For this Strength cycle there is no tempo allocated but you should aim for an even speed and full range of motion for all lifts.
Day 1 Warm Up Sets
3 Rounds
10 Banded Good Mornings
8 DB Stiff Legged Deadlifts
Then:
2 Sets 0f 5 @ 60% of 3RM
1 Set of 5 @ 70% of 3RM
1 set of 3 @ 80% of 3RM
Day 1 Hinge
Deadstop Deadlift
Set 1 = 3 Reps @ 87% of 3RM
Set 2 = 2 Reps @ 89% of 3RM
Set 3 = 1 Reps @ 91% of 3RM
Set 4 = 3 Reps @ 89% of 3RM
Set 5 = 2 Reps @ 91% of 3RM
Set 6 = 1 Reps @ 93% of 3RM
*Rest 2 – 2 min 30 seconds between sets
Accessory Routine
4 Rounds
40 second GHD Sit Up Hold OR Hollow Hold
12 Strict Hanging Leg or Knee Raises
10 DB Hip Lift @ 2RIR
1 min Max Banded Hamstring Curl
*Rest 60 – 90 seconds between rounds*
Day 2 Warm Up Sets
3 Rounds
10 Banded Presses
8 Banded Pull Aparts
then:
2 Sets 0f 5 @ 60% of 3RM
1 Set of 5 @ 70% of 3RM
1 Set of 3 @ 80% of 3RM
Day 2 Press
Shoulder Press
Set 1 = 3 Reps @ 87% of 3RM
Set 2 = 2 Reps @ 89% of 3RM
Set 3 = 1 Reps @ 91% of 3RM
Set 4 = 3 Reps @ 89% of 3RM
Set 5 = 2 Reps @ 91% of 3RM
Set 6 = 1 Reps @ 93% of 3RM
*Rest 2 – 2 min 30 seconds between sets
Accessory Routine
4 Rounds
8 Strict Ring Dip [These can be banded or toe spot] @ 2RIr
10 Double DB or KB Row @ 2 RIR
30 second Max Effort Banded Shoulder Press
*Rest 60 – 90 seconds between rounds*
Day 3 Warm Up Sets
3 Rounds
10 Goblet Squats
8 Goblet Split Squats each leg
then:
2 Sets 0f 5 @ 60% of 3RM
1 Set of 5 @ 70% of 3RM
1 Set of 3 @ 80% of 3RM
Day 3 Squat
Front Squat
Set 1 = 3 Reps @ 87% of 3RM
Set 2 = 2 Reps @ 89% of 3RM
Set 3 = 1 Reps @ 91% of 3RM
Set 4 = 3 Reps @ 89% of 3RM
Set 5 = 2 Reps @ 91% of 3RM
Set 6 = 1 Reps @ 93% of 3RM
*Rest 2 – 2 min 30 seconds between sets
Accessory Routine
4 Rounds
12 Goblet Cycle Squat @ 2RIR
12 Double DB or KB Romanian Deadlift @ 2RIR
10 Bulgarian Split Squat [ 5 each leg] @ 2RIR
*Rest 60 – 90 seconds between rounds*