Monday 9th November 2026 – Week 2 Day 1
2 rounds
- 10 Kossak squats each leg
- 30 sec bar hang
- KB Swing ×10
- 10 lunge to twist each leg
Barbell Back Squat
Using your 6RM weight from last week, perform 1 set of max reps
Barbell Back squat…. again
immediately strip your bar to 60% of your weight
perform max reps with 60%
try to keep moving on these reps, try not to rest at the top of each rep
1️⃣ Bulgarian Split Squats
2 sets each leg
to failure, aiming for weights that allow for 8-12 reps
2️⃣ Romanian deadlift 2 x 8
RPE 7 (increase after the first set if less than RPE 7)
3️⃣ Posterior Chain
3 sets of back extensions for 10-15 reps
4️⃣ Single leg hip thrust
3 sets of 10-15 reps each leg (do unweighted if needed)
