Yearlong (Ph IV, W III)

1 High Rack Pull

Sets: 2-4 Reps: Work up to your 3RM

Set up a barbell on the pins of a power rack (you can use boxes or rubber mats too, as shown here) so that it rests at mid-shin level. Stand with your feet about shoulder-width apart and your toes facing straight ahead. Bend down and grab the bar with an outside-shoulder-width, palms-down grip. The bar should touch your shins. Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise until it’s in front of your thighs. Keep the bar close to your body at all times. Perform several low-rep warm-up sets to slowly work up to your three-rep max (3RM), the heaviest weight you can lift for three perfect repetitions. Once you’ve found your 3RM, perform two to four sets with that weight or a load that’s a little lighter.


2A One-Arm Incline Dumbbell Press

Sets: 3

Set an adjustable bench to a 30-45-degree angle. Grab a dumbbell in your left hand and lie back against the bench, resting the weight at chest height and extending your right arm straight out to your side. Press the dumbbell straight overhead. Perform reps for 30 seconds straight, and then repeat on the right arm. Rest 30 seconds. Then go on to the stepup.


2B Stepup

Sets: 3

Hold a light dumbbell in each hand and stand in front of a bench or step that, when you step onto it, places your thigh parallel to the floor. Step up with your right leg, leaving your left trailing off. Perform reps for 30 seconds straight, and then repeat on the opposite leg. Rest 60 seconds, and then repeat the circuit twice more (three total sets for each exercise).


3A Inverted Row

Sets: 3

Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up. Perform reps for 30 seconds straight, and then rest 30 seconds. Then go on to the Swiss-ball pushup.


3B Swiss-Ball Pushup

Sets: 3

Place your hands on a Swiss ball and get into pushup position. Stabilize yourself. Perform pushups on the ball for 30 seconds, and then rest 30 seconds. Then go on to the lateral squat.


3C Lateral Squat

Sets: 3

Hold a barbell on the back of your traps as you would to squat and take a wider than shoulder-width stance. Without moving your feet, bend one knee and lunge to that side. Return to the starting position, and repeat on the other side. Continue for 30 seconds, and then rest 60 seconds. Repeat the circuit twice more (three total sets for each exercise).


4 Flag

Sets: As many as needed Reps: 65

Lie back on a bench and grab the sides for support by reaching behind your head. Your body should form a straight line. Contract your abs and raise your hips up off the bench so that your legs point into the air. Lower your legs until you’re about to lose the tension in your abs, and then raise them back up. Perform 65 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.

Back to Yearlong 2010