Weighted Pull/ Deadlift

Weighted Z3 Intervals

One Leg ME/ Core

Z2+/ Climb/ Z2

Weighted Pull

One Leg Max Strength:
Goblet squat: 45x15x1 2 min rest, 60x10x1 2 min rest, 70x7x1 3 min rest
Zercher squat: 135x7x1 3 min rest, 155x5x1 3 min rest, 175x3x3 3 min rest
Split squat: 135x5x1 3 min rest, 155x5x4 3 min rest
Box step up: 90x5x3 3 min rest
Calf raise: 45x20x3 2 min rest

Core Max Strength:
hanging leg raise: 10x10x3 1 min rest
Oblique lifts: 45x20x3 1 min rest
Incline sit up: 20x20x3 1 min rest

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Matt Dudek

Max Strength Post Chain

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Weighted Pull/ Deadlift

Weighted Z3 Intervals

One Leg ME/ Core

Z2+/ Climb/ Z2

Weighted Pull

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