max effort day 2 exercise ri sets x reps (% / reps) x sets
TRANSCRIPT
Max Effort DAY 1
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Weighted V-Up 2x25
A2 SB Reverse Hyper 2x25
B1 Trap Bar Deadlift 90sec 1x8, 2x5, 2x3
C1 Trap Bar Deadlift 90sec 1x20
D1 Lat Pull Down Close Grip 90sec 3x12
D2 Glute Ham Raise 90sec 4x8-10
E1 Alternating Grip BB Curl (over/under) 90sec 4x8ea
E2 Mixed Grip Pull Ups 4x??
Max Effort DAY 2
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Straight Leg Bicycle Kicks 2x15ea
A2 Alternating Bird Dogs 2x15
B1 BB Floor Press 90sec 1x8, 2x5, 2x3
C1 Flat DB Press 90sec 4x8
C2 CG Seated Row 90sec 4x10
D1 Single Arm Row & Raise 90sec 4x8ea
D2 Standing DB Shoulder Press 90sec 3x12
Strength DAY 3
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Berpies 2x12
A2 Exaggerated Jumping Jacks 4x20sec sprint
B1 BB Step Back Lunge 90sec 4x8ea
B2 SL Box Jump 90sec 3x20
C1 2 DB Swing & Row 90sec 4x15
C2 Bent Elbow Shrug and Raise 90sec 4x10
D1 DB Hammer Curls 90sec 3x10
Strength DAY 4
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 MB Circuit x6 each
B1 JS Stability Bench 4x6 AFAP
B2 SB DB Incline Press 5x8
B3 DB Shrug 5x15
C1 Sandbag Alt Shoulder Press 3x7ea
C2 Prone RDB 3x12
D1 Weighted Toe Walks 2x25ea
Max Effort DAY 1
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Tripod Thoracic Rotation 2x20ea
A2 Directional Lunge (JS Press Hold) 2x9
B1 Trap Bar Deadlift (elevated) 90sec 7-7-7, 2x20
C1 DB 2-Way Lateral Lunge 3x8ea
C2 Underhand Lat Pull Down 90sec 3x12
D1 3- Way Stretch Lunge 90sec 2x8ea
D2 BB Curl 90sec 4x8ea
E1 ISO Pull Ups + Slow Down 4x4
Max Effort DAY 2
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Elevated Alt Glute Ham Raise 2x15ea
A2 Elevated Forearm Bridge 2x15ea
B1 BB Bench Press 90sec 1x8, 2x5, 2x3
C1 DB Incline Tate Press 90sec 5x6
D1 DB Inside Outside row 90sec 4x8ea
D2 DB SL RDL 90sec 4x8ea
E1 Band Pull Apart 90sec 3x12
Strength DAY 3
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Light Catch to Press 3x12
A2 JS Resisted Rotation By Feel
B1 BB Step Up 90sec 4x8ea
B2 Split Drops + Jump 90sec 4x4ea
C1 2 DB Swing & Row 90sec 4x15
D1 DB Iron Cross 90sec 4x10
E1 Grip Work 90sec 3xFailure
Strength DAY 4
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 MB Circuit x6 each
B1 Rack Lockouts (for speed) 8x3
C1 Flat DB Press 5x8
D1 DB Shrug Walk 3x30sec
E1 SA Shoulder Press 3x7ea
F1 Blackburns 2x
Max Effort DAY 1
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Tripod Thoracic Rotation 2x20ea
A2 Directional Lunge (JS Press Hold) 2x9
B1 BB Back Squat + Prep Mvts. 90sec 1x8+P, 2x5+P, 2x3
C1 DB 2-Way Lateral Lunge 3x8ea
C2 Close Grip Lat Pull 90sec 3x12
D1 Hip Flexor Hamstring Stretch 90sec 2x8ea
D2 BB Curl 90sec 4x8ea
E1 Inverted Rows 3x12-15
Max Effort DAY 2
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Elevated Alt Glute Ham Raise 2x15ea
A2 Elevated Forearm Bridge 2x15ea
B1 BB Bench Press + Prep Mvts. 90sec 1x8, 2x5, 2x3
C1 2 DB Pullover /w Tri Extension 90sec 5x6
D1 DB Inside Outside row 90sec 4x8ea
D2 BB RDL 90sec 4x8ea
E1 Band Pull Apart 90sec 3x12
Strength DAY 3
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Light Catch to Press 3x12
A2 JS Resisted Rotation By Feel
B1 BB Modified Step Ups 90sec 4x4ea
B2 Drop Box Split Jumps (height) 90sec 4x4ea
C1 Resisted G/Ham Back Extension 90sec 3x8-10
D1 DB Cuban Press 90sec 3x10
E1 Plate Flip Cleans 90sec 2xFailure
Strength DAY 4
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 MB Circuit x6 each
B1 2 Board Press 8x3
C1 SB Flat DB Press 3x15-20
D1 DB Shrug Walk 3x30sec
E1 Alt DB Catch to Press 4x6ea
F1 Blackburns 2x
G1 SL Balance (barefoot on Airex Pad) 3x12 each direction
Prep Movements
Day 1
P1. Knee Outside Mountain Climber x6ea.
