Bronze Level Super Total No-Equipment 5-Day Program

[memb_contact fields=”FirstName”]!

Here’s the current week of your super total no-equipment program.
Equipment Necessary
1 or 2 Back Packs or Pillow Cases filled with Sand, Rocks, Dirt, etc.
2 cans of soup, 2 gallon jugs of water
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week8, Week9, Week10, Week11″]

Week 8

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) – 90% of 3RM for 2×3 each leg superset with Back Pack Weighted Squat Jumps – 3×5 max velocity and height are key superset with Tiger Sit Outs – 3×8 each side
Backpack Rowed Hinge – 3×8 reps ending at 7RPE superset with Single Leg Glute Bridges (can add KB/DB/Water Jug/Backpack)**Use Slower Tempo for added intensity – 3×6 each leg
Backpack Unilateral Farmers Carry – 3x30sec ea arm ending at 7RPE (If enough load isn’t available increase the time) superset with Walking Reverse Lunges (In place if quarantined inside) – 3x10ea leg ending at 7RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 90% of 3RM for 2×3
Handstand Pushups or Z Press – 90% of 5RM for 2×5 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 3x submaximal (use added load if getting 10 or more strict reps)
Push up with one hand close, one hand out (advanced can do one arm push-ups) *can add weighted vest or backpack – 3x submaximal superset with Weighted Hollow Hold – 3×30-45 seconds
Tricep Dips (use chair/bench, stationary bar, or rings) *add weight if more than 10 – 3x submaximal superset with Plank Up (Plank on elbows to Front Leaning Rest) – 3×10-12 superset with Superman Hold – 3×45 seconds-1 minute
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using –
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM each leg starting with weak leg
Then
1a. Unilateral Squat (Pistol, RLE Split, or Split Squats) – then Subtract 30% from above 1RM for 4x1e leg
1b. Weighted Back Pack Zercher Squat Jumps – 4×3
1c. Unweighted Prisoner Squat Jumps w knees to chest if possible – 4×3
***Rest 3-4 minutes Between Sets

Sled/Back Pack Drags forwards – 3×30 yards superset with Sled/Back Pack Drags Backwards – 3×30 yards superset with Staying low side lunges – 3×30 yards
Leopard Core Crawl *Back is flat and hips are low entire time *for a challenge, add backpack or weighted vest – 3×10 yards forward and 10 yards back superset with Side Bridge Crunch *hips on floor to side plank* – 3×8 each side
***Great Day to finish with Static Stretching and Mobility
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) – Day 1’s weight for 4×3 superset with Ice Skater Plyometrics *use backpack or gallon jug for load – 4x8ea leg *the goal is maximal distance and change of directions
Deficit Push-ups – 3x submaximal superset with Sky Touches *On back, feet facing the sky, reach for the sky with arms and shoulders – 3×10
Backpack Unilateral RDLs – 3×8 reps ea leg ending at 7RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 3x10reps ending at 7RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts eccentric slower than concentric – 3x5ea side ending at 7RPE superset with Backpack Side Step Ups – 3x10ea leg ending at 7RPE
Front Rack Carry w/2 Water Jugs – 3×40 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – Day 2’s weight for 4x3ea arm
Piston Squat (with Backpack, Water Jug, or KB in Goblet Hold) *quad pump – stop right at or above parallel and right before lockout – 3×10 *think speed with light to moderate weight superset with Dirty Dog (all fours/lift the leg like a fire hydrant exercise, straightening the leg at the top keeping the hips quiet) – 3×8 each side
Backpack Push Press – 90% of 5RM for 2×5 superset with Pullups (eccentric slower than concentric) – 3x submaximal
Unilateral Press from Split *Left leg forward with right arm and Right Leg Forward with Left Arm – 90% of 3RM for 2×3
Seated Milk Jug Cleans *Focus on External Rotation – 3×10-15 leaving 1-2 RIR superset with Flutter Kicks – 3×30 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7, Week8, Week9, Week10″]

