14 WEEK STRENGTH PROGRAMMING - WEEK 8 ECCENTRIC FOCUS LIFTS

WORKOUT 1

WORKOUT 2

Workout 2 - Lower/Core Focus

Series 1 - 4 Rounds
8 Barbell Back Squats (4011 Tempo)
8 Weight Plate Pullovers (ISO 4/3/2/1)

Series 2 - 4 Rounds
6/6 Trap Bar Split Stance Romanian Deadlifts (4011 Tempo)
8 Resistance Band Anti Rotation Press (ISO 4/3/2/1)

Series 3 - 4 Rounds
6/6 DB 1 Leg Box Step Ups (4011 Tempo)
6/6 Oblique Reverse Crunches (3011 Tempo)

Series 4 - 4 Rounds
10 GHD Glute Ham Rise (Weighted, 4011 Tempo)
8 GHD Sit Ups (Weighted, 4011 Tempo)

Burnout - Row Sprints
:20 Max Effort / :10 Rest
:40 Max Effort / :20 Rest
:60 Max Effort / :30 Rest
:90 Max Effort / Done

Mobility Work - Hips

WORKOUT 3

WORKOUT 4

WORKOUT 5

Workout 5 - Upper Focus (Chest/Back)

Series 1 - 4 Rounds
8/6/4/2 Multi Grip Barbell Chest Press (6111 Tempo)
8 Belt Squat Bent Over Rows (1061 Tempo)

Series 2 - 4 Rounds
15/12/10/8 Standing Resistance Band Row (1061 Tempo)
8 Decline Push Ups (6011 Tempo)

Series 3 - 3 Rounds
10 Resistance Band Low to High Chest Flyes (1061 Tempo)
12/10/8 Per Side Resistance Band Diagonal Row(1061 Temp)

Series 4 - 4 Rounds
Boxing X Punches
:20 Punches / :10 Rest Left Side
:20 Punches / :10 Rest Right Side
:20 Punches / :10 Rest Left Side
:20 Punches / :10 Rest Right Side
:20 Punches / :10 Rest Left Side
:20 Punches / :10 Rest Right Side
:20 Punches / :10 Rest Left Side
:20 Punches / :10 Rest Right Side

Mobility Work - Total Body