Training Notes:
A: Keep these relatively light. Use a machine if possible and add appropriate load to fall in rep range with given intensity. The key here is to allow flexion/extension of the lumbar spine in order to decompress the individual vertebrae and strengthen the erectors. The eccentric should be a controlled swing. Try to find a rhythm here! Rest as needed between sets to prevent low back from tightening up.
B: The height of the blocks should be set such that the bar is about mid-shin. These can also be performed as rack pulls if needed. Stay conservative in load and intensity but try to perform explosive concentrics. Immediately before EACH set, perform a 5 sec max-effort isometric pull against an empty bar. This should be performed using spotter arms set to knee height in a power rack. Place an empty bar UNDER the arms and then, using your normal deadlift technique, attempt to pull the bar upwards through the immovable spotter arms. The position of the isometric should be almost exactly the starting position of the block pulls. Take FULL rest after each set of block pulls.
C1: These are meant to be performed as a “cheating” upright row. Get your hips into the movement and use power from your lower body to initiate upward power into the bar. Pull to about chin height then allow the bar to drop back down and “catch” it with your thighs. Do your best to control the eccentric but don’t try to fight it. Take a moment between reps to reset before the next and make sure your body is moving in sync. Rest ~20 sec before C2.
C2: Use the same load as C1. The deficit should be such that your torso is perfectly parallel with the floor. You can also adjust the diameter of the plates being used (smaller=more ROM). Take your time going through the set and make sure to reset between reps. Allow the load to fully settle on the floor before initiating the next concentric. Full rest before returning to C1.
D: Get a ton of blood into your lats here. Use any attachment that allows for strong MMC and tension in your lats. Take the last set to failure.
E1: This can also be done with machine or Smith! Use a load that would be about 70% of your 15 rep max. It doesn’t have to be perfect but you want the sets to be sufficiently intense without hitting muscular failure. Get as many rounds of this sequence in as possible in the given time limit!
E2: Try to keep the tension in your glutes with compact hinges! Use a load that would be about 50% of your 15 rep max. It doesn’t have to be perfect but you want the sets to be sufficiently intense without hitting muscular failure. Get as many rounds of this sequence in as possible in the given time limit!
E3: Make sure to take longer strides to bias the glutes/hips. Use a load that would be about 70% of your 15 rep max. It doesn’t have to be perfect but you want the sets to be sufficiently intense without hitting muscular failure. Get as many rounds of this sequence in as possible in the given time limit!