Week 7

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) – 3RMea leg 9RPE, then -10% for 3×3 each leg superset with Back Pack Weighted Squat Jumps – 4×5 max velocity and height are key superset with Tiger Sit Outs – 4×8 each side
Backpack Rowed Hinge – 4×8 reps staying between a 7RPE and 9.5RPE superset with Single Leg Glute Bridges (can add KB/DB/Water Jug/Backpack)**Use Slower Tempo for added intensity – 4×6 each leg
Backpack Unilateral Farmers Carry – 4x30sec ea arm ending with a 9.5RPE (If enough load isn’t available increase the time) superset with Walking Reverse Lunges (In place if quarantined inside) – 4x10ea leg ending with a 9.5RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 3RM ea arm 9RPE, then -10% for 3×3
Handstand Pushups or Z Press – 5RM 9RPE, then -10% for 4×5 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 5x submaximal (use added load if getting 10 or more strict reps)
Push up with one hand close, one hand out (advanced can do one arm push-ups) *can add weighted vest or backpack – 5x submaximal superset with Weighted Hollow Hold – 5×30-45 seconds
Tricep Dips (use chair/bench, stationary bar, or rings) *add weight if more than 10 – 5x submaximal superset with Plank Up (Plank on elbows to Front Leaning Rest) – 5×10-12 superset with Superman Hold – 5×45 seconds-1 minute
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using –
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM 9.5RPE each leg starting with weak leg
Then
1a. Unilateral Squat (Pistol, RLE Split, or Split Squats) – then Subtract 30% from above 1RM for 6x1e leg
1b. Weighted Back Pack Zercher Squat Jumps – 6×3
1c. Unweighted Prisoner Squat Jumps w knees to chest if possible – 6×3
***Rest 3-4 minutes Between Sets

Sled/Back Pack Drags forwards – 4×30 yards superset with Sled/Back Pack Drags Backwards – 4×30 yards superset with Staying low side lunges – 4×30 yards
Leopard Core Crawl *Back is flat and hips are low entire time *for a challenge, add backpack or weighted vest – 3×10 yards forward and 10 yards back superset with Side Bridge Crunch *hips on floor to side plank* – 3×8 each side
***Great Day to finish with Static Stretching and Mobility
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 3RM for 6×3 superset with Ice Skater Plyometrics *use backpack or gallon jug for load – 6x8ea leg *the goal is maximal distance and change of directions
Deficit Push-ups – 5x submaximal superset with Sky Touches *On back, feet facing the sky, reach for the sky with arms and shoulders – 5×10
Backpack Unilateral RDLs – 4×8 reps ea leg staying between a 7RPE and 9.5RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9.5RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts eccentric slower than concentric – 4x5ea side ending with a 9.5RPE superset with Backpack Side Step Ups – 4x10ea leg ending with a 9.5RPE
Front Rack Carry w/2 Water Jugs – 3×40 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 90% of Day 2’s 3RM for 6x3ea arm
Piston Squat (with Backpack, Water Jug, or KB in Goblet Hold) *quad pump – stop right at or above parallel and right before lockout – 5×10 *think speed with light to moderate weight superset with Dirty Dog (all fours/lift the leg like a fire hydrant exercise, straightening the leg at the top keeping the hips quiet) – 5×8 each side
Backpack Push Press – 5RM RPE9, then -10% for 4×5 superset with Pullups (eccentric slower than concentric) – 5x submaximal
Unilateral Press from Split *Left leg forward with right arm and Right Leg Forward with Left Arm – 3RM ea arm 9RPE, then -10% for 3×3
Seated Milk Jug Cleans *Focus on External Rotation – 5×10-15 leaving 1-2 RIR superset with Flutter Kicks – 5×30 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6, Week7, Week8, Week9″]

