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Mon 06MAR23

BODYWEIGHT

quick minimalist workouts

Week 4 of 6


@slow tempo; 30sec; rest 30sec x 3

+

5 burpees

x 2-3

+

Chaturanga Hold: Accum 45sec

Split Squat Hold: Accum 45sec/leg

+

@3010; max repeatable reps; rest 90sec x 4

@2010; max repeatable reps; rest 90sec btw legs x 4

45 sec AMRAP; rest 15sec x 8

+

Run

@last week’s pace; 8min; rest 4min x 2



BUILD

add muscle, build strength, feel energized


Sustainable Gains with Micro-Loading


Level: All- Beginner to Elite

Length: 8 Weeks

Frequency: 3 workouts per week (Mon, Wed, Fri)

Equipment Level: Some


Before you get started, you should know…

This program is designed for ‘real people’ with ‘real lives’ who want to feel and look strong, athletic, and fit while learning how to make sustainable gains with a minimalistic approach. This program is designed for the advanced trainee but is made to be easily modified for even the newest noob who has never picked up a barbell in their life before.


The weight training program itself utilizes the concept of Micro-Loading Phases developed by the late, great, and Indiana strength coaching legend Coach John Christy. Micro-Loading properly will promote the development of great motor skills (technique) which is absolutely essential for great gains. Additionally, I prescribed appropriate rep ranges to further encourage both strength and size. We will be adding small amounts to our core movements each week in the increments of anywhere from 0-2.5 pounds per week. (I will tell you how much and for what movements within the program.) And if you need small change plates- I picked these up


This program consists of eight training weeks focusing on building strength, size, and muscular conditioning to improve our fitness along with picking up a few new skills that we hopefully didn’t have before. We will do all of those things through minimalistic style weight training.


Ready? LET’S GO!


Equipment

small change plates- I picked these up


Week 1 of 8

Day 1


A) Forward Ab Throw: 10 reps x 2

B) Seated Box Jump: 10 reps x2

C) Back Squat: 8 reps; rest 3-5min x3

*Last set should should feel like an 8 RM. We will retest this on week 8.

D) Stiff-Legged Deadlift: 12 reps; rest 3-5min x3

E) Dip: 6 reps; rest 3-5min x3

*Last set should should feel like a 6 RM. We will retest this on week 8.

F) 3-Point DB Row: 8 reps; rest 3-5min x3

*Last set should should feel like a 6 RM. We will retest this on week 8.

G) Core: Accum 2 min perfect Hollow Hold

+

Hollow Open Close: 10 reps x2


ATHLETE

evidence-based, high-intensity functional fitness


A. Back Squat

Build to a moderate double in 10 min

- 7-8.5 RPE. Fast and snappy, load not important.

C. 10 min EMOM

min 1: 9-12 alt pistols

min 2: 9-12 BJO, sd- 20/24"

+

4 Sets @ HARD Effort

Every 2 min

15 Thrusters- 65/100#

15 C2B

 

HELPFUL RESOURCES:



Not sure what a specific exercise is?


Questions? Scores?

** Put them in the comments below **




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