DAY 4 — POSTERIOR CHAIN + CARRIES
Warm-up:
Easy bike — 3:00
KB deadlift with 35 — 10
Glute bridges — 10
Reverse lunges — 8/leg
Light trap-bar reps — 2 x 5
Rest 30 sec between pieces
Workout:
A. Broad Jump
4 x 2
Full reset
Rest 45 sec
RESULTS: Done.
B. Trap Bar Deadlift
8 x 4 @ 285
Rest 90 sec
Goal: more density and total work than last block, still fast
RESULTS: Done, slight grind at end.
C. DB Reverse Lunge
3 x 8/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets
RESULTS: Done, no real problem.
D. Barbell Hip Thrust
4 x 8
285, 295, 305, 315
Rest 90 sec
If 315 is clean, keep it there next week too
RESULTS: Done, no real problem.
E. Farmer Carry
5 x 60m @ 62s
Walk-back recovery
Rest until breathing is under control, usually 60-75 sec
RESULTS: Got it done no problem, just slightly tough set 5.
F. Copenhagen Side Plank or Standard Side Plank
3 x 20-25 sec/side
Rest 20 sec between sides
Rest 30 sec between sets
Daily goal:
Glutes and trunk do the work
Back stays quiet
RESULTS: Got it done, slight knee discomfort on inside.