Week 6

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) – 3RMea leg 8RPE, then -10% for 3×3 each leg superset with Back Pack Weighted Squat Jumps – 4×5 max velocity and height are key superset with Tiger Sit Outs – 4×8 each side
Backpack Rowed Hinge – 4×8 reps staying between a 7RPE and 9RPE superset with Single Leg Glute Bridges (can add KB/DB/Water Jug/Backpack)**Use Slower Tempo for added intensity – 4×6 each leg
Backpack Unilateral Farmers Carry – 4x30sec ea arm ending with a 9RPE (If enough load isn’t available increase the time) superset with Walking Reverse Lunges (In place if quarantined inside) – 4x10ea leg ending with a 9RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 3RM ea arm 8RPE, then -10% for 3×3
Handstand Pushups or Z Press – 5RM 8RPE, then -10% for 3×5 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 4x submaximal (use added load if getting 10 or more strict reps)
Push up with one hand close, one hand out (advanced can do one arm push-ups) *can add weighted vest or backpack – 4x submaximal superset with Weighted Hollow Hold – 4×30-45 seconds
Tricep Dips (use chair/bench, stationary bar, or rings) *add weight if more than 10 – 4x submaximal superset with Plank Up (Plank on elbows to Front Leaning Rest) – 4×10-12 superset with Superman Hold – 4×45 seconds-1 minute
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using –
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM 9RPE each leg starting with weak leg
Then
1a. Unilateral Squat (Pistol, RLE Split, or Split Squats) – then Subtract 30% from above 1RM for 7x1e leg
1b. Weighted Back Pack Zercher Squat Jumps – 7×3
1c. Unweighted Prisoner Squat Jumps w knees to chest if possible – 7×3
***Rest 3-4 minutes Between Sets

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 3RM for 6×3 superset with Ice Skater Plyometrics *use backpack or gallon jug for load – 6x8ea leg *the goal is maximal distance and change of directions
Deficit Push-ups – 4x submaximal superset with Sky Touches *On back, feet facing the sky, reach for the sky with arms and shoulders – 4×10
Backpack Unilateral RDLs – 4×8 reps ea leg staying between a 7RPE and 9RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts eccentric slower than concentric – 4x5ea side ending with a 9RPE superset with Backpack Side Step Ups – 4x10ea leg ending with a 9RPE
Front Rack Carry w/2 Water Jugs – 3×40 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 90% of Day 2’s 3RM for 6x3ea arm
Piston Squat (with Backpack, Water Jug, or KB in Goblet Hold) *quad pump – stop right at or above parallel and right before lockout – 4×10 *think speed with light to moderate weight superset with Dirty Dog (all fours/lift the leg like a fire hydrant exercise, straightening the leg at the top keeping the hips quiet) – 4×8 each side
Backpack Push Press – 5RM RPE8, then -10% for 3×5 superset with Pullups (eccentric slower than concentric) – 4x submaximal
Unilateral Press from Split *Left leg forward with right arm and Right Leg Forward with Left Arm – 3RM ea arm 8RPE, then -10% for 3×3
Seated Milk Jug Cleans *Focus on External Rotation – 4×10-15 leaving 1-2 RIR superset with Flutter Kicks – 4×30 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5, Week6, Week7, Week8″]

