Day 1
A) Warmup
10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm
B) Prep
3 Rounds of
5x Hip Thrusts
3x Loaded Front Squat Drills
C) Test 1RM – Front Squats
5×50% of old 1 RM
4×60% of old 1 RM
2×70% of old 1 RM
1×80% of old 1 RM
1×90% of old 1 RM
Test new 1 RM
Day 2
A) Warmup
10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm
B) Prep
3 Rounds of
5 Dead Hang Shoulder Pulls
5 MedBall Pull-to-Press-to-Lock
5 MedBall Locked Pull-to-Press
C) Test 1RM – Bench Press
5×50% of old 1 RM
4×60% of old 1 RM
2×70% of old 1 RM
1×80% of old 1 RM
1×90% of old 1 RM
Test new 1 RM
Day 3
A) Warmup
10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm
B) Prep
3 Rounds of
5x Hip Thrusts
3x 3-Part Deadlifts
2x Banded Deadlifts
C) Test 1RM – Deadlifts
5×50% of old 1 RM
4×60% of old 1 RM
2×70% of old 1 RM
1×80% of old 1 RM
1×90% of old 1 RM
Test new 1 RM
Day 4
A) Warmup
10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm
B) Prep
3 Rounds of
5 Dead Hang Shoulder Pulls
5 MedBall Pull-to-Press-to-Lock
5 MedBall Locked Pull-to-Press
C) Test 1RM – Military Press
5×50% of old 1 RM
4×60% of old 1 RM
2×70% of old 1 RM
1×80% of old 1 RM
1×90% of old 1 RM
Test new 1 RM
