10 jump squats on min 1
15 jump squats on min 2
20 jump squats on min 3
25 jump squats on min 4
30 jump squats on min 5
30 jump squats on min 6
25 jump squats on min 7
20 jump squats on min 8
15 jump squats on min 9
10 jump squats on min 10
Rest 2 min, then repeat entire sequence subbing tap down crunches for jump squats.
Rest 2 min, then repeat entire sequence subbing KB swings 25/35 for TDCs.
Post "Rx," or reps missed to comments.
Daily Extras - complete THIS pyramid:
20 plate switches (R+L = 1) on min 1
25 plate switches (R+L =1) on min 2
30 plate switches (R+L = 1) on min 3
35 plate switches (R+L = 1) on min 4
40 plate switches (R+L = 1) on min 5
40 plate switches (R+L = 1) on min 6
35 plate switches (R+L = 1) on min 7
30 plate switches (R+L = 1) on min 8
25 plate switches (R+L = 1) on min 9
20 plate switches (R+L = 1) on min 10
Workout Notes:
- You'll be surprised at how hard these movements will work your core. Not just your shabs.
- Might search your comments for the last time we did pyramids with jump squats. A few folks got wrecked, if I remember correctly. Might pay to have a look back. Just sayin.
- The KBs are programmed here to oppose the TDCs.
- You may do the pyramids in any order.
Shaping Bias Pyramids - 4 weeks
For those of you following along with our shaping bias. Here are the changes for this week. Sorry, I should have posted this Monday.
Instructions:
- Continue with your daily body part bias as before (M=back, T=shoulders/chest, W=legs/shoulders/abs, Th=biceps, Fr=triceps)
- Choose your favorite lift for each body part. The one that you feel gives you the most results.
- Apply that lift to the inverse pyramid scheme below. Use that single lift (per body part) for the entire 4 weeks.
- Inverse pyramid means, as you decr reps, you must incr weight. Then as you add reps back on and go up the pyramid you decr weight again.
- The rest you take between the 12 & 10 sets should be shorter (60-90 sec) than the rest you take between the 8-6-8 sets (2-3 min).
- Post questions to comments.