Week 5

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) – 3RMea leg 7RPE, then -10% for 3×3 each leg superset with Back Pack Weighted Squat Jumps – 4×5 max velocity and height are key superset with Tiger Sit Outs – 4×8 each side
Backpack Rowed Hinge – 3×8 reps staying between a 7RPE and 8RPE superset with Single Leg Glute Bridges (can add KB/DB/Water Jug/Backpack)**Use Slower Tempo for added intensity – 3×6 each leg
Backpack Unilateral Farmers Carry – 4x30sec ea arm ending with a 8RPE (If enough load isn’t available increase the time) superset with Walking Reverse Lunges (In place if quarantined inside) – 4x10ea leg ending with a 8RPE
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 3RM ea arm 7RPE, then -10% for 3×3
Handstand Pushups or Z Press – 5RM 7RPE, then -10% for 2×5 superset with Chest 2 Bar Strict Pullups (eccentric slower than concentric) – 3 x submaximal (use added load if getting 10 or more strict reps)
Push up with one hand close, one hand out (advanced can do one arm push-ups) *can add weighted vest or backpack – 3x submaximal superset with Weighted Hollow Hold – 3×30-45 seconds
Tricep Dips (use chair/bench, stationary bar, or rings) *add weight if more than 10 – 3x submaximal superset with Plank Up (Plank on elbows to Front Leaning Rest) – 3×10-12 superset with Superman Hold – 3×45 seconds-1 minute
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using –
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 1RM 8RPE each leg starting with weak leg
Then
1a. Unilateral Squat (Pistol, RLE Split, or Split Squats) – then Subtract 30% from above 1RM for 7x1e leg
1b. Weighted Back Pack Zercher Squat Jumps – 7×3
1c. Unweighted Prisoner Squat Jumps w knees to chest if possible – 7×3
***Rest 3-4 minutes Between Sets

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 3RM for 6×3 superset with Ice Skater Plyometrics *use backpack or gallon jug for load – 6x8ea leg *the goal is maximal distance and change of directions
Deficit Push-ups – 3x submaximal superset with Sky Touches *On back, feet facing the sky, reach for the sky with arms and shoulders – 3×10
Backpack Unilateral RDLs – 4×8 reps ea leg staying between a 7RPE and 8RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 8RPE *Keep Hips in extension the entire time and Use Slower Tempo for added intensity
Backpack Suitcase Deadlifts eccentric slower than concentric – 4x5ea side ending with a 8RPE superset with Backpack Side Step Ups – 4x10ea leg ending with a 8RPE
Front Rack Carry w/2 Water Jugs – 3×40 yards
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 90% of Day 2’s 3RM for 6x3ea arm
Piston Squat (with Backpack, Water Jug, or KB in Goblet Hold) *quad pump – stop right at or above parallel and right before lockout – 3×10 *think speed with light to moderate weight superset with Dirty Dog (all fours/lift the leg like a fire hydrant exercise, straightening the leg at the top keeping the hips quiet) – 3×8 each side
Backpack Push Press – 5RM RPE7, then -10% for 2×5 superset with Pullups (eccentric slower than concentric) – 3 x submaximal
Unilateral Press from Split *Left leg forward with right arm and Right Leg Forward with Left Arm – 3RM ea arm 7RPE, then -10% for 3×3
Seated Milk Jug Cleans *Focus on External Rotation – 3×10-15 leaving 1-2 RIR superset with Flutter Kicks – 3×30 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4, Week5, Week6, Week7″]

Week 4

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) – 90% of 5RM for 3×5 each leg superset with Back Pack Weighted Squat Jumps – 3×5 max velocity and height are key superset with Tiger Sit Outs – 3×8 each side
Waterbury Crucifix – 3×8 reps staying between a 7RPE and 8RPE superset with Elevated Hip Thrusts with Back Pack for Load **Use Slower Tempo for added intensity – 3x10reps starting with a 7RPE and ending with a 8RPE
Single Leg V-ups – 3×12 each side superset with Russian Twists *use can of soup or gallon jug for added weight – 3×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 90% of 5RM for 3×5 each arm
Handstand Pushups or Z Press – 90% of 10RM for 3×10 superset with Deadbugs – 3×8 each side
Backpack Upright Rows *eccentric slower than concentric – 3×10 starting at a 7RPE and ending with a 8RPE superset with Dips (use chair Dips if no dip bars) – 3xsubmaximal (use added load if getting 10 or more strict reps) superset with Pullups (eccentric slower than concentric) – 3xsubmaximal (use added load if getting 10 or more strict reps)
Shoulder Taps *for for of a challenge, add backpack or weighted vest – 3×15 each side superset with Hollow Hold – 3×30-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RM 7RPE ea leg starting with weak leg
Then
1a. Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 10% from 3RM for 4×1 ea leg
1b. Weighted Split Squat Jumps – 4×3 ea leg
1c. Unweighted Split Squat Jumps – 4×3 ea leg
***Rest 3-4 minutes Between Sets