P2. Rollover V-Sit x6ea.
P3. DB Shrug (light) x8
Day 2
P1. Single Arm JS Int/Ext Rotations x10ea.
P2. Push Up Plus x8
P3. Wall Scapula Upward Rotation x8
Max Effort DAY 1
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Arm Supported SB Roll Outs 3x15
A2 JS Pull Through (stretch) 3x15
Day 1 Plyos 1x EXPLOSIVE
B1 BB Box Squat (1 purple) 60sec 2x8, 2x6, 6x3
C1 SL Bench Squat 3x15ea
D1 BB Curl 90sec 3x8
D2 SB Hamstring Curl 90sec 3x12
E1 SB Glute/Ham Bridge 90sec 2x4x10sec
Band Stretch
Max Effort DAY 2
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 SB Weighted Crunch 2x15
A2 SB Alt. Back Extension 2x15ea
Day 2 Plyos 1x EXPLOSIVE
B1 BB Floor Press 90sec 1x8, 2x5, 2x3 (max reps)
B2 SA DB Row 90sec x6ea
C1 JS Protraction / Retraction 90sec 4x8ea
C2 BB Calf Rockers (socks on mat) 90sec 4x8ea
D1 Prone RDB 90sec 3x12
Static Stretch
Strength / ConditioningStrength / Conditioning DAY 3
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 SB V-Up Exchange 3x15
A2 Bumper Plate Slides All Directions 2x6
B1 SL Balance Partner Toss 2x6ea
C1 Deadlift + Hang Clean + Split Jerk 3x 1rep every 15 seconds x 7reps
D1 Deadlift + Hang Clean 3x3
E1 Deadlift 2x20 AFAP (good tech)
F1 DB Walking Lunge 3x6ea
G1 Seated V-Bar Row 3x10
Band Stretch
Speed-StrengthSpeed-Strength DAY 4
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
Day 3 Plyos 2x EXPLOSIVE
A1 Speed Bench 8x3
B1 SB Flat Bench 3x15+
B2 BB Shrug + JS Band Shrug 3x10+20
C1 Cable Press Down 3x8
D1 DB Seated Clean 2x12
E1 Heavy Core + Stretch
Max Effort | ComplexMax Effort | Complex DAY 1
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 D-Ball Slams 3x8
A2 Rollover 3-way Stretch 3x3ea
B1 Trap Bar Deadlift 1x8, 1x5, 3x3
B2 Box Squat to Box Jump 3x6
C1 DB Step Up (extended) 2x8ea
C2 DB Push Press 90sec 2x10
D1 DB Chest Supported Row 90sec 2x8
E1 BB Russian March + Back Lunge 90sec 3x6ea
F1 * Get Big On You..
Max Effort | ComplexMax Effort | Complex DAY 2
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Alternating Full Sit Up 3x10ea
A2 Mini Band Pull APart 3x12
B1 BB Bench 1x8, 1x5, 4x3
B2 Dynamax Wall Toss 90sec 4x4
C1 Close Grip Lat Pull Down 90sec 4x8
C2 JS Triceps Push Down 90sec 4x12-15
D1 BB Cuban Press 90sec 2x12
Static Stretch
Max Effort | ComplexMax Effort | Complex DAY 3
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 SB Alternating Weighted Sit Up 2x12ea
A2 Dynamax Lunge 2x3ea
B1 BB Back Lunge 1x4ea, 1x3ea, 3x2ea
B2 Drop Box Lunge + SL Rebound 3x3ea
C1 Sandbag Zercher Squat 3x10-12
D1 DB Shrug 2x25
E1 Ankle MODS On You..
Band Stretch
Max Effort | ComplexMax Effort | Complex DAY 4
Exercise RI Sets x Reps (% / Reps) x Sets Weight Used Weight Used
A1 Glute/Ham Sit Up + Press 2x EXPLOSIVE
B1 Hang Clean 2x3, 2x2
C1 BB Close Grip Bench 1x6, 5x4
C2 Clap Push Ups 5x4
D1 BB Hip Thruster 2x25
D2 Floor DB Tri Rockers 4x10
E1 DB Bent Over Row 3x8
E2 BB Inverted Row 3x10+