nordic Ham Curls (see below for variations)
3 sets of 5-10 Reps (goal for each set to 2-3 reps shy of face smashing into ground)
Rest 2-3 min between each
ONLY ONE CHANGE DURING TESTING WEEK:
Immediately after the FINAL SET:
Superset Banded Leg Curls OR Towel/Slider Leg Curls x 10-20 Reps
Hand-assisted Nordics
Ball assisted Nordics
No assistance Nordics
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C. 3 Rounds:
Increase weight/difficulty/effort each round such that only the FINAL ROUND is Heavy/challenging
8 Reps Barbell Hip Thrusts
6 Broad Jumps for Max Distance (full reset each rep)
Death March (moderate weight) back to Hip Thrust bar
Max Length Hip Thrust ISO-HOLD (same weight as 8-rep set)
Rest 2-3 min
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D. Climb as high as possible in Rep Sequence in 6 minutes:
Reps 1-2-3-4-5-6-7 etc…
(so complete 1 rep of each, then 2 reps of each, then 3 reps of each, etc…)
Barbell Sit-ups (add weight if needed)
Lying Leg Raises (with Barbell)
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Day 6 – OPTIONAL – Light Circuit: Conditioning + Cell-swelling “pump” work
A. 4 Rounds:
Rest 30-60 seconds between movements and 2-3 minutes between rounds
Incline Barbell Bench x 15-20 Reps
Bentover DB Rows (one per hand) x 15-20 Reps
Leaning DB Lateral Raise x 15-20 Reps (per arm)
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B. 3 Rounds:
Rest 30-60 seconds between movements and 2-3 minutes between rounds
Push-ups x 15-20 Reps (elevate hands as needed to ensure unbroken sets)
Inverted Rows x 15-20 Reps (elevate bar to scale as needed)
DB Upright Rows x 15-20 Reps
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C. Alternate Movements Every Min x 10 Minutes:
DB PJR Pullovers x Reps 12-15 Reps (using 20+ rep weight difficulty)
Standing Barbell Curls x 12-15 Reps (using 20+ rep weight difficulty)
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