Curtsy Lunge *use backpack or weighted vest for added weight – 3×10 each side superset with Walking Lunges (In place if quarantined inside) – 3×10 ea leg ending with a 7RPE
Plank Hold *for a challenge, add backpack or weighted vest – 3×45-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) – Day 1’s weight for 3×5 superset with Ice Skater Plyometrics *use backpack or gallon jug for load – 3×6 ea leg *the goal is maximal distance and change of directions
Feet Elevated Close Grip Push-up *try to touch chest to thumbs *slow eccentric/explode up *add backpack or weighted vest – 90% of 10RM for 3×10 superset with Canned Food Bent Over Row – 3×12
Backpack Zercher RDLs – 3×8 reps staying between a 7RPE and 8RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 3x10reps starting with a 7RPE and ending with a 8RPE *Keep Hips in extension the enitre time and Use Slower Tempo for added intensity
Weighted Suitcase Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – Day 2’s weight for 3×5
Cossack Lunges *nice and steady sitting as low as you can keeping the chest up and foot planted *can use gallon jug for added weight – 3×8 each side superset with Step Ups *lift toes of the bottom foot and focus on only using the top foot to step up *use gallon jug for added weight – 3×8 each side
Backpack Push Press – 90% of 10RM for 3×10 superset with Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 3 x submaximal
Unilateral Press from Split *Left leg forward with right arm and Right Leg Forward with Left Arm – 90% of 5RM for 3×5 each arm
Milk Jug Cleans – 3×8-10 leaving 1-2 RIR superset with Bear Dogs – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3, Week4, Week5, Week6″]

Week 3

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) – 5RMea leg 9RPE, then -10% for 2×5 superset with Back Pack Weighted Squat Jumps – 3×5 max velocity and height are key superset with Tiger Sit Outs – 3×8 each side
Waterbury Crucifix – 4×8 reps staying between a 7RPE and 9RPE superset with Elevated Hip Thrusts with Back Pack for Load **Use Slower Tempo for added intensity – 4x10reps starting with a 7RPE and ending with a 9RPE
Single Leg V-ups – 4×12 each side superset with Russian Twists *use can of soup or gallon jug for added weight – 4×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 5RM RPE9, ea arm, then -10% for 2×5
Handstand Pushups or Z Press – 10RM RPE9, then -10% for 2×10 superset with Deadbugs – 3×8 each side
Backpack Upright Rows *eccentric slower than concentric – 4×10 starting at a 7RPE and ending with a 9RPE superset with Dips (use chair Dips if no dip bars) – 4xsubmaximal (use added load if getting 10 or more strict reps) superset with Pullups (eccentric slower than concentric) – 4xsubmaximal (use added load if getting 10 or more strict reps)
Shoulder Taps *for for of a challenge, add backpack or weighted vest – 4×15 each side superset with Hollow Hold – 4×30-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RM 9RPE ea leg starting with weak leg
Then
1a. Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 10% from 3RM for 6×1 ea leg
1b. Weighted Split Squat Jumps – 6×3 ea leg
1c. Unweighted Split Squat Jumps – 6×3 ea leg
***Rest 3-4 minutes Between Sets

Curtsy Lunge *use backpack or weighted vest for added weight – 5×10 each side superset with Walking Lunges (In place if quarantined inside) – 5×10 ea leg ending with a 7RPE
Plank Hold *for a challenge, add backpack or weighted vest – 4×45-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 5RM for 5×5 superset with Ice Skater Plyometrics *use backpack or gallon jug for load – 5×6 ea leg *the goal is maximal distance and change of directions
Feet Elevated Close Grip Push-up *try to touch chest to thumbs *slow eccentric/explode up *add backpack or weighted vest – 10RM RPE9, then -10% for 2×10 superset with Canned Food Bent Over Row – 3×12
Backpack Zercher RDLs – 4×8 reps staying between a 7RPE and 9RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9RPE *Keep Hips in extension the enitre time and Use Slower Tempo for added intensity
Weighted Suitcase Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 90% of Day 2’s 5RM for 5×5
Cossack Lunges *nice and steady sitting as low as you can keeping the chest up and foot planted *can use gallon jug for added weight – 4×8 each side superset with Step Ups *lift toes of the bottom foot and focus on only using the top foot to step up *use gallon jug for added weight – 4×8 each side
Backpack Push Press – 10RM RPE9, then -10% for 2×10 superset with Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 3 x submaximal
Unilateral Press from Split *Left leg forward with right arm and Right Leg Forward with Left Arm – 5RM ea arm 9RPE, then -10% for 2×5
Milk Jug Cleans – 3×10-15 leaving 1-2 RIR superset with Bear Dogs – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2, Week3, Week4, Week5″]

Week 2

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) – 5RMea leg 8RPE, then -10% for 2×5 superset with Back Pack Weighted Squat Jumps – 3×5 max velocity and height are key superset with Tiger Sit Outs – 3×8 each side
Waterbury Crucifix – 4×8 reps staying between a 7RPE and 9RPE superset with Elevated Hip Thrusts with Back Pack for Load **Use Slower Tempo for added intensity – 4x10reps starting with a 7RPE and ending with a 9RPE
Single Leg V-ups – 4×12 each side superset with Russian Twists *use can of soup or gallon jug for added weight – 4×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 5RM RPE8, ea arm, then -10% for 2×5
Handstand Pushups or Z Press – 10RM RPE8, then -10% for 2×10 superset with Deadbugs – 3×8 each side
Backpack Upright Rows *eccentric slower than concentric – 4×10 starting at a 7RPE and ending with a 9RPE superset with Dips (use chair Dips if no dip bars) – 4xsubmaximal (use added load if getting 10 or more strict reps) superset with Pullups (eccentric slower than concentric) – 4xsubmaximal (use added load if getting 10 or more strict reps)
Shoulder Taps *for for of a challenge, add backpack or weighted vest – 4×15 each side superset with Hollow Hold – 4×30-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RM 8RPE ea leg starting with weak leg
Then
1a. Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 10% from 3RM for 6×1 ea leg
1b. Weighted Split Squat Jumps – 6×3 ea leg
1c. Unweighted Split Squat Jumps – 6×3 ea leg
***Rest 3-4 minutes Between Sets

Curtsy Lunge *use backpack or weighted vest for added weight – 4×10 each side superset with Walking Lunges (In place if quarantined inside) – 4×10 ea leg ending with a 7RPE
Plank Hold *for a challenge, add backpack or weighted vest – 4×45-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 5RM for 5×5 superset with Ice Skater Plyometrics *use backpack or gallon jug for load – 5×6 ea leg *the goal is maximal distance and change of directions
Feet Elevated Close Grip Push-up *try to touch chest to thumbs *slow eccentric/explode up *add backpack or weighted vest – 10RM RPE8, then -10% for 2×10 superset with Canned Food Bent Over Row – 3×12
Backpack Zercher RDLs – 4×8 reps staying between a 7RPE and 9RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9RPE *Keep Hips in extension the enitre time and Use Slower Tempo for added intensity
Weighted Suitcase Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 90% of Day 2’s 5RM for 5×5
Cossack Lunges *nice and steady sitting as low as you can keeping the chest up and foot planted *can use gallon jug for added weight – 4×8 each side superset with Step Ups *lift toes of the bottom foot and focus on only using the top foot to step up *use gallon jug for added weight – 4×8 each side
Backpack Push Press – 10RM RPE8, then -10% for 2×10 superset with Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 3 x submaximal
Unilateral Press from Split *Left leg forward with right arm and Right Leg Forward with Left Arm – 5RM ea arm 8RPE, then -10% for 2×5
Milk Jug Cleans – 3×10-15 leaving 1-2 RIR superset with Bear Dogs – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1, Week2, Week3, Week4″]

Week 1

Day 1

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) – 5RMea leg 7RPE, then -10% for 2×5 superset with Back Pack Weighted Squat Jumps – 3×5 max velocity and height are key superset with Tiger Sit Outs – 3×8 each side
Waterbury Crucifix – 4×8 reps staying between a 7RPE and 9RPE superset with Elevated Hip Thrusts with Back Pack for Load **Use Slower Tempo for added intensity – 4x10reps starting with a 7RPE and ending with a 9RPE
Single Leg V-ups – 4×12 each side superset with Russian Twists *use can of soup or gallon jug for added weight – 4×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 5RM RPE7 ea arm, then -10% for 2×5
Handstand Pushups or Z Press – 10RM RPE7, then -10% for 2×10 superset with Deadbugs – 3×8 each side
Backpack Upright Rows *eccentric slower than concentric – 4×10 starting at a 7RPE and ending with a 9RPE superset with Dips (use chair Dips if no dip bars) – 4xsubmaximal (use added load if getting 10 or more strict reps) superset with Pullups (eccentric slower than concentric) – 4xsubmaximal (use added load if getting 10 or more strict reps)
Shoulder Taps *for for of a challenge, add backpack or weighted vest – 4×15 each side superset with Hollow Hold – 4×30-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Power Development Day
Unilateral Squat (Pistol, RLE Split, or Split Squats) – 3RM 7RPE ea leg starting with weak leg
Then
1a. Unilateral Squat (Pistol, RLE Split, or Split Squats) – Subtract 10% from 3RM for 6×1 ea leg
1b. Weighted Split Squat Jumps – 6×3 ea leg
1c. Unweighted Split Squat Jumps – 6×3 ea leg
***Rest 3-4 minutes Between Sets

Day 4

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Squat (Pistol, RLE Split, or Split Squats) – 90% of Day 1’s 5RM for 5×5 superset with Ice Skater Plyometrics *use backpack or gallon jug for load – 5×6 ea leg *the goal is maximal distance and change of directions
Feet Elevated Close Grip Push-up *try to touch chest to thumbs *slow eccentric/explode up *add backpack or weighted vest – 10RM RPE7, then -10% for 2×10 superset with Canned Food Bent Over Row – 3×12
Backpack Zercher RDLs – 4×8 reps staying between a 7RPE and 9RPE superset with Carpet Slider Leg Curls (use Back Pack for Load) – 4x10reps starting with a 7RPE and ending with a 9RPE *Keep Hips in extension the enitre time and Use Slower Tempo for added intensity
Weighted Suitcase Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up –
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral OH Squats – 90% of Day 2’s 5RM for 5×5
Cossack Lunges *nice and steady sitting as low as you can keeping the chest up and foot planted *can use gallon jug for added weight – 4×8 each side superset with Step Ups *lift toes of the bottom foot and focus on only using the top foot to step up *use gallon jug for added weight – 4×8 each side
Backpack Push Press – 10RM RPE7, then -10% for 2×10 superset with Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 3 x submaximal
Unilateral Press from Split *Left leg forward with right arm and Right Leg Forward with Left Arm – 5RM ea arm 7RPE, then -10% for 2×5
Milk Jug Cleans – 3×10-15 leaving 1-2 RIR superset with Bear Dogs – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk
[/memb_has_any_tag]